The ketogenic (“keto”) diet has quickly become one of the most popular weight loss approaches—and for good reason. Beyond shedding pounds, research links keto to reduced inflammation, improved brain health, balanced hormones, more energy, appetite control, and lower insulin levels.
A keto diet is very low in carbohydrates, moderate in protein, and high in healthy fats. By restricting carbs to around 5–30 grams per day, the body shifts into ketosis—burning fat for fuel instead of glucose. Unlike many high-protein weight-loss diets, keto emphasizes fat as the main energy source: about 70–80% of daily intake, with only 15–20% protein and 5–10% carbs.
Healthy keto staples include:
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Fats: coconut oil, avocado, olives, nuts, grass-fed butter, ghee, omega-3–rich fish
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Proteins: organic eggs, grass-fed meats
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Vegetables: leafy greens and cruciferous veggies (great for liver detox)
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Low-glycemic fruits: berries in moderation
Success on keto requires staying hydrated, watching protein intake, and avoiding hidden carbs. With proper planning, keto can be an effective and sustainable way to lose weight while boosting overall health.