Ketogenic Diet
Very low-carbohydrate eating that encourages the body to produce ketones.
What Is It?
A ketogenic diet limits carbohydrates substantially and gets more energy from fat. The liver produces ketones when carbohydrate availability is low. Clinical ketogenic diets for epilepsy are more tightly controlled than many weight-loss versions.
How It Works
People usually restrict carbohydrate-rich foods such as bread, rice, and most fruit while eating more fat and moderate protein. This can produce ketosis, but the amount of carbohydrate needed varies. Anyone taking diabetes medication should seek medical advice before making a major change.
Potential upsides
- May support short-term weight loss
- Some people report less hunger
- Established medical use for some forms of epilepsy
- Can be adapted around whole foods
+ Common foods
- •Fatty fish (salmon, sardines, mackerel)
- •Meat and poultry
- •Eggs
- •Avocados
- •Nuts and seeds
- •Olive oil and coconut oil
- •Low-carb vegetables (leafy greens, broccoli, cauliflower)
- •Full-fat dairy (cheese, butter, cream)
− Typically limited or excluded
- •Grains and starches (bread, pasta, rice)
- •Sugary foods and drinks
- •Most fruits (except small portions of berries)
- •Beans and legumes
- •Root vegetables (potatoes, carrots, parsnips)
- •Low-fat diet products
- •Alcohol (most types)
Sample day
An illustration, not a personal meal plan.
EVIDENCE What the research says
A carefully supervised ketogenic diet is an established treatment option for some people with epilepsy. For weight loss, low-carbohydrate diets can help, but they are not consistently superior to other approaches over time. LDL cholesterol may rise in some people, and medication or medical conditions can change the safety picture.
Read the evidence