Is Keto Dieting Right For You?

A keto diet is high-fat, low-carbohydrate, with a focus on meats and fish, nuts and seeds, and healthy oils. It can help people lose weight and lower their risk of heart disease, but it’s not for everyone. It can be hard to follow, especially for those who’ve never followed a low-carbohydrate diet before, and it may lead to symptoms like fatigue, nausea, and lethargy. If you decide to try it, work with a registered dietitian to ensure you’re following the strategy as safely as possible.

A ketogenic diet may help treat some diseases, including epilepsy and other neurological disorders. Scientists aren’t sure why, but they think the body uses fat for fuel when it can’t use carbohydrates, and that the ketones the body makes from burning fat protect brain cells from damage.

If you’re interested in trying a keto diet, it’s best to start small and make moderate, progressive changes. Eating less than 50 grams of carbohydrates a day can be a shock to the system, and it takes time for your body to reach a state of ketosis, or fat-burning mode.

Before you get started, stock your pantry with foods that will work well in a keto diet, including protein-rich foods, leafy vegetables and berries. Add healthy fats, such as avocado, olive oil and fatty fish to your meals and snacks, and choose unsweetened dairy and plant-based milk. It’s also important to drink plenty of fluids, as the drastic reduction in carbohydrate intake can cause shifts in water and electrolyte balance, as your body flushes out the buildup of ketones in urine.