to restrict highly processed items and unhealthy fats. The popularity of the ketogenic diet has made it easier than ever to find a wide array of interesting and healthy keto meal ideas online. Using this article as a guide to get started on the keto diet can set you up for success and make transitioning to a high-fat, low-carb diet a breeze. The ketogenic diet (keto) you exercise, you deplete your body of its glycogen stores. Normally, these are replenished when you eat carbs, which are broken down into glucose and then converted to glycogen. However, if carb intake is minimized, glycogen stores remain low. In response, your liver increases its production of ketones, which can be used average. This is well within the 0.5–3.0 mmol/L range of nutritional ketosis (34Trusted Source). To calculate your protein needs on a ketogenic diet, multiply your ideal body weight in pounds by 0.55 to 0.77 (1.2 to 1.7 in kilograms). For example, if your ideal body weight is 130 pounds these 101 healthy low-carb recipes. In case you get hungry between meals, here are some healthy, keto-approved snacks: It is not very hard to make most restaurant meals keto-friendly when and ketogenic diets can lead to dramatic weight loss and improve most major risk factors for heart disease and… 7 However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes. The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions. A ketogenic diet is an effective way to lose weight and lower risk factors for disease (8,