A Keto Diet for Beginners: The #1 Ketogenic Guide

It may take you a week or longer to get into ketosis. Typically, carbohydrates in your diet provide most of the fuel your body needs. This causes your liver to ramp up the production of ketones to ensure it can provide enough energy for your brain. Your liver produces a small amount of ketones on its own. Ketosis is a process that occurs when your body uses fat as its main fuel source.

Ketones Test

You can quickly learn more about the keto diet in this video course. This can put your body into a metabolic state called ketosis. It can be effective for weight loss and certain health conditions, something that’s been demonstrated in many studies.1 A monthly update filled with nutrition news and tips from Harvard experts—all designed to help you eat healthier.Sign up

• It may take you a week or longer to get into ketosis.
• Learn more in our guide, The best way to test ketones in blood, breath, or urine
• Why is the keto diet good for you?
• As discussed earlier, being in ketosis lowers insulin levels, which can help you access your body fat stores more easily.10
• Science shows keto and low carb diets are often effective for losing weight.9
• 11Read more It’s possible that following a low carb diet might help you burn more calories — although this hasn’t been widely studied.12

Create healthy, balanced meals using this visual guide as a blueprint. Following a very high-fat diet may be challenging to maintain. Some sugar alcohols may still contribute calories and raise blood sugar. However, these calculations are not an exact or reliable science because the effect of sugar alcohols on absorption and blood sugar can vary. Net carbs or impact carbs are the amount of carbohydrate that are directly absorbed by the body and contribute calories.

Ketosis

Although they sound the same, they’re entirely different.32Learn more about ketosis and ketoacidosis.Keto diets aren’t harmful to your heart, kidneys, or bones either. Once you’ve been on a keto diet for a few weeks or more, you will likely feel great and have lots of energy. For some people, this could mean eating two meals a day (often skipping breakfast). Being in nutritional ketosis means that your blood ketone levels are between 0.5 and 3.0 mmol/L. The truth is that eating too much fat prevents your body from using its stored fat for energy. Here’s our leaflet with basic keto advice. Use this shopping list of low carb foods to guide you. Or check out our free keto meal plan. Plan ahead Create a simple plan for the week. In general, you should discuss any significant diet or lifestyle changes with your doctor.

What are the benefits of ketosis?

Ideally, use no sweeteners, especially sugar. See here for keto-friendly options Counting carbs can be helpful at first. The numbers are net carbs per 100 grams (3.5 ounces) of food. A healthier life starts now with your free trial! This is based on your genes, health history, and other factors you have little control over. Weight loss typically slows down as you approach your goal weight. By contrast, women over 40 often lose weight more gradually and may go for a few weeks without losing any weight at all. Keep in mind that a good portion of this is water weight, though. Most people lose about 2 to 4 pounds (1 to 2 kilos) during the first week. You may think of carbs as things such as bread and pasta, but fruits are high in carbs, too. That's about three slices of bread, a cup of low-fat fruit yogurt, or two small bananas. Ketosis is a process that happens when your body doesn't have enough carbohydrates to burn for energy. However, low carb diets often improve blood sugar control and reduce the risk of hypoglycemia (dangerously low-blood sugar).22 More than 300 people have shared their stories of losing weight — and achieving other health improvements — by following a keto lifestyle. Also, very low carb diets may potentially have a weight loss edge over diets with more modest carb reduction.13

• Have you heard that fat is a free food on a keto diet, or that if you want to lose fat, you should eat more fat?
• On a keto diet, about 60 to 75% of your calories come from fat.
• That’s because your body needs to exhaust its glucose stores first.
• Weight loss typically slows down as you approach your goal weight.
• Check out our free 30-day keto meal plan.
• Many versions of ketogenic diets exist, but all ban carb-rich foods.
• Ketosis can have some benefits beyond weight loss.

However, their carbs and calories can add up fast if you eat too much — and these tasty foods are easy to overdo. However, individuals with diabetes or insulin resistance often respond to low carb eating with improved lipid markers overall, as discussed earlier. Excess fat can build up in the liver for a number of reasons, including eating more calories than needed.23 People with type 1 diabetes need to take insulin injections no matter what type of diet they eat. Although it’s possible that you may not need to be this strict, eating fewer than 20 grams of net carbs every day virtually guarantees that you’ll be in nutritional ketosis. Here’s what you should avoid on a keto diet – foods containing a lot of carbs, both the sugary and the starchy kind. A keto diet is especially useful for losing excess body fat without hunger, and for improving type 2 diabetes or metabolic syndrome.2 A ketogenic diet – or keto diet – is a low carb, high fat diet. Possible nutrient deficiencies may arise if a variety of recommended foods on the ketogenic diet are not included. Programs suggest following a ketogenic diet until the desired amount of weight is lost. There is debate even within the ketogenic diet community about the value of using net carbs. Most ketogenic plans allow foods high in saturated fat, such as fatty cuts of meat, processed meats, lard, and butter, as well as sources of unsaturated fats, such as nuts, seeds, avocados, plant oils, and oily fish. We're fully funded by the people, via an optional membership. All our evidence-based health guides are written or reviewed by medical doctors who are experts on the topic. You’ll get resources to help you stay on track and meet others who are starting their keto journey. You may be happy to know that bacon, cheese, and many kinds of nuts are keto-friendly.

What is the ketosis diet?

Some research shows that keto diets can help people lose weight. A diet high in fat and protein but very low in carbs is called a ketogenic or "keto" diet. "Keto" diets are popular weight loss programs that promote ketosis. You can still limit unnecessary carbs without eating a strict keto diet.

Diet Review: Ketogenic Diet for Weight Loss

When eating a keto diet, many people feel hungry less often. Are you concerned that eating a lot of meat, eggs, and other high protein foods will lead to gluconeogenesis (literally “making new glucose”) and raise your blood sugar? It is true that some people following ketogenic diets have experienced adverse effects, including kidney stones and vitamin and mineral deficiencies.28 Does eating a keto diet pose any health risks? The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. How soon ketosis happens and the number of ketone bodies that accumulate in the blood is variable from person to person and depends on factors such as body fat percentage and resting metabolic rate. If this continues for 3-4 days and stored glucose is fully depleted, blood levels of a hormone called insulin decrease, and the body begins to use fat as its primary fuel. Today, other low-carb diets including the Paleo, South Beach, and Dukan diets are all high in protein but moderate in fat. The ketogenic diet has also been tested and used in closely monitored settings for cancer, diabetes, polycystic ovary syndrome, and Alzheimer’s disease. Diets otherwise termed “low carbohydrate” may not include these specific ratios, allowing higher amounts of protein or carbohydrate. Indigestible (unabsorbed) carbohydrates include insoluble fibers from whole grains, fruits, and vegetables; and sugar alcohols, such as mannitol, sorbitol, and xylitol commonly used in sugar-free diabetic food products. In 1920 it was introduced as an effective treatment for epilepsy in children in whom medication was ineffective. Most nuts and some dairy products (cheese and Greek yogurt) are keto-friendly. The “perfect” approach to keto will likely differ from person to person. In non-alcoholic fatty liver disease (NAFLD), too much fat is stored in the liver. There is not one “standard” ketogenic diet with a specific ratio of macronutrients (carbohydrates, protein, fat). In contrast, the ketogenic diet is distinctive for its exceptionally high-fat content, typically 70% to 80%, though with only a moderate intake of protein. The ketogenic or “keto” diet is a low-carbohydrate, fat-rich eating plan that has been used for centuries to treat specific medical conditions. Several studies have found that keto diets can help people lose weight. Many nutrient-rich foods contain high amounts of carbohydrates. Your body breaks the carbohydrates down into glucose and then uses the glucose as fuel. Medical News Today. Should you find any inaccuracy in this guide, please email Create a simple plan for the week.A simple plan for keto meals will help keep you on track. If you share a house with someone not joining you on keto, discuss getting rid of the foods that are most likely to tempt you and storing the rest in an out-of-the-way spot. You can use our kitchen clean-out list to help you make sure your kitchen is keto-friendly when you start your diet. Toss or give away the sugary and starchy foods. And remember that a “normal” body weight varies depending on the individual. In ketosis, your liver uses fat (from your body and diet) to create ketones that your brain can use for energy. A ketogenic diet may be an option for some people who have had difficulty losing weight with other methods. Available research on the ketogenic diet for weight loss is still limited. Because whole food groups are excluded, assistance from a registered dietitian may be beneficial in creating a ketogenic diet that minimizes nutrient deficiencies. Some negative side effects of a long-term ketogenic diet have been suggested, including increased risk of kidney stones and osteoporosis, and increased blood levels of uric acid (a risk factor for gout).

• That's about three slices of bread, a cup of low-fat fruit yogurt, or two small bananas.
• Some people on a keto diet choose to also practice intermittent fasting to speed up weight loss or when trying to reverse type 2 diabetes.
• The protein amount on the ketogenic diet is kept moderate in comparison with other low-carb high-protein diets, because eating too much protein can prevent ketosis.
• Since your body doesn’t have enough carbs to burn for energy, it burns fat instead.
• Some doctors think this is due to sugar and carbohydrate withdrawal.
• Some people develop an odd smell to their breath.
• However, their carbs and calories can add up fast if you eat too much — and these tasty foods are easy to overdo.

Ketosis Health Benefits

WebMD does not provide medical advice, diagnosis or treatment. If you progress to ketoacidosis, however, you'll need quick medical attention. When you have diabetes, throwing up can be especially dangerous.

• Another reason may be that keto diets help people naturally eat less, as a result of feeling more satisfied.
• Doctors generally recommend that you wait until you’re done breastfeeding if you want to start the keto diet.
• You can quickly learn more about the keto diet in this video course.
• More than 300 people have shared their stories of losing weight — and achieving other health improvements — by following a keto lifestyle.
• Keep in mind that a good portion of this is water weight, though.
• Diets otherwise termed “low carbohydrate” may not include these specific ratios, allowing higher amounts of protein or carbohydrate.

When ketone bodies accumulate in the blood, this is called ketosis. You can measure the level of ketones in your body. When you're in ketosis, you may have headaches, fatigue, stomach upset, and irritability, among other side effects.

• As your body adapts to its new way of getting energy — from fat instead of sugar — symptoms should quickly subside.
• Some research suggests that your genetic makeup can affect how well your body responds to a keto diet.
• In the 19th century, the ketogenic diet was commonly used to help control diabetes.
• The premise of the ketogenic diet for weight loss is that if you deprive the body of glucose—the main source of energy for all cells in the body, which is obtained by eating carbohydrate foods—an alternative fuel called ketones is produced from stored fat (thus, the term “keto”-genic).
• The exact ratio of fat, carbohydrate, and protein that is needed to achieve health benefits will vary among individuals due to their genetic makeup and body composition.
• Also, avoid or limit highly processed foods and instead fill your diet with our recommended keto-friendly food options.
• You’ll likely need to stay under 50 grams of net carbs (total carbs minus fiber) per day, ideally below 20 grams.

The main potential danger regards medications, e.g. for diabetes, where doses may need to be adapted (see above). Our visual guides, recipes, meal plans, and simple two-week Get Started program are everything you need to succeed on keto. DD+ MEMBERSHIPGet your personalized meal plan with a FREE 7-day trial! Should I aim for high ketone levels to speed up weight loss? On a keto diet, carbohydrates are minimized to achieve ketosis. Learn more in our guide, The best way to test ketones in blood, breath, or urine Read more about why keto diets are overwhelmingly safe in our guide, Top 17 keto and low carb controversies.

What to Know About Ketosis

The fat is turned into a substance called ketones. If you don't know how and when to test your ketones, talk to your doctor or diabetes instructor. Some people who don’t have diabetes can get ketoacidosis, too. Ketosis is a metabolic state that occurs when your body burns fat for energy instead of glucose. With your plan in hand, shop and restock.Focusing on keto-friendly foods you love, restock your fridge, freezer, and pantry. Check out our free 30-day keto meal plan.

• But if you stick to our recommended foods and recipes you can stay keto even without counting.
• It becomes acidic and can cause a coma or death.
• Learn more about ketosis and ketoacidosis.
• Instead, it burns fat and makes things called ketones, which it can use for fuel.
• On a keto diet, carbohydrates are minimized to achieve ketosis.
• As your body breaks down fat, it produces a compound called ketones.

Drink water, tea, or coffee.DD+ MEMBERSHIP200+ meal plans designed for resultsWith our low carb and keto meal plans, we do the planning for you. Use fats like olive oil for flavor and to fill in calories, if needed. Check out our full guides to keto drinks and keto alcohol.

• Net carbs or impact carbs are the amount of carbohydrate that are directly absorbed by the body and contribute calories.
• In ketosis, your liver uses fat (from your body and diet) to create ketones that your brain can use for energy.
• Ketogenic diets may play a strong role in improving several markers of metabolic health, including blood pressure, blood sugar, HDL cholesterol, and triglyceride levels.1920
• People who have diabetes can get ketoacidosis, or diabetic ketoacidosis (DKA), when they don't take enough insulin.
• You can measure the level of ketones in your body.
• The ketogenic (keto) diet changes the way your body uses food.
• In non-alcoholic fatty liver disease (NAFLD), too much fat is stored in the liver.
• But when you cut way back on your calories or carbs, your body will switch to ketosis for energy.

In addition, though extensive research exists on the use of the ketogenic diet for other medical conditions, only studies that examined ketogenic diets specific to obesity or overweight were included in this list. 2,7 There is also growing interest in the use of low-carbohydrate diets, including the ketogenic diet, for type 2 diabetes. “Net carbs” and “impact carbs” are familiar phrases in ketogenic diets as well as diabetic diets. Many versions of ketogenic diets exist, but all ban carb-rich foods. 11Read more It’s possible that following a low carb diet might help you burn more calories — although this hasn’t been widely studied.12 That means that your experience with keto will be unique. There’s no reason to add lots of fat unless you need extra calories. FatInclude enough fat to add flavor. ProteinEat enough protein to meet your needs. If your weight loss hasn’t budged for several weeks or months, check out our Top 10 tips to break a weight loss stall. After the first couple of weeks, weight loss often slows down quite a bit. Keto diets aren’t harmful to your heart, kidneys, or bones either. What benefits might you experience by switching to a keto diet? What you can expect from keto, almost without exception, is to eat foods you enjoy, without hunger or calorie-counting. Your weight loss and health improvements may be sudden and dramatic or they may be slow but steady. If you are wondering what kind of results you can expect from a keto diet, the answer depends on how strict you are, along with a number of other factors. Plus, many whole foods like eggs and meat contain plenty of fat. The premise of the ketogenic diet for weight loss is that if you deprive the body of glucose—the main source of energy for all cells in the body, which is obtained by eating carbohydrate foods—an alternative fuel called ketones is produced from stored fat (thus, the term “keto”-genic). A ketogenic diet has been shown to provide short-term benefits in some people including weight loss and improvements in total cholesterol, blood sugar, and blood pressure. The protein amount on the ketogenic diet is kept moderate in comparison with other low-carb high-protein diets, because eating too much protein can prevent ketosis. In some cases, elevations in LDL-cholesterol and LDL-particle number have occurred in people who eat keto or low carb diets with less fat and more protein than the classic ketogenic diet.29 Depending on your source of information, ketogenic food lists may vary and even conflict. Healthy individuals naturally experience mild ketosis during periods of fasting (e.g., sleeping overnight) and very strenuous exercise. The liver produces ketone bodies from fat, which can be used in the absence of glucose. During fasting, or when very little carbohydrate is eaten, the body first pulls stored glucose from the liver and temporarily breaks down muscle to release glucose. You’ll need to stay under 50 grams of carbohydrates per day to enter and stay in ketosis. Carbs from all sources are restricted on the keto diet. The ketones, or ketone bodies, become your body and brain’s main source of energy. When this is achieved, to prevent weight regain one may follow the diet for a few days a week or a few weeks each month, interchanged with other days allowing a higher carbohydrate intake. The total calorie level also does not change despite the amount of net carbs, which is an important factor with weight loss. For a 2000-calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein. Since your body doesn’t have enough carbs to burn for energy, it burns fat instead. Normally, your body uses blood sugar (glucose) as its key energy source. However, the diet can produce side effects including “keto” breath and constipation. High levels lead to dehydration and change the chemical balance of your blood. Some over-the-counter supplements claim to raise your ketone levels. So if you eat foods that aren't recommended or don't exercise, that can affect your outcome. Eating too much of these foods will make it hard to lose weight. Ketosis is a metabolic state in which your body uses fat and ketones rather than glucose (sugar) as its main fuel source. Although research on long-term health effects is needed, the evidence to date suggests that keto diets providing adequate nutrition are unlikely to cause harm.27 As discussed earlier, being in ketosis lowers insulin levels, which can help you access your body fat stores more easily.10 Why do keto diets work so well for losing weight?

Simple Snacks That Won't Spike Your Blood Sugar

• Use healthy oils (like olive and canola oil) for cooking, on salad, and at the table.
• The standard keto diet consists of 70% to 80% fats, 10% to 20% proteins and 5% to 10% carbohydrates.
• Our visual guides, recipes, meal plans, and simple two-week Get Started program are everything you need to succeed on keto.
• Your weight loss and health improvements may be sudden and dramatic or they may be slow but steady.
• You can start ketosis by fasting, too.
• In 1920 it was introduced as an effective treatment for epilepsy in children in whom medication was ineffective.
• We're fully funded by the people, via an optional membership.

They also might have benefits for people with type 2 diabetes, insulin resistance, and metabolic syndrome. Ketosis isn't harmful in an otherwise healthy person and requires no treatment. A healthy low-carb diet shouldn't cause a problem. People who have diabetes can get ketoacidosis, or diabetic ketoacidosis (DKA), when they don't take enough insulin.

• And remember that a “normal” body weight varies depending on the individual.
• Doctors may put children who have epilepsy on a keto diet because it can help prevent seizures.
• Use this shopping list of low carb foods to guide you.
• Medical News Today.
• Because whole food groups are excluded, assistance from a registered dietitian may be beneficial in creating a ketogenic diet that minimizes nutrient deficiencies.
• In this series, we take a look at some popular diets—and review the research behind them.
• You’ll get resources to help you stay on track and meet others who are starting their keto journey.
• If this continues for 3-4 days and stored glucose is fully depleted, blood levels of a hormone called insulin decrease, and the body begins to use fat as its primary fuel.

What is ketoacidosis?

It happens when your blood turns acidic because it has too many ketones due to a lack of insulin. One of the signs of ketosis may include “keto flu,” which includes symptoms such as upset stomach, headache and fatigue. The keto diet has many benefits, but it may come with some side effects. Research has shown that ketosis may have several health benefits. So, go easy on fat if you’re trying to lose weight. How can you get into ketosis quickly and stay there? 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. Doctors generally recommend that you wait until you’re done breastfeeding if you want to start the keto diet. Talk to your doctor about the kidney stone risk if your child is on the keto diet. About 1 in 20 children who have epilepsy and are on the keto diet get kidney stones. During the first week of a keto diet, you might start to feel bad.

• Some research suggests that ketogenic diets might help lower your risk of heart disease.
• You can use our kitchen clean-out list to help you make sure your kitchen is keto-friendly when you start your diet.
• The ketones, or ketone bodies, become your body and brain’s main source of energy.
• It is true that some people following ketogenic diets have experienced adverse effects, including kidney stones and vitamin and mineral deficiencies.28
• A ketogenic diet – or keto diet – is a low carb, high fat diet.
• “Net carbs” and “impact carbs” are familiar phrases in ketogenic diets as well as diabetic diets.
• Available research on the ketogenic diet for weight loss is still limited.

A dietitian may also provide guidance on reintroducing carbohydrates once weight loss is achieved. However, it is possible to modify the diet to emphasize foods low in saturated fat such as olive oil, avocado, nuts, seeds, and fatty fish. An emphasis on foods high in saturated fat also counters recommendations from the Dietary Guidelines for Americans and the American Heart Association and may have adverse effects on blood LDL cholesterol. You might add in some items you’ve been avoiding because you’ve been counting calories or restricting fat. Choose foods you currently enjoy. You can use this shopping list of low carb foods to guide you. You’ll get keto recipes for breakfast, lunch, and dinner for two weeks. Meals should always include a protein source. The amino acids in protein can be converted to glucose, so a ketogenic diet specifies enough protein to preserve lean body mass including muscle, but that will still cause ketosis. The keto diet reduces the number of carbs you eat and teaches your body to burn fat for fuel instead. The keto diet has many possible benefits including potential weight loss, increased energy and treating chronic illness. Then, to complete your meal, choose two low carb vegetables and add a healthy source of fat. One way is to start by picking a protein source, such as meat, fish, seafood, eggs, or tofu. But if you stick to our recommended foods and recipes you can stay keto even without counting. You’ll likely need to stay under 50 grams of net carbs (total carbs minus fiber) per day, ideally below 20 grams. Eat a variety of whole grains (like whole-wheat bread, whole-grain pasta, and brown rice).

• During fasting, or when very little carbohydrate is eaten, the body first pulls stored glucose from the liver and temporarily breaks down muscle to release glucose.
• It can help the body burn more fat, reduce hunger, and reduce blood sugar levels.
• You’ll get keto recipes for breakfast, lunch, and dinner for two weeks.
• When you eat far fewer carbs, your body begins to burn fat for fuel.
• The ketogenic or “keto” diet is a low-carbohydrate, fat-rich eating plan that has been used for centuries to treat specific medical conditions.
• Create a simple plan for the week.A simple plan for keto meals will help keep you on track.

For others, this could mean eating once a day, which is often referred to as OMAD, meaning “one meal a day.” In fact, you don’t necessarily need to be in ketosis to lose weight. However, higher levels don’t appear to be any better than lower levels for weight loss. It becomes acidic and can cause a coma or death. Some doctors think this is due to sugar and carbohydrate withdrawal. But try to get 64 ounces of fluid each day to stay hydrated. Avoid drinks that are sweetened with sugar. Berries are a good choice because they have fewer carbs than other fruits. It usually happens if you’re fasting or following a low-carbohydrate diet. It can help you lose belly fat (visceral fat) while maintaining a lean mass. That’s because your body needs to exhaust its glucose stores first.

• A healthy low-carb diet shouldn't cause a problem.
• All you have to focus on is cooking, eating, and enjoying healthy, delicious food.Get my meal planLearn More
• Here’s our leaflet with basic keto advice.
• You may be able to get into ketosis faster with intermittent fasting.
• Most nuts and some dairy products (cheese and Greek yogurt) are keto-friendly.
• Some blood sugar meters can measure ketones in your blood.

If you have diabetes that isn’t under control, ketosis can become dangerous when ketones build up. But when you cut way back on your calories or carbs, your body will switch to ketosis for energy. Some research suggests that your genetic makeup can affect how well your body responds to a keto diet. Science shows keto and low carb diets are often effective for losing weight.9 On a keto diet, about 60 to 75% of your calories come from fat. What can you drink on a ketogenic diet? Get instant access to healthy low carb and keto meal plans, fast and easy recipes, weight loss advice from medical experts, and so much more.