The ketogenic (keto) diet is very popular in health and fitness communities, and is proven to be effective for weight loss in more than 20 scientific studies.[1] This high-fat, low-carb diet causes you to go into ketosis, where your body starts torching fat for energy.[2] Some studies even show that a keto diet can help treat Alzeheimer’s, epilepsy, and Parkinson’s![3] Interested in trying this diet out for yourself? We’ve put together plenty of helpful tidbits and suggestions to help you get started.

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Stock up on healthy fats.

  1. About 70-80% of your calories should come from fat. Cook your meals with olive and avocado oil, and snack on chia, sesame, and pumpkin seeds when you get hungry. Foods like full-fat Greek yogurt, macadamia nuts, salmon, tuna, avocados, eggs, coconut milk, coconut oil, and grass-fed steak are other great sources of fat.[6]
    • Cheese and heavy creams are also rich in fat.[7]
    • For example, if you’re following a 2,000 calorie diet, you might eat about 165 grams of fat each day.[8]
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Test for signs of ketosis.

  1. This is a surefire way to know if your ketogenic diet is effective.[16] To know for sure, use ketosis test stips to see how many ketones are in your urine. You could also try a breathalyzer test, which checks for acetone in your breath.[17]
    • For really accurate results, ask your doctor to test your blood for serum blood ketones, or invest in a blood glucose meter that tests for ketones.
    • When you’re in ketosis, you might have bad breath, low energy, flu-like symptoms, constipation, and frequent urges to use the restroom.
    • It will usually take about 3 days to get into ketosis, though this number can differ depending on how old you are, the speed of your metabolism, and how much you’re limiting your carb intake.[18]

Expert Q&A

  • Question
    What are the benefits of pursuing a ketogenic diet?
    Lyssandra Guerra
    Lyssandra Guerra
    Certified Nutrition & Wellness Consultant
    Lyssandra Guerra is a Certified Nutrition & Wellness Consultant and the Founder of Native Palms Nutrition based in Oakland, California. She has over five years of nutrition coaching experience and specializes in providing support to overcome digestive issues, food sensitivities, sugar cravings, and other related dilemmas. She received her holistic nutrition certification from the Bauman College: Holistic Nutrition and Culinary Arts in 2014.
    Lyssandra Guerra
    Certified Nutrition & Wellness Consultant
    Expert Answer
    When you're eating a ketogenic diet, your body burns more energy from fat as opposed to glucose, which is sugar from fruits, starchy vegetables, and grains. Instead, you eat a lot of healthy fats such as avocados, olive oil, and almonds, which will help create ketones in your body. Those ketones will help you burn energy, calories, and weight.
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Warnings

  • Keto can put you in danger of DKA if you have diabetes. DKA, or diabetic ketoacidosis, can lead to unconsciousness or death when too many ketones build up in the blood of a diabetic. It can be caused by low blood sugar or not enough insulin.[22]
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  • Kidney disease patients are more likely to require dialysis on keto. Because there are more ketones in their blood, their renal system has more to process.[23]
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  • A keto diet may decrease the performance of trained endurance athletes. However, moderate to vigorous intensity exercise doesn’t seem to be impacted.[24]
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  • The high fat content of keto could increase your risk of cardiovascular disease. Your blood will have an increased concentration of fats after just 6-8 weeks.[25]
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About This Article

Lyssandra Guerra
Co-authored by:
Certified Nutrition & Wellness Consultant
This article was co-authored by Lyssandra Guerra and by wikiHow staff writer, Janice Tieperman. Lyssandra Guerra is a Certified Nutrition & Wellness Consultant and the Founder of Native Palms Nutrition based in Oakland, California. She has over five years of nutrition coaching experience and specializes in providing support to overcome digestive issues, food sensitivities, sugar cravings, and other related dilemmas. She received her holistic nutrition certification from the Bauman College: Holistic Nutrition and Culinary Arts in 2014. This article has been viewed 42,830 times.
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Co-authors: 28
Updated: December 28, 2022
Views: 42,830
Categories: Alternative Health

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

Article SummaryX

When you’re on a ketogenic diet, focus on eating plenty of healthy fats. About 70 to 80% of your calories should come from fat, so stock up on foods like eggs, avocados, fatty fish, nuts, and full-fat Greek yogurt. You’ll also need a lot of protein when you go keto, so choose meats such as salmon, dark meat chicken, beef, or pork. It’s okay to eat a small amount of vegetables and fruit, but stick to low carb options such as cucumber, avocado, lettuce, broccoli, or berries. Since it can be hard to get all the nutrients you need on a keto diet, talk to your doctor about taking supplements, such as vitamin D. For more expert advice, like how to gradually transition to a keto diet by going low-carb first, keep reading!

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