What You Need to Know About Keto Dieting

About Keto Dieting

The ketogenic diet cuts out most grains, fruits, legumes and starchy vegetables, so it takes some time to get used to this new way of eating. You may also experience a few unpleasant side effects, such as constipation or the “keto flu.” But with a little planning, you can make the transition easier on your body and your mind.

Start by purging your pantry of foods that don’t align with your new lifestyle. Then stock up on staples, such as meat, cheese and oily fish. Buy nonstarchy veggies that are low in carbohydrates and rich in nutrients, like vitamin C, calcium and potassium. Think broccoli, cauliflower, green beans and bell peppers.

Avoid processed snacks, which are high in carbohydrates and often contain little fiber. Instead, opt for nuts, seeds and oils that are rich in healthy fats and have a low carbohydrate count, such as olive, coconut and canola oil.

Limit yogurt and other dairy products, which are usually high in sugars. Choose plain, unsweetened varieties and try Greek yogurt, which is higher in protein than regular yogurt. Avoid fruit drinks and stick to water, which is lower in carbohydrates than fruit juice.

Aim for a balance of 70% fat, 25% protein and 5% carbohydrates to support your health and well-being. A registered dietitian can help you determine the right amount of carbohydrates to achieve and maintain nutritional ketosis. They can also recommend ways to monitor ketone levels in urine and blood, which can be an indicator of adequate ketosis.