What You Need to Know About Keto Dieting

About Keto Dieting

A keto diet allows you to eat high amounts of healthy fats, including animal products (like chicken, pork, and grass-fed beef), as well as plant-based fats (like olive oil and avocado oil). You also need to avoid all carbohydrates, especially those found in sugary beverages like soda and fruit juice; starchy vegetables, such as potatoes, carrots, and beans; and processed foods that contain unhealthy fats, like vegetable oils, mayonnaise, and fried foods.

During a keto diet, you can have some fruits, but only those that are low in carbs (like berries) and a limited amount of leafy greens and nonstarchy veggies. Some examples include kale, Swiss chard, spinach, lettuce, asparagus, broccoli, cauliflower, peppers, and mushrooms.

The keto diet is not intended to be a long-term eating plan, but rather a way to change your habits and lose weight. “Many people will do the keto diet a few times per year, and sometimes for just a few weeks at a time,” says Mancinelli. A few short-term studies on a very low-carbohydrate ketogenic diet have shown that people can maintain their weight loss and even improve their health markers, like blood triglycerides.

To be successful on a keto diet, you must be prepared to make moderate and progressive changes in your lifestyle before you start the diet. For instance, if you’re a big consumer of processed foods that contain unhealthy fats (like mayonnaise and salad dressing), cut those from your meals before beginning the keto diet to help your body adapt to its new fuel source.