Eating well

Keto Diet

The keto diet is a very low-carb, high-fat way of eating that pushes the body to burn fat for fuel — used by some for weight loss, but restrictive and not for everyone.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it means

The ketogenic (keto) diet drastically cuts carbohydrate and raises fat, so the body switches to burning fat and producing "ketones" for energy — a state called ketosis. It is much stricter than a general low-carb diet.

Why it matters

Some people use keto for weight loss or blood sugar control, and a medically supervised version has a specific role in treating certain types of epilepsy. However, it is restrictive, hard to sustain, and its long-term effects are still debated.

Practical tips

How to make it work

  • Understand it means keeping carbohydrate very low (often under about 50 g a day), with most energy from fat and moderate protein.
  • Focus fats on healthier unsaturated sources — olive oil, nuts, seeds, avocado and oily fish — rather than lots of saturated fat.
  • Include plenty of low-carb vegetables to keep fibre and nutrients up.
  • Expect an adjustment period with tiredness, headaches or "keto flu" in the first days.
  • Stay well hydrated and watch your intake of salt and other minerals.
  • Consider whether a less extreme, more sustainable low-carb approach would suit you better.

Good to know. Keto is not suitable for everyone — including some people with diabetes on medication, eating disorders, or certain conditions — and can be low in fibre and some nutrients. Get medical or dietitian advice before starting, especially if you take medicines or have a health condition.

Answers

Keto Diet: frequently asked questions

Is the keto diet good for weight loss?

It can lead to weight loss, largely by reducing overall calories and appetite, but it is no more effective long term than other approaches for most people, and many find it hard to sustain. A less extreme low-carb diet is often more practical.

What is "keto flu"?

Some people feel tired, headachy, irritable or foggy in the first days on keto as the body adjusts to burning fat and loses fluid and salts. Staying hydrated and getting enough salt can help; it usually passes within a week.

Related

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Education and reference only. This is general UK health guidance, not personal medical or dietitian advice. If you have a health condition or specific needs, check with your GP, pharmacist or a registered professional before making big changes.

Sources

Where this is drawn from

  • NHS — Eat well & Live Well
  • British Dietetic Association (BDA)
  • UK Sport / registered sports dietitians (where relevant)

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