What Can I Eat on a Keto Diet?

A standard keto diet is a low-carb, moderate protein, high-fat

A standardketo dietis a low-carb, moderate protein, high-fatdietthat typically contains 70% fat, 20% protein, and 10% carbs.

One of the goals of following a ketodietis to enter ketosis, a metabolic state where your body is using stored fat for energy instead of carbs. The body breaks down stored fat into molecules called ketone bodies, which are used as energy in the absence of circulating bloodsugarfrom food.

While reducing carb intake so strictly can be challenging, the list of food items that fit the criteria of a keto diet is quite long. Here are the food categories and foods to eat anytime by Dr. Josh Axe.

A keto diet is different from regular, balanced eating recommendations. Many nutritious foods are sources of carbohydrates, including fruits, vegetables, whole grains, milk, and yogurt.

On a keto diet, however, carbs from all sources are severely restricted to below 50 grams a day. People on the keto diet often eliminate bread, grains, or cereals from their diet and limit even most fruits and vegetables because of their carb content.

For most people, the keto diet requires making significant changes to how they usually eat. The diet requires avoiding all carb-rich foods, including:

Any type ofsugar: That includes white, brown, cane, raw, syrups, honey, agave, and anything containing fructose, glucose, maltose, dextrose, or lactose.

Any and all gains: That includes wheat, oats, rice, and all products containingcorn, including popcorn, polenta, and cornmeal.

Most processed foods: That includes foods in the bag or box, canned food, crackers, chips, pretzels, candy, cookies, cakes, pies, ice cream, pancakes, waffles, oatmeal, cereal, granola bars, meal replacements, canned soups, and anything containingartificial sweeteners.

Sweetened and caloricbeverages: Soda, beer, wine, liquor, sweetened teas or sugary coffee drinks, fruit juices, milk, and dairy replacement beverages, likesoyand Lactaid, are high in sugar and will disrupt your efforts to stay in ketosis.

Cow's milk and low-fat dairy: When you are on a strictketogenic diet, you need to avoid cow's milk and low-fat dairy products.

Since a keto diet requires eliminating foods that contain important nutrients, it isn’t recommended for people who have:

• Pancreatic disease
• Liverconditions
• Thyroid problems
• Eating disordersor a history of eating disorders
• Gallbladder diseaseor those who have had their gallbladders removed
• 心diseases

Short-term health risksof a keto diet include:

• “Ketoflu” which causesflu-like symptomssuch asupset stomach,dizziness,headache, andfatigue
• Trouble sleeping
• Constipationdue to lowfiberintake

Long-term health risksof a keto diet include:

• Kidney stones
• Liver disease
• 心damage
• Deficiency ofvitaminsand矿物质includingvitamin A, C, K, and folate

Although the keto diet is touted to have certain health benefits, includingweight loss, it’s best to proceed with caution. Eating a balanced diet of healthy foods from a variety of food groups, along with daily physical activity, may be more beneficial.

So before starting a trendy diet of any kind, consider talking to a registered dietitian for health advice.