![]() Regular, full fat sour cream is nutritionally closer to a serving of fat than a serving of a carb-based food and, therefore, keto-friendly. They contain no or very few carbs and mostly fat. On the other hand, fats, such as butter and oil, are encouraged. When planning meals, that means fruits, grains, starchy vegetables, and dairy foods like yogurt are off-limits, as they’re too high in carbs.įor example, one average-sized piece of fruit, 1/2 cup (117 grams) of cooked oats, or 6 ounces (170 grams) of yogurt each provide roughly 15 grams of carbs ( 10). For example, if you eat a 2,000-calorie diet, your goal would be 25 grams of carbs, 178 grams of fat, and 75 grams of protein per day. To get into and stay in ketosis, it’s essential to stick to your carb and fat goals, which depend on your personal calorie needs. The remainder of your calories comes from protein ( 7, 8). ![]() To make the switch, only about 5% of your total calories should come from carbs, while as much as 80% of your calories should come from fat. It works by switching your body into ketosis, which means you’re burning ketones, a byproduct of fat, instead of glucose for energy. Yet, it has become mainstream because it can aid weight loss and improve cholesterol and blood sugar levels in those with metabolic disorders ( 7, 8).Ī study in 307 people found that another side effect of the diet is that it may help reduce carb cravings, compared with low fat diets ( 9). The keto diet has been around for at least a century as a way to reduce seizure activity in children with epilepsy. ![]()
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