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The ketogenic diet, or keto for short, is a high-fat, moderate-protein, low-carbohydrate diet that has gained a lot of attention as a weight loss method in recent years. But does it really work? If you're thinking about trying the keto diet, here's a look at what to expect if you're a beginner.

The keto diet may sound trendy, but it has been around for a while. It first surfaced in the 1920s. Originally, doctors recommended it to help with conditions like epilepsy and diabetes. But today, some people use the keto diet to lose weight.

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In the keto diet, the goal is to swap out the glucose calories with fat. In a typical keto diet, your nutrition centers on fatty foods. They'll make up anywhere from 60% to 80% of your daily calories. Proteins make up 15% to 20%. Carbs are restricted to no more than 50 grams. This makes it quite a restrictive diet.

Studies show that those who follow the low-carb keto diet are more likely to lose weight within the first 3 to 6 months than they would if they followed a more balanced diet. But because the keto diet calls for drastic changes in your daily diet, it's best to ask your doctor or a nutritionist if it's right for you before you get started.

The standard and high-protein diets have been researched and studied the most. They're also the most common. The cyclical and targeted keto diets are recent additions and are mostly used by athletes or bodybuilders

The keto diet has been highly effective for certain conditions, especially type 2 diabetes. One study looked at the before-and-after keto diet results for 349 adults with type 2 diabetes over a period of 1 year. It reversed diabetes in about 60% of the participants. The keto diet also helped many of those in the study to lower their dependence on prescription insulin drugs.

Talk to your doctor or a nutritionist about what will work best for you. This is especially important if you have other dietary restrictions, such as being a vegan, vegetarian, or having certain food allergies. Experts can help you find alternatives or substitutes and come up with a meal plan that best suits your needs.

In terms of acceptable drinks on the keto diet, you can opt for unsweetened coffee or tea. Cut down on how much alcohol you drink. If you drink alcohol, choose low-carb liquors like tequila or vodka and use soda water as a mixer.

While research shows that the keto diet helps some people lose weight or manage health conditions, the restrictive diet isn't a good idea for everyone. It may be harmful if you follow the diet incorrectly or without proper supervision.

The low-carb part of the diet may have long-term consequences for some people. For many, cutting out carbs so suddenly and drastically can lead to what many popularly call the "keto flu." You may get flu-like symptoms as your body navigates switching from burning glucose to fat for energy.

Usually the symptoms of keto flu kick in a day or two after you cut carbs from your daily diet. They may last up to a week or less, but in severe cases, they could last up to a month. If the symptoms are severe or persist, see your doctor or stop the diet.

Another pitfall that experts warn about is that there are too many types of keto diet and it's easy to do it incorrectly. You may end up eating too many saturated fats instead of healthy fats that can put you at risk for high levels of bad cholesterol and heart disease. You may also not reach ketosis if you don't follow the diet properly.

The keto diet can also affect your gut health. That's because the diet mostly requires you to cut out nutrient-dense and fiber-rich foods like legumes, whole grains, starchy vegetables, and fruits. The studies on keto's effects on gut health are conflicting. There needs to be more research done on this topic.

If you're planning to give the keto diet a try for the first time, ask your doctor, nutritionist, or dietitian if it's right for you. They'll help you come up with a tailored meal plan that may work best for you.

Kick off the plan with with the staple weekend comfort food, omelet bites. They do require a bit more time, but will save plenty later. Tackle the crossword and pour yourself a cup of coffee. For dinner, prime rib awaits.

The information provided on this website is not intended as medical or healthcare information or advice. Please consult your healthcare professional(s) regarding all matters related to your diet and health, including any possible impact when starting any diet or continuing with a restricted diet on a long-term basis.

Kathy Warwick is a registered dietitian and certified diabetes care and education specialist with more than 35 years of experience in a wide variety of healthcare settings. She is the owner of Professional Nutrition Consultants, LLC, providing inpatient and outpatient diabetes services, long-term care consulting, medical legal consultation, and wellness services.

In order to reach and remain in a state of ketosis, carbs must be restricted. While certain people might only achieve ketosis by eating 20 grams of carbs per day, others may be successful with a higher carb intake.

If you want to add some extra flavor to your water, try experimenting with different keto-friendly flavor combinations. For example, tossing some fresh mint and a lemon peel into your water bottle can make hydration a breeze.

The ketogenic diet revolves around high fat, low carb food choices and limits highly processed foods and trans fats. Keto-friendly beverage options should be sugar-free when possible. Consider water, sparkling water, or unsweetened green tea and coffee.

Although many ketogenic meals are based around animal products, there are vegetarian options. However, following a keto vegetarian diet will be more challenging, as the choice of foods will be less varied.

A ketogenic meal plan, like any nutritious diet, should include whole foods and many fiber-rich, low carb vegetables. Choose healthy fats like sesame oil, avocado oil, olive oil, and butter to increase the fat content of dishes.

Not for everyone: The keto diet is not recommended for everyone. This may include people with kidney failure or liver disease, as well as type 1 diabetes as it can lead to diabetes-related ketoacidosis. Make sure to consult your healthcare team before beginning the keto diet.

Restrictive: The diet is very restrictive and needs careful planning, which makes it hard to sustain. The lack of diversity can lead not only to nutritional deficiencies but also boredom. It can affect social events, as eating out becomes more difficult.

Because the keto diet may not be advisable for those with high cholesterol or who are living with heart or liver disease, be sure to consult a registered dietitian, physician, or other qualified healthcare professional before starting the keto diet to ensure it is safe for you.

Amy Richter is a registered dietitian who specializes in skin conditions and gut health. She owns The Acne Dietitian, a blog and private practice dedicated to helping people with acne achieve clear skin using diet and lifestyle changes.

However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.

Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils (6).

Practicing intermittent fasting could also help you enter ketosis faster. There are many different forms of intermittent fasting, but the most common method involves limiting food intake to around 8 hours per day and fasting for the remaining 16 hours (11).

One review of 13 studies found that following a very low carb, ketogenic diet was slightly more effective for long-term weight loss than a low fat diet. People who followed the keto diet lost an average of 2 pounds (0.9 kg) more than the group that followed a low fat diet (13).

A small study in women with type 2 diabetes also found that following a ketogenic diet for 90 days significantly reduced levels of hemoglobin A1C, which is a measure of long-term blood sugar management (26).

Another study in 349 people with type 2 diabetes found that those who followed a ketogenic diet lost an average of 26.2 pounds (11.9 kg) over a 2-year period. This is an important benefit when considering the link between weight and type 2 diabetes (24, 27).

A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements may help. Talk to your doctor about your nutritional needs.

A type of medication called sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes can increase the risk for diabetic ketoacidosis, a dangerous condition that increases blood acidity. Anyone taking this medication should avoid the keto diet (40, 41).

You may not be in full ketosis or be utilizing fats and ketones efficiently. To counter this, lower your carb intake and revisit the points above. A supplement like MCT oil or ketones may also help (42, 43).

While following the ketogenic diet, you reduce your carbohydrate intake and replace it with healthy fats. This can help your body to use fat for energy, encouraging weight loss and possibly reducing the chance of developing certain health issues.

In the world of weight-loss diets, low-carbohydrate, high-protein eating plans often grab attention. The Paleo, South Beach, and Atkins diets all fit into that category. They are sometimes referred to as ketogenic or "keto" diets.

But a true ketogenic diet is different. Unlike other low-carb diets, which focus on protein, a keto plan centers on fat, which supplies as much as 90% of daily calories. And it's not the type of diet to try as an experiment.

"The keto diet is primarily used to help reduce the frequency of epileptic seizures in children. While it also has been tried for weight loss, only short-term results have been studied, and the results have been mixed. We don't know if it works in the long term, nor whether it's safe," warns registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital. 2351a5e196