Keto Diet Overview and Guidelines
Get a comprehensive overview of the keto diet, including how it works, key guidelines, foods to eat and avoid, and potential health benefits. Learn how to start and sustain a ketogenic lifestyle.
Written by Dr. M L Ezhilarasan
Reviewed by Dr. D Bhanu Prakash MBBS, AFIH, Advanced certificate in critical care medicine, Fellowship in critical care medicine
Last updated on 13th Aug, 2025
Keto Diet Overview and Guidelines
If you've heard about the keto diet and are curious to know more, you're in the right place! This guide will help you understand what the keto diet is, how it works, its benefits, potential risks, and practical tips to follow it safely.
What Is the Keto Diet?
The ketogenic (keto) diet is a low-carbohydrate, high-fat eating plan designed to shift your body into a state called ketosis. Normally, our bodies use carbohydrates (from foods like bread, rice, and sugar) as the primary source of energy. However, when you drastically reduce carbs, your body starts burning fat for fuel instead, producing molecules called ketones.
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How Does Ketosis Work?
Let us know how ketosis work,
- When you eat very few carbs (usually 20-50 grams per day), your body runs out of glucose (sugar) for energy.
- Your liver then breaks down fat into ketones, which become the new energy source.
- This metabolic shift can lead to weight loss and other health benefits.
Who Can Benefit from the Keto Diet?
The keto diet was originally developed to help manage epilepsy in children, but today it is popular for:
- Weight loss – Helps burn fat effectively.
- Type 2 diabetes management – May improve blood sugar control.
- Heart health – Can improve cholesterol levels in some people.
- Brain health – Some studies suggest benefits for neurological conditions.
However, it may not be suitable for everyone, especially those with liver, kidney, or pancreatic issues. Always consult a doctor before starting.
Foods to Eat & Avoid on Keto
Below the foots to eat and avoid on keto,
Foods to Eat
- Healthy fats: Avocados, olive oil, coconut oil, butter, nuts, seeds.
- Protein: Eggs, chicken, fish, meat (preferably unprocessed).
- Low-carb veggies: Spinach, broccoli, cauliflower, zucchini.
- Dairy: Cheese, yogurt (unsweetened), heavy cream.
Foods to Avoid
- Sugary foods: Candy, soda, pastries, ice cream.
- Grains & starches: Bread, rice, pasta, potatoes.
- High-carb fruits: Bananas, grapes, mangoes.
- Processed foods: Chips, fast food, packaged snacks.
Potential Benefits of Keto
Below are the potential benefits of keto,
- Weight Loss – By burning fat for energy, many people lose weight faster.
- Better Blood Sugar Control – Helps reduce insulin resistance in type 2 diabetes.
- Improved Mental Clarity – Some people report better focus and energy.
- Reduced Hunger – High-fat foods keep you full for longer.
Possible Side Effects & How to Manage Them
When starting keto, some people experience the "keto flu," which includes:
- Fatigue
- Headaches
- Nausea
- Dizziness
How to Avoid or Reduce Keto Flu:
Below are the ways to avoid or reduce keto flu,
- Stay hydrated – Drink plenty of water and electrolytes (sodium, potassium, magnesium).
- Ease into it – Gradually reduce carbs instead of cutting them suddenly.
- Get enough fat – Don’t fear healthy fats; they keep energy levels stable.
Is Keto Safe Long-Term?
While short-term keto can be beneficial, long-term effects are still being studied. Some concerns include:
- Nutrient deficiencies (due to limited food variety).
- Digestive issues (from low fiber intake).
- Increased cholesterol in some individuals.
If you plan to stay on keto for a long time, consult a nutritionist or doctor to ensure you’re getting all essential nutrients.
Tips for Success on Keto
Below are the tips for success on keto,
- Meal Planning – Prepare keto-friendly meals in advance to avoid temptations.
- Track Macros – Use apps to monitor carb, fat, and protein intake.
- Exercise Moderately – Light workouts help, but avoid extreme fatigue initially.
- Listen to Your Body – If you feel unwell, adjust your diet or seek medical advice.
Should You Try Keto?
The keto diet can be effective for weight loss and certain health conditions, but it’s not for everyone. If you have diabetes, heartdisease, or other medical conditions, always check with your doctor before starting.
Need Personalized Advice?
If you're considering the keto diet and want expert guidance, you can consult a nutritionist or dietitian through Apollo 24|7. They can help create a safe and effective plan tailored to your needs.
Conclusion
The keto diet can be a powerful tool for health and weight management when done correctly. Focus on whole, unprocessed foods, stay hydrated, and monitor how your body responds. With the right approach, you can enjoy the benefits while minimizing risks.
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18 Years • Master in food & Nutrition
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Dr Sumanth R
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Ms. Lakshmi Tejasvi
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14 Years • M.Sc - Clinical Nutrition
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Consult a Top Nutritionist
Dr. Bhukya Pavan Kalyan
General Physician
5 Years • MBBS DNB Paediatrics
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
