A ketogenic diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – keto diet, low carb diet, low carb high fat (LCHF), etc.

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When you eat something high in carbs, your body will produce glucose and insulin.

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• Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source.

• Insulin is produced to process the glucose in your bloodstream by taking it around the body.

 

Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored.

 

Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis.

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Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.

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The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates.

 

Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.

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Ketogenic diet can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits (1, 2, 3, 4, 5).

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There are several versions of the ketogenic diet, including:

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• Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs (6).

• 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.

 

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

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

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There is strong evidence that ketogenic diets are very effective for weight loss (7).

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They can help you lose fat, preserve muscle mass and improve many markers of disease (8, 9, 10, 11, 12, 13).

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In fact, many studies have compared the recommended low-fat diet to a ketogenic diet for weight loss.

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Findings often show the ketogenic diet to be superior, even when total calorie intake is matched (14, 15, 16).

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In one study, people on a ketogenic diet lost 2.2 times more weight than those on a low-calorie, low-fat diet. Triglyceride and HDL cholesterol levels also improved (13).

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If you dislike counting calories, the data suggests a ketogenic diet is a great option for you. You can simply eliminate certain foods and don't have to track calories.

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Here's how ketogenic diets promote weight loss:

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• Higher protein intake: Some ketogenic diets lead to an increase in protein intake, which has many weight loss benefits (14).

• Food elimination: Limiting your carb intake also limits your food options. This can noticeably reduce calorie intake, which is key for fat loss (15, 16).

• Gluconeogenesis: Your body converts fat and protein into carbs for fuel. This process may burn many additional calories each day (17, 18).

• Appetite suppressant: Ketogenic diets help you feel full. This is supported by positive changes in hunger hormones, including leptin and ghrelin (19).

• Improved insulin sensitivity: Ketogenic diets can drastically improve insulin sensitivity, which can help improve fuel utilization and metabolism (20).

• Decreased fat storage: Some research suggests ketogenic diets may reduce lipogenesis, the process of converting sugar into fat (21).

• Increased fat burning: Ketogenic diets rapidly increase the amount of fat you burn during rest, daily activity and exercise (22, 23).

 

It is very clear that a ketogenic diet can be a successful weight loss tool compared to the recommended high-carb, low-protein and low-fat diets.

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If you want to try a ketogenic diet, follow these basic rules:

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• Eliminate carbs: Check food labels, and aim for 30 grams of carbs or fewer per day.

• Stock up on staples: Buy meat, cheese, whole eggs, nuts, oils, avocados, oily fish and cream, as these are now staples in your diet.

• Eat your veggies: Fat sources are high in calories, so base each meal on low-carb veggies to fill your plate and help keep you feeling full.

• Experiment: A ketogenic diet can still be interesting and tasty. You can even make ketogenic pasta, bread, muffins, brownies, puddings, ice cream, etc.

• Build a plan: It can be hard to find low-carb meals for when you're on the go. As with any diet, it is important to have a plan and go-to snacks or meals.

• Find what you love: Experiment until you find the ultimate keto diet for you.

• Track progress: Take photos, measurements and monitor your weight every 3 to 4 weeks. If progress stops, try reducing portion sizes slightly.

• Replace minerals: Ketosis changes your fluid and mineral balance. For this reason, salt your food and maybe take electrolytes or magnesium.

• Try supplements: To boost the ketogenic process, you can take ketone salt supplements, MCT oil (5–10 grams twice a day) or use coconut oil regularly.

• Be consistent: There is no shortcut to success. With any diet, consistency is the most important factor.

 

You may also wish to monitor ketone levels in either urine or blood, since these let you know whether you are keeping carb levels down sufficiently to achieve ketosis.

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Based on current research, studies at my lab and continuous testing with clients, anything over 0.5–1.0 mmol/l demonstrates sufficient nutritional ketosis (24).

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No single diet is suitable for everyone, especially since individual metabolism, genes, body types, lifestyles, taste buds and personal preferences differ.

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However, the ketogenic diet can work wonders for people who are overweight or at risk of metabolic syndrome.

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Nevertheless, if you dislike high-fat foods but love carbs, this diet may be hard for you to stick to. If you still like the idea of a low-carb diet, then carb cycling or a standard low-carb diet may be better options for you.

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Ketogenic diets may also be used in the short-term, to help you lose fat and improve health. Yet this requires a lot of discipline, and must be followed with healthy eating.

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A ketogenic diet may also not be the best option for elite athletes or those wishing to build large amounts of muscle. Vegetarians or vegans may also struggle with this diet, due to the key role played by meats, eggs, fish and dairy.

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Additionally, the transition to a ketogenic diet can occasionally cause negative symptoms that are often referred to as "keto flu".

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This may include poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort and poor exercise performance.

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While this only happens rarely, it may cause some people to quit before they even get started properly, especially as the first few weeks of any diet are the toughest.

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Due to the very limited carb intake — fewer than 50 grams per day — ketogenic diets also may not be suitable for people who want to take the weekend off.

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In order to get the most out of a ketogenic diet, you must eat high-fat foods and limit your carb intake to fewer than 30–50 grams per day.

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If you stick with it, the benefits of a ketogenic diet are extremely impressive — especially for health and weight loss.

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

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• Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.

• Fatty fish: Such as salmon, trout, tuna and mackerel.

• Eggs: Look for pastured or omega-3 whole eggs.

• Butter and cream: Look for grass-fed when possible.

• Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).

• Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.

• Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.

• Avocados: Whole avocados or freshly made guacamole.

• Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.

• Condiments: You can use salt, pepper and various healthy herbs and spices.

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Any food that is high in carbs should be limited.

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

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• 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: These are highly processed and often high in carbs.

• Some condiments or sauces: These often contain sugar and unhealthy fat.

• Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.

• Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.

• Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.

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