Books about this weight loss method are flying off bookstore shelves. We tell you what you need to know before you join the masses in "ketoing" your food choices.
The ketogenic diet is an invitation to eat eggs, cheese, bacon and butter while attempting to lose weight. It allows you to pack the fat onto your plate with the promise of inches disappearing from your hips, waist and thighs. It encourages you to ignore calories.
Yes, you read that right. According to Body Building magazine, you’ll eat 70 to 75 percent of your calories as fats on the Keto diet, 15 to 20 percent as protein, and the remaining 5 to 10 percent as carbohydrates.
The Keto Diet Blog recommends:
Eating all the fats you like, including butter, duck fat and lard. Protein can include beef, pork, lamb, eggs, fish and chicken.
You’ll eat only 30 grams of net carbs (that’s carbohydrate grams minus fiber grams), which could include green leafy vegetables like kale and bok choy, cauliflower, mushrooms, avocados, peppers and asparagus.
Berries like raspberries, blueberries and blackberries are fine.
Breads, cookies, cake, rice, potatoes, pasta, and anything containing sugar or corn syrup are strictly off limits.
Asparagus and feta cheese come together to make this frittata extra special. It's perfect for a lazy Sunday or to serve with a tossed salad for a light lunch. —Mildred Sherrer, Fort Worth, Texas
Just before the first frost of the season, we gather up all of the tomatoes from my mom’s garden to create this flavor-packed soup. Although it sounds like a lot of garlic, when it’s roasted, the garlic becomes mellow and almost sweet. We serve this soup with toasted bread spread with pesto.—Kaitlyn Lerdahl, Madison, Wisconsin
My husband loves blue cheese and I like a hearty salad that eats like a meal, so I put the two things together to make this steak salad recipe. The sweet-tartness of dried cranberries pairs deliciously with the cheese, creamy avocado and balsamic vinegar. It's irresistible! —Marla Clark, Albuquerque, New Mexico
As a busy working mom, my breakfast needs to require minimal prep. I often combine the egg mixture beforehand and refrigerate it overnight. Then all I have to do in the morning is heat up my skillet. My favorite part is the goat cheese filling, which gets nice and creamy from the heat of the omelet. —Lynne Dieterle, Rochester Hills, Michigan
This no-fuss, no-bread riff on a classic is perfect during tomato season. Make it for lunch or pair it with pasta salad for a light dinner. —Taste of Home Test Kitchen
Sizzle up spicy chorizo, veggies and eggs with this breakfast skillet recipe that keeps you going all morning. If I want something handheld, I turn it into tacos. —Andrea Rivera, Westbury, New York
This is a simple yet elegant dish that always pleases my guests. Not only is it tasty, but it is healthy, too. The more varied the colors of the tomatoes you choose, the prettier the salad will be. —Jess Apfe, Berkeley, California
At our house we opt for healthy foods, and this lemony salmon with basil is a knockout in the good-for-you category. We have it with asparagus or zucchini. —Shanna Belz, Prineville, Oregon
Our taste testers loved this fluffy breakfast packed with three kinds of bright sweet peppers and minced fresh basil. It’s filling and tasty, full of fresh flavors to start the day. —Jessie Apfe, Berkeley, California
My husband and I really enjoy both shrimp scampi and fresh spinach salad, so I put the two together. My oldest son loves it, too, and he's only 3! —Jamie Porter, Garnett, Kansas
My brother and I come from an Italian family, and we designed these pork chops to include Italian staples like fresh mozzarella, sweet red peppers and broccoli rabe. —Shana Lewis, Totowa, New Jersey
My family eats a lot of vegetables so I'll set some aside at dinner to use in an omelet the next day. This cuts prep time in half! I like the versatility of this recipe because it can be made with whatever veggies and cheeses you have. —Lynne Keast, Monte Sereno, California
For national soup month in January, I came up with a new recipe every day. This one
is my favorite! It’s so easy, with just a touch of special Thai flavors. For an even richer flavor, try using whole coconut milk. —Diane Nemitz, Ludington, Michigan
I love the sweet flavor of red, yellow and orange peppers. I always go for these in the summer when they are inexpensive and plentiful. I think they taste a whole lot better than green peppers. —Liv Vors, Peterborough, Ontario
I love this recipe. It may not be your typical breakfast, but it has all the right elements. Plus, it’s easy, healthy and fast. Just turn your favorite omelet ingredients into a morning salad! —Pauline Custer, Duluth, Minnesota
This marvelous beef roast lets you forget about it while it’s cooking (but the aroma will remind you). We serve it with brown rice or mashed potatoes. —Donna Roberts, Manhattan, Kansas
My hearty sausage patties are loaded with flavor but have a fraction of the sodium and fat found in commercial breakfast sausage links. —Judy Culbertson, Dansville, New York
This cinch of a marinade gives the chicken lots of Italian flavor. Serve the chicken with a tossed green salad and garlic breadsticks, or put slices on a ciabatta roll along with lettuce, tomato and mozzarella cheese for a zesty handheld meal. —Lisa Moriarty, Wilton, New Hampshire
A friend shared this recipe for marvelously flavorful pork years ago. It really sparks up a barbecue and has been popular whenever I've served it. I guarantee you'll get many requests for the recipe.
—Diana Steger, Prospect, Kentucky
According to a study in Frontiers in Psychology, after three or four days on the diet, your body recognizes that it can’t make enough energy from carbohydrates in food, so it starts using the fat stored in your cells. The process is called ketosis: Your liver is making ketone bodies, which are then used to make energy. When your body begins using fats instead of sugars for energy, your brain registers an “aha” moment. You now have a more efficient fat-burning metabolism.
The Science Behind Keto
The ketogenic diet dates back to 1920, when it was first used to help reduce epileptic seizures in children. It’s still used for that purpose, according to a study published in the journal Epilepsia. It was adapted in the 1970s as the Atkins Diet, by physician Robert Atkins.
In a 2014 National Institutes of Health (NIH) study, people on a 24-week ketogenic diet lost an average of 33 pounds. Pretty good, but almost any diet can help you lose 1-1/2 pounds per week. On the Keto diet, however, participants cut their triglycerides by more than 60 per cent. Triglycerides are lipids, or fat in the blood, usually stored around your hips and belly. Be happy about losing them.
Participants in the NIH study who had insulin resistance (aka pre-diabetes) “showed dramatically improved markers of metabolic syndrome than with diets lower in fat.” Metabolic syndrome is the term for fat carried around our bellies. So with this diet you’ll even look better.
What Do Health Professionals Say?
Physician Marcelo Campos, a contributor to the Harvard Health Blog, uses the diet in his practice and reports successful weight loss in many of his patients. “But,” he warns, “it’s hard to follow and can be heavy on red meat and processed and salty foods. We also do not know much about its long-term effects, probably because it’s so hard to stick with that people can’t eat this way for a long time.”
Most registered dietitians don’t like the diet because it virtually eliminates carbohydrates, a food group they say is essential to health.
Ultimately, the best way to lose weight, maintain optimal nutrition and keep the pounds off, according to most healthcare experts, is to eat a balanced diet of proteins, carbs and fats. So Keto if you’d like, but you may want to consider trying these quick and healthy recipes first.
These grain-free "breadsticks" are made with cauliflower instead of flour. It's one of our favorite keto recipes! Serve with your favorite marinara sauce.—Nick Iverson, Milwaukee, WisconsinGet Recipe
Here's our full list of keto-friendly foods.
My husband was completely bowled over by this on-a-whim goat cheese and chicken skillet meal. I can't wait to make it again very soon! —Ericka Barber, Eureka, California
Thanks to fresh veggie dishes like this one, I almost forget I'm wheat- and gluten-free. Bacon adds another layer of flavor and depth to this gorgeous side dish. —Darla Andrews, Schertz, Texas
Our kitchen is tiny and cramped, so we try to grill simple (but tasty) meals outside as often as possible during the summer months. Dried herbs work as well, but during the summer use fresh herbs for the best taste. —Kelly Evans, Denton, Texas
In my family, Easter isn't complete without deviled eggs. Fresh dill and garlic perk up the flavor of these irresistible appetizers that you'll want to eat on every occasion. —Kami Horch, Calais, Maine
Flavorful, nutritious and versatile, this pizza is easy to prep ahead and freeze—and fun to make with kids. It also quadruples nicely. What's not to like? —Ruth Hartunian-Alumbaugh, Willimantic, Connecticut
This chicken dish is extremely fast and economical. It makes a nice sauce that works well over brown rice or wide noodles. If you want extra sauce for leftovers, double the recipe. —Irene Boffo, Fountain Hills, Arizona
This is one of my husband's all-time favorite meals. I've even converted some friends to fish after eating this. I serve it with fresh melon when it's in season to balance the subtle heat of the cabbage mixture. —Elizabeth Bramkamp, Gig Harbor, Washington
I love this recipe. It may not be your typical breakfast, but it has all the right elements. Plus, it’s easy, healthy and fast. Just turn your favorite omelet ingredients into a morning salad! —Pauline Custer, Duluth, Minnesota
This super fast vegetarian dish is flavorful and uses only a few ingredients, so it’s easy to whip up while your entree is cooking. —Elizabeth Bramkamp, Gig Harbor, Washington
I love quick and bright meals like this one-skillet wonder. The way it tastes, you'd think it takes a lot more effort, but it goes from prep to dinner table in half an hour. The recipe works well with any light fish, or even shrimp. —Tammy Brownlow, Dallas, Texas
I tried this egg salad at a luncheon and had to have it. I punched it up with pickled banana peppers. It’s a hit with my kids and picky mother. —Lisa Easley, Longview, Texas
My Sicilian Aunt Paulina inspired this fluffy frittata. I remember visiting her garden, picking fresh veggies and watching her cook. Her wild asparagus frittata was my favorite. —Cindy Esposito, Bloomfield, New Jersey
This comforting pork dish feels fancy, thanks to the creamy sauce kicked up a notch by blue cheese. Guests go crazy over it, and would never guess how quickly it all comes together. —Lynne German, Woodland Hills, CA
This rich and creamy frittata begins in the skillet and ends in the oven. We like this melty, cheesy dish with salad on the side. —Gilda Lester, Millsboro, Delaware
I come from a town with a big German heritage, and each year we have a huge celebration for Oktoberfest. This recipe packs in all the traditional German flavors my whole family loves. —Deborah Pennington, Decatur, Alabama
This salad can be served as a cool and satisfying dinner or lunch. The delicious taste and smooth texture of avocados mixed with the crisp shrimp salad is heavenly. —Teri Rasey, Cadillac, Michigan
If you’ve always thought of sage with turkey, try it with salmon for a little taste of heaven. We serve this with rice, salad and sauteed green beans. —Nicole Raskopf, Beacon, New York
A quick garlicky lime marinade works magic on these juicy shrimp. They come off the grill with huge flavors perfect for your next cookout. —Melissa Rodriguez, Van Nuys, California
Sure, it’s simple and healthy but, oh, this roasted broccoli is also delicious. Cutting the stalks into tall trees turns the ordinary veggie into a standout side dish. —Holly Sander, Lake Mary, Florida
These healthy little treats work well as a side or as fun bite size appetizers. Roasting the cauliflower adds deep flavor and gives it an irresistible crunch. —Courtney Stultz, Weir, Kansas
These boats are wonderful with tortilla chips, beans or rice. You can also cover them, pack them on ice, and take them to a picnic or potluck. Straight from the oven or cold, they're always delicious. —Frances Benthin, Scio, Oregon
The savory coating on this chicken has the satisfying flavor of Parmesan cheese. It's easy enough to be a family weekday meal yet impressive enough to serve to guests. When I make this baked parmesan crusted chicken for dinner, we never have leftovers. —Schelby Thompson, Camden Wyoming, Delaware
Mom always said that eating carrots helps your eyes. Rich in beta carotene, carrots not only support health but also taste amazing when roasted and tossed with Parmesan. —Taste of Home Test Kitchen
If you want a gluten-free fish coating, this works beautifully! Some reduced-fat mayos may contain gluten, though, so check the label on yours to be sure. —Deborah Purdue, Westland, Michigan
When I'm in need of comfort food, I stir up a velvety batch of this Asian-spiced soup. Then I finish it with a sprinkle of cilantro over the top. —Elizabeth DeHart, West Jordan, Utah
I wanted to up my veggie game, so I smothered Brussels sprouts with garlic and goat cheese. It's really a side dish, but I love to eat it for lunch! —Brenda Williams, Santa Maria, California
We like trying to make "street foods" at home, perfecting recipes for dishes like gyros and these spiced burgers, known as kofta. — Anne Henry, Toronto, Ontario
Nothing could be more simple than this side dish. Since it has just four ingredients, I assemble it in no time, then pop it into the oven for about 15 minutes. It turns out perfect every time. —Mary Ann Marino, West Pittsburgh, Pennsylvania
A standout cauliflower side is easy to prepare with just a few ingredients. Crushed red pepper flakes add a touch of heat. —Susan Hein, Burlington, Wisconsin
Shakshuka is a dish of poached eggs with tomatoes, onion and cumin. I learned about it while traveling, and it's been my favorite way to eat eggs since. —Ezra Weeks, Calgary, Alberta
I love sharing our humble and hearty soup made with beef, cabbage and green chiles. A blast of cilantro gives it a sunshiny finish. —Michelle Beal, Powell, Tennessee
Bright carrots and radishes pop in this citrusy salad. My husband likes it with anything from the grill. I like to pile it on tacos. —Christina Baldwin, Covington, Louisiana
I’ve got one of those sweet, creamy dips you can't resist. Bake it in the oven, or use the slow cooker to make it ooey-gooey marvelous. —Judy Batson, Tampa, Florida
I make spinach and artichoke dip for party guests all the time, but I wanted to give it a Mexican twist. I amped up this app with smoky chipotle chiles and tangy lime for an unexpected kick. —Joseph Sciascia, San Mateo, California
The classic Grecian flavors of olives, feta cheese and tomatoes are a surefire hit. Combine them to complement a perfectly grilled steak, and it’s magic. —Mary Lou Cook, Welches, Oregon
One bite of this super tender brisket and your family will be hooked! The rich gravy is perfect for spooning over a side of creamy mashed potatoes. —Eunice Stoen, Decorah, Iowa
I substituted sausage for the bacon to make a lettuce roll-up your family and friends will adore. It’s flavorful, crunchy and pretty on the plate. —Devon Delaney, Westport, Connecticut
The garlic seasoning and Asiago really pack a punch, making this five-ingredient low-carb side dish a real weeknight winner. —Colleen Delawder, Herndon, Virginia
The lemon pulls this flavorful and healthy dish together. You can use grated Parmesan cheese instead of Romano if you'd like. —Thomas Faglon, Somerset, New Jersey
My favorite meals show a love of family and food. This zucchini dish with tomatoes is like a scaled-down ratatouille. —Adan Franco, Milwaukee, Wisconsin
I created my own cauliflower recipe in honor of my grandma, who taught me to love this delicious and healthy vegetable. She cooked with it all the time.—Lidia Haddadian, Pasadena, California
In 30 minutes you‘ll have a restaurant-quality steak with a bold Cajun flair. The best part? You can skip the drive, the wait and the bill! —Joshua Keefer, Delaware, Ohio
I've had this chicken and broccoli recipe for so many years, I don't remember when I first made it. Serve it with a side of couscous or rice for a complete meal, or add some sliced mushrooms or carrots for extra veggies. —Kallee Krong-Mccreery, Escondido, California
I was inspired by a stuffed chicken Marsala dish I had at a restaurant and wanted to come up with my own version using a different flavor profile. —Ashley Laymon, Lititz, Pennsylvania
Leeks are too delicious to stand only as an enhancement. Here, they're the star of a side dish, with a bit of French flair. —Chuck Mallory, Chicago, Illinois
This soup tastes rich and decadent but is really very healthy! Bonus—it is vegan and also makes your house smell amazing! —Barbara Marynowski, Hutto, Texas
This salad makes it easy to eat what’s good for you. It’s versatile, so you can use asparagus in place of green beans and salmon instead of tuna, or add garden tomatoes. And if you follow the keto diet, you'll be happy to know this is a keto chicken salad. —Nick Monfre, Oak Ridge, New Jersey
My husband and I really enjoy both shrimp scampi and fresh spinach salad, so I put the two together. My oldest son loves it, too, and he's only 3! —Jamie Porter, Garnett, Kansas
For national soup month in January, I came up with a new recipe every day. This one
is my favorite! It’s so easy, with just a touch of special Thai flavors. For an even richer flavor, try using whole coconut milk. —Diane Nemitz, Ludington, Michigan
This is the only way my kids will eat Brussels sprouts! It’s actually ideal for me because this dish is fast, easy and healthy, and it makes a lovely side. Quick-cooking Brussels sprout halves are available in the prepackaged salad aisle at the grocery store. They’re a timesaver if you can find them, but you can always just buy whole ones and slice them in half. —Teri Rasey, Cadillac, Michigan
This savory breakfast dish takes everyday scrambled eggs up a few notches. The rich flavor is so satisfying in the morning, and it's even better served with buttery toasted Italian bread. —Thomas Faglon, Somerset, New Jersey
Here's a healthy and delicious addition to any buffet spread. Mushrooms and pearl onions seasoned with herbs, balsamic vinegar and red wine are terrific on their own or alongside a tenderloin roast. —Courtney Wilson, Fresno, California