The ketogenic, or "keto," diet has become widely popular in recent years, as celebrities like LeBron James and the Kardashian sisters have touted it as a surefire way to drop pounds fast.
In fact, a 2019 survey of registered dietitian nutritionists ranked the keto diet as the most popular diet in the US. Here's how you can follow the keto diet and critical information to know about its health benefits and risks.
The keto diet is a low-carb, high-fat eating plan. "[It is] low enough in carbohydrates that it would induce ketosis," says David Levitsky, PhD, a professor in the division of nutritional sciences at the Cornell University College of Human Ecology.
Ketosis is a physiological state in which your body burns fat rather than carbohydrates for fuel, which can help some people lose weight.
According to Levitsky, if you're eating keto, you should minimize your intake of carbohydrate-rich foods, such as:
You should also aim to maximize your intake of fatty foods, such as:
Here is an example seven-day Keto meal plan you can follow. However, you should consult with a registered dietitian to determine the right serving size and nutritional breakdowns for your own unique health needs.
Avocados are a good source of healthy fats. Photo by Cathy Scola/Getty Images
Breakfast: Baked avocado with egg and a sprinkle of salt and pepper to taste
Lunch: Chicken salad with onion, feta cheese, olives, and a small amount of oil-based dressing
Dinner: Beef stew with carrots, shallots, bell peppers, and your choice of herbs and aromatics like thyme and garlic
Roasted chicken is high in protein. Douglas Sacha/Getty images
Breakfast: Whole milk greek yogurt with almonds
Lunch: Roasted chicken breast topped with mozzarella cheese
Dinner: Fish tacos with lettuce wraps instead of tortillas top them with guacamole, pickled red cabbage, radishes, and a squeeze of fresh lime
You can add tuna salad over lettuce. DebbiSmirnoff/Getty Images
Breakfast: Crustless broccoli quiche
Lunch: Tuna salad with avocado, capers, and a small amount of mayo
Dinner: Cauliflower crusted white pizza with cheese (no sauce) and your choice of healthy low-carb toppings like basil, mushrooms, olives, jalapenos, pepperoni, or chicken
Top your omelette with sriracha for added spice. abbesses/Getty Images
Breakfast: Southwest breakfast omelet with cheddar jack cheese, scallions, and bacon
Lunch: Hummus with carrots, bell peppers, and celery wrapped in freshly sliced turkey
Dinner: Riceless (or cauliflower rice) stir fry loaded with chunks of chicken, snap peas, mushrooms, and bamboo shoots with a sprinkle of peanuts
Salmon is a great source of omega-3 fatty acids. gbh007/Getty Images
Breakfast: Onion and green pepper hash with chicken sausages
Lunch: Deviled eggs with a small side salad
Dinner: Roasted salmon with a side of spicy Brussels sprouts
Stuffed peppers are easy and delicious. BDMcIntosh/Getty Images
Breakfast: Cottage cheese with cup of raspberries
Lunch: Grilled shrimp lettuce wraps topped with a spicy chipotle aioli and side of unsweetened coleslaw
Dinner: Stuffed peppers with seasoned ground turkey and melted cheese on top
Buttered chicken is high in protein. Cavan Images/Getty Images
Breakfast: Breakfast bowl with fried eggs, avocado, chopped green peppers and cauliflower rice
Lunch: Salmon pesto zucchini noodle salad
Dinner: Crockpot butter chicken with plenty of roasted vegetables and no rice
Eating keto may improve your health in a few ways, according to research:
It can help you lose weight. A 2020 meta-analysis found that overweight or obese people lost more weight on the keto diet than they did on low-fat diets, especially those with type 2 diabetes.
Levitsky says that weight loss can help lower blood sugar and blood pressure levels, which is quite beneficial for people with diabetes or high blood pressure, as well as those who may be at risk for these conditions. However, people with type 1 diabetes should not try the keto diet, as it may cause serious side effects.
It can prevent epileptic seizures. The keto diet was originally invented as a possible treatment for epilepsy in the 1920s. Some research in mice has found that it can reduce brain inflammation, though the exact mechanisms for how it can treat seizures in humans are unclear.
A small 2018 study found that 87% of adults with "drug-resistant epilepsy" reported that their quality of life had improved after three months on a keto diet. About 76% had less severe seizures, and more than 50% had fewer seizures overall.
Although eating keto does not have any known "long-term deleterious effects," says Levitsky, it is not without risk. Some risks of the keto diet include:
Therefore, it's best to adhere to the keto diet for a short period of time, Levitsky says. The recommended minimum is two to three weeks the typical length of time it takes to reach a state of ketosis and the recommended maximum is six to 12 months.
Some people should avoid the keto diet entirely. This includes those with existing conditions affecting the following organs or body parts:
The keto diet is a relatively safe and effective way to lose weight in the short term. However, once you incorporate carbs back into your diet, the pounds will likely creep back on, Levitsky says. To lose weight, you should talk to your doctor or a registered dietitian who can help create an individualized plan for your goals.
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An easy 7-day keto meal plan to boost your protein intake and cut carbs - Insider - INSIDER
