Read on to learn more about the foods you can eat on a keto diet and how to make sure you’re getting enough fiber. But if your body mass index (BMI) is in the underweight range or near the bottom of the moderate range, you don’t need to lose weight. Obesity increases the risk of health conditions like heart disease, type 2 diabetes, and certain cancers. Our unpublished research found that people who closely followed their personalized ZOE nutrition programs lost an average of 9.4 pounds after 3 months, while around 80% said they felt less hungry and had more energy.īefore making the decision to switch to a keto diet, you should consider whether you actually need to lose weight. Many people on the ZOE program also notice changes to their weight. Our research shows that if you eat the right foods for your body, your overall health will benefit. Research has shown that losing weight quickly can slow down the rate at which your body burns the energy it gets from food.Īt ZOE, we run the largest nutrition and gut microbiome study in the world. Very restrictive diets that lead to fast weight loss can be bad for your health and actually make it harder to maintain your weight goals long-term. However, some of the weight loss you see at the beginning can actually be due to the release of stored water.
Research suggests that following the keto diet can help you burn fat while making you feel less hungry. There are lots of healthy foods you can eat on the keto diet, but it’s important to make sure you get enough fiber.įoods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate. The ketogenic (keto) diet is a high-fat, very low-carbohydrate, and moderate-protein diet.
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