A Beginner's Guide to the Keto Diet

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00:00hi i'm lisa valenti registered dietitian with healthline and today we'll be talking about

00:04the ketogenic diet otherwise known as the keto diet super popular diet but what is it what kind

00:11of foods can you eat is it good for you what are the downsides of trying keto plus we'll give you

00:16some meal ideas and hopefully help you decide if trying the keto diet is right for you

00:30what is the keto diet it's a high fat moderate protein ultra low carbohydrate diet so very

00:37different than the way that most people eat the ketogenic diet is set up so that about 70 percent

00:42of your calories come from fat about 20 percent from protein and no more than 10 percent of your

00:48calories are coming from carbohydrates the idea behind the keto diet is that it puts your body

00:53into ketosis normally our bodies run mostly on carbs we break down the carbohydrates we eat

00:59into smaller molecules into simple sugars called glucose and then we're able to absorb that and use

01:05that as energy when there's no carbohydrates left we can tap into the small amount of carb sources we

01:12have in our muscle but most of our energy stored as fat in the body or if we're not eating any carbs

01:17we can get that energy from fat in our diet so what types of foods can you eat on a ketogenic diet

01:26well pretty much anything as long as it doesn't contain carbs so think about foods like meat red meat pork

01:34chicken bacon and sausage you can eat nuts and seeds you can eat low carb vegetables so think about

01:41spinach asparagus and again some of those moderate carbohydrate containing veggies like onions and

01:47peppers may also have a place in your diet because it's not zero carbs it's just low carbs so some

01:53fruits you may find on a ketogenic diet like berries tend to be lower in carbohydrates than fruits like

01:58mango pineapple and bananas you can also include lots of different oils and fats in your diet so avocado

02:05oil olive oil butter coconut oil those can all be part of your diet so when it comes to the list of foods

02:11you can't eat you may think that feels a little bit longer when you decide to start a keto diet

02:15because some of your favorite foods like pasta rice brownies ice cream so anything that's super starchy

02:22anything that's really sweet might not be allowed on keto diet because of the carb intake or the carb count

02:28on those foods those are some foods you can eat on the keto diet but how might it come together at meal time

02:34now it helps if you know how to cook and you have a little bit of creativity but some breakfast ideas

02:42on a ketogenic diet might be a cheesy omelet so you're having eggs cheese and you add some of those

02:48non-starchy vegetables in maybe asparagus or a little bit of peppers a lot of people doing keto may also

02:54stray from traditional breakfast foods and have some other meats or avocado for breakfast so again instead

03:00of putting avocado on toast you might use avocado as a topper for an omelet or an egg muffin so that

03:06you're keeping that fat high and those carbs low some lunch and dinner ideas for the ketogenic diet

03:11might be putting together things like chicken salad or a shrimp salad making them with the full fat

03:17versions of mayonnaise or greek yogurt serving them with a side of greens dressed with olive oil you can

03:24get creative with different stir fries again using low carbohydrate sauces to put together

03:29meals and instead of serving your meals with rice or over noodles you can make zucchini noodles

03:35or try cauliflower rice so with a little bit of creativity you can still have a diet that has

03:40a lot of different varied fat sources vegetable sources again trying some of those things for

03:46snacks that may be lower in carbs like berries paired with something higher in fat like a full

03:51fat greek yogurt and then again sometimes just grabbing a handful of nuts or something like that

03:56which are higher in fat do have a little bit of carbs but not a lot also the keto diet may seem

04:01really appealing because technically you could eat all the bacon and sausage and cheeseburgers

04:07without buns that you want and still maintain your fat and carb ratios you could do that but then

04:13you'd be getting a lot of processed meat in your diet which isn't linked with great health outcomes so

04:17to truly get the benefits you're going to want to focus on eating things like sardines and salmon and

04:22avocado and nuts and less of the ultra processed foods let's talk benefits of following a ketogenic diet

04:32most people who follow a keto diet will lose weight while you get to eat all those high fat foods

04:38you're probably ending up consuming fewer calories than you were on whatever way of eating you were

04:43before you went keto that's because it's really hard to overeat high fat foods they're very satisfying

04:48very filling and so you tend to have smaller portion sizes and a lot of those easy to grab

04:54snack foods like potato chips pretzels popcorn those won't fit on your diet so weight loss tends

04:59to be at least a short-term benefit for people following a ketogenic diet the keto diet may also

05:04be easier to follow than some more complicated diets once you have an awareness of how many carbs are

05:10in a food you have a good sense of whether or not you can eat it and you don't necessarily need to

05:15be counting calories or tracking any of your intake as long as you stick to choosing those high fat and

05:21lower carbohydrate foods more often low carb diets in general have been popular for a long time so

05:27there's typically something for you to work with there but it does require some cooking skills some

05:31basic nutrition knowledge what's really interesting about the ketogenic diet is beyond weight loss its

05:37effect on certain chronic conditions so the diet actually came into existence in the 1920s as a way to

05:44help kids who have epilepsy stop their seizures so there is some promising research around following

05:50a keto diet and reducing your risk or helping manage symptoms for certain neurological conditions

05:55like alzheimer's ms and parkinson's the research is really preliminary because it wasn't until recently

06:01that more people were trying keto and more researchers were looking into its effects but we do know that

06:06it changes the way that your brain gets fuel and there may be some benefits to following a ketogenic diet

06:12for those neurological conditions that said we really need to do more research to learn more

06:17and when it comes to chronic conditions and a keto diet it's not all good news

06:24a recent study found that eating a keto diet or a very low carb diet may increase your risk of heart

06:30disease and again i think it comes down to which type of foods you are choosing to include on your keto diet

06:35is it olive oil and almonds and salmon or is it bacon and sausage and processed cheese and again

06:42they both can fit but which are you choosing more often plus all of our individual disease risks vary

06:47so someone who has heart disease in their family or is maybe less active might be at higher risk to

06:52begin with so talk to your doctor as you're thinking through if the ketogenic diet is right for you

06:57another downside to following the ketogenic diet is that as some people enter ketosis they experience what's

07:03called the keto flu now that's exactly what it sounds like you're truly experiencing flu-like symptoms

07:09because of your dietary changes that may be headaches nausea fatigue diarrhea constipation you just don't

07:16feel great and now one way to help reduce those risks of keto flu is to make sure you're really dialing in

07:23your water and electrolyte balance as you start ketosis you're cutting out a lot of foods that are rich

07:29in electrolytes like potassium and magnesium and sodium so you may want to consider being mindful

07:35of your intake again making sure you're getting enough of those non-starchy vegetables like celery

07:40has potassium in it but so do bananas and potatoes which you're not really going to be eating so really

07:45being mindful of which foods contain those micronutrients potentially adding an electrolyte

07:50supplement to your water and making sure you're staying hydrated to help reduce those symptoms

07:55anecdotally some people say that just going low carb before they enter ketosis can help them

08:01because they're not going from eating a lot of carbs straight to an ultra low carb diet so you may

08:06want to consider sort of weaning yourself into keto by just focusing on cutting back on carbs and then

08:12deciding to make the leap all the way into a keto diet a ketogenic diet also may not be for everybody

08:20if you're pregnant or nursing it's not recommended to start a ketogenic diet also if you have a history

08:26of eating disorders or disordered eating because the keto diet is very restrictive it is likely not

08:32right for you if you're at higher risk of certain chronic conditions like heart disease you also may

08:37want to talk to your doctor so you have a better sense of what embarking on the keto diet may do to

08:42your health so talk to a doctor or a dietitian who knows you and your health concerns and issues more

08:49closely it also may be helpful for people with diabetes but it's not the only way to manage your

08:54diabetes so if you do have diabetes and you're interested in this but you really love carbs just

08:59know that you don't have to cut them out to manage your diabetes there's lots of different ways to eat

09:04and you can certainly still have carbohydrate containing foods and manage your blood sugar if

09:08you're doing it in a smart way and choosing more of those good for you carbohydrates more complex carbs

09:13that have fiber so those starchy vegetables those fruits and whole grains as with any

09:18diet it's really important when you're especially when you're cutting out food groups to be mindful

09:23of the foods you are choosing you really want to have nutrient-rich options more often when we look

09:29at the research overall if you're just doing keto to help lose weight what the research shows is that

09:34the best diet to lose weight is the one that you can stick to long term so if cutting out all carbs

09:40forever doesn't sound great to you you may want to consider changing the way you eat and focusing just on

09:46adding more fruits and vegetables or adding more fiber to your diet or lean protein in order to

09:50help you meet those weight loss goals without necessarily entering into ketosis i hope you found

09:55this video really helpful if you do decide to try the keto diet we have lots of resources on healthline.com

10:01and again i highly recommend that you read up and learn a lot about nutrition because if you're gonna

10:06do keto the right way you kind of have to become a little bit of a nutritionist yourself let us know what

10:11other questions you have about keto or other diets down below in the comments and don't forget to like

10:16subscribe and hit that bell for more from me and healthline

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