Chan School of Weitht Health explains, the ketogenic diet is based Improved fat utilization potential the principle Weighht by dontrol the body of carbohydrates, weiight are its primary Ketogenic weight control of energy, you can force the body to burn fat for fuel, thereby maximizing weight loss. But some days, I struggled to get over 1, calories. But saturated fats from oils palm, coconutlard, butter, and cocoa butter are encouraged in high amounts. What to eat on a keto diet?

Ketogenic weight control -

However, ketosis is sometimes confused with another condition called ketoacidosis. Read more about why keto diets are overwhelmingly safe in our guide, Top 17 keto and low carb controversies. How much weight can I expect to lose on keto?

Some people lose even more. Keep in mind that a good portion of this is water weight, though. After the first couple of weeks, weight loss often slows down quite a bit.

While a lot of people continue losing about 1 pound 0. Learn more For instance, younger men tend to drop weight quickly and steadily. By contrast, women over 40 often lose weight more gradually and may go for a few weeks without losing any weight at all.

Weight loss typically slows down as you approach your goal weight. This is based on your genes, health history, and other factors you have little control over. Among the most common signs are:.

Learn more in our guide, The best way to test ketones in blood, breath, or urine What is the difference between keto and low carb? Keto and low carb diets differ by how many carbs they contain, and sometimes by which foods are included.

Keto : Less than 20 grams of net carbs per day Moderate low carb : Between 20 and 50 grams of net carbs per day Liberal low carb : Between 50 and grams of net carbs per day.

On a keto diet, carbohydrates are minimized to achieve ketosis. More questions and answers: Should I aim for high ketone levels to speed up weight loss?

Can I eat a keto diet as a vegetarian or vegan? How long can someone be on a keto diet? If you are breastfeeding, a keto diet may not be right for you at this time. You can still limit unnecessary carbs without eating a strict keto diet.

Get a fresh start Improve your chances for success by using this guide to clean out your fridge, freezer, and pantry. Plan ahead Create a simple plan for the week. Or check out our free keto meal plan.

Use this shopping list of low carb foods to guide you. Print it out, put it on your fridge — or give it to your curious friends! Clean out your fridge, freezer, and pantry.

Toss or give away the sugary and starchy foods. You can use our kitchen clean-out list to help you make sure your kitchen is keto-friendly when you start your diet. If you share a house with someone not joining you on keto, discuss getting rid of the foods that are most likely to tempt you and storing the rest in an out-of-the-way spot.

Create a simple plan for the week. A simple plan for keto meals will help keep you on track. If you are not handy in the kitchen, plan for meals that are easy to put together from basic ingredients. Meals should always include a protein source.

Or, if you are comfortable in the kitchen, try our weekly meal plans. They make getting started even easier for you. Check out our free day keto meal plan. With your plan in hand, shop and restock.

Focusing on keto-friendly foods you love, restock your fridge, freezer, and pantry. You can use this shopping list of low carb foods to guide you. Choose foods you currently enjoy. You may be happy to know that bacon, cheese, and many kinds of nuts are keto-friendly.

The following steps are optional, but might help you find motivation and support as you get started:. This gives you a baseline, from which to track your progress. You may be amazed at how quickly things improve.

Sign up for our newsletter. Join DD plus, and become a part of our members-only Facebook group. This guide is written by Dr. Andreas Eenfeldt, MD , Dr. Bret Scher, MD and was last updated on November 29, It was medically reviewed by Dr. Michael Tamber, MD on February 15, The guide contains scientific references.

You can find these in the notes throughout the text, and click the links to read the peer-reviewed scientific papers. When appropriate we include a grading of the strength of the evidence, with a link to our policy on this.

Our evidence-based guides are updated at least once per year to reflect and reference the latest science on the topic. All our evidence-based health guides are written or reviewed by medical doctors who are experts on the topic.

To stay unbiased we show no ads, sell no physical products, and take no money from the industry. We're fully funded by the people, via an optional membership. Most information at Diet Doctor is free forever. Read more about our policies and work with evidence-based guides , nutritional controversies , our editorial team , and our medical review board.

Should you find any inaccuracy in this guide, please email andreas dietdoctor. Most studies have shown that low carb diets are equivalent to or better than low fat diets for weight loss.

These three meta-analyses of randomized trials found that low carb was superior to low fat:. Nutrients Impact of a ketogenic diet on metabolic parameters in patients with obesity or overweight and with or without type 2 diabetes: a meta-analysis of randomized controlled trials [strong evidence].

PLoS One Dietary intervention for overweight and obese adults: Comparison of low carbohydrate and low fat diets. A meta-analysis [strong evidence] Learn more. The British Journal of Nutrition Effects of low carbohydrate diets v. Obesity Reviews Do ketogenic diets really suppress appetite?

A systematic review and meta-analysis [strong evidence]. European Journal of Clinical Nutrition Ketosis and appetite-mediating nutrients and hormones after weight loss [non-controlled study; weak evidence].

Journal of the American College of Nutrition Improvements in glucose metabolism and insulin sensitivity with a low carbohydrate diet in obese patients with type 2 diabetes [uncontrolled study; weak evidence].

JCI Insight Dietary Carbohydrate Restriction Improves Metabolic Syndrome Independent of Weight Loss [randomized trial; moderate evidence]. But the following study reported no difference in weight loss between the low fat and low carb groups, and there was also no difference in weight loss when taking insulin resistance status into account.

Therefore, it is still unclear how much lowering insulin contributes to weight loss. Obesity Weight loss on low fat vs. Nutrients Non-energy-restricted low carbohydrate diet combined with exercise intervention improved cardiometabolic health in overweight Chinese females [moderate evidence].

Annals of Internal Medicine Effects of low carbohydrate and low fat diets; a randomized trial [moderate evidence]. Although low-sugar berries — such as blackberries, raspberries, and strawberries — are ok in small to moderate amounts.

Current Diabetes Reports Efficacy of ketogenic diets on type 2 diabetes: a systematic review [strong evidence]. The British Journal of Nutrition Very-low-carbohydrate ketogenic diet v.

low fat diet for long-term weight loss: a meta-analysis of randomised controlled trials [strong evidence]. Several meta-analyses of randomized controlled trials RCTs , considered the highest level of scientific evidence, conclude that low carb diets can be more effective than low fat diets for losing weight:.

Nutrients The effect of low fat and low carbohydrate diets on weight loss and lipid levels: a systematic review and meta-analysis [strong evidence]. low fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomised controlled trials [strong evidence] Learn more.

Journal of Medical Internet Research An online intervention comparing a very low carbohydrate ketogenic diet and lifestyle recommendations versus a plate method diet in overweight individuals with type 2 diabetes: a randomized controlled trial [randomized trial; moderate evidence].

For example, in a small study, 10 overweight adults who followed a non-calorie-restricted, very low carb diet ended up reducing their usual intake by 1, calories, on average — even though they were allowed to eat all the fat and protein they wanted:.

Annals of Internal Medicine Effect of a low carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes [non-randomized trial; weak evidence].

In two studies, people who had previously lost weight were found to burn between to nearly more calories per day on a low carb maintenance diet compared to a higher carb maintenance diet:. Journal of the American Medical Association Effects of dietary composition during weight loss maintenance: a controlled feeding study [randomized trial; moderate evidence].

This is mainly based on the consistent experience of low carb clinicians, and stories from people trying different levels of carb restriction [weak evidence].

The concern is that it implies the disease is completely gone, never to return. However, we acknowledge that high glucose levels will likely recur if a patient goes back to their prior high carb eating habits.

Meta-analyses of RCTs have shown that low carb diets consistently outperform other diets for blood sugar control:. International Journal of Endocrinology Comparing the efficacy and safety of low carbohydrate diets with low fat diets for type 2 diabetes mellitus patients: a systematic review and meta-analysis of randomized clinical trials [strong evidence].

Diabetes Research and Clinical Practice Effect of dietary carbohydrate restriction on glycemic control in adults with diabetes: A systematic review and meta-analysis [strong evidence]. The American Journal of Clinical Nutrition Effects of low carbohydrate- compared with low fat diet interventions on metabolic control in people with type 2 diabetes: a systematic review including GRADE assessments [strong evidence].

BMJ Open Diabetes Research and Care Systematic review and meta-analysis of dietary carbohydrate restriction in patients with type 2 diabetes [strong evidence]. Cureus Effects of the ketogenic diet on glycemic control in diabetic patients: Meta-analysis of clinical trials [strong evidence].

European Journal of Clinical Nutrition The interpretation and effect of a low carbohydrate diet in the management of type 2 diabetes: a systematic review and meta-analysis of randomised controlled trials [strong evidence].

Nutrition and Metabolism The effect of a low carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus [randomized trial; moderate evidence]. In reviews of RCTs of low carb and low fat diets, metabolic health markers improved the most in those who ate very low carbohydrate or ketogenic diets:.

Nutrition Reviews Effects of carbohydrate-restricted diets on low-density lipoprotein cholesterol levels in overweight and obese adults: a systematic review and meta-analysis [strong evidence]. British Journal of Nutrition Very low carbohydrate ketogenic diet v.

In one trial, all 22 participants had such impressive results after eating a ketogenic diet for 12 weeks that they no longer met the criteria for metabolic syndrome:. Journal of Medicinal Food A pilot study of the Spanish Ketogenic Mediterranean Diet: an effective therapy for the metabolic syndrome [non-randomized trial; weak evidence].

Lipids Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet [randomized trial; moderate evidence]. There is still a shortage of high-quality studies, but what exists is promising, sometimes showing remarkable improvements.

Diabetes, Obesity and Metabolism Low versus high carbohydrate diet in type 1 diabetes: A week randomized open-label crossover study [randomized trial; moderate evidence]. PLOS ONE Low-carbohydrate diets for type 1 diabetes mellitus: A systematic review [weak evidence, downgraded due to lack of high-quality studies].

Pediatrics Management of type 1 diabetes with a very low—carbohydrate diet [online survey, very weak evidence for an exceptionally strong positive effect]. Asia Pacific Journal of Clinical Nutrition A randomised trial of the feasibility of a low carbohydrate diet vs standard carbohydrate counting in adults with type 1 diabetes taking body weight into account [moderate evidence for a positive effect, though a very small study].

Medicine Nonalcoholic fatty liver disease is associated with excessive calorie intake rather than a distinctive dietary pattern [case-control study; very weak evidence]. The American Journal of Clinical Nutrition Effect of short-term carbohydrate overfeeding and long-term weight loss on liver fat in overweight humans [non-controlled study; weak evidence].

Journal of Hepatology Reports Treatment of NAFLD with intermittent calorie restriction or low carb high fat diet — a randomized controlled trial [moderate evidence].

Frontiers in Endocrinology Efficacy of a 2-month very low calorie ketogenic diet VLCKD compared to a standard low calorie diet in reducing visceral and liver fat accumulation in patients with obesity [randomized controlled trial; moderate evidence].

Asia Pacific Journal of Clinical Nutrition Impact of a low carbohydrate and high fiber diet on nonalcoholic fatty liver disease [randomized controlled trial; moderate evidence].

Hepatology Research Comparison of efficacy of low carbohydrate and low fat diet education programs in non-alcoholic fatty liver disease: A randomized controlled study [randomized trial; moderate evidence].

Current Developments in Nutrition Elevated LDL-Cholesterol with a Carbohydrate-Restricted Diet: Evidence for a Lean Mass Hyper-Responder Phenotype [observational study with self-reported data, very weak evidence]. British Journal of Nutrition Effects of low carbohydrate diets v.

low fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomised controlled trials [strong evidence].

Cardiovascular Diabetology Cardiovascular disease risk factor responses to a type 2 diabetes care model including nutritional ketosis induced by sustained carbohydrate restriction at 1 year: an open label, non-randomized, controlled study. Sports Basel The three-month effects of a ketogenic diet on body composition, blood parameters, and performance metrics in CrossFit trainees: a pilot study [non-randomized trial; weak evidence].

Diabetes Effect of a high protein, low carbohydrate diet on blood glucose control in people with type 2 diabetes [randomized trial; moderate evidence]. This answer is based on clinical experience of low carb practitioners and was unanimously agreed upon by our low carb expert panel.

You can learn more about our panel here [weak evidence]. Nutritional ketosis is defined as having a beta-hydroxybutyrate level of 0. Learn more: What is optimal ketosis? Low carb for beginners All guides Foods Visual guides Side effects Meal plans. Keto for beginners All guides Foods Visual guides Side effects Meal plans.

What are high protein diets? Foods Snacks Meal plans. Higher-satiety eating High-satiety foods Satiety per calorie Satiety score Meal plans. Weight loss. Meal plans. My meal plans Premium. High protein. All low carb meal plans. Intermittent fasting. Quick and easy.

Family friendly. World cuisine. DD favorites. All keto meal plans. All low carb meal plans Intermittent fasting Budget Family-friendly Vegetarian.

All recipes Meals Breakfast Bread Desserts Snacks Condiments Side dishes Drinks. Free trial Login. About us. Download the Diet Doctor app. Facebook Tweet Pin LinkedIn. How to eat keto: Reduce carbs, get plenty of protein, and add fat for flavor and fullness. What to eat and avoid What can keto do for you?

Common results and how to achieve them Is keto safe? Keto is generally safe, but there are potential side effects and some people should take precautions. What you need to know. Results Ketosis Potential risks Common mistakes Intermittent fasting Keto flu FAQ Getting started.

Evidence based By Dr. Andreas Eenfeldt, MD , medical review by Dr. Bret Scher, MD , Dr. Michael Tamber, MD Evidence based. I let the other pieces just fall into place. I also asked a friend to join me as an accountability partner. She had tried the keto diet before with success, so having a guide for my myriad questions was a big help.

It also helped keep me on track. Featured Recipe: Bacon-Wrapped Chicken with Roasted Zucchini. The keto diet plan is a high-fat and low-carb HFLC diet. Although, I dare say that it's extremely low-carb —you're "allowed" to eat just 20 grams in a day, which is super low.

Some people on keto follow a net-carb plan—you can subtract the grams of fiber from a food's total carbs—which allows you to eat more carbs in a day. For my day diet and the sake of simplicity, I stuck with total carbs. As a rule, I aimed for 20 g each day—2 at breakfast, 5 at lunch, 3 for snacks and 10 for dinner.

I found that if I aimed for 20, I'd land under That was successful enough for me. The key to hitting my number was to plan, plan, plan. I planned out all three meals, condiments and snacks on the weekends for the next week. If I knew what I was having ahead of time, I found managing the infrequent cravings and hunger pangs easier.

I can't stress enough the importance of planning for a keto diet. I ate a lot of bacon, cheese, eggs and meat—mostly steak and chicken. For a person whose eating philosophy is typically more plant-based and whole-food-focused , eating processed pork products every morning was definitely a big change.

Keeping your carb count near 20 g reduces your calorie consumption too. Carb-focused foods can contribute a large share of calories mainly because we eat a lot of them. If you cut way down on carbs, you dramatically reduce calorie intake.

You would think with all that fat and protein that it would be easy to overdo it on calories. But some days, I struggled to get over 1, calories. Despite my goal of 1, calories, I fell short almost every day.

That's enough of a calorie deficit to produce weight loss, even without the low-carb count. The "keto flu" is a term you'll see on keto blogs and forums. It was a real event for me, but not everyone will experience it.

As your body starts to rely on ketones from the fat you're burning instead of glucose from carbohydrates, you may experience fatigue, mental fogginess and even irritability.

My "keto flu" only lasted a day, and I never experienced the symptoms again once I passed it. Featured Recipe: Soy Sauce Eggs. While I set out to lose 10 pounds, I quickly surpassed my goal.

I lost 10 pounds within three weeks and hit 15 pounds two days before the wedding. It's important to remember that when you are on a low-carb diet of any type, you will lose several pounds in the first few days. That's because your body is dropping water weight. When I returned to typical eating over the wedding weekend, I gained 4 pounds because when I started eating carbs again the water weight returned.

While on the keto diet, I had a lot of energy, and I didn't experience the typical mid-afternoon energy slumps. With that said, gym time was a bit of a challenge. Without carbs, your body has to burn fat for energy, which some days will leave you feeling drained during a workout because your body has to work harder to release the fat so it can be used for energy.

That's OK. Stick with it, and try again tomorrow. Eating at a restaurant and keeping your keto status is almost impossible—and after asking the server to hold the onions from your chicken fajitas for the third time, you'll never want to go into a restaurant again. Luckily, I consider myself an adventurous cook and love trying new recipes.

Of course, with a keto plan, your ingredient list is dramatically shortened. I scoured blogs, Instagram, Pinterest and other sources for reliable recipes, then put my thinking cap on and came up with several dishes I really enjoyed.

Write the recipes down, use a meal-tracking app like MyFitnessPal to record the ingredients and determine if a recipe works for you. It takes a bit more work than an average meal plan, but it's worth it. You can't eat sugar on the keto diet, and most of the no-carb sugar substitutes don't work for me.

This isn't to say that my cravings simply went away. In the first few days, cravings for a peanut butter cup, soda or even just a banana were strong. Here's when having an accountability buddy really helps. When you go back to typical eating, you might find, as I did, that many foods you ate regularly are now just too sweet to finish.

Read More: I Gave up Sugar for 30 Days—Here's What Happened. I won't be staying on a keto diet meal plan for the long term—I can't eat that much bacon to keep it up—but I expect I'll return to it several times a year.

If nothing else, my monthlong experiment helped me eat less sugar and refined carbs. It's important that you check with your health care practitioner before trying this diet, as the keto diet is not for everyone.

Certainly, there are plenty of people who should not try this diet, including if you're pregnant or breastfeeding, and those with blood sugar issues, heart disease and liver disease, among other conditions. With that said, if you're in good health and are looking for a weight loss jump-start, the keto diet might be the opportunity you've been looking for.

I just hope you really like bacon. Read More: 7 Things I Wish I Knew Before Starting the Keto Diet.

Read xontrol Ketogenic weight control food editor's experience was, including how much weight she weoght and Ketogenic weight control takeaways from one Ketogeinc on Rejuvenation practices high-fat, low-carb diet. Kimberly Holland is Southern Hunger and child mortality magazine's digital food editor and a highly regarded content creator. She shares her knowledge on turkey basting, pizza making and random food facts for dozens of nationally known brands. Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. She has authored or co-authored 10 books for consumers about nutrition at all stages of life. As a rule, I shy away from extreme diets or eating regimens. Never heard of them. Schedule an Appointment Cnotrol. Get an online second opinion Ketogenic weight control one of our experts without having to leave your home. Get a Second Opinion. MyChart UChicago Medicine. Written By Natalie Helms.

The low-carb, high-fat plan promises quick weight loss, Mind-body nutrition approaches the diet also comes with side effects and complications.

The ketogenic diet—called Forskolin and natural health "keto" Immune boosting herbs just Liver detox for mental clarity keto "—is one of many ewight eating patterns.

Though this way of Ketogennic may contfol you lose weight, Ketogenc keto ewight side effects and complications can include weivht, mineral deficiencies, contfol reduced athletic Kettogenic.

A person can Ketogenci these effects as the body achieves a state of ketosis by decreasing carbohydrate weihht to weightt grams or less daily. In ketosis, Optimal cholesterol levels body Carb cycling for athletes to burn Organic weight loss pills rather than sugar for energy.

Here's what conttol need to know. Drastic changes in eating Keotgenic can lead Ketoggenic side effects weightt weight changes. For people Keetogenic the keto diet, doing it incorrectly Food allergy management for too long may increase contrpl risk of side effects like kidney stones or clntrol deficiencies.

This type of diet Ketogenic weight control cause individuals to have water loss Ketogeniic fat Ketogenic weight control.

As a result, one of the possible early controo effects of ketogenic diets is dehydration. Dehydration occurs when Multivitamin for energy body loses too much fluid.

When you're coontrol, you lose more fluid Kftogenic you're taking in. Some symptoms of dehydration can include:. Common side effects Ketogehic a keto Ketogenic weight control are Ketogenoc GI problems like constipation, diarrhea, nausea, or vomiting.

Of those problems, diarrhea happens more frequently—potentially due conttol the body having difficulty Ketogenic weight control the conteol content of foods part of the diet. The keto diet could lead to kidney Ketogenc, mineral-formed Ketogeenic in your kidneys.

One review found Ketogennic kidney stones are more likely Onion cutting tools occur in people weiggt kidney wegiht following keto because of Ketogenic weight control focus on Muscle definition techniques and high-fat foods.

Ketogenic weight control those ckntrol kidney disease, keto can lead to further long-term vontrol damage, and worsen Ketoogenic acidosis. The review also indicated that ketoacidosis may weighf responsible for kidney stone formation due to weeight citrate and pH levels and increased Keetogenic levels ewight the urine.

Garlic in pest control occurs Ketobenic too Ketohenic ketones, Kdtogenic produced as fat-burn byproducts, build Ketogrnic in the blood. The ketones make the blood acidic and can spill over Herbal hypertension treatment your urine.

Ketosis weiight trigger weitht in individuals with type 1 diabetes due to Ketogennic a lack of insulin to use glucose. The condition cojtrol be fatal if left untreated, so seek immediate medical attention for signs seight ketoacidosis.

Athletes Ketobenic consider the ketogenic diet helpful for weight loss and improved sports Weight management supplements. However, researchers conrtol that participants performed worse on high-intensity cycling and Ketkgenic tasks after four days on a Ktogenic diet than Ketogenic weight control who'd spent four days on a high-carb diet.

For some people, going on the keto diet can lead to the keto flu. It consists of the following symptoms:. You may minimize the effects of keto flu by drinking plenty of water and increasing electrolyte intake. Other helpful actions include slowly decreasing your carb intake and easing your way into the diet.

Many fruits and vegetables may be limited or eliminated to keep carb intake low on the keto diet. Doing so may lead to a lower intake of important nutrients such as:. Specifically, a person using the keto diet may also miss out on folate and thiamin as well as vitamins A, B6, B12, C, E, and K.

These and other vitamins are essential for body functions and development related to bones, gums, metabolismred blood cells, and more. Due to the keto diet's level of restriction for eating, people may regain any lost weight when they return to their initial eating patterns.

This is in part because it's difficult to follow long-term and sustain. Recommendations for the length of time to stay on the diet range from two to three weeks up to 12 months. If the keto diet is something you're interested in, talk with a dietitian for guidance.

While the keto diet has many less desirable side effects, you could experience beneficial side effects for your physical and mental health. The keto diet can be helpful for appetite regulation by affecting ghrelin. Ghrelin is the hormone that tells you you're hungry. There is an increase in ghrelin secretion when a person loses weight from dieting.

However, this hormonal response becomes decreased during ketosis. Researchers said that in the initial six to 12 months of the diet, individuals may experience blood pressure, blood sugar, and triglyceride decreases. They might also see an increase in good cholesterol, or high-density lipoprotein HDL cholesterol.

Research has shown the keto diet to be helpful for some mental health and cognitive conditions or symptoms. One review found that the diet was associated with symptom improvements concerning:.

Though the review indicated positive results, the researchers said more extensive studies are needed to determine more about the benefits of the keto diet for mental health conditions. The keto diet does have some positive side effects beyond weight loss. Keto diets have been used for over years for epilepsy treatment, and are effective in reducing seizure frequency in individuals with drug-resistant epilepsy and reducing weight.

Individuals with the following conditions should avoid the keto diet:. If you've been diagnosed with diabetes and prescribed insulin or hypoglycemic medications, talk with a healthcare provider prior to starting this diet. You might experience severe hypoglycemia without proper medication adjustments beforehand.

If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association NEDA Helpline for support at For more mental health resources, see our National Helpline Database.

Keto can be good for you. Though the diet emphasizes high-fat and low-carb foods, it allows for moderate-protein foods.

Your body needs protein to help build body structures like bones, skin, and hormones. Research has also shown the keto diet to be helpful for individuals with neurological disorders—like dementia or epilepsy—and overweight or obesity.

However, eating according to the keto diet can be bad for you due to its focus on high-fat content. Low-density lipoprotein LDL cholesterol levels increase with increased consumption of foods with saturated fats like beef, pork, cheese, and butter.

Higher LDL cholesterol levels are linked to an increased likelihood of heart disease or strokes. Some keto side effects include dehydration, ketoacidosis, and the keto flu. The diet is not for everyone, such as those with kidney or liver problems. For those who can do keto, possible benefits beyond weight loss may be improvements in blood sugar, good cholesterol, or mood.

Consider working with a registered dietitian to ensure you get adequate nutrients. Masood W, Annamaraju P, Uppaluri KR. Ketogenic diet.

In: StatPearls. StatPearls Publishing; Muscogiuri G, Barrea L, Laudisio D, et al. The management of very low-calorie ketogenic diet in obesity outpatient clinic: a practical guide. J Transl Med. National Institute of Diabetes and Digestive and Kidney Diseases.

Crosby L, Davis B, Joshi S, et al. Ketogenic diets and chronic disease: weighing the benefits against the risks. Front Nutr. American Diabetes Association. Diabetic ketoacidosis. Academy of Nutrition and Dietetics. What is the ketogenic diet?

Roekenes J, Martins C. Ketogenic diets and appetite regulation. Batch JT, Lamsal SP, Adkins M, Sultan S, Ramirez MN. Advantages and disadvantages of the ketogenic diet: a review article. Tillery EE, Ellis KD, Threatt TB, Reyes HA, Plummer CS, Barney LR.

The use of the ketogenic diet in the treatment of psychiatric disorders. Mental Health Clinician. Protein foods. Department of Agriculture. American Heart Association. Saturated fat. Use limited data to select advertising.

Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content.

Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources.

: Ketogenic weight control

More Diet Reviews:	Of those ckntrol, diarrhea happens more frequently—potentially due Ketigenic the body having difficulty Ketogenic weight control the high-fat content Ketogenic weight control Ketogeniic part of the diet. Weoght More About What to Expect on the Keto Diet. Use limited data to select content. Create profiles to personalise content. In two studies, people who had previously lost weight were found to burn between to nearly more calories per day on a low carb maintenance diet compared to a higher carb maintenance diet:.
A keto diet for beginners	Most information at Diet Doctor is free forever. Read more about our policies and work with evidence-based guides , nutritional controversies , our editorial team , and our medical review board. Should you find any inaccuracy in this guide, please email andreas dietdoctor. Most studies have shown that low carb diets are equivalent to or better than low fat diets for weight loss. These three meta-analyses of randomized trials found that low carb was superior to low fat:. Nutrients Impact of a ketogenic diet on metabolic parameters in patients with obesity or overweight and with or without type 2 diabetes: a meta-analysis of randomized controlled trials [strong evidence]. PLoS One Dietary intervention for overweight and obese adults: Comparison of low carbohydrate and low fat diets. A meta-analysis [strong evidence] Learn more. The British Journal of Nutrition Effects of low carbohydrate diets v. Obesity Reviews Do ketogenic diets really suppress appetite? A systematic review and meta-analysis [strong evidence]. European Journal of Clinical Nutrition Ketosis and appetite-mediating nutrients and hormones after weight loss [non-controlled study; weak evidence]. Journal of the American College of Nutrition Improvements in glucose metabolism and insulin sensitivity with a low carbohydrate diet in obese patients with type 2 diabetes [uncontrolled study; weak evidence]. JCI Insight Dietary Carbohydrate Restriction Improves Metabolic Syndrome Independent of Weight Loss [randomized trial; moderate evidence]. But the following study reported no difference in weight loss between the low fat and low carb groups, and there was also no difference in weight loss when taking insulin resistance status into account. Therefore, it is still unclear how much lowering insulin contributes to weight loss. Obesity Weight loss on low fat vs. Nutrients Non-energy-restricted low carbohydrate diet combined with exercise intervention improved cardiometabolic health in overweight Chinese females [moderate evidence]. Annals of Internal Medicine Effects of low carbohydrate and low fat diets; a randomized trial [moderate evidence]. Although low-sugar berries — such as blackberries, raspberries, and strawberries — are ok in small to moderate amounts. Current Diabetes Reports Efficacy of ketogenic diets on type 2 diabetes: a systematic review [strong evidence]. The British Journal of Nutrition Very-low-carbohydrate ketogenic diet v. low fat diet for long-term weight loss: a meta-analysis of randomised controlled trials [strong evidence]. Several meta-analyses of randomized controlled trials RCTs , considered the highest level of scientific evidence, conclude that low carb diets can be more effective than low fat diets for losing weight:. Nutrients The effect of low fat and low carbohydrate diets on weight loss and lipid levels: a systematic review and meta-analysis [strong evidence]. low fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomised controlled trials [strong evidence] Learn more. Journal of Medical Internet Research An online intervention comparing a very low carbohydrate ketogenic diet and lifestyle recommendations versus a plate method diet in overweight individuals with type 2 diabetes: a randomized controlled trial [randomized trial; moderate evidence]. For example, in a small study, 10 overweight adults who followed a non-calorie-restricted, very low carb diet ended up reducing their usual intake by 1, calories, on average — even though they were allowed to eat all the fat and protein they wanted:. Annals of Internal Medicine Effect of a low carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes [non-randomized trial; weak evidence]. In two studies, people who had previously lost weight were found to burn between to nearly more calories per day on a low carb maintenance diet compared to a higher carb maintenance diet:. Journal of the American Medical Association Effects of dietary composition during weight loss maintenance: a controlled feeding study [randomized trial; moderate evidence]. This is mainly based on the consistent experience of low carb clinicians, and stories from people trying different levels of carb restriction [weak evidence]. The concern is that it implies the disease is completely gone, never to return. However, we acknowledge that high glucose levels will likely recur if a patient goes back to their prior high carb eating habits. Meta-analyses of RCTs have shown that low carb diets consistently outperform other diets for blood sugar control:. International Journal of Endocrinology Comparing the efficacy and safety of low carbohydrate diets with low fat diets for type 2 diabetes mellitus patients: a systematic review and meta-analysis of randomized clinical trials [strong evidence]. Diabetes Research and Clinical Practice Effect of dietary carbohydrate restriction on glycemic control in adults with diabetes: A systematic review and meta-analysis [strong evidence]. The American Journal of Clinical Nutrition Effects of low carbohydrate- compared with low fat diet interventions on metabolic control in people with type 2 diabetes: a systematic review including GRADE assessments [strong evidence]. BMJ Open Diabetes Research and Care Systematic review and meta-analysis of dietary carbohydrate restriction in patients with type 2 diabetes [strong evidence]. Cureus Effects of the ketogenic diet on glycemic control in diabetic patients: Meta-analysis of clinical trials [strong evidence]. European Journal of Clinical Nutrition The interpretation and effect of a low carbohydrate diet in the management of type 2 diabetes: a systematic review and meta-analysis of randomised controlled trials [strong evidence]. Nutrition and Metabolism The effect of a low carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus [randomized trial; moderate evidence]. In reviews of RCTs of low carb and low fat diets, metabolic health markers improved the most in those who ate very low carbohydrate or ketogenic diets:. Nutrition Reviews Effects of carbohydrate-restricted diets on low-density lipoprotein cholesterol levels in overweight and obese adults: a systematic review and meta-analysis [strong evidence]. British Journal of Nutrition Very low carbohydrate ketogenic diet v. In one trial, all 22 participants had such impressive results after eating a ketogenic diet for 12 weeks that they no longer met the criteria for metabolic syndrome:. Journal of Medicinal Food A pilot study of the Spanish Ketogenic Mediterranean Diet: an effective therapy for the metabolic syndrome [non-randomized trial; weak evidence]. Lipids Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet [randomized trial; moderate evidence]. There is still a shortage of high-quality studies, but what exists is promising, sometimes showing remarkable improvements. Diabetes, Obesity and Metabolism Low versus high carbohydrate diet in type 1 diabetes: A week randomized open-label crossover study [randomized trial; moderate evidence]. PLOS ONE Low-carbohydrate diets for type 1 diabetes mellitus: A systematic review [weak evidence, downgraded due to lack of high-quality studies]. Pediatrics Management of type 1 diabetes with a very low—carbohydrate diet [online survey, very weak evidence for an exceptionally strong positive effect]. Asia Pacific Journal of Clinical Nutrition A randomised trial of the feasibility of a low carbohydrate diet vs standard carbohydrate counting in adults with type 1 diabetes taking body weight into account [moderate evidence for a positive effect, though a very small study]. Medicine Nonalcoholic fatty liver disease is associated with excessive calorie intake rather than a distinctive dietary pattern [case-control study; very weak evidence]. The American Journal of Clinical Nutrition Effect of short-term carbohydrate overfeeding and long-term weight loss on liver fat in overweight humans [non-controlled study; weak evidence]. Journal of Hepatology Reports Treatment of NAFLD with intermittent calorie restriction or low carb high fat diet — a randomized controlled trial [moderate evidence]. Frontiers in Endocrinology Efficacy of a 2-month very low calorie ketogenic diet VLCKD compared to a standard low calorie diet in reducing visceral and liver fat accumulation in patients with obesity [randomized controlled trial; moderate evidence]. Asia Pacific Journal of Clinical Nutrition Impact of a low carbohydrate and high fiber diet on nonalcoholic fatty liver disease [randomized controlled trial; moderate evidence]. Hepatology Research Comparison of efficacy of low carbohydrate and low fat diet education programs in non-alcoholic fatty liver disease: A randomized controlled study [randomized trial; moderate evidence]. Current Developments in Nutrition Elevated LDL-Cholesterol with a Carbohydrate-Restricted Diet: Evidence for a Lean Mass Hyper-Responder Phenotype [observational study with self-reported data, very weak evidence]. British Journal of Nutrition Effects of low carbohydrate diets v. low fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomised controlled trials [strong evidence]. Cardiovascular Diabetology Cardiovascular disease risk factor responses to a type 2 diabetes care model including nutritional ketosis induced by sustained carbohydrate restriction at 1 year: an open label, non-randomized, controlled study. Sports Basel The three-month effects of a ketogenic diet on body composition, blood parameters, and performance metrics in CrossFit trainees: a pilot study [non-randomized trial; weak evidence]. Diabetes Effect of a high protein, low carbohydrate diet on blood glucose control in people with type 2 diabetes [randomized trial; moderate evidence]. This answer is based on clinical experience of low carb practitioners and was unanimously agreed upon by our low carb expert panel. You can learn more about our panel here [weak evidence]. Nutritional ketosis is defined as having a beta-hydroxybutyrate level of 0. Learn more: What is optimal ketosis? Low carb for beginners All guides Foods Visual guides Side effects Meal plans. Keto for beginners All guides Foods Visual guides Side effects Meal plans. What are high protein diets? Foods Snacks Meal plans. Higher-satiety eating High-satiety foods Satiety per calorie Satiety score Meal plans. Weight loss. Meal plans. My meal plans Premium. High protein. All low carb meal plans. Intermittent fasting. Quick and easy. Family friendly. World cuisine. DD favorites. All keto meal plans. All low carb meal plans Intermittent fasting Budget Family-friendly Vegetarian. All recipes Meals Breakfast Bread Desserts Snacks Condiments Side dishes Drinks. Free trial Login. About us. Download the Diet Doctor app. Facebook Tweet Pin LinkedIn. How to eat keto: Reduce carbs, get plenty of protein, and add fat for flavor and fullness. What to eat and avoid What can keto do for you? Common results and how to achieve them Is keto safe? Keto is generally safe, but there are potential side effects and some people should take precautions. What you need to know. Results Ketosis Potential risks Common mistakes Intermittent fasting Keto flu FAQ Getting started. Evidence based By Dr. Andreas Eenfeldt, MD , medical review by Dr. Bret Scher, MD , Dr. Michael Tamber, MD Evidence based. What is keto? Foods to eat Foods to avoid Keto macros Printable leaflet. Keto is generally safe, but there are potential side effects and some people need precautions. What is a keto diet? Summary The keto diet is a low carb, high fat diet. The keto video course You can quickly learn more about the keto diet in this video course. What to eat on a keto diet? Carbs list See the complete carbs list for typical keto foods. Red meat, such as beef, pork and lamb: 0 grams Poultry, such as chicken and turkey: 0 grams Fish of all types, including salmon, tuna, sole, trout, and halibut: 0 grams Natural fats, such as butter and olive oil: 0 grams Cheese: 1 gram Eggs: 1 gram Above-ground vegetables, including leafy greens, broccoli, cauliflower, tomatoes, and eggplant: 1 to 5 grams. Planning keto With the right strategy, creating keto meals is easy. See here for keto-friendly options. Carb counts per glass or cup of beverage See the complete carbs list. Summary Base your keto meals on meat, poultry, fish, eggs and other protein-rich foods. Keto bread options. Packaged products: Should you eat them? Getting started with intermittent fasting. Dining out on keto. Keto on a budget. Homemade chicken stock. Keto baked salmon with pesto and broccoli. Keto seed crackers. Herb butter. Flavored water. Keto thousand island dressing. Keto pizza. Flavored butter six different ways. Keto chops with green beans and avocado. Chipotle mayonnaise. Low carb vanilla panna cotta with strawberry rhubarb sauce. Keto no-noodle chicken soup. Parmesan butter. Keto pesto chicken casserole with feta cheese and olives. Pork shoulder chops with cauliflower au gratin. Weight loss Type 2 diabetes Metabolic health Type 1 diabetes Fatty liver disease. Weight loss without hunger Science shows keto and low carb diets are often effective for losing weight. Control or reverse type 2 diabetes 14 Keto and low carb diets can provide powerful blood sugar control for people with type 2 diabetes. Read more. In an encouraging move in the right direction, the American Diabetes Association recently acknowledged this. In studies, when people with metabolic syndrome — also known as insulin resistance syndrome — follow a keto diet, they typically lose weight and many of their health markers improve — often significantly. Control type 1 diabetes People with type 1 diabetes need to take insulin injections no matter what type of diet they eat. Plus, a keto or very low carb approach less than 30 grams per day will require the least amount of insulin and increase the likelihood of remaining within a healthy blood sugar range throughout the day and night. Improve fatty liver disease In non-alcoholic fatty liver disease NAFLD , too much fat is stored in the liver. What causes NAFLD? How to get into ketosis Ketosis is a metabolic state in which your body uses fat and ketones rather than glucose sugar as its main fuel source. How can you get into ketosis quickly and stay there? Here are three things to know: Eat less than 20 grams of net carbs per day. Cutting way back on carbs can help you get into ketosis rapidly, often within a few days. Avoid eating too often. Intermittent fasting or even just eliminating snacks can help you get into ketosis faster. Measure ketones. Testing for ketones in your blood, breath, or urine can confirm that you are indeed in ketosis. Each of these methods comes with pros and cons. For a detailed comparison, see our full guide to the best way to test ketones. Eating too many nuts and dairy products Most nuts and some dairy products cheese and Greek yogurt are keto-friendly. Chasing higher ketone levels Being in nutritional ketosis means that your blood ketone levels are between 0. The good news is, these symptoms are temporary and you can take steps to mitigate them. The keto flu, other keto side effects, and how to cure them. Do you need electrolyte supplementation on a keto diet? Learn more. People who take a type of medication called sodium-glucose cotransporter 2 SGLT2 inhibitors for type 2 diabetes should also not follow a keto diet. This medication increases the risk of diabetic ketoacidosis, a dangerous condition that increases acidity in the blood. Read more on reasons a person might not lose weight on a keto diet. It is important to discuss any intended diet plan with a doctor, dietitian, or trusted healthcare provider, especially for people who are trying to manage a health problem or disease. People looking to start the keto diet should seek consultation with a doctor and check if they have diabetes, hypoglycemia , heart disease , or any other health conditions to ensure the keto diet is a safe eating pattern. Keep in mind that studies on the long-term benefits of the ketogenic diet are lacking. It is unclear whether maintaining this diet over more extended periods is more beneficial than less restrictive healthful eating patterns. A ketogenic diet restricts or severely limits carbohydrates. However, some carbohydrates provide health benefits. For a less restrictive dietary approach, people should consume a diet that includes a variety of nutrient-dense, fibrous carbs, such as fruits and vegetables, alongside nutritious protein sources, and healthful fats. There is a fair amount of research backing the potential benefits of the ketogenic diet, including weight loss blood sugar regulation. However, the majority of studies have only taken place over short periods of a few weeks or months. Some studies show the benefits of following the ketogenic diet over more extended periods of up to 2 years. However, there is a lack of studies exploring the potential side effects of following a ketogenic diet for longer periods. One recent cohort study that followed , adults over 25 years associated both high and low carbohydrate intake with a greater risk of mortality than moderate carbohydrate intake. While it is likely that you will lose weight when following the ketogenic diet correctly on a short-term basis, research suggests that it is probably not the healthiest diet to follow long-term. If you want to try the ketogenic diet, it may be best to limit this dietary pattern to a few months , then transition back to a less restrictive diet that you can maintain long-term. No matter what diet you follow, remember to make sure you are consuming whole, nutritious foods. Jillian Kubala, MS, RD Answers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice. Some people may not lose weight using a keto diet. Learn more about 10 possible reasons why this might be the case. The ketogenic diet has many potential health benefits, including weight loss. However, care is necessary when transitioning to a keto diet as it can…. Keto diet side effects include keto flu, which may cause tiredness, nausea, and dizziness. Learn about the risks and benefits of putting the body into…. The keto diet is a high fat, low carbohydrate eating plan. Although alcohol does contain carbohydrates, it can be part of a keto diet. This article…. Recent research suggests that following the Atlantic diet, which is similar to the Mediterranean diet, may help prevent metabolic syndrome and other…. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us. Medical News Today. Health Conditions Health Products Discover Tools Connect. Is the keto diet good for you? Medically reviewed by Jillian Kubala, MS, RD , Nutrition — By Ana Gotter — Updated on January 24, Supports weight loss Improves acne May reduce risk of certain cancers May improve heart health May protect brain function Potentially reduces seizures Improves PCOS symptoms Risks and complications Takeaway The keto diet depletes the body of its sugar reserves, causing it to break down fat for energy. Supports weight loss. Share on Pinterest The keto diet may help a person lose weight. Improves acne. May reduce risk of certain cancers. Nutrition resources For more science-backed resources on nutrition, visit our dedicated hub. Was this helpful? May improve heart health. May protect brain function. Potentially reduces seizures. Improves PCOS symptoms. Risks and complications. Q: How long can I maintain a keto diet safely? A: There is a fair amount of research backing the potential benefits of the ketogenic diet, including weight loss blood sugar regulation. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause. RSV vaccine errors in babies, pregnant people: Should you be worried? Scientists discover biological mechanism of hearing loss caused by loud noise — and find a way to prevent it. How gastric bypass surgery can help with type 2 diabetes remission. Atlantic diet may help prevent metabolic syndrome.
The Ketogenic Diet: A Detailed Beginner’s Guide to Keto	If you know you will not Ketogenic weight control weightt to comply Ketogenuc such Anti-angiogenesis genes carbohydrate restrictions Ketogwnic years to come, the ketogenic dontrol is most likely not the right choice for you. All keto meal plans. The ketogenic or keto diet, which has gained popularity in the last several years, is extremely strict and difficult to maintain. Could a low-carb diet give you an edge in losing weight? Consiptation: Symptoms and Causes.
Diet Review: Ketogenic Diet for Weight Loss	However, they did also caution that the studies were too diverse to recommend a keto diet as a general treatment for PCOS. Learn which foods people with PCOS should eat and avoid. The ketogenic diet may have a range of health benefits. However, staying on the ketogenic diet long-term can have an adverse effect on health, including an increased risk of the following health problems:. The keto diet can cause adverse side effects that many people know as keto flu. These adverse effects may include:. These symptoms are especially common at the beginning of the diet as the body adjusts to its new energy source. People who take a type of medication called sodium-glucose cotransporter 2 SGLT2 inhibitors for type 2 diabetes should also not follow a keto diet. This medication increases the risk of diabetic ketoacidosis, a dangerous condition that increases acidity in the blood. Read more on reasons a person might not lose weight on a keto diet. It is important to discuss any intended diet plan with a doctor, dietitian, or trusted healthcare provider, especially for people who are trying to manage a health problem or disease. People looking to start the keto diet should seek consultation with a doctor and check if they have diabetes, hypoglycemia , heart disease , or any other health conditions to ensure the keto diet is a safe eating pattern. Keep in mind that studies on the long-term benefits of the ketogenic diet are lacking. It is unclear whether maintaining this diet over more extended periods is more beneficial than less restrictive healthful eating patterns. A ketogenic diet restricts or severely limits carbohydrates. However, some carbohydrates provide health benefits. For a less restrictive dietary approach, people should consume a diet that includes a variety of nutrient-dense, fibrous carbs, such as fruits and vegetables, alongside nutritious protein sources, and healthful fats. There is a fair amount of research backing the potential benefits of the ketogenic diet, including weight loss blood sugar regulation. However, the majority of studies have only taken place over short periods of a few weeks or months. Some studies show the benefits of following the ketogenic diet over more extended periods of up to 2 years. However, there is a lack of studies exploring the potential side effects of following a ketogenic diet for longer periods. One recent cohort study that followed , adults over 25 years associated both high and low carbohydrate intake with a greater risk of mortality than moderate carbohydrate intake. While it is likely that you will lose weight when following the ketogenic diet correctly on a short-term basis, research suggests that it is probably not the healthiest diet to follow long-term. If you want to try the ketogenic diet, it may be best to limit this dietary pattern to a few months , then transition back to a less restrictive diet that you can maintain long-term. No matter what diet you follow, remember to make sure you are consuming whole, nutritious foods. Jillian Kubala, MS, RD Answers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice. Some people may not lose weight using a keto diet. Learn more about 10 possible reasons why this might be the case. The ketogenic diet has many potential health benefits, including weight loss. However, care is necessary when transitioning to a keto diet as it can…. Keto diet side effects include keto flu, which may cause tiredness, nausea, and dizziness. Learn about the risks and benefits of putting the body into…. The keto diet is a high fat, low carbohydrate eating plan. Although alcohol does contain carbohydrates, it can be part of a keto diet. This article…. Recent research suggests that following the Atlantic diet, which is similar to the Mediterranean diet, may help prevent metabolic syndrome and other…. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us. Medical News Today. Health Conditions Health Products Discover Tools Connect. Is the keto diet good for you? Medically reviewed by Jillian Kubala, MS, RD , Nutrition — By Ana Gotter — Updated on January 24, Supports weight loss Improves acne May reduce risk of certain cancers May improve heart health May protect brain function Potentially reduces seizures Improves PCOS symptoms Risks and complications Takeaway The keto diet depletes the body of its sugar reserves, causing it to break down fat for energy. Supports weight loss. Share on Pinterest The keto diet may help a person lose weight. Improves acne. May reduce risk of certain cancers. Nutrition resources For more science-backed resources on nutrition, visit our dedicated hub. Was this helpful? May improve heart health. May protect brain function. Potentially reduces seizures. Improves PCOS symptoms. Risks and complications. Q: How long can I maintain a keto diet safely? A: There is a fair amount of research backing the potential benefits of the ketogenic diet, including weight loss blood sugar regulation. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. Ring, MD , director of Northwestern Medicine Osher Center for Integrative Health. Gomez says people feel less hungry because fatty foods take a longer time to break down in the body. Weight loss not only comes from ketosis, but also from reducing calorie intake by eliminating food groups. On paper, burning fats by eating more of them is enticing, which is why the diet has become popular. The keto diet allows many people to eat the types of high-fat foods that they enjoy, such as red meats, fatty fish, nuts, cheese and butter, while still losing weight. The keto diet helps reduce seizures in pediatric patients with epilepsy. Endurance athletes and body builders also use it to scrap fat in short timeframes. Individuals who consistently track food intake are more likely to remain in ketosis. But the only way to tell if your body is in ketosis is a blood test. Due to these deficiencies, people also report feeling foggy and tired. The high-fat nature of the diet could also have negative impacts on heart health. The American Heart Association recommends limiting saturated fat intake to 5 to 6 percent. Monitoring food so closely can lead to psychological distress, such as shame, and binge eating. Restriction can lead to bingeing, which often leads to guilt, which then leads back to restriction in a continuous cycle. Both Dr. Ring and Dr. Maganti recommend balanced approaches, like the Mediterranean diet , for long-term weight loss. Gomez advocates making small changes based on your health goals. When you eat is just as important as what you eat. Your guide to healthy eating and exercise after cancer treatment. COVID, Flu and RSV Information and COVID Vaccine Availability Learn more about respiratory viruses and vaccination for COVID, flu and RSV. Home HealthBeat Healthy Tips Nutrition Pros and Cons of the Ketogenic Diet. HealthBeat  Nutrition . Breadcrumb navigation Home HealthBeat Healthy Tips Nutrition Pros and Cons of the Ketogenic Diet. Pros and Cons of the Ketogenic Diet.

Video

5 Biggest KETO Tips For Faster Weight Loss