The ketogenic diet is a low-carb meal plan that pushes the body into ketosis—a metabolic state of fat-burning.
Keto not only supports weight loss but also offers impressive benefits for heart health, brain function, mental well-being, and immune support.
Here’s a complete keto guide covering the benefits of following a nutritious Healthy Keto® diet and how to successfully adopt a low-carb lifestyle.
What is the keto diet?
The ketogenic diet is a high-fat, moderate-protein, very low-carbohydrate eating plan that encourages the body to burn fat for fuel instead of relying on carbohydrates.
By significantly reducing carbohydrate intake, this high-fat diet shifts the body into a metabolic state known as ketosis, where fat becomes the primary energy source.
Originally developed in the 1920s, the keto diet was first used as a therapeutic approach to treat epilepsy, particularly in children who didn’t respond well to conventional treatments.
As the body burns fat to generate energy, the liver releases ketones, which have a stabilizing effect on brain activity and help reduce the frequency and severity of seizures in epilepsy patients.
Today, the keto diet has gained popularity not only for its therapeutic origins but also for its potential benefits in areas such as weight loss, blood sugar regulation, and overall metabolic health.
In addition, the ketogenic diet has shown potential to lower the risk of neurological disorders and heart disease, and may serve as an effective dietary strategy to support diabetes management and complement certain cancer treatments.
Watch the video below to learn how to get started with a nutrient-dense Healthy Keto diet.
How the keto diet works
The keto diet works by reducing carbohydrate intake, typically to between 20 and 50 grams of net carbs per day.
Because dietary carbohydrates and sugars are converted into blood glucose and serve as the body’s primary energy sources, restricting carbohydrate intake pushes the body into relying on fat for energy.
This metabolic state of ketosis results in the release of ketones, a group of organic acids generated during the breakdown of fat.
“Ketones are a highly effective and alternative fuel source, especially for brain, heart, and muscle cells,” explains Dr. Berg. “As a result, many individuals following keto report enhanced mental clarity, sustained energy levels, and improved physical performance.”
Compared to other diets that rely on higher carbohydrate intake or calorie counting, the ketogenic diet fundamentally alters the body’s metabolism.
Minimizing carbohydrate intake helps stabilize blood sugar levels, which in turn reduces the release of insulin, a key metabolic hormone responsible for regulating glucose in the bloodstream.
Elevated insulin levels not only promote glucose uptake but also encourage fat storage, which is why high-carb diets are a main culprit of weight gain and fat mass accumulation.
By keeping insulin levels low, the ketogenic diet enables the body to utilize stored body fat for energy. This enhanced fat-burning state supports effective weight loss and can promote significant improvements in body composition.
Key benefits of the keto diet
The ketogenic diet has gained widespread attention due to its ability to support significant metabolic changes linked to improved hormonal balance, stable energy production, enhanced mental clarity, and more efficient fat metabolism.
Here are six key health benefits of the keto diet.
1. Supports metabolic health
One of the most significant benefits of the ketogenic diet is its positive impact on metabolic health.
By drastically reducing carbohydrate intake, the body experiences more stable blood sugar levels and lower insulin secretion, which supports cellular insulin sensitivity and reduces the risk of insulin resistance.
Insulin resistance is a significant metabolic dysfunction marked by the body’s reduced ability to regulate blood sugar effectively, making it a primary contributor to the development of prediabetes and type 2 diabetes.
In fact, a report published by the American Diabetes Association (ADA) has acknowledged the benefits of a low-carbohydrate diet as a viable option for diabetic patients due to its benefits for insulin sensitivity and overall metabolic health.1
2. Supports a healthy body weight
Keto shifts the body’s primary fuel source from carbohydrates to fat, allowing it to efficiently access and burn stored fat for energy. This metabolic change not only supports significant weight loss but also helps maintain a healthy body weight over time.
Although some argue that the weight loss success of keto is purely due to consuming fewer calories, research suggests otherwise.
A study published in The New England Journal of Medicine compared the effects of a Mediterranean diet, a low-carbohydrate diet, and a low-fat diet on weight loss outcomes.2
The findings revealed that the low-carb diet led to greater weight loss, improved blood sugar regulation, and healthier lipid levels. These results underscore the unique metabolic advantages of carbohydrate restriction, supporting keto as a sustainable and effective strategy for weight management.
3. Promotes cardiovascular health
There is a common misconception that saturated fat intake is a major contributor to heart disease, leaving many wary of high-fat diets like keto.
However, recent research has challenged this outdated view, showing that not all saturated fats impact cardiovascular health in the same way.
When followed with a focus on nutritious whole foods, the ketogenic diet may actually promote heart health by supporting cholesterol balance, lowering triglycerides, and reducing inflammation.
This has been confirmed by evidence published in Nutrients stating that the ketogenic diet shows strong cardioprotective potential, summarizing, “Extensive scientific evidence indicates the ketogenic diet is a promising nutritional model in the context of cardiovascular disease prevention and therapy.”3
4. Supports hormonal balance
Maintaining stable blood sugar and insulin levels creates a ripple effect that positively influences overall hormonal balance.
By reducing sharp glucose spikes and minimizing insulin surges, the body is better able to regulate key hormones involved in metabolism, appetite, stress response, and reproductive health.
For example, ketosis has been found to modulate the release of ghrelin and leptin, which are critical for appetite control. This may explain why many keto dieters report reduced hunger and fewer cravings.
In addition, research published in the Journal of Ovarian suggests that hormonal imbalances associated with polycystic ovary syndrome (PCOS) are often driven by insulin resistance, which underscores why a low-carb diet can be particularly beneficial.4
By improving insulin sensitivity, a low-carb dietary approach helps regulate blood sugar levels. This, in turn, can help support hormonal balance, reduce symptoms of PCOS, and support more regular menstrual cycles.
5. Promotes cognitive health
According to a study published in Nutritional Neuroscience, the ketogenic diet may offer neuroprotective and cognition-enhancing effects linked to a lower risk of mood disorders and neurodegenerative conditions, including Alzheimer’s disease.5
It’s believed that ketones are a more efficient and stable fuel source for the brain than glucose. This may support improved brain function, enhance mental clarity, and protect against cognitive decline.
In addition, ketosis has been linked to higher levels of brain-derived neurotrophic factor (BDNF), a protein that plays a key role in supporting brain health. BDNF promotes the growth, maintenance, and survival of neurons and is linked to improved cognitive function, learning, and memory.
By enhancing BDNF production, the ketogenic diet may contribute to better brain health, mental clarity, and a reduced risk of cognitive decline.
6. Supports healthy liver function
Non-alcoholic fatty liver disease (NAFLD) is strongly associated with excessive carbohydrate consumption and insulin resistance and can progress into more severe liver conditions if left unaddressed.
The ketogenic diet promotes a low-insulin, fat-burning state that helps reduce liver fat by stimulating enzymes involved in the breakdown and mobilization of stored fatty acids.
This metabolic shift supports the liver’s ability to clear fat more efficiently, making keto a promising dietary approach for those with compromised liver health or fatty liver disease.
Healthy Keto® vs. conventional keto
While both Healthy Keto and conventional keto follow the core principle of low carbohydrate intake to promote fat-burning and ketosis, there are key differences in their approach to nutrition and overall health.
Conventional keto diets only emphasize macronutrient ratios without necessarily focusing on the quality of those foods. As a result, many keto plans include highly processed meats, unhealthy fats, and minimal vegetables, which may lead to nutritional deficiencies and associated health issues.
Although a conventional keto diet can lead to weight loss in the short term, it can become a restrictive diet that overlooks important micronutrients and long-term wellness.
Healthy Keto, on the other hand, takes a more holistic approach by placing a strong emphasis on nutrient-dense whole foods. This includes high-quality fats, organic full-fat dairy, pasture-raised meats and eggs, wild-caught fish and game meat, and an abundance of organic, non-genetically modified (GMO) non-starchy vegetables.
In essence, Healthy Keto is a more nutritious approach to traditional low-carb diets, designed to harness the benefits of ketosis while ensuring the body receives optimal nutritional support.
By focusing on high-quality, nutrient-rich foods, Healthy Keto provides a more sustainable and health-focused meal plan than conventional keto, making it well-suited for those seeking to support both metabolic health and overall well-being.
What to eat on keto
Most keto diets follow a macronutrient ratio of approximately 75 percent of daily calories from fat, 20 percent from protein, and no more than 5 percent from carbohydrates, including sugars.
Healthy fats form the foundation of Healthy Keto, and it’s recommended to prioritize unprocessed, nutrient-dense sources such as extra virgin olive oil, avocados, coconut oil, nuts, seeds, grass-fed butter, and fatty fish like salmon or mackerel.
These nutritious fats not only support ketosis but also provide important fat-soluble vitamins and anti-inflammatory benefits.
Protein should be obtained from high-quality sources such as pasture-raised meats, poultry, eggs, wild-caught fish, nuts, and seeds.
Carbohydrate intake should be kept low and come primarily from nutrient-dense, non-starchy vegetables such as leafy greens, broccoli, cauliflower, zucchini, and asparagus. These vegetables provide essential fiber, vitamins, and minerals while keeping total carb counts low.
Plain water, sparkling or mineral water, herbal tea, green and black tea, black coffee, lemon water, and bone broth are all low-carb beverages that help maintain hydration and support overall health without disrupting fat-burning.
Because sugars and artificial sweeteners should be avoided, keto-friendly alternatives such as stevia, erythritol, or monk fruit are excellent options to satisfy a sweet tooth while staying in ketosis.
By focusing on minimally processed, nutrient-dense, and keto-approved foods, Healthy Keto offers an effective and sustainable meal plan to support overall health and long-term wellness.
What to avoid on keto
To maintain ketosis, it’s important to avoid sugars and carb-rich foods such as bread, pasta, rice, cereals, baked goods, and starchy vegetables like potatoes, sweet potatoes, and corn. These foods can quickly raise blood glucose and insulin levels and kick you out of ketosis.
Most fruits should also be limited, as they contain natural sugars that can interfere with fat-burning. However, moderate amounts of berries, including blueberries, blackberries, and raspberries, may be included.
In addition, sugary drinks, fruit juices, diet sodas, and alcohol are best avoided, as they can disrupt ketosis and trigger powerful sugar cravings.
Although ready-made keto-friendly products can seem convenient, they often aren’t aligned with Healthy Keto principles.
While products marketed at keto dieters may be low in net carbs, they’re typically made with potentially harmful ingredients, including refined seed oils, artificial sweeteners, synthetic preservatives, and additives.
These ultra-processed food items have little to no nutritional value, can undermine your weight loss progress, increase the risk of nutritional deficiencies, and negatively impact your metabolic balance and gut health.
Common mistakes to watch out for
While the keto diet has helped many people lose weight and improve their metabolic health, there are several common pitfalls that can hinder progress or compromise results.
Here are five common keto mistakes.
1. Excessive fat consumption
Although keto is a high-fat diet, dietary fats contain more than twice the calories per gram compared to protein or carbohydrates, which can easily lead to overeating and stall weight loss.
To maintain a healthy calorie balance, it’s essential to prioritize high-quality fats, such as avocados, olive oil, and fatty fish, rather than simply increasing fat intake without considering the body’s overall caloric needs.
2. Eating too much protein
Another common mistake is confusing the ketogenic diet with other low-carb approaches, such as the Atkins diet.
While both limit carbs, traditional Atkins promotes higher protein consumption without the same emphasis on quality fats.
While adequate protein intake is essential to preserving lean muscle mass, excessive intake can trigger gluconeogenesis, a process in which the body converts excess protein into glucose. This can disrupt ketosis and potentially lead to stalled weight loss or even weight gain.
Although individual protein requirements depend on body composition, activity levels, and health status, it’s generally recommended to incorporate between 3 to 6 ounces (85 to 170 grams) of protein per meal on keto.
3. Cheat days
Cheat days are a common keto mistake. Indulging in high-carb meals can quickly kick you out of ketosis, requiring days or even weeks to get back on track.
This disrupts fat-burning, slows weight loss progress, and can trigger cravings that make it harder to follow keto long-term.
To maintain ketosis and achieve lasting results, it’s crucial to avoid cheat days and focus on consistent, low-carb eating.
4. Following dirty keto
Dirty keto refers to following the macronutrient ratios of the keto diet without focusing on the quality of the food.
While this may help some people lose weight, relying on processed foods, low-quality fats, and artificial ingredients can negatively affect overall well-being. These foods can lead to inflammation, nutrient deficiencies, and long-term health issues.
This highlights the importance of following a nutrient-dense low-carb diet, such as Healthy Keto, to ensure you’re getting the full benefits of the keto diet while supporting your overall health.
5. Hidden carbohydrates and sugars
Overlooking hidden carbs and sugars in processed foods can prevent ketosis and is a common reason for stalled weight loss on keto.
Many seemingly keto-friendly products contain modified starches, added sugars, and other carbohydrates that interfere with ketosis and fat-burning.
It’s vital to always check nutrition labels for hidden carbs such as maltodextrin, polydextrose, tapioca starch, corn fiber, dextrin, and soy protein isolate, all of which are common additives in a wide range of packaged foods.
Tips for getting started
It may seem overwhelming to start a ketogenic diet and dramatically limit carbohydrate intake. However, with the right approach, transitioning to keto can be both manageable and rewarding.
Start by gradually reducing your carb intake over several days to help your body adjust, and begin clearing out foods that aren’t keto-friendly to minimize temptation when cravings hit.
Being prepared and having nutritious meals planned or even prepped can play a crucial role in achieving and maintaining ketosis, especially during the early stages of adapting to keto.
Staying hydrated and replenishing electrolytes, especially potassium and magnesium, is equally important during the keto-adaptation stage. As your body shifts to fat burning, it undergoes metabolic changes that increase fluid and electrolyte loss, which are linked to the keto flu.
Keto-flu is a set of temporary symptoms, including fatigue, headaches, and muscle cramps, that can make the transition into a low-carb diet challenging if not properly managed.
To minimize the risk of keto flu, drink plenty of water and consider adding mineral-rich foods, mineral supplements, or sugar-free electrolyte powders to your routine.
In addition, tracking your macronutrients can help ensure you’re meeting your daily requirements and maintaining proper nutrient intake.
Key takeaways
The keto diet is a powerful nutritional strategy that promotes metabolic shifts leading to sustained weight loss, enhanced metabolic health, improved cognitive function, and stronger immune resilience.
To maximize the benefits of a low-carb lifestyle, it’s crucial to follow a nutrient-dense Healthy Keto diet, which focuses on minimally processed and high-quality foods.
With proper planning, gradual adjustments, and a focus on nutrient-rich foods, transitioning to keto can be smooth and sustainable, laying the foundation for better health and lasting wellness.
FAQ
1. Is the keto diet safe long-term?
Yes, the keto diet is safe for long-term use when based on minimally processed and nutrient-rich whole foods. Many long-term keto dieters report sustained energy, stable weight, and improved overall health and well-being.
2. How quickly can you see results on keto?
How quickly you can see results on keto depends on factors such as your previous dietary habits, metabolic flexibility, and overall health status.
While some individuals may begin to notice increased energy and initial weight loss within a week or two, more significant fat loss and metabolic improvements typically become noticeable within three to four weeks of consistently following a keto diet.
3. Do you need to count calories on keto?
No, counting calories isn’t essential on keto, as restricting carbohydrates naturally shifts the body into a fat-burning state. This metabolic change typically leads to reduced appetite and effortless weight loss without the need to deliberately cut calories.
4. What’s the difference between ketosis and ketoacidosis?
Ketosis is a natural and safe metabolic state where the body burns fat for fuel, which releases ketones to provide the cells with an alternative fuel source to glucose.
In contrast, ketoacidosis is a potentially life-threatening condition, typically affecting people with uncontrolled diabetes, where ketone levels become excessively high and lead to a harmful drop in blood pH levels.
5. Can you do keto if you’re vegetarian or vegan?
Yes, it’s possible to follow a vegetarian or vegan ketogenic diet by focusing on low-carb, plant-based foods rich in healthy fats and protein, such as avocados, nuts, seeds, coconut products, tofu, and tempeh.
6. How do you know if you’re in ketosis?
Sustained weight loss is a common sign of being in ketosis. Other indicators include reduced appetite, increased mental clarity, stable energy levels, and the presence of ketones in the breath, urine, or blood, which can be measured with testing strips or blood ketone meters.
7. Will keto affect my energy levels or mood?
Yes, keto can affect your energy and mood, and many people experience more stable energy and improved mental wellness, as ketones provide a steady fuel source for the brain.
However, it isn’t uncommon to feel tired or irritable during the early stages of keto as your body adjusts. These temporary symptoms, known as the keto flu, usually pass within a few days.
8. What happens if you eat too many carbs on keto?
Eating too many carbs on keto will trigger the release of insulin, a key metabolic hormone that regulates blood sugar balance and inhibits fat burning. This will essentially stop ketosis and the associated health benefits of this metabolic state.
9. What’s the difference between keto and Healthy Keto?
Traditional keto focuses mainly on cutting carbs to achieve ketosis, often overlooking food quality.
Healthy Keto emphasizes nutrient-dense whole foods, such as organic non-starchy vegetables, grass-fed and pasture-raised meats and eggs, wild-caught fish, and organic full-fat dairy, to support both ketosis and overall health.
10. Is the keto diet healthy?
The keto diet can be healthy when done properly, focusing on minimally processed, nutrient-dense whole foods and healthy fats.
In contrast, a dirty keto diet, which relies on processed foods and lacks essential nutrients, may lead to deficiencies and potential health issues.
Sources
- https://diabetesjournals.org/care/article/42/5/731/40480/Nutrition-Therapy-for-Adults-With-Diabetes-or ↩︎
- https://www.nejm.org/doi/full/10.1056/NEJMoa0708681 ↩︎
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10421332/ ↩︎
- https://ovarianresearch.biomedcentral.com/articles/10.1186/s13048-022-01091-0 ↩︎
- https://pubmed.ncbi.nlm.nih.gov/36354157/ ↩︎
