A ketogenic, or keto, diet is high in fats and proteins and low in carbohydrates. A strict balance of carbs, fat and protein causes the body to generate more energy from stored fats than from sugar—a process known as ketosis. While on the keto diet a typical day’s food intake would be about 70% fat, 15-25% protein and about 5% carbs.

The amount of carbs allowed is approximately the equivalent of 1 cup cooked brown rice. Some people may need to consume even fewer carbs to reach ketosis. When following a keto diet it can take two to four days to enter the ketosis process, and it may be necessary to do daily blood or urine testing to ensure you remain in ketosis.

Is Keto Healthy?

When following a keto plan that focuses on fresh, unprocessed foods, the keto diet can be very healthy. Weight loss, lowered inflammation, cancer prevention and lower blood sugar levels are some of the potential benefits of the keto diet. Many people are unaware that keto has been used successfully to treat epilepsy in children for many decades.

Unfortunately, some keto plans don’t focus on nutritious foods. Instead, they only stress the fat/protein/carb ratios and allow processed meats, packaged foods with artificial sweeteners and other less than ideal edibles. The answer to “is keto healthy” depends largely on the foods you choose to eat.

Sticking with home-cooked foods made from high-quality ingredients like avocados, wild salmon, organic grass-fed meat and dairy and fresh vegetables will help ensure your body is getting the vitamins and minerals it needs to function properly.

While a keto diet is considered generally safe, it’s not recommended for everyone. Pregnant women and anyone with specific pre-existing conditions such as liver or kidney disease should not do keto. Always consult your doctor before making any dramatic changes to your diet or exercise plan.

There are some drawbacks to the keto diet. Due to the strict requirements, it can be difficult to follow long-term. The process of ketosis can cause flu-like symptoms in some people. These symptoms are normal and generally mild and last less than a week for those who experience them.  It is common to experience constipation because of the lack of dietary fiber in a keto diet.  Also, being on a restricted diet like the keto diet can lead some people into the endless cycle of yo-yo dieting. However, even with these someone minor drawbacks, for keto fans, the pros far outweigh any cons. Rapid weight loss, an increase of energy and overall improvement of wellness make the keto diet a popular eating plan for people with a variety of fitness goals.