So you plan to get on a keto diet routine?
This guide will teach you everything you need to know about the keto diet.
(In other words, this guide is the encyclopedia for anyone who wants to get started with a ketogenic lifestyle.)
Signs and symptoms, food to eat and avoid, useful supplements…
Let’s get started…
What is the Keto Diet?
The Keto Diet is similar to Atkins and other low-carb diets because it drastically lowers the carbohydrate content of your meals and increases the amount of fat you eat. When formulated correctly, this will put you into the state of Nutritional Ketosis.
The terms “Nutritional Ketosis” and “Keto Adaption” were first used in 1980 by Stephen D. Phinney, MD, Ph.D, a Professor of Medicine and co-founder of Virta Health, where Dr. Phinney is the Chief Medical Officer.
Virta Health is a clinical program for diabetics that manages and reverses diabetes and metabolic syndrome through the use of dietary intervention, instead of using medications and weight-loss surgery.
That dietary intervention is called Nutritional Ketosis or the Keto Diet.
Keto is not a generic term for a ketogenic diet, even though many within the low-carb community do use the word that way. Keto is also not an abbreviation for ketosis, although people tend to use it that way, too.
The Keto Diet is a very specific ketogenic program that was created by Dr. Phinney and Jeff Volek, Ph.D, RD for use by endurance athletes and those at their health clinic. Details can be found in The Art and Science of Low-Carbohydrate Living.
When followed correctly, the body shifts from a glucose metabolism to one that is very proficient in burning fats for fuel.
The Atkins approaches are sometimes referred to as Keto, which has caused a lot of confusion as to what the Keto Diet actually is. This is because some of the Atkins diets can be ketogenic, and even fall within the guidelines for Nutritional Ketosis, depending on how you formulate your diet.
Dr. Phinney is a recreational cyclist who learned fairly quickly that glucose isn’t the best fuel for endurance sports because if you don’t eat while you’re riding, you’re going to run out of fuel after only an hour or two.
This is why well-balanced, low-fat, weight-loss diets can make you extremely tired and irritable. They are based on a glucose-burning metabolism.
In 1972, Dr. Atkins published his first ketogenic diet book and told people they didn’t need to eat a lot of carbs to feel well and have tons of energy. Ketones, protein, and fatty acids can serve the body as fuel sources instead.
This advice was totally contrary to what the nutritional science was saying at the time, so Dr. Phinney set out to prove Dr. Atkins wrong.
But he couldn’t.
What Dr. Phinney learned by incorporating a ketogenic diet into his cycling routine was that during the first couple of weeks, performance crashes.
You’re pretty exhausted when you start Keto and don’t really feel all that great for a few days, but by the time you’ve invested three weeks into the program, the body starts to recover. Between six and 12 weeks, the body adapts to using ketones and fatty acids for fuel.
At this point, performance returns to normal, or above!
The body is very capable of getting most of its energy from fat. You don’t need to eat a huge amount of carbohydrates to be healthy.
Eating moderate protein, low carbs, and the majority of your calories in dietary fat can greatly improve your health and well-being, which is what the Keto Diet tries to accomplish.
The typical American diet consists of 50 percent carbohydrate. On Keto, you’ll drastically reduce your carbohydrates to much lower than that, which switches your metabolism from burning glucose, to a metabolism that predominantly burns fatty acids and ketones instead.
This is what makes the Keto Diet different from other weight-loss programs. You literally switch metabolic pathways.
When you drastically cut down on carbohydrate, your body turns to its carbohydrate stores called glycogen for fuel. The liver breaks down glycogen into glucose and dumps that glucose into the bloodstream to keep your blood sugar from falling too low. The glucose in the blood circulates and helps to feed the brain, heart, and all your body cells.
When glycogen stores get about half empty, the body has to adapt to the carbohydrate deprivation. It does this by first turning to worn-out lean tissue structures in the body and certain amino acids that can be directly burned as fuel.
The body also has other alternative sources of glucose, other than carbs, such as the non-essential amino acid L-glutamine. In addition, body fat is stored in the form of triglycerides, which contain a glycerol backbone that can also be used in the process of making glucose.
Other sources of glucose include pyruvate and lactate, substances that are produced by the muscles during activity. The body can also convert certain amino acids from healthy muscle tissue into glucose when absolutely necessary.
All of this creation of glucose is referred to as gluconeogenesis.
If carbohydrate restriction continues for longer than a few days, the body stops burning protein and ramps up its production of ketones instead. This is a life-saving adaption by the body. If the body continues to burn muscle and other protein structures, you wouldn’t be able to survive.
Ketones are fat-derived molecules that are left over from using body fat to fuel the process of breaking down liver glycogen. Since they are water soluble, ketones float around in the bloodstream and can move in and out of your body cells easily.
Ketones are dumped into the bloodstream, along with any newly made glucose, because they are a very efficient source of fuel. At adequate ketone levels in the blood, ketones can feed the brain, heart, muscles, and other body organs, when glucose is scarce.
To function optimally, the brain needs about 120 grams of glucose per day. The brain cannot burn fatty acids. It needs glucose. This 120 grams comes to approximately 420 calories, which isn’t a lot.
Up to 80 percent of the brain’s energy requirement can come from ketones instead of glucose.
Although ketones are derived from the fat-burning process, they are very small particles that can easily get past the blood-brain barrier. This is why the body will ramp up its ketone production, to get the brain, heart, and other organs the fuel they need.
This ramped-up ketone production is called ketosis.
As carbohydrate restriction continues, the muscles will go insulin resistant to save the available glucose and most of the ketones circulating in the bloodstream for the brain. Once the muscles go resistant to insulin, they begin to pull in fatty acids from the bloodstream, and will use fatty acids for energy instead of glucose or even ketones.
Ketones are only used by the muscles when exercise reaches a certain intensity. Most of the ketones produced by the liver will be saved to fuel the brain.
This is great for those participating in strength training or endurance sports because it means you won’t get exhausted when you run out of glycogen. You can use your fat stores and any extra ketones to fuel your activities instead of glucose.
The Keto Diet helps you fine-tune your intake of protein, carbs, and fats to reach an optimal state of ketosis. For most people, this optimal state requires you to eat less than 50-net carbs a day.
You discover this state by using a blood ketone monitor that reveals how many ketones are circulating in your bloodstream. According to Dr. Phinney, the optimal range for ketosis is 0.5 mmol/L to 4.0 mmol/L, with 1.0 mmol/L to 3.0 mmol/L being best.
When your ketone level falls within this range, you’re in Nutritional Ketosis.
Your body makes ketones whenever it breaks down fat, so there are always ketones circulating in the bloodstream, whether you’re doing Keto or not, but at levels below 0.5 mmol/L, there are not enough ketones to have any effect on your ability to burn fat.
The focus of the Keto Diet is to enter Nutritional Ketosis through dietary intervention and stay within the optimal range so your body prefers to burn fats over glucose.
Types of Keto Diets
When using the term “keto” in a general sense, a ketogenic diet is characterized as a very low-carb diet, which contains less than 50-net carbs a day. It also contains more fat than a standard well-balanced diet. In fact, dietary fat will make up the majority of your calories.
Over the last few decades, a small handful of diets have come forth that use the benefits of dietary ketosis as the basic structure for their weight-loss plan. Some of these ketogenic diets include:
- Atkins 72
- Atkins 92
- Atkins 2002
- Atkins 20
- Atkins 40
- The Ketogenic Diet by Lyle McDonald
- Protein Power Life Plan, by Dr. Michael Eades
- Nutritional Ketosis by Dr. Phinney and Jeff Volek
Except for Atkins 40, which limits you to 40-net carbs for the entire weight-loss phase, the Atkins diets and Protein Power Life Plan may or may not be ketogenic, depending on how you choose to implement the diet.
Earlier phases of these diet regimes are more likely to be ketogenic than later phases because later phases return more carbs to the diet. However, some people have carbohydrate tolerance levels that are above 50-net carbs, so not all low-carb diets are ketogenic.
How much carbohydrate you can tolerate, and stay within the guidelines for Nutritional Ketosis, depends on how sensitive to insulin you are. Dr. Phinney has seen a small handful of people able to eat up to 70 carbs a day and still maintain Nutritional Ketosis, but these people are very rare.
Some low-carb plans use 60 carbs a day, rather than recommending that you eat less than 50. These diets are classified as low-carb diets, instead of ketogenic, because most people cannot sustain a measurable state of ketosis at such high carb levels.
Those on Atkins who have severe insulin resistance will fall into the category of a ketogenic diet because you won’t be able to eat more than 35 or 40-net carbs per day and still lose weight. Many people doing Atkins can’t go over 50 carbs a day even on maintenance.
What might surprise you is that Atkins is not necessarily Keto because it doesn’t fit into Dr. Phinney’s idea of what a well-formulated Keto Diet looks like.
For example, Atkins doesn’t recommend that you test for blood ketones and you can use Atkins products even on Induction. It also increases your carbohydrates when you reach pre-maintenance. Atkins 40 lets you consume whole grains and potatoes from the very first day, while Keto doesn’t recommend that you ever consume grains.
Most of the time when you hear the name “Keto Diet,” people are talking about Nutritional Ketosis, but there is another Keto Diet that is popular over at the Reddit forums.
That Keto Diet is based on a book written by Lyle McDonald in 1998, The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner. Lyle McDonald is a physiologist with a degree in kineseology and is an expert in the fields of sports nutrition, muscle growth, and fat loss.
Lyle McDonald’s ketogenic diet book wasn’t written as a specific weight-loss diet, but takes an objective look at ketogenic diets in general, attempting to clear up the misconceptions about low carb, calories, and the science behind why low carb works.
The book discusses several different types of ketogenic diets:
- Cyclic Ketogenic Diet
- Targeted Ketogenic Diet
- Standard Ketogenic Diet
The cyclic type of ketogenic diet takes you out of ketosis for a number of days during the week. When out of ketosis, you load up on carbs to refill your glycogen stores before moving back into ketosis again. Because you don’t stay in ketosis, this diet is not considered Keto.
The targeted type of ketogenic diet, may or may not be Keto. It allows you to eat a few carbs before, and sometimes right after, a heavy exercise session to help fuel your activities. Whether this type of diet can co-exist within the Keto framework depends on if you can sustain an optimal state of ketosis during that small carb up.
A standard ketogenic diet is the type of ketogenic program that the Reddit subgroup “Keto” is based on.
Like Atkins, the way the group implements this ketogenic program doesn’t necessarily fit into Dr. Phinney’s recommendations for a well-formulated ketogenic diet.
In general, this Keto Diet advocates that you stick to 20-net carbs for the duration of your weight loss and that you count your calories, to make sure that you are eating at a calorie deficit.
Protein intake for this alternative Keto Diet is set at 0.8 grams per pound of lean body mass, and dietary fat is adjusted to dial in your calories.
In comparison, Nutritional Ketosis sets your protein intake at 10 to 20 percent of your maintenance calories. Once set, the amount of protein you eat never changes, even at maintenance. The amount is enough for muscle maintenance and cellular repair.
Many on Nutritional Ketosis have moved to Intermittent Fasting routines. Dr. Phinney does not recommend Intermittent Fasting or even Mediterranean-style keto diets because they do not provide the keto-adaption that is necessary to maintain Nutritional Ketosis.
Dr. Phinney also doesn’t consider any type of water fasting to be in keeping with his 10 characteristics of a well-formulated ketogenic diet, even occasionally.
This has to do with his personal involvement in fasting studies and the result that fasting has on lean body mass and other body tissues. Plus, fasting tends to send your ketones above 4.0 mmol/L, which he calls Ketone Starvation.
Many Intermittent Fasting programs supply too much protein at a single meal, or they can’t sustain the needed circulating ketone level consistently enough throughout the day for proper adaptation.
It’s very difficult to get the correct amount of protein and maintain Nutritional Ketosis when you’re doing Intermittent Fasting. This doesn’t mean that it’s impossible; it’s just very hard to do.
For this reason, the advice that is often given to beginners to go directly to an Intermittent Fasting regime is not Keto.
You have to be able to maintain Nutritional Ketosis on whatever eating pattern you decide to adopt, so it’s best to wait and let your level of satiety be your guide to meal frequency.
Carbohydrates on Keto begin at 30 carbs and go up as you feel that you’re ready to incorporate a wider selection of foods into your weight-loss diet. Once again, extra carbs are only allowed if you can maintain Nutritional Ketosis within the recommended 0.5 mmol/L to 4.0 mmol/L level of ketones.
Fat is used to set the speed of your weight loss, as well as dial in your maintenance calories once you reach goal weight.
Unlike the Keto Diet at Reddit, you don’t count calories.
Whole foods are emphasized, with a low-carb product only used in rare instances. Regular meals and snacks are allowed, as you are encouraged to eat to satiety, which isn’t fullness.
Satiety is when you’ve eaten just enough to not feel hungry.
Don’t cram the fat. If you are not losing weight eating naturally, you are advised to cut back on fat.
Upping the amount of fat you eat slows down or stops your weight loss. An increase in dietary fat is encouraged at maintenance over upping the amount of carbohydrates you eat because it makes your goal weight easier to maintain. If you’re not losing weight, you are eating too much fat, or you are not active enough.
Health Benefits of Keto Diet
Most people who are overweight, have hypertension, or pre-diabetes are insulin resistant.
This means your body has begun to lose its responsiveness to insulin.
To improve your responsiveness, you must lower your carbohydrate intake. Many people find they must go as low as 20 to 50 carbs per day before insulin resistance begins to correct itself.
According to Dr. Phinney, “The more insulin resistant a person is, the lower they have to go to initially get into a state of Nutritional Ketosis.”
This is why Keto begins at 30 carbs a day. At 30 carbs, you can easily and quickly get into the state of ketosis. Once you are in Nutritional Ketosis, there are a variety of health benefits you can experience:
- lower cravings for carby foods
- intensity of hunger goes down
- reduced basal insulin levels
- increase in energy
- more endurance and strength
- mood swings stabilize
- increased mental alertness
- reduced afternoon slump
- lower inflammation response
- less hunger; easier to eat less
- lose more abdominal fat than on a low-fat diet
- reduction in blood glucose
- improved insulin sensitivity
- improved blood lipid values
- triglycerides drastically fall
- HDL cholesterol dramatically goes up
- small, dangerous LDL particles goes down
- joint aches and pains improve
- lower risk for heart disease
In addition, becoming fat adapted enables you to burn twice the fat as you would if you were on a low-fat diet.
Ramping up your body’s ketone production of beta-hydroxybutyrate, the ketone the brain uses most efficiently, isn’t so much about fuel as it is about reducing the oxidative stress that comes from inflammation.
This is because the presence of ketones in the bloodstream improves your health at the molecular level by lowering inflammation in the body.
Side Effects of Keto Diet
The Keto Diet is not just a weight-loss diet. In fact, Nutritional Ketosis is a very powerful tool that should not be taken lightly. It is often used as a medical treatment for a wide variety of conditions:
- fatty liver
- digestive issues like IBS
- inflammatory bowel syndromes
- asthma attacks
- inflammatory diseases
- neurological diseases
- cardiovascular problems
- metabolic syndrome
- high blood pressure
- edema (fluid retention)
- migraine headaches
However, according to Dr. Phinney, “In people who have medical conditions, it is not always safe.”
This is because of the medications that people with the above conditions and syndromes are usually on.
Keto works so well to manage, improve, or reverse many of these conditions, that if you have any of the above and are on medication, it’s best to incorporate Nutritional Ketosis under strict supervision by a medical professional.
Improvement often comes with a drastic change in the way the body reacts to medications used to treat the above situations, and can cause major side effects associated with those medications.
For example, when blood pressure or blood glucose comes down, the medication you’re on will most likely need to be changed, reduced, or eliminated. If you don’t compensate for diet, you’ll experience the side effects that are exclusive to those medications.
Keto-adaption increases the body’s ability to burn fats for fuel, so for those with serious health conditions, an optimal ketosis diet is more complex than simply reducing carbs. You’ll want to make sure that you are doing Keto in a safe and effective way.
If you don’t have any of the above health situations, the supervision you need will be less, but it’s still a good idea to let your doctor know what you’re doing.
Sometimes, health problems that you didn’t anticipate, such as a malfunctioning gallbladder or elevated cholesterol problem, will surface shortly after starting Keto.
When done correctly, Keto can result in a dramatic drop in insulin levels, blood sugar, hunger, and cravings, allowing you to eat to satiety instead of counting calories, fat grams, or points.
It will also bring a drastic improvement in your mood, well-being, and energy levels, making your life much more enjoyable
On the other hand, many dieters also report:
- sleeping issues
- brain fog
- increased hunger
- digestive discomfort
- problems with dehydratio
These issues are usually only experienced during the first few weeks while the body is adapting to your low-carb diet.
Exhaustion, brain fog, and increased hunger are your body’s way of telling you that you have run out of glucose and need more. If you’re hungry, go ahead and eat, but make sure that you eat from the list of acceptable Keto foods. This will teach your body to burn fat for fuel instead of glucose.
Make sure that you are drinking plenty of pure water to avoid dehydration, and take the extra steps necessary to get plenty of sleep and fresh air during the transition.
Shakiness and increased hunger can also be your blood glucose levels returning to normal too fast. Digestive discomfort tends to correct itself on Keto, but if you’re coming from a low-protein diet, it can take a few days for your body to get used to eating an adequate amount of meat
In general, many of these side effects tend to resolve on their own, but you need to discuss them with your doctor.
How Long Does it Take to Get Into Keto?
Getting into the state of ketosis can happen as quickly as 24 hours when you drastically lower your carbohydrate consumption, and almost always within 3 to 5 days. With few carbs coming in to fuel the body, the liver will turn to its glycogen stores to feed the brain, heart, and other body organs.
While the muscles have their own glycogen supply that can be broken down and turned into glucose for quick energy, this system is separate from the liver. Muscle glycogen cannot be used by the liver to keep your blood glucose level steady. Muscle glycogen is used only by the muscles.
However, as activity or exercise uses up the glycogen stored in muscle, the muscles must pull in more glucose from the blood to replace its glycogen stores.
As blood glucose goes down, the liver converts its glycogen into glucose to keep your blood sugar level steady. Liver glycogen is the glycogen that is associated with ketosis because low liver glycogen stores triggers that condition
When supplies drop too low, the body will begin making ketones to take up the slack. Once your circulating ketone level reaches 0.5 mmol/L, or above, you are in the Nutritional Ketosis zone.
The body uses carbohydrate for fuel first, so it doesn’t take long before supplies run low. While the muscles can store up to 500 grams of carbohydrates, depending on the amount of lean body mass you have, the liver can only store about 100 carbs, at best.
Carbs provide 4 calories per gram, so this equates to only 400 calories worth of energy.
Most people begin to go into the state of ketosis within a day or so, especially if you’re fairly active. However, ketosis might not register on urine testing strips for up to 3 days, or more, because ketone strips reveal how many ketones are being tossed by the kidney.
They do not show you how many ketones are circulating in the bloodstream
Blood ketone meters will not show ketosis for a few days, either. It takes a while before the blood concentration of ketones rises into the Nutritional Ketosis zone.
Food to Eat on Keto Diet
Nutritional Ketosis is sustained by eating to satiety from a very simple list of foods:
- meats, fish, poultry
- full-fat dairy products
- salads and vegetables
- low-glycemic fruits, such as berries
- nuts and seeds
- healthy fats
Nutritional Ketosis is not a high-protein diet. Protein needs are kept to a maximum of 20 percent of the calories you consume at maintenance.
You need enough amino acids for body repairs and to maintain healthy function of your organs, but not so much protein that it raises your insulin level too high.
Vegetable intake is extremely important on Keto.
While your carbohydrate intake is very low, the greater majority of those carbs come from salads and vegetables. Vegetables provide fiber for satiety and vitamins and minerals to keep the body functioning at its best.
Recommendation is to eat 3 to 5 servings of non-starchy vegetables per day.
In addition to getting enough produce, keeping your sodium level up is also important on Keto. The kidneys get extra efficient at removing sodium and potassium from the body, so you need to make sure that you’re getting at least 5 grams of sodium per day.
Five grams of sodium is about 2-1/2 teaspoons of salt. But if you’re eating enough vegetables and salty foods like olives, pickles, salted nuts, and cheese, then you’re already getting roughly 3 grams of sodium
Adding about 2 cups of salty broth per day to your menu will bring you up to that necessary 5 grams.
Healthy fat is where a lot of keto dieters get it wrong.
Keto isn’t just about eating the majority of your calories in fat, even though that’s what a well-formulated Keto Diet does. Keto is about eating the right types of fat. And this includes getting enough Omega-3’s in your diet.
Most of the fat you eat should be monounsaturated fat or healthy saturated fats. Examples of good fats include:
- fatty meats, poultry, and fish
- olive oil
- coconut oil
- safflower oil
- nut oils
- real butter
- full-fat sour cream
- full-fat cream cheese
- heavy whipping cream
To get enough Omega-3 fatty acids, Dr. Phinney recommends you eat fish three times per week or take a fish oil supplement.
Food to Avoid on Keto Diet
Polyunsaturated fats are far too plentiful in the average diet. These Omega-6 polyunsaturated fats, when eaten to excess, will cause inflammation in the body. Soybean oil, vegetable oil blends, and soybean-based mayonnaise are often eaten in generous amounts on a ketogenic diet.
These types of fats will adversely affect your health.
In addition to toning down the amount of Omega-6 fats you eat, you’ll also want to avoid as many low-carb products as possible. These products are often made using wheat protein, modified starches, unhealthy fats, and a lot of chemicals that the body has to neutralize.
They are also easy to overeat.
For those new to a low-carb diet, you’ll also find that grains and starchy vegetables like potatoes, wheat bread, and even brown rice are not included on the above list of acceptable ketogenic foods. If something is not on the above list, do not eat it!
This is because when you keep your carbs ultra low, there isn’t room for higher carb foods. Any food that comes with a high carb count should be limited or avoided. Once you get in your 3 to 5 servings of produce in, there are only a few carbs left for extras.
In addition, grains and starches are broken down into glucose during digestion, which can quickly toss you out of the optimal ketosis range if you’re not very careful. Avoiding the following foods on Keto is the best way to do that:
- sugar-sweetened foods like regular candy, ice cream, and desserts
- all fruits except for berries
- wheat-based products like bread, crackers, pancakes, and cereals
- beans, lentils, and peas
- root vegetables, such as sweet potatoes
- condiments that contain sugar or high-fructose corn syrup
While some ketogenic diets do allow sweet potatoes and starchy winter squashes, which are packed with nutrition, Keto asks you to reserve these types of carbs for pre-maintenance or the maintenance phase.
Once you are completely fat-adapted and keto-adapted, sometimes the body can handle a few of these nutritious higher carb foods. But it’s best to wait until you have thoroughly adapted to your low-carb diet before you attempt to add back potential trigger foods.
FAQs About The Keto Diet
1. How do I get my fat up to 80 percent of my calories?
You don’t. A well-formulated Keto Diet doesn’t focus on macros. Macros change over the course of your weight-loss diet. The 80 percent figure is for maintenance and not for the weight-loss phase. Eat to satiety and not an artificial percentage.
2. How many calories can I eat on Keto?
Same goes for calories. While you need to eat at a calorie deficit to lose weight, eating to satiety is best. However, satiety is not a feeling of fullness. You stop eating once you are no longer hungry.
3. Why do I feel light-headed, achy, and tired on Keto?
If you feel like you might be coming down with the flu, and you’ve been doing Keto for less than a month, then you’re probably not eating enough salt! The Keto flu comes from unbalanced electrolytes. Make sure you’re eating salty foods, all of your vegetables, and drink at least 2 cups of broth per day.
4. I’m not in Nutritional Ketosis. What can I do to get my ketones up?
The number one reason why people can’t get their circulating ketones into the optimal range is because they are eating too much protein. Try taking your protein down to 15 percent of your maintenance calories, instead of 20, and see if that corrects the problem.
5. I have only cheated once or twice all month. Why am I not losing weight?
Keto is formulated to balance your hormones and train your body to burn fat efficiently. When you cheat, you interfere with both fat-adaption and keto-adaption, causing your basal insulin level to rise. Cheating makes it more difficult to drop the weight, especially if you are insulin resistant.
6. Will eating all of that fat make my cholesterol go up?
On Keto, your cholesterol profile will change quite dramatically. However, some people are fat sensitive and do experience higher cholesterol on Keto. This is why you need medical supervision to make sure that Keto is safe for you.
7. How does Keto improve inflammation?
When ketones in the bloodstream reach a certain level of saturation, they trigger and communicate with genes that turn down the inflammation response in the body. The degree of improvement is directly related to the number of ketones in your bloodstream.
8. Can diabetics do Keto safely?
Anyone with health conditions, such as diabetes or high blood pressure, need to be under strict medical supervision while doing Keto. This is more to do with the medication you’re on, than the diet itself. Keto will improve your insulin sensitivity and blood glucose levels, often resulting in the need for less medication.
9. Can I eat carbs again once I reach goal weight?
While some ketogenic programs allow you to return carbs to your diet at maintenance, the Keto Diet is designed to help you reach maximum performance. You don’t want to destroy that by returning to your old eating habits. On Keto, you raise your intake of fat calories to slow down weight loss, so you coast into maintenance. What you eat during the weight-loss phase is basically what you’ll continue to eat at the end of the diet.