People who followed the keto diet lost an average of 2 pounds (0.9 kg) more than the group that followed a low fat diet ( 13). One review of 13 studies found that following a very low carb, ketogenic diet was slightly more effective for long-term weight loss than a low fat diet. What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food intake ( 16). In fact, research shows that the ketogenic diet may be as effective for weight loss as a low fat diet ( 13, 14, 15). Certain tests and symptoms can also help determine whether you’ve entered ketosis.Ī ketogenic diet is an effective way to lose weight and lower risk factors for disease ( 1, 2, 3, 4, 5). Modifying your diet and practicing intermittent fasting can help you enter ketosis faster. Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs. There are many different forms of intermittent fasting, but the most common method involves limiting food intake to around 8 hours per day and fasting for the remaining 16 hours ( 11).īlood, urine, and breath tests are available, which can help determine whether you’ve entered ketosis by measuring the amount of ketones produced by your body.Ĭertain symptoms may also indicate that you’ve entered ketosis, including increased thirst, dry mouth, frequent urination, and decreased hunger or appetite ( 12). Practicing intermittent fasting could also help you enter ketosis faster. This is because protein can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis ( 10). It’s also important to moderate your protein consumption. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils ( 6). It occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), which is the main source of energy for the cells.įollowing a ketogenic diet is the most effective way to enter ketosis.

The standard (SKD) version is the most researched and most recommended. There are several versions of the keto diet. The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions.

Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes. However, only the standard and high protein ketogenic diets have been studied extensively. The ratio is often 60% fat, 35% protein, and 5% carbs. High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein.Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.It typically contains 70% fat, 20% protein, and only 10% carbs ( 9). Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet.There are several versions of the ketogenic diet, and what you eat depends on the type.

Keto meal planner printable