20 Top Foods To Eat On A Ketogenic Diet

keto diet what to eat

See a dietitian and adapt the diet to fit your long-term needs, Spano recommends. 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.

keto diet what to eat

Other plant foods that are ideal for keto diets include berries, shirataki noodles, nuts, seeds, and dark chocolate. Viscous fiber forms a gel that slows down food’s movement through your digestive tract. This can help decrease hunger and blood sugar spikes, which may aid in weight loss and diabetes management (67, 68, 69).

If your LDL increases after starting a keto or low carb diet, please read our guides on LDL hyper-responders, the potential dangers of LDL cholesterol, and how to lower LDL cholesterol. However, these side effects are rare and we suspect they navigate here may vary with the variety of foods eaten. That said, consult your doctor prior to engaging in the diet for an extended period of time, as it may have some side effects. More research is needed to understand its long-term effect on the body.

Indeed, some research suggests this diet may lead to fast weight loss and potentially lower blood sugar for people with the disease. When you consume foods that contain carbohydrates, the body converts those carbohydrates into glucose, or blood sugar, which it then uses for energy. “There is solid evidence to support the use of the ketogenic diet in individuals with epilepsy who have seizures that are drug-resistant,” says Dority. In the short term, people who follow the diet report weight loss. Keto is not a one-size-fits-all prescription, and working with a dietitian is crucial to ensure you’re getting essential nutrients while maintaining ketosis. There’s some research on the potential benefits of the ketogenic diet for many conditions, but it is very challenging for most people to keep it up for the long haul.

Even whole-wheat pasta and bean-based pasta are high in carbs. Consider alternatives like spiralized vegetables or shirataki noodles, which are lower-carb options. Sugary breakfast cereals and healthy whole-grain cereals are high in carbohydrates too and should be limited. “A slice of such a good point bread has 11 g of carbs on average so technically you could have one slice a day, but that’s spending all your carbs,” says Dority. The diet originated back in the 1920s as a way to treat childhood epilepsy, and due to its striking success rate it’s still used in that field today.

They’re also a great source of high quality protein, which may help preserve muscle mass during a very low carb diet (18, 19, 20). You might find diet soda is a helpful such a good point way to stop drinking sugary sodas. But some people find that the sweet taste of diet soda makes them hungry and increases cravings for other sugary foods.

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