Most nutritionists wouldn’t recommend the keto diet, but the eating plan does have some great take-out options.
Cutting back on processed foods is always a good thing, and limiting carbohydrates can help people manage conditions like diabetes.
Make sure you choose high quality fats and proteins to make up for the lack of carbs.
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The keto diet isn’t for everyone. In fact, the high fat, high carbohydrate diet has been ranked as one of the worst diets by US News & World Report year after year.
“As a dietitian, keto is not the diet of choice we would recommend for someone trying to improve their overall health,” said Alyssa Pike, RD, head of nutritional communications for International Food Information. Council, at Insider.
Critics say the keto diet is too restrictive, “nutritionally incomplete” and lacks evidence of how it can affect long-term health. On the flip side, some anecdotal evidence suggests that the diet may help people manage diabetes.
Read more: Keto is good for controlling blood sugar, but a low-fat vegan diet is better for weight loss, study finds
While the principle of the keto diet of eating mostly fat and almost no carbs – a way to force the body into ketosis, a state in which it burns fat for energy instead of glucose – may seem too extreme for most people, some aspects of the diet can be applied in a more moderate way.
Plus, we could all benefit from choosing higher quality carbs, Gabby Landsverk wrote for Insider.
Insider spoke to nutrition experts on how to incorporate keto-like eating habits without going all-out.
Start by cutting out processed foods and added sugar
Nutritionist Wendy Bazilian said the first step in any diet is to cut out processed foods.
“On a keto-like diet – like any other – I would start limiting ultra-processed foods, baked goods, ‘forgiving’ carbs (donuts, cookies, cakes), looking at added sugars, and focusing. about limiting them, “Bazilian, author of” Eat Clean, Stay Lean, “wrote in an email to Insider.
Eliminating sugary drinks is another way to cut down on unnecessary carbs, Bazalian said. This includes the sweetener you can usually add to coffee or tea – even a tablespoon of honey comes close to the 20 grams of carbs per day allowed in some keto guidelines.
Read more: Eating processed foods may increase your risk of premature death from heart disease by 58%, study finds
If getting rid of candy works for you, the next step would be to step away from bread. The keto diet would prescribe not to eat whole grains either, but other low-carb eating habits may allow you to eat something like quinoa or farro in moderation.
You can eat fruit while maintaining a low-carb diet
The true keto diet is about not eating fruits, most vegetables, grains, potatoes, candy, or any other type of high-carb foods, Pike told Insider. But so many restrictions can be difficult for people to maintain in the long run.
Bazilian said she would encourage someone who is keto-curious to be “selective” about the fruits and vegetables they eat, she wouldn’t recommend eliminating them altogether.
“I think it’s possible to go keto, but I know there are a lot of people who would suggest otherwise,” Bazilian said. “But it’s not really keto either if you still have a lot of carbs in the mix.”
Strawberries and blueberries are both low in sugar and high in antioxidants, and tomatoes and olives can work as relatively low-carb salty snacks. Just make sure to avoid eating so many fruits and vegetables that you exceed your carb limits – most keto diets will cap carbs at 20-50 grams per day.
Read more: 6 scientific benefits of blueberries, according to nutritionists
Photo by Cathy Scola / Getty Images
Eat more healthy fats and don’t forget about vegetable protein
Since the keto diet is made up mostly of fat and protein, it is possible to eat keto and become less healthy. Low-carb diets where people depend on saturated fat and cholesterol have been linked to a higher risk of certain diseases.
If you’re cutting back on a certain macronutrient, like carbohydrates, it’s important to make sure you’re eating high-quality foods from the remaining groups, Bazilian said.
Read more: Early keto advocate says diet has gone ‘too far’ and we need to stop demonizing carbs
Make sure your fat intake includes heart-healthy anti-inflammatory foods like avocados, nuts, olive oil, and flax seeds.
Many people who try the keto diet increase their intake of animal protein, Pike told Insider. But eating two or more servings of meat per week has been associated with a higher risk of
heart disease .
Adding a plant-based protein, like pea protein powder, can help preserve lean muscle mass without leading to loss of bad cholesterol control.
If you like the way it feels, aim for keto goals
If cutting back on carbs and eating more fat and healthy protein works for you, you can work your way up to stricter keto guidelines.
“There are a few different distributions of macronutrients that you could take if you’re on a keto diet, but a common distribution is to eat 5% of your total calories from carbohydrates, 20% from protein, and 75% from fat,” Pike says, adding that such a low amount of carbohydrate does not meet the dietary needs of most people.
Read more: A nutrition reporter has been on a diet all his life and still gained weight. Then he tried the keto diet, and “ it was like a flipped switch. ”
Bazilian said she recommends her clients assess how they feel – not just physically, but also mentally – throughout the first month of any diet. And if you’re looking to lose weight or control your blood sugar, be sure to follow these steps early on to see if you get results.
