Keto Food List: What To Eat And What To Limit

what is keto diet

A 2019 study published in Nutrients suggests the keto diet may also influence electrolyte balance, resulting in brain fog, headaches, nausea and fatigue. Thankfully, this effect is temporary, so just know you won’t have to spend your life smelling rank. This meal plan is the second week of our free 14-day keto diet plan. A more recent study from 2018 suggests that because the ketogenic diet reduces blood sugar, it could also lower the risk of insulin complications. Insulin is a hormone that controls blood sugar that may have links to some cancers. The keto diet may sound trendy, but it has been around for a while.

Berries are rich in antioxidants that reduce inflammation and protect against disease. No one likes to feel backed up and sadly, if you’re not careful about your diet choices when going keto, it could become a regular concern. The Dietary Guidelines for Americans recommends that carbs should make up between 45% and 60% of your calorie intake each day, according to Mayo Clinic.

what is keto diet

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 is right for you. However, protein intake and high ketone levels may help minimize click here for info muscle loss, especially if you lift weights (50, 51). 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.

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 (40, 41). 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 (24, 27).

Lainey is a weight-loss dietitian who helps people ditch diets, change their habits and create a healthy lifestyle that lasts. She writes on a variety of topics including weight loss, gut health, pregnancy, breastfeeding and trendy diets. When she’s not writing or counseling, you can find her on a run, out to brunch, or with coffee in hand trying to keep up with her two little boys. Choose reference healthy carbohydrates more often and learn ways to choose the most satiating versions of them to fuel you. And if you want to try keto, get in touch with a registered dietitian to help you work through the diet in a healthy manner. A 2019 study in the International Journal of Molecular Sciences suggests that when patients with Alzheimer’s eat a ketogenic diet, cognitive function improves.

Here’s our guide to foods you can eat, foods you should limit and foods you can have in moderation when you’re following a ketogenic diet. However, these improvements were not observed beyond the 12-month mark, suggesting more long-term you could try this out studies are needed to confirm the diet’s effectiveness. Early experimental research suggests that the keto diet may have anti-tumor effects, likely because it reduces overall calorie intake (and circulating glucose) for tumor growth.

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