Keto diet

 Keto Diet: A Complete List of What to 

Eat and Avoid, Plus a 7-Day Sample 

Looking to lose weight? Keto is one of the biggest diet fads out there today. But first, learn what you can and can’t eat with this comprehensive food list and meal plan

zoodles and meatballs in the keto diet

On the keto diet, you'll need to drastically cut your carbs, prioritizing protein, nonstarchy veggies, and healthy fats instead.Nadine Greeff/Stocksy

If you’re looking to get a jump start on your health and fitness goals this year, you may be thinking about trying the ketogenic diet. Maybe you’ve heard the phrase before — it’s a huge diet buzzword — but aren’t sure what it means.

Here’s a primer: 

The ketogenic diet

When you’re eating the foods that get you there (more on that in a minute), your body can enter a state of ketosis in one to three days, she adds. During the diet, the majority of calories you consume come from fat, with a little protein and very little carbohydrates. Ketosis also happens if you eat a very low-calorie diet — think doctor-supervised, medically recommended diets of 600 to 800 total calories per day.

Benefits and Risks of the Diet That Beginners Need to Know

Before you dive in, it's key to know the possible benefits and risks of keto

Research backs up undertaking a ketogenic diet in three circumstances:

 to aid treatment of epilepsy

But for people with diabetes, one big concern is you're eating a lot of fat on keto

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Because people with type 2 diabetes are at an increased risk for cardiovascular disease, there’s a specific concern that the saturated fat in the diet may drive up LDL, or “bad,” cholesterol levels, and further increase the odds of heart problems. If you have type 2 diabetes, talk to your doctor before attempting a ketogenic diet. She may recommend a different weight loss diet for you, like a reduced-calorie diet, to manage diabetes. Those with epilepsy should also consult their doctor before using this as part of their treatment plan

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The keto diet may also help improve short- and long-term cognition among people who are living with Alzheimer’s disease and are experiencing mild cognitive impairment, according to a systematic review of randomized controlled trials that was published in Advances in Nutrition in June 2020. right up arrow Researchers caution that further research is needed to confirm these findings and prove a cause-and-effect relationship between keto and preventing dementia.

In terms of weight loss, you may be interested in trying the ketogenic diet because you’ve heard that it can make a big impact right away. And that may be true. “Ketogenic diets will cause you to lose weight within the first week,” says Mattinson. She explains that your body will first use up all its glycogen stores (the storage form of carbohydrate). With depleted glycogen, you’ll drop 

But the keto diet can be an effective option over time. One review suggested the keto diet can spur fat loss in obese people when used for a couple of weeks and up to one year. right up arrow A meta-analysis noted that one likely reason for weight loss is that keto diets may suppress hunger. right up arrow

One downside to the ketogenic diet for weight loss is that it's difficult to maintain. “Studies show that weight loss results from being on a low-carb diet for more than 12 months tend to be the same as being on a normal, healthy diet,” says Mattinson. While you may be eating more satiating fats (like peanut butter, regular butter, or avocado), you’re also way more limited in what’s allowed on the diet, which can make everyday situations, like eating dinner with family or going out with friends, far more difficult. Because people often find it tough to sustain, it’s easy to rely on it as a short-term diet rather than a long-term lifestyle

RELATED: Keto Made Me Thinner — Here’s Why I Quit the Diet

Another potential downside to the keto diet: the keto flu. One study, published in March 2020 in Frontiers in Nutrition, right up arrow found that across 43 different online forums for people following a keto diet, about a third of commenters reported experiencing this short-term keto side effect. In the first few days after you begin your keto diet plan, you may experience headaches, muscle cramps, fatigue, nausea, constipation, and other flu-like symptoms, according to Harvard Health Publishing. right up arrow These symptoms usually resolve within a few days to a few weeks, and you can help to counter them by drinking plenty of fluids with electrolytes, according to an article published June 2020 in StatPearls. right up arrow

Before starting, ask yourself what is really realistic for you, Mattinson suggests. Then get your doctor’s okay. You may also work with a local registered dietitian nutritionist to limit potential nutrient deficiencies and talk about vitamin supplementation, as you won’t be eating whole grains, dairy, or fruit, and will eliminate many veggies. “A diet that eliminates entire food groups is a red flag to me. This isn’t something to take lightly or dive into headfirst with no medical supervision,” she says

zoodles and meatballs in the keto diet

On the keto diet, you'll need to drastically cut your carbs, prioritizing protein, nonstarchy veggies, and healthy fats instead.Nadine Greeff/Stocksy

If you’re looking to get a jump start on your health and fitness goals this year, you may be thinking about trying the ketogenic diet. Maybe you’ve heard the phrase before — it’s a huge diet buzzword — but aren’t sure what it means. Here’s a primer: The ketogenic diet

When you’re eating the foods that get you there (more on that in a minute), your body can enter a state of ketosis in one to three days, she adds. During the diet, the majority of calories you consume come from fat, with a little protein and very little carbohydrates. Ketosis also happens if you eat a very low-calorie diet — think doctor-supervised, medically recommended diets of 600 to 800 total calories per day.

Benefits and Risks of the Diet That Beginners Need to Know

Before you dive in, it's key to know the possible benefits and risks of keto.

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What to Keep in Mind When Creating Your Ketogenic Meal Plan

If you’ve decided to move forward in trying the keto diet, you will want to stick to the parameters of the eating plan. Roughly 60 to 80 percent of your calories will come from fats. That means you’ll eat meats, fats, and oils, and a very limited amount of nonstarchy vegetables, she says. (This is different from a traditional low-carb diet

The remaining calories in the keto diet come from protein — about 1 gram (g) per kilogram of body weight, so a 140-pound woman would need about 64 g of protein total. As for carbs: “Every body is different, but most people maintain ketosis with between 20 and 50 g of net carbs per day,” says Mattinson. Total carbohydrates minus fiber equals net carbs, she explains

 of blueberries, your body could revert to burning carbohydrates for fuel rather than fat.

Get More Keto Diet Meal Prep Tips

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A Complete Food Guide to Follow

Wondering what fits into a keto diet — and what doesn’t? “It’s so important to know what foods you’ll be eating before you start, and how to incorporate more fats into your diet,” says Kristen Mancinelli, RD, author of The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss, who is based in New York City. We asked her for some guidelines.

Protein

Liberally Ketogenic diets aren’t high in protein (they focus on fat) so these should all be consumed in moderation

Grass-fed beef

Fish, especially fatty fish, like salmon

Dark meat chicken

Occasionally

Bacon

Low-fat proteins, like skinless chicken breast and shrimp. These are great to include in your keto diet, but add a sauce on top for some fat rather than eating them plain.

Never

Cold cuts with added sugar (read the label!)

Meat that has been marinated in sugary sauces

Fish or chicken nuggets

Oil and Fat

Liberally

Avocado oil

Olive oil

Coconut oil

Butter

Heavy cream

Occasionally Limit your consumption of these oils, which should be easy to do if you're avoiding packaged foods, where they're often found.

Sunflower oil

Safflower oil

Corn oil

Never

Margarine

Artificial trans fats

Common Questions & Answers

What fruit can I eat on keto?

Fruit is nature’s candy, and you’ll be glad to hear certain types are okay on the keto diet when eaten in moderation. Fruits you can eat on keto include avocados, blackberries, raspberries, and lemons. The trick is aiming for a low amount of net carbs, which you can calculate by subtracting fiber from total carbs.

What fast food can I eat on a keto diet?

What do I eat for breakfast on the keto diet?

How do I get started on the keto diet?

What can I drink on the keto diet?

Fruits and Veggies

Liberally

Avocado

Leafy greens, like spinach and arugula

Celery

Asparagus

Occasionally These are great choices, but you’ll need to count the carbs.

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Leeks

Spaghetti squash

Eggplant

Never

Potatoes

Corn

Raisins

Nuts and Seeds

Liberally

Walnuts

Almonds

Flaxseed and chia seeds

Occasionally

Unsweetened nut butters (almond or peanut butter)

Cashews

Pistachios

Never

Trail mixes with dried fruit

Sweetened nut or seed butters

Chocolate-covered nuts

EDITOR’S PICKS ON THE KETO DIET

Dairy Products

Liberally

Cheddar cheese

Blue cheese

Feta cheese

Occasionally

Full-fat cottage cheese

Full-fat plain Greek yogurt

Full-fat ricotta cheese

Never

Milk

Sweetened nonfat yogurt

Ice cream

Sweeteners

Liberally None; always practice moderation with sweeteners.

Occasionally

Stevia

Erythritol

Xylitol

Never

Agave

Honey

Maple syrup

White and brown sugars

Condiments and Sauces

Liberally

Guacamole

Lemon butter sauce

Mayonnaise (ensure there’s no sugar added)

Occasionally

Raw garlic

Tomato sauce (look for those with no added sugar)

Balsamic vinegar

Never

Barbecue sauce

Ketchup

Honey mustard

Drinks

Liberally

Water

Almond milk

Bone broth

Plain tea

Occasionally

Black coffee (watch caffeine consumption)

Unsweetened carbonated water (limit only if bubbles make you bloated)

Diet soda

Zero-calorie drinks

Never

Soda

Fruit juice

Lemonade

Herbs and Spices

Liberally All herbs and spices fit in a keto diet, but if you’re using large amounts, Mancinelli recommends counting the carbs.

Salt (salt foods to taste)

Pepper

Thyme, oregano, paprika, and cayenne

Occasionally These are good choices, but do contain some carbs.

Ground ginger

Garlic powder

Onion powder

Never

No herbs and spices are off-limits; they're generally okay to use in small amounts to add flavor to foods.

Supplements

Consider taking

Fiber

Multivitamin

Optional These help you produce ketones more quickly; Mancinelli says she has no recommendation about taking or avoiding them.

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MCT oil

Exogenous ketones

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A Detailed Ketogenic Diet Food List to Follow

The following are some of the best foods to eat on the keto diet, along with their serving sizes and an explanation of why they’re good for people who follow this eating approach.

Avocado Oil

Per 1 tablespoon (tbsp) serving 124 calories, 0g net carbs, 0g protein, 14g fat

Benefits This is a good source of heart-healthy monounsaturated fatty acids.

Canola Oil

Per 1 tbsp serving 124 calories, 0g net carbs, 0g protein, 14g fat

Benefits Research has shown that consumption of canola oil can reduce total and bad cholesterol. right up arrow

Coconut Oil

Per 1 tbsp serving 116 calories, 0g net carbs, 0g protein, 14g fat

Benefits While high in saturated fat, coconut oil may increase “good” HDL cholesterol levels.

MCT Oil

Per 1 tbsp serving 115 calories, 0g net carbs, 0g protein, 14g fat

Benefits Derived from coconut, MCT stands for medium chain triglycerides. Limited research suggests MCT oil may aid in weight loss and help promote ketosis. right up arrow

Butter

Per 1 tbsp serving 100 calories, 0g net carbs, 0g protein, 11g fat

Benefits Though the serving provides 11 g of saturated fat, research has found that butter isn’t a major factor in increasing risk of chronic conditions like heart disease or diabetes. right up arrow

Cheddar Cheese

Per 1 slice serving 113 calories, 0g net carbs, 7g protein, 9g fat

Benefits Cheese is allowed as you please, but cheddar is a good example of its nutrition stats. One study found that cheese eaters had a 12 percent lower risk of type 2 diabetes. right up arrow

Heavy Cream

Per 1 tbsp serving 52 calories, 0g net carbs, 0g protein, 5g fat

Benefits This is an easy way to add calories and fat into a ketogenic diet.

Bacon

Per 1 slice serving 43 calories, 0g net carbs, 3g protein, 3g fat

Benefits The green light on bacon may be one reason you’re up for sticking to the diet, as it can make eating occasions more enticing. Just watch the sodium content, as it can add up quickly.

Chicken Thigh

Per 1 thigh serving 318 calories, 0g net carbs, 32g protein, 20g fat

Benefits Leave the skin on here for extra fat. One thigh is a good source of selenium, zinc, and B vitamins.

Eggs

Per 1 egg serving 77 calories, 1g net carbs, 6g protein, 5g fat

Benefits Eggs contain the perfect duo of satiating protein and fat; they’re also high in the antioxidant mineral selenium.

Ground Beef

Per 3-ounce (oz) serving (measured raw) 279 calories, 0g net carbs, 12g protein, 24g fat

Benefits Ground beef (made with 70 percent lean meat and 30 percent fat) is a higher-fat choice — but that’s the point here. You’ll also get an excellent source of vitamin B12, which is necessary to keep up your energy levels.

New York Strip Steak

Per 3 oz serving 224 calories, 0g net carbs, 22g protein, 14g fat

Benefits You’ll get an impressive amount of muscle-building protein plus satiating fat in this option. It’s also rich in zinc, a mineral that promotes proper thyroid function.

Asparagus

Per 1 cup (raw) serving 27 calories, 2g net carbs, 3g protein, 0g fat

Benefits Asparagus contains bone-building calcium, plus other minerals, such as potassium and magnesium, which has been linked with blood sugar regulation.

Avocado

Per ½ avocado serving 160 calories, 2g net carbs, 2g protein, 15g fat

Benefits The creamy fruits are packed with fiber, something that you may lack on the keto diet. They also are an excellent source of immune-revving vitamin C.

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Bok Choy

Per 1 cup (shredded) serving 9 calories, 1g net carbs, 1g protein, 0g fat

Benefits Chinese cabbage is a rich source of vitamins A and C, and offers some calcium and energy-boosting iron.

Cauliflower

Per 1 cup (raw) serving 25 calories, 2g net carbs, 2g protein, 0g fat

Benefits Provides more than three-quarters of your vitamin C quota in a day; with 3 g of fiber, it's also a good source of the heart-healthy nutrient.

Celery

Per 1 cup (raw) serving 16 calories, 1g net carbs, 1g protein, 0g fat

Benefits Celery is one of the most hydrating veggies out there. These crunchy spears also contain vitamins A and K, and folate.

Cucumber

Per ½ cup (slices) serving 8 calories, 2g net carbs, 0g protein, 0g fat

Benefits Cukes are high in water, making them a hydrating choice. They’re also a surprisingly good source of vitamin K, a vitamin important for proper blood clotting and bone formation.

Green Peppers

Per 1 cup (sliced) serving 18 calories, 2g net carbs, 1g protein, 0g fat

Benefits Along with more than a day’s requirements for vitamin C, they’re also a good source of vitamin B6, which plays a role in more than 100 enzyme reactions in the body.

Lettuce

Per 1 cup (shredded) serving 5 calories, 1g net carbs, 0g protein, 0g fat

Benefits Leafy greens can add bulk to your meals for very few calories, as well as skin-strengthening vitamin A and vitamin C.

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Mushrooms

Per 1 cup (raw) serving 15 calories, 1g net carbs, 2g protein, 0g fat

Benefits Mushrooms are known for their potential immune-boosting properties, as one study suggested. right up arrowThey’re also an excellent source of B vitamins.

Zucchini

Per 1 cup (sliced, raw) serving 18 calories, 3g net carbs, 1g protein, 0g fat

Benefits This is a great way to sneak in additional fiber, and the veggie also offers a good source of manganese, a mineral that helps form bone and aids in blood sugar control.

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A 7-Day Sample Menu for the Keto Diet

Day 1

Breakfast Scrambled eggs in butter on a bed of lettuce topped with avocado

Snack Sunflower seeds

Lunch Spinach salad with grilled salmon

Snack Celery and pepper strips dipped in guacamole

Dinner Pork chop with cauliflower mash and red cabbage slaw

Day 2

Breakfast Bulletproof coffee (made with butter and coconut oil), hard-boiled eggs

Snack Macadamia nuts

Lunch Tuna salad stuffed in tomatoes

Snack Roast beef and sliced cheese roll-ups

Dinner Meatballs on zucchini noodles, topped with cream sauce

Day 3

Breakfast Cheese and veggie omelet topped with salsa

Snack Plain, full-fat Greek yogurt topped with crushed pecans

Lunch Sashimi takeout with miso soup

Snack Smoothie made with almond milk, greens, almond butter, and protein powder

Dinner Roasted chicken with asparagus and sautéed mushrooms

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Day 4

Breakfast Smoothie made with almond milk, greens, almond butter, and protein powder

Snack Two hard-boiled eggs

Lunch Chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese

Snack Sliced cheese and bell pepper slices

Dinner Grilled shrimp topped with a lemon butter sauce with a side of asparagus

Day 5

Breakfast Fried eggs with bacon and a side of greens

Snack A handful of walnuts with a quarter cup of berries

Lunch Grass-fed burger in a lettuce “bun” topped with avocado and a side salad

Snack Celery sticks dipped in almond butter

Dinner Baked tofu with cauliflower rice, broccoli, and peppers, topped with a homemade peanut sauce

Day 6

Breakfast Baked eggs in avocado cups

Snack Kale chips

Lunch Poached salmon avocado rolls wrapped in seaweed (rice-free)

Snack Meat-based bar (turkey or pork)

Dinner Grilled beef kebabs with peppers and sautéed broccolini

Day 7

Breakfast Eggs scrambled with veggies, topped with salsa

Snack Dried seaweed strips and cheese

Lunch Sardine salad made with mayo in half an avocado

Snack Turkey jerky (look for no added sugars)

Dinner Broiled trout with butter, sautéed bok choy

Get More Ideas for Make-Ahead Keto Diet Recipes

How to Follow the Keto Diet on a Budget

Fresh, high-fat avocados and low-carb berries, not to mention nuts and other unprocessed foods, can break the bank, especially if they're not already part of your budget. Fortunately, there are a few hacks you can follow to cut down on costs while following the keto diet. Buying frozen fruits and nuts in bulk are just two examples.

Learn More About Following Keto on a Budget

MORE ON KETO AND OTHER POPULAR DIETS

Snacks: Which Are the Best Options?

Snacking on the keto diet can be tricky, because the usual go-tos (think chips, crackers, and granola bars) are off-limits. Starchier whole foods that are usually considered healthy, such as bananas, won’t fly either because of their higher carb count.

Even if you don’t think of yourself as a snacker, you’ll want to keep keto-friendly options on hand (in your purse or backpack and in your office desk) when hunger strikes.

Some nuts, certain meats, olives, and cheese — all high-fat, low-carb eats — are approved.

Other good news: Many companies are getting into the business of the keto diet and are creating their own specialty products that take the guesswork out of macronutrient counting. Some even have tried to mimic favorite comfort foods typically high in carbs, like candy, potato chips, and even cookies.

Learn More About the Best Snacks to Eat on Keto

Learn More About Keto Diet-Friendly Convenience Foods

Keto Fast-Food and Restaurant Options Are More Available Than You May Think

Let’s face it: It’s unrealistic to think you’re going to cook every meal, every day, when you’re on the keto diet. Fortunately, a growing number of restaurants are offering healthy options that fit in a keto diet — and some have even hopped on the keto bandwagon officially.

Take Chipotle, which now offers a Keto Salad Bowl, complete with carnitas, guacamole, tomatillo red chile salsa, and cheese. And that’s just the beginning. With bunless burger options galore at fast-food chains across the United States, dining out on keto doesn’t have to be rocket science.

Still, you might want to do a little research before an upcoming road trip or a night out. Same goes if you know you’re not going to have as much time for meal prep on a certain week and know you’ll have to resort to hitting the drive-through.

When it comes to ordering, the same general keto meal-plan rules apply: Steer clear of the buns, the tortillas, the rice, and the breaded meats. When in doubt, opt for a salad with nonstarchy veggies, cheese, avocado, and a simple, olive oil–based salad dressing.

If you aren’t a salad fan, though, rest assured that you have numerous other options at your disposal.

Learn More About Ordering Fast Food on the Keto Diet

Learn More About Keto-Friendly Restaurants

10 Websites Where You Can Find Ketogenic Diet Recipes

There are plenty of keto Instagram accounts, blogs, and books you can browse for ketogenic diet recipes (we love these keto Instant-Pot recipe ideas, for example!). But browsing some of these beloved keto websites offer a good starting point when building your meal plan:

Keto Diet Blog

Keto-Adapted

Healthful Pursuit

Elana’s Pantry

The Keto Summit

Peace, Love, and Low Carb

All Day I Dream About Food

KetoGasm

I Breathe, I'm Hungry

Keto Karma

MORE POPULAR PLANS LIKE THE KETOGENIC DIET

Atkins Diet

Detox Cleanses

Dukan Diet

Intermittent Fasting

Military Diet

Paleo Diet

South Beach Diet

Whole30

10 Great Keto Cookbooks for Low-Carb, High-Fat Recipe Inspiration

Keto: The Complete Guide to Success on the Ketogenic Diet, Including Simplified Science and No-Cook Meal Plans, by Maria Emmerich and Craig Emmerich

The Easy 5-Ingredient Ketogenic Diet Cookbook: Low-Carb, High-Fat Recipes for Busy People on the Keto Diet, by Jen Fisch

Simply Keto: A Practical Approach to Health & Weight Loss, With 100+ Easy Low-Carb Recipes, by Suzanne Ryan

The Keto Diet: The Complete Guide to a High-Fat Diet, With More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence, by Leanne Vogel

The Complete Ketogenic Diet for Beginners: Your Essential Guide to Living the Keto Lifestyle, by Amy Ramos

The Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever, by Mark Sisson and Brad Kearns

The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss, by Kristen Mancinelli

Ketogenic Diet: The Step by Step Guide for Beginners: Ketogenic Diet for Beginners: Optimal Path for Weight Loss, by Jamie Ken Moore

Ketogenic Diet Cookbook: 500 Ketogenic Diet Recipes to Cook at Home, by Emily Willis

The Keto Crock Pot Cookbook: Quick and Easy Ketogenic Crock Pot Recipes for Smart People, by Loretta Wagner

Get More Book Recommendations for Following the Keto Diet

Ketogenic Diet Resources We Love

Favorite Medical Resource on the Keto Diet

Cleveland Clinic Functional Ketogenics Program

This program targets adults who want to lose weight with keto, aiming to help guide dieters through the process safely. It offers 10 sessions with a healthcare practitioner, as well as support from health coaches, which helps you plan and successfully execute a low-carb diet.

Favorite Keto Lectures and Interviews

Keto Nutrition

Dominic D’Agostino, PhD, an associate professor at the University of South Florida in Tampa, runs this website. For a more in-depth and dynamic look into the keto diet (including information on the ketogenic diet and cancer), his appearances on podcasts and lectures are a must — and this page collects all these links.

Favorite Keto Conference

KetoCon

Meet up with fellow keto followers, as well as medical professionals and keto lifestyle coaches. Plus, you’ll learn about new products aimed at supporting your keto journey during this three-day event.

keto diet explained

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

The ketogenic diet (or keto diet, for short) is a low carb, high fat diet that offers many health benefits.

In fact, many studies show that this type of diet can help you lose weight and improve your health (1Trusted Source).

Ketogenic diets may even have benefits against diabetes, cancer, epilepsy, and Alzheimer’s disease (2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source).

Here is a detailed beginner’s guide to the keto diet.

What is a ketogenic diet?

Keto basics

The ketogenic diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb diets.

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain (6Trusted Source).

Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits (6Trusted Source, 7Trusted Source, 8Trusted Source).

SUMMARY

The keto diet is a low carb, high fat diet. It lowers blood sugar and insulin levels and shifts the body’s metabolism away from carbs and toward fat and ketones.

Different types of ketogenic diets

There are several versions of the ketogenic diet, including:

Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted Source).

Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.

Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.

High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.

The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions.

SUMMARY

There are several versions of the keto diet. The standard (SKD) version is the most researched and most recommended.

What is ketosis?

Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs.

It occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), which is the main source of energy for the cells.

Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils (6Trusted Source).

It’s also important to moderate your protein consumption. This is because protein can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis (10Trusted Source).

Practicing intermittent fasting could also help you enter ketosis faster. There are many different forms of intermittent fasting, but the most common method involves limiting food intake to around 8 hours per day and fasting for the remaining 16 hours (11Trusted Source).

Blood, urine, and breath tests are available, which can help determine whether you’ve entered ketosis by measuring the amount of ketones produced by your body.

Certain symptoms may also indicate that you’ve entered ketosis, including increased thirst, dry mouth, frequent urination, and decreased hunger or appetite (12Trusted Source).

SUMMARY

Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs. Modifying your diet and practicing intermittent fasting can help you enter ketosis faster. Certain tests and symptoms can also help determine whether you’ve entered ketosis.

Ketogenic diets can help you lose weight

A ketogenic diet is an effective way to lose weight and lower risk factors for disease (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source).

In fact, research shows that the ketogenic diet may be as effective for weight loss as a low fat diet (13Trusted Source, 14Trusted Source, 15Trusted Source).

What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food intake (16Trusted Source).

One review of 13 studies found that following a very low carb, ketogenic diet was slightly more effective for long-term weight loss than a low fat diet. People who followed the keto diet lost an average of 2 pounds (0.9 kg) more than the group that followed a low fat diet (13Trusted Source).

What’s more, it also led to reductions in diastolic blood pressure and triglyceride levels (13Trusted Source).

Another study in 34 older adults found that those who followed a ketogenic diet for 8 weeks lost nearly five times as much total body fat as those who followed a low fat diet (17Trusted Source).

The increased ketones, lower blood sugar levels, and improved insulin sensitivity may also play a key role (18Trusted Source, 19Trusted Source).

For more details on the weight loss effects of a ketogenic diet, read this article.

SUMMARY

A ketogenic diet can help you lose slightly more weight than a low fat diet. This often happens with less hunger.

Ketogenic diets for diabetes and prediabetes

Diabetes is characterized by changes in metabolism, high blood sugar, and impaired insulin function (20Trusted Source).

The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes, and metabolic syndrome (21Trusted Source, 22Trusted Source, 23Trusted Source, 24Trusted Source).

One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source).

A small study in women with type 2 diabetes also found that following a ketogenic diet for 90 days significantly reduced levels of hemoglobin A1C, which is a measure of long-term blood sugar management (26Trusted Source).

Another study in 349 people with type 2 diabetes found that those who followed a ketogenic diet lost an average of 26.2 pounds (11.9 kg) over a 2-year period. This is an important benefit when considering the link between weight and type 2 diabetes (Trusted Source24Trusted Source, 27Trusted Source).

What’s more, they also experienced improved blood sugar management, and the use of certain blood sugar medications decreased among participants throughout the course of the study (Trusted Source27Trusted Source).

For more information, check out this article on the benefits of low carb diets for people with diabetes.

SUMMARY

The ketogenic diet can boost insulin sensitivity and cause fat loss, leading to significant health benefits for people with type 2 diabetes or prediabetes.

Other health benefits of keto

The ketogenic diet actually originated as a tool for treating neurological diseases such as epilepsy.

Studies have now shown that the diet can have benefits for a wide variety of different health conditions:

Heart disease. The ketogenic diet can help improve risk factors like body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar (28Trusted Source, 29Trusted Source).

Cancer. The diet is currently being explored as an additional treatment for cancer, because it may help slow tumor growth. (4Trusted Source, 30Trusted Source, 31Trusted Source).

Alzheimer’s disease. The keto diet may help reduce symptoms of Alzheimer’s disease and slow its progression (5Trusted Source, 32Trusted Source, 33Trusted Source).

Epilepsy. Research has shown that the ketogenic diet can cause significant reductions in seizures in epileptic children (3Trusted Source).

Parkinson’s disease. Although more research is needed, one study found that the diet helped improve symptoms of Parkinson’s disease (34Trusted Source).

Polycystic ovary syndrome. The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome (35Trusted Source, 36Trusted Source).

Brain injuries. Some research suggests that the diet could improve outcomes of traumatic brain injuries (37Trusted Source).

However, keep in mind that research into many of these areas is far from conclusive.

SUMMARY

A ketogenic diet may provide many health benefits, especially with metabolic, neurological, or insulin-related diseases.

Foods to avoid

Any food that’s high in carbs should be limited.

Here’s a list of foods that need to be reduced or eliminated on a ketogenic diet:

sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.

grains or starches: wheat-based products, rice, pasta, cereal, etc.

fruit: all fruit, except small portions of berries like strawberries

beans or legumes: peas, kidney beans, lentils, chickpeas, etc.

root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.

low fat or diet products: low fat mayonnaise, salad dressings, and condiments

some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.

unhealthy fats: processed vegetable oils, mayonnaise, etc.

alcohol: beer, wine, liquor, mixed drinks

sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

SUMMARY

Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice, and even most fruits.

Foods to eat

You should base the majority of your meals around these foods:

meat: red meat, steak, ham, sausage, bacon, chicken, and turkey

fatty fish: salmon, trout, tuna, and mackerel

eggs: pastured or omega-3 whole eggs

butter and cream: grass-fed butter and heavy cream

cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella

nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.

healthy oils: extra virgin olive oil, coconut oil, and avocado oil

avocados: whole avocados or freshly made guacamole

low carb veggies: green veggies, tomatoes, onions, peppers, etc.

condiments: salt, pepper, herbs, and spices

It’s best to base your diet mostly on whole, single-ingredient foods. Here’s a list of 44 healthy low carb foods.

SUMMARY

Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados, and plenty of low carb veggies.

A sample keto meal plan for 1 week

To help get you started, here’s a sample ketogenic diet meal plan for one week:

Monday

breakfast: veggie and egg muffins with tomatoes

lunch: chicken salad with olive oil, feta cheese, olives, and a side salad

dinner: salmon with asparagus cooked in butter

Tuesday

breakfast: egg, tomato, basil, and spinach omelet

lunch: almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake (more keto smoothies here) with a side of sliced strawberries

dinner: cheese-shell tacos with salsa

Wednesday

breakfast: nut milk chia pudding topped with coconut and blackberries

lunch: avocado shrimp salad

dinner: pork chops with Parmesan cheese, broccoli, and salad

Thursday

breakfast: omelet with avocado, salsa, peppers, onion, and spices

lunch: a handful of nuts and celery sticks with guacamole and salsa

dinner: chicken stuffed with pesto and cream cheese, and a side of grilled zucchini

Friday

breakfast: sugar-free Greek, whole milk yogurt with peanut butter, cocoa powder, and berries

lunch: ground beef lettuce wrap tacos with sliced bell peppers

dinner: loaded cauliflower and mixed veggies

Saturday

breakfast: cream cheese pancakes with blueberries and a side of grilled mushrooms

lunch: Zucchini and beet “noodle” salad

dinner: white fish cooked in coconut oil with kale and toasted pine nuts

Sunday

breakfast: fried eggs with and mushrooms

lunch: low carb sesame chicken and broccoli

dinner: spaghetti squash Bolognese

Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits.

For tons of recipes, check out these 101 healthy low carb recipes and this keto shopping list.

SUMMARY

You can eat a wide variety of tasty and nutritious meals on a ketogenic diet. It’s not all meats and fats. Vegetables are an important part of the diet.

Healthy keto snacks

In case you get hungry between meals, here are some healthy, keto-approved snacks:

fatty meat or fish

cheese

a handful of nuts or seeds

keto sushi bites

olives

one or two hard-boiled or deviled eggs

keto-friendly snack bars

90% dark chocolate

full-fat Greek yogurt mixed with nut butter and cocoa powder

bell peppers and guacamole

strawberries and plain cottage cheese

celery with salsa and guacamole

beef jerky

smaller portions of leftover meals

fat bombs

SUMMARY

Great snacks for a keto diet include pieces of meat, cheese, olives, boiled eggs, nuts, raw veggies, and dark chocolate.

Keto tips and tricks

Although getting started on the ketogenic diet can be challenging, there are several tips and tricks that you can use to make it easier.

Start by familiarizing yourself with food labels and checking the grams of fat, carbs, and fiber to determine how your favorite foods can fit into your diet.

Planning out your meals in advance may also be beneficial and can help you save extra time throughout the week.

Many websites, food blogs, apps, and cookbooks also offer keto-friendly recipes and meal ideas that you can use to build your own custom menu.

Alternatively, some meal delivery services even offer keto-friendly options for a quick and convenient way to enjoy keto meals at home.

Look into healthy frozen keto meals when you’re short on time

When going to social gatherings or visiting family and friends, you may also want to consider bringing your own food, which can make it much easier to curb cravings and stick to your meal plan.

SUMMARY

Reading food labels, planning your meals ahead, and bringing your own foods when visiting family and friends can make it much easier to stick to the ketogenic diet.

Tips for eating out on a ketogenic diet

Many restaurant meals can be made keto-friendly.

Most restaurants offer some kind of meat or fish-based dish. Order this and replace any high carb food with extra vegetables.

Egg-based meals are also a great option, such as an omelet or eggs and bacon.

Another favorite is bun-less burgers. You could also swap the fries for vegetables instead. Add extra avocado, cheese, bacon, or eggs.

At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa, and sour cream.

For dessert, ask for a mixed cheese board or berries with cream.

SUMMARY

When eating out, select a meat-, fish-, or egg-based dish. Order extra veggies instead of carbs or starches, and have cheese for dessert.

Side effects and how to minimize them

Although the ketogenic diet is usually safe for most healthy people, there may be some initial side effects while your body adapts.

There’s some anecdotal evidence of these effects often referred to as the keto flu (38Trusted Source). Based on reports from some on the eating plan, it’s usually over within a few days.

Reported keto flu symptoms include diarrhea, constipation, and vomiting (39Trusted Source). Other less common symptoms include:

poor energy and mental function

increased hunger

sleep issues

nausea

digestive discomfort

decreased exercise performance

To minimize this, you can try a regular low carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs.

A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements may help. Talk to your doctor about your nutritional needs.

At least in the beginning, it’s important to eat until you’re full and avoid restricting calories too much. Usually, a ketogenic diet causes weight loss without intentional calorie restriction.

SUMMARY

Many of the side effects of starting a ketogenic diet can be limited. Easing into the diet and taking mineral supplements can help.

Risks of the keto diet

Staying on the keto diet in the long term may have some negative effectsTrusted Source, including risks of the following:

low protein in the blood

extra fat in the liver

kidney stones

micronutrient deficiencies

A type of medication called sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes can increase the risk for diabetic ketoacidosis, a dangerous condition that increases blood acidity. Anyone taking this medication should avoid the keto diet (40Trusted Source, 41Trusted Source).

More research is being done to determine the safety of the keto diet in the long term. Keep your doctor informed of your eating plan to guide your choices.

SUMMARY

There are some side effects to the keto diet about which you should speak to your doctor if you plan to stay on the diet long term.

Supplements for a ketogenic diet

Although no supplements are required, some can be useful.

MCT oil. Added to drinks or yogurt, MCT oil provides energy and helps increase ketone levels. Shop for MCT oil online (42Trusted Source, 43Trusted Source).

Minerals. Added salt and other minerals can be important when starting out due to shifts in water and mineral balance (44Trusted Source).

Caffeine. Caffeine can have benefits for energy, fat loss, and performance (45).

Exogenous ketones. This supplement may help raise the body’s ketone levels (46Trusted Source).

Creatine. Creatine provides numerous benefits for health and performance. This can help if you are combining a ketogenic diet with exercise (47Trusted Source).

Whey. Use half a scoop of whey protein in shakes or yogurt to increase your daily protein intake (48Trusted Source, 49Trusted Source). Shop for tasty whey products on online.

SUMMARY

Certain supplements can be beneficial on a ketogenic diet. These include exogenous ketones, MCT oil, and minerals.

Frequently asked questions

Here are answers to some of the most common questions about the ketogenic diet.

1. Can I ever eat carbs again?

Yes. However, it’s important to significantly reduce your carb intake initially. After the first 2 to 3 months, you can eat carbs on special occasions — just return to the diet immediately after.

2. Will I lose muscle?

There’s a risk of losing some muscle on any diet. However, protein intake and high ketone levels may help minimize muscle loss, especially if you lift weights (50Trusted Source, 51Trusted Source).

3. Can I build muscle on a ketogenic diet?

Yes, but it may not work as well as on a moderate carb diet (52Trusted Source, 53Trusted Source). For more details about low carb or keto diets and exercise performance, read this article.

4. How much protein can I eat?

Protein should be moderate, as a very high intake can spike insulin levels and lower ketones. Around 35% of total calorie intake is probably the upper limit.

5. What if I am constantly tired, weak, or fatigued?

You may not be in full ketosis or be utilizing fats and ketones efficiently. To counter this, lower your carb intake and revisit the points above. A supplement like MCT oil or ketones may also help (42Trusted Source, 43Trusted Source).

6. My urine smells fruity. Why is this?

Don’t be alarmed. This is simply due to the excretion of by-products created during ketosis (54Trusted Source).

7. My breath smells. What can I do?

This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.

8. I heard ketosis was extremely dangerous. Is this true?

People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but the ketosis on a ketogenic diet is usually fine for healthy people. Speak to your doctor before starting any new diet.

9. I have digestion issues and diarrhea. What can I do?

This common side effect usually passes after 3 to 4 weeks. If it persists, try eating more high fiber veggies (55Trusted Source, 56).

The bottom line

A ketogenic diet can be great for people who:

are overweight

have diabetes

are looking to improve their metabolic health

It may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight.

It may also not be sustainable for some people’s lifestyles and preferences. Speak with your doctor about your eating plan and goals to decide if a keto eating plan right for you.