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The ketogenic diet is a low-carbohydrate diet helpful for people trying to lose weight or improve their metabolic health. It can help you burn stored fat, improve your blood sugar levels, and get your appetite under control. Keto may even offer some brain health benefits, too. Missing carbs on keto? Get our top keto recipes for carb lovers. Click here to get it! Whether you’re new to keto or ready to get started, this guide offers everything you need to know about what to eat, what to avoid, and what to expect on the keto diet. The keto diet is a low-carb, high-fat, and moderate-protein eating plan. It works by allowing your body to shift into a metabolic state called ketosis. While in ketosis, you begin to use glycogen before breaking down fat into molecules called ketones. Simply put, ketosis burns fat as its primary source of energy over carbs. The result is often weight loss, blood sugar balance, and better control over chronic conditions.

For many people, this works out to about 25-50 grams of carbs per day. Carbs like bread, pasta, potatoes, sugary sodas, and even fruit break down into sugars and have a large impact on your blood sugar levels. Although protein and fat can also affect your blood sugar levels, they have much less impact than your carbohydrate intake. There are several different types of ketogenic diets that offer different benefits. Standard: This is the classic keto diet, in which you follow the same macro pattern daily and track your food intake. Clean: On clean keto, you stick to low-carb, high-fat macro patterns but choose high-quality, organic foods and avoid highly processed foods common in American diets. Dirty: Dirty keto is solely based on hitting your macro goals, regardless of food quality. A dirty keto diet may include things like fast food, diet soda, and artificial sweeteners. Lazy: Lazy keto means you’re not tracking your food intake.

This may be a good fit if you dislike measuring portions, but it’s easy to eat too many carbs or calories on lazy keto. High-protein: High-protein keto allows for 30-35% or more calories from protein and less from fat. This may be a good option if you’re trying to lose weight. Cyclical: On cyclical keto, you cycle between high-carb and strict keto. This may be useful for people in training or who adjust their macros around hormonal shifts. Targeted: Targeted keto is similar to cyclical keto, but the carbs are timed before workouts. These carbs are burned up during your workout, so it’s easier to stay in ketosis. There can be some overlap between these types, too. You may choose to follow a clean, lazy, cyclical keto diet, for example. That just means you choose minimally processed foods, don’t track your macros, and eat more carbs on certain days. It depends on your needs and goals. Keto is known for its weight management benefits, but that’s just the start.

The diet can be profoundly anti-inflammatory, and this anti-inflammatory effect is thought to be a major reason for its many benefits. Whatever your goal, you should start seeing results within a few weeks. Many people try keto because they want to lose weight or are struggling with obesity, so let’s start there. Keto helps with weight loss by helping the body shift into ketosis, where it burns fat for energy over carbs. This reduces your insulin levels and increases your breakdown of fats. The low-carb, high-Supraketo Fat Burner diet approach is also good for satiety. fat to energy conversion and protein are very filling, and many report that their appetite is more controlled by keto than when they are eating high-carb foods. That can lead to lower calorie intake and more sustained weight loss. Weight loss on keto doesn’t mean muscle loss, either. Ketosis helps preserve your metabolic rate, so you’re still burning the same amount of calories while your weight decreases. How much weight you might lose on keto depends on your calorie deficits and other habits.

Intermittent fasting can help make your weight loss more sustainable and help you stay in ketosis. Strength training can help you build muscle, which burns more calories at rest. The keto diet may help stabilize your blood sugar and improve insulin resistance. That’s why the diet is popular with people struggling with type 2 diabetes and conditions like polycystic ovary syndrome (PCOS) related to blood sugar control. Following a keto diet drastically reduces your carb intake, which limits glucose spikes. 5) With fewer carbs, your body relies on fat for energy, lowering insulin demands. That can improve your insulin sensitivity and help manage blood sugar levels. Low-carb diets have long been used effectively to help treat drug-resistant epilepsy in children. 6) Although research is still ongoing, the effects of a ketogenic diet can be very helpful for other aspects of brain function, too. Researchers have found that following a keto diet may be helpful for depression, schizophrenia, bipolar disorder, and cognitive decline.