A keto diet is a high-fat, low-carbohydrate eating plan. It focuses on foods like meat, fish, eggs, and cheese.

The diet restricts starchy vegetables (corn, potatoes, rice) and high-sugar fruits (like berries) to avoid consuming too many carbohydrates.

It also eliminates sugary drinks, such as soda and fruit juice. You should always drink water, however.

1. If You Have Diabetes

If you have diabetes, a keto diet may help keep your blood sugars under control. The eating plan allows for very few carbohydrates—but plenty of protein and fat. This helps the body use fuel more efficiently and reduces the need for insulin or other medications to manage blood sugar.

However, it’s important to work with your diabetes medical team before trying any diet. In particular, you should consult your endocrinologist and a registered dietitian who’s also a certified diabetes care and education specialist before making a change to your diet, says Manhattan Beach, California-based nutritionist Lori Zanini, RD. This is especially true if you’re taking oral diabetes medications, as drastic reductions in carbs could have dangerous side effects.

Zanini recommends starting the keto diet slowly, to cut back on carbohydrates over a month or so. This is key to helping the body and brain adjust to using fuel other than glucose, she adds. A gradual approach can also prevent symptoms of the “keto flu,” which include headache, fatigue, irritability, and nausea. These are typically caused by electrolyte depletion and can be avoided by adding salt to food, drinking plenty of water, and eating foundation vegetables like kale, spinach, and broccoli, as well as low-carb pasta alternatives made from zucchini or shirataki noodles.

It’s also important to note that the keto diet requires time before noticeable weight loss occurs, depending on metabolism and adherence. In addition, the best way to maximize results is to work with a dietitian who can help you find healthy recipes and meal plans that fit your lifestyle. They can also help you set realistic goals and celebrate non-scale victories, such as a healthier gut microbiome and more energy.

2. If You Have High Blood Pressure

If you have high blood pressure, the keto diet may help lower it. However, it’s important to talk to your doctor before you start a new diet, especially one as radical as the keto diet. Your doctor can make sure it’s safe for you and can monitor your lipids during and after keto to watch for a cholesterol spike that could raise your risk of heart disease.

When the body isn’t getting carbs, it has to turn to other sources of energy — like fat. The keto diet focuses on 75 percent fats, 20 percent proteins, and five percent carbohydrates. To achieve ketosis, the body breaks down these fat molecules into something called ketone bodies and uses them for energy. This helps to reduce inflammation and decrease high blood sugar levels, which can also lower blood pressure.

A lot of people report an initial increase in their blood pressure when they start the keto diet, but this typically decreases over time as the body gets used to the low-carb diet. It’s also important to stay hydrated and try relaxation techniques, like meditation or yoga, to keep stress levels down.

It’s also important to be aware that a keto diet can raise triglyceride levels, which can lead to an increased bad LDL cholesterol level. This is a problem for some people, especially those with a genetic condition called familial hypercholesterolemia. This type of cholesterol builds up in the liver and can clog arteries. The good news is that a keto diet can help to clear these triglycerides over time, which can lower cholesterol levels. However, this is only true if you’re eating the right foods, which are low in triglycerides and contain plenty of healthy fats.

3. If You Have High Blood Sugar

The keto diet is more than a weight loss program. It’s a “way of eating,” and it’s something you need to commit to for long-term results. Going on and off the diet can disrupt your metabolism and confuse your body, making it more difficult to lose weight. It can also lead to a variety of health problems, including high blood pressure, heart disease, and digestive issues.

People who have diabetes may find that the keto diet can improve their glycemic control and even help them get off insulin medication. However, many doctors will advise a gradual dosage reduction rather than stopping insulin completely. This is because a low-carbohydrate diet can cause hypoglycemia, which can be life-threatening.

When you first start the keto diet, you’ll probably experience what is known as the “keto flu.” This is when your body realizes it can no longer get its usual carbohydrate fuel and starts breaking down fat for energy. This can make you feel tired, shaky, or nauseous. If you experience this, try to eat salty foods and drink plenty of water to counteract the effects.

The good news is that this feeling should go away after your body adjusts to burning fat for energy. This should be the last day of carb flu, and you should see a difference in your energy levels. If you’re still feeling shaky or nauseous, try reducing your stress levels by prioritizing sleep, practicing relaxation techniques, and taking daily vitamins.

It can take 10 to 21 days for the weight loss effects of the keto diet to become apparent. However, it’s important to remember that initial weight loss is often water weight. Once the body adjusts to the keto diet, weight loss will slow down. It’s generally recommended that you aim to lose no more than two pounds per week.

4. If You Have Obesity

If you’re overweight, a keto diet can help you lose weight. It can also improve your metabolic health by lowering inflammation and promoting fat loss. This can help reduce your risk for heart disease, high blood pressure, and diabetes. However, it’s important to talk with your doctor before starting the keto diet if you have pre-existing conditions.

The first few days of a keto diet can be difficult. This is because your body is realizing that it’s not getting carbs anymore, and it must start breaking down fat for fuel. It can cause feelings of tiredness, irritability, and weakness. This is called the keto flu and should only last a few days, especially if you drink plenty of water and eat foods high in salt and electrolytes.

After the first few days, you should be able to find your groove on the keto diet. It’s a good idea to make a meal plan and stock up on keto-friendly ingredients, such as meats, cheeses, vegetables, healthy fats, oils herbs, and spices. You can also find several websites, apps, and cookbooks that have keto-friendly recipes and meals. Experiment with these recipes and see what works for you.

For most people, it takes a few weeks to reach ketosis and start losing weight. The amount of weight loss varies from person to person, but most people will lose an average of 1 pound per week. This initial weight loss is typically due to water loss, and the rate of weight loss will slow down as your body adjusts to the diet. To maximize your weight loss, exercise regularly and maintain a calorie deficit.

5. If You Have High Stress

Many people who start the keto diet experience a few days of the “keto flu.” This is a feeling of fatigue, headaches, sniffling, and grogginess that occurs as your body switches from using carbs for fuel to fat. You may also lose more water weight than usual, which can cause dehydration. The good news is that the symptoms are short-lived and can be alleviated by drinking lots of water and taking supplements like KetoLogic BHB. This supplement is formulated to balance your electrolytes, boost energy, and promote ketosis.

High levels of stress can interfere with your ability to achieve ketosis and maintain a healthy blood sugar level. The reason is that stress activates the hormone cortisol, which can spike your blood sugar and knock you out of ketosis. A Keto Diet can help reduce your cortisol levels and increase the production of a brain chemical called GABA that can help you feel calm.

It can take 10 to 21 days to see results on the Keto Diet, so don’t give up if you don’t immediately lose a lot of weight. Remember, your goal should be to reach a healthy weight that will improve your overall health. In addition, it’s a good idea to consult with a doctor or nutritionist before making any significant changes to your diet. This will ensure that you can follow the keto diet safely and effectively.