But what exactly is the ketogenic diet, and is the weight loss program right for you? Let’s take a closer look before you attempt to make over your eating habits and lifestyle.
What Is the Ketogenic Diet?
Learn More About Ketosis and How the Keto Diet Works
Risk: You May Suffer Fatigue and Other Symptoms as a Result of the Keto Flu
Risk: You May Experience Constipation if You Don’t Eat Enough Fruits and Veggies
Risk: You Could Develop Dangerous Nutrient Deficiencies
Eliminating food groups can be problematic. “Ketogenic diets are often low in calcium, vitamin D, magnesium, and folic acid, which over time can lead to nutrient deficiencies if the diet is not planned carefully,” adds Marie Spano, RD, a sports performance nutritionist in Atlanta. RELATED: What Is an Elimination or Exclusion Diet?
Risk: You May Harm Your Heart With the Diet’s Emphasis on Animal Fat and Protein
RELATED: Is the Paleo Diet Good for Heart Health?
Risk: You May Experience Dangerous Low Blood Sugar if You Have Diabetes
Risk: You May Experience Weight Cycling and Negative Effects on Your Metabolism
Outside of physical health changes, one of the biggest concerns of the ketogenic diet may be in long-term adherence. “It’s a very difficult diet to stick to and maintain. Compliance is a challenge because it is so restrictive,” explains Dr. Mohr.
Benefit: You May See Improvements in Your Athletic Performance
Benefit: You Could Lose Weight Fast — but Not Necessarily More Than You’d Lose on Other Diets
But when it comes to weight loss — one of the biggest keto selling points for many individuals — the benefits of the ketogenic diet may not be much different from any other diet plan. “There is no magical weight loss benefit that can be achieved from this diet,” says Spano. “The ketogenic diet may help weight loss in the same way other diets help — by restricting food choices so you eat fewer calories.”
Benefit: You May See Better Blood Glucose Control if You Have Type 2 Diabetes
Learn More About the Possible Benefits and Risks of the Keto Diet If you’re considering trying the keto diet and you have diabetes, it’s crucial to consult your diabetes-care team before doing so to make sure it’s a safe and effective eating approach for you. Learn More About How the Keto Diet May Benefit People With Type 2 Diabetes
Can You Stick With the Carb Restrictions?
It’s important to remember that the goal of any dietary change is to promote a healthy lifestyle, so make sure to select a meal plan you can envision yourself following long term. If you know you will not be able to comply with such stringent carbohydrate restrictions for years to come, the ketogenic diet is most likely not the right choice for you.
What Are the Different Types of Keto Diets?
There are various modifications of the ketogenic diet. The majority of individuals following a ketogenic diet follow the so-called standard ketogenic diet plan, which provides about 10 percent of your total calories from carbohydrates. Other forms of ketogenic diets include cyclic ketogenic diets, also known as carb cycling, and targeted ketogenic diets, which allow for adjustments to carbohydrate intake around exercise. These modifications are typically implemented by athletes looking to use the ketogenic diet to enhance performance and endurance and not by individuals specifically focused on weight loss. Generally speaking, if you plan to follow a ketogenic diet, you should aim to consume less than 10 percent of your total calories from carbohydrates per day. The remaining calories should come from 20 to 30 percent protein and 60 to 80 percent fat. That means if you follow a daily 2,000-calorie diet, no more than 200 of your calories (or 50 grams) should come from carbs, while 400 to 600 calories should come from protein and 1,200 to 1,600 should come from fat. (There’s a reason this plan is also called a high-fat, low-carb diet!)
What Side Effects Should You Expect?
To prevent side effects such as the keto flu, begin transitioning your meal plan gradually. Start by understanding how many carbohydrates you consume most days. Then begin slowly reducing your carbohydrate intake over a period of a few weeks while gradually increasing your intake of dietary fat to keep your calories the same. You should also make sure to seek guidance from a professional to make sure this plan works for you and your health goals. “See a dietitian and adapt the diet to fit your long-term needs,” Spano recommends. Learn More About What Beginners Should Know Before Trying the Keto Diet Because many processed foods are not considered ketogenic diet friendly, a switch to buying more whole, unprocessed foods may seem expensive, especially with the emphasis on high-fat and protein-rich foods. In-season, fresh produce, along with frozen vegetables, which can be just as healthy as their fresh counterparts, will help reduce your costs. Although nuts, seeds, and animal proteins such as beef can drive up the grocery bill, bulk buying can help you save on these items as well. Adding fat-rich foods such as avocado, nuts, and seeds can all make for healthful options that will provide you with unsaturated fats along with beneficial fiber. Most fruits are restricted on this plan — there are exceptions, including avocado — but nonstarchy vegetables such as leafy greens should become a staple of your diet. Lean proteins such as fish, poultry, and grass-fed beef can be included as a source of protein on this diet.
A List of Acceptable Foods for the Standard Ketogenic Diet
Nonstarchy vegetables like leafy greens, broccoli, cauliflower, cabbage, peppers, mushrooms, onions, and rhubarbDairy, including eggs and cheeseProtein like beef, pork, poultry, fish, shellfish, and soybeansNuts and seeds, including walnuts, almonds, pistachios, sunflower seeds, and pumpkin seeds, coconut (in moderation)Fats like plant-based oils and butterFruits like avocado, berries (in moderation), and tomatoes
Foods You Should Avoid or Limit on the Ketogenic Diet
Processed foods like crackers, corn chips, and potato chipsSweets, including candy, cookies, brownies, and cakeGrains of all kinds, including bread, pasta, rice, and quinoaHigh-carb fruits like melons and tropical fruitsArtificial sweeteners such as Equal and Splenda
A Sample 3-Day Menu for the Standard Ketogenic Diet
Day 1
Breakfast: Scrambled eggs with sliced avocadoSnack: Almond butter on celeryLunch: Spinach salad topped with canned tuna, olive oil, and vinegarSnack: 1 ounce (oz) string cheese and 1 oz pistachiosDinner: Sirloin steak paired with sautéed mushrooms, onions, and cauliflower rice
Day 2
Breakfast: Mushroom and cheese omelet with sliced baconSnack: ½ avocadoLunch: Chicken stir-fry with peppers, onions, and peanuts sautéed in peanut oilSnack: 1 oz Brie cheese with 1 oz walnutsDinner: Salmon fillet with oven-roasted Brussels sprouts
Day 3
Breakfast: Keto smoothie made with avocado, full-fat coconut milk, chia seeds, and nut butterSnack: Hard-boiled eggLunch: Cheeseburger (without bun) over a bed of lettuce paired with string beansSnack: 1 oz almondsDinner: Chicken breast paired with sautéed broccoli
Learn More About What You Can and Can’t Eat on the Keto Diet
Nutritional deficienciesHeart harmsGastrointestinal issues like constipation, and more.
Because of the health risks involved, experts advise some individuals, such as those with heart disease or individuals who are at a higher risk for it, against trying the keto diet. People with type 2 diabetes should consult their doctor before attempting the keto (or any new) diet. If you are planning to try the keto diet, be sure to consult your healthcare team and, if possible, a registered dietitian to make sure you meet your nutritional needs on the plan. Working with a professional can help you determine whether you should make adjustments or if you’d be better off avoiding the diet entirely. Learn More About What to Expect on the Keto Diet
