The Holy Grail Keto Diet Guide — Everything From the Surprising Benefits to Weird Side Effects
The keto diet has been around for years, but recently its popularity has been on the rise, with people all over the world crediting the diet for their weight-loss transformations. Whether you're just curious about the keto diet or ready to get started and don't want to do all the research on the dos and don'ts, we've got you covered. Think of this as a Keto 101 course. With this guide you'll learn about how your macros should be split up, what you can drink, the side effects, and more. Keep reading to find out everything you need to know about the low-carb, high-fat diet.
I Want More!
Get our Fitness newsletter by tapping the button below.
Instant Subscribe
By signing up, I agree to the Terms & to receive emails from POPSUGAR.
The keto diet has helped numerous people lose weight, but that isn't the only perk of adopting a ketogenic lifestyle. Here are some other benefits of the low-carb, high-fat diet.
While the keto diet is great, you may experience a few of these unpleasant side effects.
Keto breath Keto flu It may increase cholesterol levels Vitamin and mineral deficiencies DehydrationImage Source: POPSUGAR Photography / Paul Kabata
On the keto diet, the macronutrient profile should be close to 70-80 percent fat, 15-20 percent protein, and 5 to 10 percent carbs, according to Catherine Metzgar, PhD, RD, and a clinical team member at Virta Health.
When it comes to the fat on the keto diet you want to make sure that you're eating quality fats. Anna Barnwell, MPH, MSW, a member of the Virta Health team explained in a blog post that a majority of your dietary fat should come from monounsaturated and saturated fats. You should be cautious of polyunsaturated fats like corn, sunflower, and peanut oils since your body cannot tolerate them well in large amounts.
Monounsaturated Fats
Olive oil Avocado oil Canola oil High-oleic safflower oil Macadamia nut oil Lard Bacon Sausage Animal fatsSaturated Fats
Butter Cream Cheese Beef (suet) Lamb Coconut oil Palm oilPolyunsaturated Fats
Omega-3 Omega-6 Flaxseed oil (an alternative for vegetarians and vegans)
A common misconception about the keto diet is that you can consume all the protein you want. Eating too much protein can prevent you from reaching nutritional ketosis. Here are the protein sources you can consume on the keto diet.
Steak Ground beef Ground turkey Chicken Pork Pork sausage Ham Bacon Prosciutto Lox Deli meat Salami Eggs Shrimp Salmon Crab Lobster Tuna Canned tuna
In order to reach nutritional ketosis, you'll need to eat more than just protein and fats. Here are some great veggie options to include in your diet.
Romaine Kale Cauliflower Broccoli Asparagus Green beans Spinach Celery Artichoke Artichoke hearts Cucumbers Radishes Lettuce Asparagus Onions Zucchini Bell peppers Celery Eggplant Jicama Mushrooms
Some fruits are high in sugar, but there's no need to cut out all fruits on the keto diet. You've just got to make sure you're eating the right fruits. Stock up on these fruits during your next grocery store run.
Blackberries Avocados Grapefruits Lemons Limes Raspberries Watermelon Strawberries Blueberries Cantaloupe Peaches Cherries KiwisAlthough these fruits are keto-approved, it's important you track your total carbs to make sure you're in a state of ketosis.
Image Source: POPSUGAR Photography / Emily Faulstich
Unlike most diets, dairy is actually approved on the keto diet. Here are some items to toss in your cart the next time you're shopping.
Hard cheeses (parmesan, swiss, feta, and cheddar) Soft cheeses (brie, mozzarella, Monterey Jack, and blue cheese) Cream cheese Sour cream Full-fat yogurt Cottage cheese Heavy cream Butter Cheese stick Alfredo sauce Mayonnaise Coconut milkImage Source: POPSUGAR Photography / Lexi Lambros
If you're feeling sluggish on the keto diet, grab one of the following snack options.
Almonds Cheese sticks Almonds Walnuts Hard-boiled eggs Brazil nuts Meat sticks Pork rinds Veggies with a dip (spinach, artichoke, baba ganoush)Image Source: POPSUGAR Photography / Lexi Lambros
You won't be able to drink concentrated sugary drinks on the keto diet. Here are sugar-free drink options to get you started.
Water Sparkling water Sugar-free soda Coffee Tea Unsweetened tea Sugar-free sports drinks
If you want to successfully follow the keto diet, experts say to do the following.
