There are several versions of the keto diet.
The standard (SKD) version is the most researched and most recommended.
This involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats.
The ketogenic diet can boost insulin sensitivity and cause fat loss.
Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs.
It occurs when you significantly reduce your consumption of carbohydrates.
One study found that the ketogenic diet improved insulin sensitivity by a whopping 75%.

Highlights

· Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs

· It occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose, which is the main source of energy for the cells

· One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source)

· What can you eat on the keto diet? In this video, you'll learn about the healthiest foods you can eat while following a ketogenic diet

SUMMARY

There are several versions of the keto diet. The standard (SKD) version is the most researched and most recommended.

Following a ketogenic diet is the most effective way to enter ketosis

This involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils (6Trusted Source).

A small study in women with type 2 diabetes found that following a ketogenic diet for 90 days significantly reduced levels of hemoglobin A1C, which is a measure of long-term blood sugar management (26Trusted Source).

Another study in 349 people with type 2 diabetes found that those who followed a ketogenic diet lost an average of 26.2 pounds (11.9 kg) over a 2-year period

This is an important benefit when considering the link between weight and type 2 diabetes (Trusted Source24Trusted Source, 27Trusted Source).

The ketogenic diet can boost insulin sensitivity and cause fat loss, leading to significant health benefits for people with type 2 diabetes or prediabetes

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Foods to Eat on a Ketogenic Diet

What can you eat on the keto diet? In this video, you'll learn about the healthiest foods you can eat while following a ketogenic diet.

What can you eat on the keto diet?

The ketogenic diet is usually safe for most healthy people, there may be some initial side effects while your body adapts.

Reported keto flu symptoms include diarrhea, constipation, and vomiting (39Trusted Source).

You can try a regular low carb diet for the first few weeks.

This may teach your body to burn more fat before you completely eliminate carbs.

A ketogenic diet can change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements may help.

A ketogenic diet causes weight loss without intentional calorie restriction.

Are answers to some of the most common questions about the ketogenic diet

Findings

One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source)

How much protein can I eat?

As a very high intake can spike insulin levels and lower ketones.

You may not be in full ketosis or be utilizing fats and ketones efficiently.

This is due to the excretion of by-products created during ketosis (54Trusted Source).

Ketoacidosis is dangerous, but the ketosis on a ketogenic diet is usually fine for healthy people.

Speak to your doctor before starting any new diet.

This common side effect usually passes after 3 to 4 weeks.

If it persists, try eating more high fiber veggies (55Trusted Source, 56)