The ketogenic diet is becoming an increasingly popular way for individuals to lose weight (1).

It is a high fat, moderate protein, low carb diet.

The latter aspect is the one that matters the most, as carbs are severely restricted, no matter the source.

You can either keep your carbohydrates below 50 grams per day or make it 10% or less of your overall calories.

Carbohydrates are the main source of energy for the body and its overall functions.

Because you are essentially depleting that energy source, the body has to turn to something else-ketones.

Ketones are produced by the liver from stored fat. They provide energy for the brain, kidneys, heart, and other muscles.

Since the main source of energy (carbohydrates) is no longer being properly provided, but an alternative source of energy (ketones) is, the body is going through a partial fast.

Fat is being burned, while the lean muscle is being maintained.

However, since you are consuming only a moderate amount of protein on the keto diet, as eating too much can interfere with ketosis, it is difficult to gain muscle mass.

Every person is different, and you must keep that in mind while on the diet.

Individual metabolic rates and body mass index determine how quickly ketones are produced in the body.

Also, keep in mind that it takes a few days to reach a state of ketosis so being patient is important!

Once you do reach that state of ketosis, your cells will continue to utilize ketones for energy until you start consuming a larger amount of carbohydrates again.

The ketogenic diet has been used for about 100 years to treat epilepsy, and it first became popular for weight loss by Dr. Atkins in the 1970s (2).

Despite the longevity of this diet, it should be used on a short-term basis (3).

It is generally very difficult to follow long-term anyways, as the diet is so restrictive compared to the normal American diet that consists of over half of daily calories consumed coming from carbohydrates.

What foods can you eat on a keto diet?

Now that you have a better idea of how ketosis works, what should you be eating to be successful?

Both what you eat (and don’t!) is very important with making sure that you can reach your health goals.

Below is a list of a variety of foods that are safe to put in your grocery cart!

Given that eating too many carbohydrates or too much protein can take your body out of ketosis, you need to set yourself up for success.

The following foods should either not be included in your diet or should be minimized.

Keep in mind that the minimization of a food can only be included if it falls under your macronutrient goals.

The following foods should be generally avoided:

Both transitioning on and off a keto diet can be challenging for some.

No matter what changes you are making, the body needs time to healthily adjust.

Here are a few ways you can make your life easier when taking on the new challenge.