Ketogenic diets have grown in popularity among people wanting to lose excess body weight and prevent conditions like cardiovascular disease (heart disease) and type 2 diabetes. Some members of MyObesityTeam have experimented with a ketogenic (or “keto”) diet for weight loss. The key to any diet is to choose healthy options that fit into your daily routine. They should provide the right balance of nutrients to prevent side effects and help improve your quality of life.

Here are six facts you should know before “going keto” with obesity.

1. Ketogenic Diets Are More Than Just Low-Carb Plans

The ketogenic diet is often mistaken for the Atkins diet or a high-protein, low-carbohydrate diet. These other meal plans are similar to keto, but they’re not quite the same.

Ketogenic diets focus on fat as the primary source of energy. This includes unsaturated fats from sources like nuts, as well as saturated fatty acids from high-fat meats, cheese, and eggs. A keto diet is moderate in protein intake, providing just enough to meet your needs. It doesn’t call for extra protein shakes or large amounts of lean meat.

Carbohydrates are tightly restricted on a ketogenic diet, usually kept to under 50 grams per day. As a result, even traditionally healthy foods like bananas, beans, cashews, oatmeal, and whole grains can be difficult to fit into your day.

People with obesity have an increased risk of conditions like heart disease, hypertension (high blood pressure), and diabetes. If you are thinking of trying a ketogenic diet, you’ll need to consult a doctor and plan carefully to include lots of foods that are good for your heart.

2. Many Healthy Foods Fit Into a Ketogenic Diet

Ketogenic diets are high in fat, but that doesn’t mean you can only eat bacon and butter. It’s possible to get plenty of fiber, antioxidants, and omega-3 fatty acids on a keto diet by choosing nonstarchy vegetables and fruits, along with seafood and nuts.

Examples of nutritious ingredients in a ketogenic meal plan include:

• Asparagus
• Avocado
• Blackberries
• Blueberries
• Broccoli
• Brussels sprouts
• Cauliflower
• Eggplant
• Kale
• Olives and olive oil
• Pumpkin and pumpkin seeds
• Raspberries
• Romaine lettuce
• Sardines and salmon
• Spaghetti squash
• Spinach
• Strawberries
• Walnuts
• Zucchini

Some people find the ketogenic diet gives them increased energy. One MyObesityTeam member shared, “I have been on the keto diet now for two months. Working out really well for me. More energy, not as sluggish, not as much body inflammation, and still losing weight.”

Ketogenic diets can also encourage people to eat fewer processed foods, experiment with new recipes, and form new habits. “I haven’t had soda since October, and I’m so thankful for it. I feel so much better. … I also rid my home of anything and everything that was processed, full of sugar, and carb-laden. It was a lifesaver!” commented another member.

3. Opinions on Keto Vary — Even Among Healthcare Providers

Some people still disagree about the benefits of carbohydrate restriction and ketogenic diets. There isn’t one diet plan that works for everyone with obesity and other health problems.

Studies show that ketogenic diets can help people with obesity and type 2 diabetes lose weight, lower blood sugar, and improve cholesterol for up to six months. However, most studies are short term, and it’s not clear if the keto diet provides long-term weight loss or health benefits.

Several studies also found the keto diet can be difficult for many people to stick to. It’s also not clear whether a high-fat diet plan like keto could be harmful for people at risk for heart disease.

Talk to your healthcare provider about the best diet approach for your specific health needs. They can provide advice and resources, as well as connect you with other experts, like a registered dietitian, to help you make diet changes.

4. Results on the Keto Diet Will Vary

Not everyone will have the same experience and feel the same effects of a ketogenic diet. That’s because while two people may follow the keto diet, that doesn’t mean they are eating the same foods at the same time every day. Your personal health status and factors like your weight and age also matter. Some people will lose weight more slowly than others on the same diet.

The keto diet is not recommended for people with liver disease, pancreatic disease, gallbladder disease, or eating disorders (or a history of eating disorders).

Your healthcare provider might suggest other diets before keto, like the Mediterranean diet. There’s no one set diet for treating obesity, so you and your healthcare provider can try different eating styles to see what works best for you. Your doctor will also think about any other health problems you have when giving you advice about your diet.

5. Eating Less Sugar May Be a Good Idea

Whether or not you decide to follow a strict ketogenic diet, cutting down on refined sugar stands to offer health benefits beyond weight loss.

Some members of MyObesityTeam have described their experience with eating less sugar. One said, “The longer one sticks to it, the easier it gets, and the new becomes the norm. I gave up adding sugar to my coffee, tea, oatmeal, etc. over 30 years ago, and now if I drink sweet tea, etc., I cannot finish it — too sweet.”

Members have also discussed the difficulty of avoiding sugar and how they might need to be conscious of their blood sugar levels if they also have diabetes. A member explained, “I have a severe addiction to sugar that I can’t seem to break, even with my diabetes. My sweet tooth kicks in at night, and nothing will satisfy it except something sugar-laden.”

Another mentioned, “I try to avoid foods that have the word ‘enriched’ on the label. Usually, those foods have a bleaching agent in them that can spike blood sugar levels.”

If you follow just one element of a ketogenic diet, reducing sugar and refined carbs may be a good takeaway that most healthcare providers will support.

6. Ketogenic Diets Can Mimic the Process of Fasting

A ketogenic diet is sometimes called a “partial fast.” During fasting, when only water is consumed for a period of time, the body eventually turns to body fat for energy. Fat is changed into compounds called ketones, which fuel the brain and body, just like with a ketogenic diet. However, with a keto diet, the fat comes from food.

Intermittent fasting is another type of fast that includes whole-day fasting or time-restricted eating. People who practice intermittent fasting may follow a schedule of planned eating times, such as eating only between noon and 8 p.m. or consuming a restricted number of calories every other day and eating freely otherwise.

A ketogenic diet has some effects similar to intermittent fasting because it’s very restrictive and puts your body in a fastlike state called ketosis. Intermittent fasting plans may help with obesity treatment, but experts say more research is needed.

If you have or have ever had an eating disorder, it’s best not to try intermittent fasting or a ketogenic diet. These restrictive plans can make disordered eating problems return.

When living with a chronic condition like obesity, it’s always smart to discuss changes to your eating habits and lifestyle with your healthcare provider. They can make sure you’re not missing out on essential nutrients or neglecting to take your medications and other health conditions into account.

Find Your Team

On MyObesityTeam, the social network for people with obesity and their loved ones, members come together to ask questions, offer support and advice, and share their stories with others who understand life with obesity.

Have you made changes to your diet because of obesity? If you’ve tried a ketogenic diet, how was it for you? Share your experience or start a conversation by posting on your Activities page.