Health Benefits of Keto Dieting

Keto Dieting is an eating plan that aims to reduce carbohydrates and increase fats, which can help people lose weight. It may also improve heart health, regulate blood sugar and reduce symptoms of some diseases, including seizures in children with epilepsy.

Nonstarchy vegetables are low in calories and carbs and rich in vitamins, minerals, and antioxidants, making them a staple in a keto diet. Broccoli, cauliflower, green beans, and zucchini are excellent choices. When selecting vegetable recipes, be sure to look for ones that are low in net carbs (total carbohydrates minus fiber), as these have the least impact on blood sugar and calorie intake.

Lean meats are another mainstay of the keto diet. Choose chicken, fish and beef over processed meats, which are higher in saturated fat. Cheese is another good choice for the keto diet because it’s low in carbs and high in calcium and protein.

The ketogenic diet depletes the body’s sugar reserves, which forces it to break down fat for energy. This can cause unpleasant side effects such as fatigue and dizziness, called the “keto flu.” It’s important to talk with a registered dietitian nutritionist who has expertise in using the ketogenic diet to meet your health goals. A registered dietitian can guide you through the benefits and risks of this diet and help create a meal plan that fits your long-term needs. For example, a dietitian can recommend strategies such as adding short-term carb-ups to your keto diet to promote metabolic flexibility and support healthy hormones.