The ketogenic diet, or keto diet for short, is a low-carb, high-fat diet that promotes weight loss by forcing your body to enter a metabolic state called ketosis. In ketosis, your body burns fat for fuel instead of carbohydrates. To learn more about the basics of the keto diet and how it works, you can visit Healthline’s guide.

To get started on the keto diet, follow these steps:

1. Calculate your macronutrient needs: Determine the amount of carbohydrates, protein, and fat you should consume daily based on your goals and current body composition.

2. Stock up on keto-friendly foods: Choose foods that are low in carbs but high in healthy fats, such as avocados, olive oil, and fatty fish.

3. Plan your meals: Create a meal plan that consists of keto-friendly recipes and make sure to include a variety of nutrient-rich foods.

4. Track your macros: Use a food tracking app or a journal to monitor your daily intake of carbohydrates, protein, and fat.

5. Stay hydrated: Drink plenty of water to support your body’s functions and help with potential side effects of the diet.

For more detailed guidance on getting started, you can visit Diet Doctor’s comprehensive guide.

On the keto diet, you can eat a variety of foods, including:

– Meat and poultry

– Fish and seafood

– Eggs

– Dairy products (preferably high-fat options)

– Low-carb vegetables (such as leafy greens, cauliflower, and zucchini)

– Healthy fats (like avocado, olive oil, and nuts)

– Berries (in moderation)

However, you should avoid or limit your intake of starchy and sugary foods, grains, and most fruits. You can find more information about keto-friendly foods on Healthline’s website.

Yes, you can have snacks while on the keto diet. However, it’s important to choose snacks that are low in carbs and high in healthy fats. Some keto-friendly snack options include:

– Nuts and seeds

– Cheese

– Olives

– Hard-boiled eggs

– Keto-friendly protein bars or shakes

Remember to read the labels and check the nutritional information to ensure that the snacks fit within your daily carb limit. For more snack ideas, you can visit Healthline’s list.

Like any diet, the keto diet may have some side effects. Common side effects during the initial stages of adapting to ketosis, also known as the “keto flu,” can include fatigue, dizziness, irritability, and sugar cravings. These side effects are usually temporary and can be managed by drinking plenty of water, consuming enough electrolytes, and getting adequate rest.

However, it’s important to note that the keto diet may not be suitable for everyone, and some individuals may experience other side effects or may need to modify the diet to suit their unique health conditions. If you have specific concerns, it’s recommended to consult with a healthcare professional or a registered dietitian.

Alcohol can be consumed in moderation while on the keto diet. However, it’s important to choose drinks that are low in carbs and avoid sugary mixers. Some keto-friendly alcoholic options include dry wines, light beers, and spirits like vodka, whiskey, or tequila. Keep in mind that alcohol can affect ketosis and may temporarily pause fat burning until the alcohol is metabolized. It’s essential to moderate alcohol consumption and account for the additional calories it provides. For more information about alcohol on the keto diet, you can visit Healthline’s article.