We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. The ketogenic diet or keto diet, for short is a low carb, high fat diet that offers many health benefits. In fact, many studies show that this type of diet can help you lose weight and improve your health 1. The ketogenic diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
A no-carb diet is an extreme version of low-carb dieting. It eliminates almost all carbs, including whole grains, fruits, and most vegetables. While studies show that decreasing your carb intake can help you shed pounds and may have health benefits, completely eliminating carbs is highly restrictive and most likely unnecessary. This article provides a detailed overview of a no-carb diet, including its potential benefits, downsides, and foods to eat and avoid. Therefore, someone on a no-carb diet must avoid most of these foods and instead eat foods that contain primarily protein or fat, such as meats, fish, eggs, cheese, oils, and butter. There is no strict rubric for a no-carb diet. Some people who follow it eat nuts and seeds, non-starchy vegetables, and high-fat fruits like avocado and coconut. Therefore, they have only a minuscule number of digestible or net carbs, which is calculated by subtracting the amount of fiber from the total number of carbs 1. A no-carb diet largely bans carbs, instead encouraging foods that are primarily comprised of protein and fat. In some cases, you can eat high-fiber foods as well. Some online sources recommend keeping your net carb intake to 20—50 grams per day on a no-carb diet, but there are no specific macronutrient ranges or any set protocol. Specifically, you should eliminate whole and refined grains, baked goods, fruits, milk, yogurt, beans, legumes, pasta, bread, sugar-sweetened beverages, and starchy vegetables like peas and corn.
Studies show that low-carb diets can result in weight loss and improved health markers. All you need to do is to eat whole foods that make for a complete, nutritious, and filling diet. Get instant access to healthy low-carb and keto meal plans, fast and easy recipes, weight loss advice from medical experts, and so much more. A healthier life starts now with your free trial! What is low carb? A low-carb diet means that you eat fewer carbohydrates and a higher proportion of fat with adequate amounts of protein as well. This can also be called a low-carb, high-fat diet LCHF or a keto diet. This has likely been a major mistake, that coincided with the start of the obesity epidemic. Simply minimize your intake of sugar and starches, make sure you are getting adequate protein, and you can eat all the fat you need to feel satisfied. It can be that simple.