Health Benefits of the Keto Diet

A keto diet may seem intimidating at first, but it does have some health benefits. When you eat a low amount of carbs, your body turns to fat for energy and goes into a metabolic state called nutritional ketosis, which can help you lose weight, lower your cholesterol and improve your overall health.

When you eat foods high in carbohydrates, insulin raises your blood sugar levels. Your body then uses the glucose for energy or stores it as backup fuel, known as glycogen. The goal of the keto diet is to keep your insulin levels low so that your body can access its fat reserves for energy, which can boost your weight loss and prevent diabetes, heart disease and other conditions.

If you’re planning to try the keto diet, start slowly and consult with a dietitian to ensure that it fits your health goals and lifestyle. The best diets—keto or not—work only if you can stick with them for the long haul, so find an eating plan that you’re willing to follow for the rest of your life.

During the first few weeks of the keto diet, some people experience symptoms such as constipation, fatigue and headaches, which are sometimes called the “keto flu.” Staying hydrated and adding extra salt to your food can help ease these symptoms. Spices are another way to add flavor to your meals. Some of the lowest-carb spices include mustard seed, cumin, mace, coriander and poultry seasoning. They all have less than 3 total carbs per tablespoon.