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Cheese, avocado, poached eggs... just a few of the ingredients on the menu. But what is the keto diet and what can you actually eat? Let’s tuck in
Summary
1What is the keto diet?
The ketogenic diet includes high amounts of fat, low-to-moderate amounts of protein, very little carbohydrates and no sugar...
2How does keto work?
The keto diet works by changing the way your body uses food. It involves reducing the number of carbs you eat and as a result...
3What foods can I eat on keto?
Cooking from scratch is a good place to start. Foods you can eat if you wish to follow this diet include...
Have you heard of the keto diet? The one where you can eat lots of cheese? Whether you’re keto-curious or are looking to lower your carbs, we’ve got the answers to your most asked questions.
What's the keto diet?
Popular with those looking to lose weight, the ketogenic (or keto for short) diet includes high amounts of fat, low-to-moderate amounts of protein, very little carbohydrates and no sugar. As a rule of thumb, it comprises of 70-75% fat, 20% protein and 5-10% carbs.1
When we say carbs you might think of bread and pasta, but this also includes the likes of hidden sugar and white flour in sauces, cereals and packet mixes. Eating far fewer carbs allows your body to burn fat for fuel, putting your body into a metabolic state called ketosis. In this state, your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy.1
How does the keto diet work?
The keto diet works by changing the way your body uses food. It involves reducing the number of carbs you eat and as a result your body burns fat for fuel instead.
Getting into ketosis typically involves reducing your carb intake to 50g or less. However it varies per person, based on factors like:
- age
- carbohydrate, fat and protein intake
- physical activity
- level metabolism
- sleep health
- stress levels
What are the main keto diet benefits?
Some studies have found that a keto diet may help with weight loss, visceral adiposity (hidden fat) and appetite control.2 However, more long-term research into the diet's benefits are needed.
What foods can I eat on a keto diet?
It might surprise you where sugar is hiding – but cooking from scratch is a great way to begin. Foods you can eat if you wish to follow this diet include:
- fish and seafood, meat and poultry
- non-starchy vegetables like bell peppers, broccoli, courgette and avocados
- berries, nuts and seeds
- eggs and high-fat dairy products
- olive oil and other oils
- high-cocoa, sugar-free chocolate3
If you are thinking of a keto-ish diet, then swaps like sweet potato instead of regular potato, wholegrain pasta instead of white, and cauliflower rice instead of white rice are good places to start.
Can you eat cheese on the keto diet?
Cheese is the perfect keto food as it contains a high fat content, moderate protein and is low carb. Some of the best cheeses to eat on a keto diet are goats’ cheese, blue cheese, cream cheese and parmesan.
However, there are some cheeses that aren’t recommended on keto, like canned or spray cheese, American cheese, mild cheddar, ricotta and cottage cheese. This is because they’re either highly processed or they don’t sit within the high fat, moderate protein, and low carb ratios.
Will keto diet lower cholesterol?
Overall, it’ll depend on exactly what you eat.
But, in some individual cases, the keto diet has reportedly improved cholesterol levels. It was observed in one study that LDL cholesterol levels (known as ‘bad cholesterol') decreased and HDL cholesterol (‘good cholesterol’) levels went up.2 However, evidence is still mixed and results may differ from person to person.
Sometimes, in the initial stages of keto, the diet can lead to a surge in LDL and triglycerides, the ‘bad’ cholesterol. However, this usually levels out after a few months.3
To help keep your cholesterol on track, replace your carbs with plenty of unsaturated (‘healthy’) fats rather than saturated fats. Think nuts, seeds, avocado and oily fish, and keep highly fatty cheeses and processed meat in moderation.4
Does keto diet help with menopause?
No. There is currently no strong evidence to suggest that the keto diet helps with menopause. If you’re looking for suggestions on menopause support – we've got you.
The final say
Cleared up your keto curiosities? Going keto works for some people’s goals, but there’s no healthy ‘quick fix’ to weight loss, and it’s recommended to take a steady and balanced approach.
Always speak to a doctor before going on the keto diet if you have a medical condition. There isn’t much long-term evidence for keto, meaning we don’t know its full impact on our health.
It's also important to remember that carbs aren’t ‘bad’ and are still important for many of the body’s functions. Many nutritious foods – like wholegrains and some fruit – are sources of carbs, so think carefully before you cut these out.5
Even if you aren’t going full keto, it’s good to fuel your body with good fats and nourishing protein while keeping sugar to a minimum.
So, whether you’re looking to stock up on veggie protein sources or some low sugar treats, read on to find out why your body loves protein (and how you can get enough of it).
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
- Masood W, Annamaraju P, Khan Suheb MZ, Uppaluri KR. Ketogenic Diet. StatPearls [Internet]. 2023 Jun 16 [cited 2024 Dec 23]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499830/
- Dowis K, Banga S. The Potential Health Benefits of the Ketogenic Diet: A Narrative Review. Nutrients [Internet]. 2021 May 13 [cited 2024 Dec 23]; 13(5): 1654. Available from: https://pubmed.ncbi.nlm.nih.gov/34068325/
- Diabetes.co.uk. Ketogenic diet benefits [Internet]. Diabetes.co.uk [reviewed 2023 Oct 29; cited 2024 Dec 23]. Available from: https://www.diabetes.co.uk/keto/keto-diet-benefits.html
- NHS. Fat: the facts [Internet]. NHS [reviewed 2023 Apr 14; cited 2024 Dec 23]. Available from: https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition/
- NHS East Lancashire Hospitals. Carbohydrate Counting Booklet [Internet]. NHS East Lancashire Hospitals [2020 Jun; cited 2024 Dec 23]. Available from: https://elht.nhs.uk/application/files/4016/9029/1358/Carb_counting_workbook_june_2020.pdf
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