Dieters who follow the ketogenic diet, which is known for its low-carbohydrate and high-fat eating plan that includes items such as bacon and cheese on the menu, are forced to train their metabolisms in a new way. To achieve ketosis – a metabolic state where fat is the primary source of energy instead of carbohydrates – you need to do more than read nutrition labels. You’ll also need to understand the science behind ketosis to maintain it.

Stefani Sassos MS, RD CDN, deputy Director of the Good Housekeeping Institute Nutrition Lab explains that keto dietters’ metabolism breaks down fat into molecules known as ketone body to fuel your days — instead of carbohydrates, which usually influence blood sugar to give you energy. A strict keto diet, originally designed to aid patients with epilepsy and other conditions, guides you into ketosis through the elimination of food groups you might normally consume on a regular basis. This includes healthy foods that make up a balanced diet.

All foods containing carbohydrates and sugar (natural or added) are forbidden, because they prevent your metabolism to run solely on fat. We’ll explore the common foods that could knock you out of ketosis, as well as those that will help you maintain a ketogenic wraps diet.

All types of meat, poultry, and fish are included in the keto diet plan. This includes fatty cuts such as beef, pork, and chicken, which contain a variety of minerals and vitamins. Even lean meat contains protein that can make you feel more satisfied and fuel your physical activities or labor even when you are not eating carbohydrates. In a small study, it was found that women who ate a lot of fatty meats had slightly higher levels of good cholesterol over time.

Many types of fish, such as salmon, albacore, sardines and other fatty species, are also free of carbohydrates. You can buy them fresh at any seafood counter. Seafood is a great source of omega-3 fatty acid, which is a polyunsaturated fatty acid. They are also linked to a reduced risk of chronic diseases.

You’ll likely be using olive oil, or coconut oil (which is higher in fat), to cook your way through the Keto diet. Olive oil is associated with lower cardiovascular disease risk in programs such as the Mediterranean diet. It’s a good choice to balance the fat intake. Coconut oil has a high saturated fat content, but it is used in many keto recipes because of its medium-chain triglycerides. These may help increase ketone levels.

More cheese, more cheese and even more cheese! Cheese is an essential ingredient in keto recipes because it’s low in carbohydrates and high in fat. It’s also rich in calcium, and it contains a lot of protein. Cottage cheese and yogurt, both of which are low in carbs, are excellent sources of protein. When possible, try to include eggs to get more minerals, antioxidants and protein.

Some people find that the keto diet does help them lose weight. What works for one individual may not work well for another. In 2019, a comprehensive review of the scientific evidence was published in the Journal of Clinical Lipidology. It examined the effects of low-carbohydrate, and very low carbohydrate diets such as keto on weight loss and other factors. The study found that low-fat and ketogenic diets were no more effective at helping people lose weight over the long term than other diets.