Is Keto Dieting Right For You?

Keto Dieting is a low-carb diet that forces the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. Studies show it can lead to weight loss, lower blood sugar levels and improve symptoms of many metabolic conditions.

However, the diet is not for everyone. People with certain health problems should make changes to their diet slowly and only with the guidance of a doctor. It can also cause side effects, such as constipation, dizziness and bad breath. The most serious problem is diabetic ketoacidosis, a life-threatening condition caused by high levels of acid in the blood due to not enough insulin.

It’s important to avoid all foods with lots of carbs, including starchy vegetables like potatoes, corn and rice, as well as sugary beverages, desserts and most fruits. You also want to watch how much protein you eat. Protein can be converted into glucose, too, so if you’re eating too much of it, it could knock you out of ketosis.

To stay in a state of ketosis, you’ll need to be eating a lot of fat—typically 60% or more of your calories. That includes animal and plant-based fats, such as olive and avocado oils, and butter. It also includes dairy products, such as full-fat cheese and unsweetened yogurt, as well as non-starchy vegetables, herbs and berries. It’s also a good idea to get plenty of sleep. Insufficient sleep can increase stress hormones and make it harder for the body to go into fat-burning mode.