How Does the Keto Diet Reduce Weight?

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The keto diet helps you shed pounds by switching your body’s primary fuel source from carbohydrates to fat. Your liver breaks down stored fat molecules to create fatty acids and ketone bodies, which provide energy.

Keto can be an incredibly restrictive diet, making it challenging for some people to stick with. However, there are ways to incorporate healthy foods while staying on the plan.

Nuts and seeds

Nuts and seeds are an ideal snack for those on the keto diet, as they contain high amounts of fat, protein, fiber, vitamins, minerals and key antioxidants. Furthermore, nuts and seeds have been known to suppress hunger while increasing energy levels – both key factors when trying to shed pounds with this low-carb lifestyle.

Nuts are an excellent source of healthy fats and have been scientifically proven to reduce cholesterol and blood pressure levels. Furthermore, nuts may help lower insulin levels, encouraging your body to burn fat rather than store it.

However, be sure to read the nutrition label of any nut or seed before purchasing and consume mindfully. Some have higher net carb counts which could cause you to enter ketosis if consumed in large amounts.


Eggs are an excellent source of protein, healthy fats and essential vitamins and minerals. They make for a perfect way to fuel your body while on the keto diet.

A large egg contains 0.6 grams of carbohydrates, 6 grams of protein, and only 72 calories. Furthermore, eggs are an excellent source of vitamins A, K, and B6 as well as iron and potassium.

Eggs on their own are delicious, but to maximize their nutritional benefits it’s best to combine them with other foods. Try pairing your eggs with avocado, cheese, bacon and more for an impressive nutritional boost!

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High-fat dairy

Many keto recipes call for milk and dairy products. These nutritious foods provide protein, calcium, and phosphorus which aids in hormone regulation as well as keeping bones strong.

Dairy products are high in fat and can fill you up, helping keep your blood sugar stable. However, remember that dairy products tend to be high in calories so only include a small portion at once for maximum benefit.

In addition to aiding weight loss, studies suggest full-fat dairy may lower your risk for cardiovascular disease, diabetes and obesity. A recent study published in the American Journal of Clinical Nutrition revealed that people who consumed three or more servings of high-fat dairy daily were less likely to develop metabolic syndrome than those who only consumed low-fat or no dairy.

Non-starchy vegetables

One of the best ways to help your keto diet shed pounds is by eating plenty of non-starchy vegetables. These low-carb options are packed with essential vitamins, minerals and fiber that will keep you feeling satiated for longer.

These low carb foods, like vegetables and bread, contain less carbohydrates than more starchy alternatives like pasta, rice and bread – making them perfect for helping you maintain ketosis.

Vegetables are an excellent source of fat-soluble vitamins A and K, which help boost metabolism and allow the body to use stored body fat for energy production.

Non-starchy vegetables can be used in salads, side dishes, omelets, soups and stews – the possibilities are endless! They’re versatile enough to be served alone or combined with lean meats, fish or tofu for added protein flavor and nutrition.


The keto diet emphasizes protein and causes your body to burn fat instead of carbohydrates, potentially leading to weight loss. Unfortunately, vegetarians and vegans who want to try this plan may find it challenging as well.

Meat is an excellent source of protein, which can fill you up and provide energy. Plus, it contains several essential vitamins and minerals for good health.

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However, be mindful not to overindulge in meats. Doing so could have numerous adverse effects, such as increased weight or the potential for developing diabetes due to the amount of saturated and trans fats found in some meat products.