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High blood pressure affects more than a billion people worldwide - and that number is rising.

In fact, the number of people with high blood pressure has doubled in the last 40 years - a serious health concern, as high blood pressure is linked to a higher risk of conditions such as heart disease, kidney failure and stroke ( 1, 2).

As diet is thought to play a major role in the development of high blood pressure, scientists and policymakers have engineered specific dietary strategies to help reduce it ( 3, 4).

This article examines the DASH diet, which was designed to combat high blood pressure and reduce people's risk of heart disease.

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Dietary Approaches to Stop Hypertension, or DASH, is a diet recommended for people who want to prevent or treat hypertension - also known as high blood pressure - and reduce their risk of heart disease.

The DASH diet focuses on fruits, vegetables, whole grains and lean meats.

The diet was created after researchers noticed that high blood pressure was much less common in people who followed a plant-based diet, such as vegans and vegetarians ( 5, 6).

That's why the DASH diet emphasizes fruits and vegetables while containing some lean protein sources like chicken, fish and beans. The diet is low in red meat, salt, added sugars and fat.

Scientists believe that one of the main reasons people with high blood pressure can benefit from this diet is because it reduces salt intake.

The regular DASH diet program encourages no more than 1 teaspoon (2,300 mg) of sodium per day, which is in line with most national guidelines.

The lower-salt version recommends no more than 3/4 teaspoon (1,500 mg) of sodium per day.

Summary The DASH diet was designed to reduce high blood pressure. While rich in fruits, vegetables and lean proteins, it restricts red meat, salt, added sugars and fat.

Beyond reducing blood pressure, the DASH diet offers a number of potential benefits, including weight loss and reduced cancer risk.

However, you shouldn't expect DASH to help you shed weight on its own - as it was designed fundamentally to lower blood pressure. Weight loss may simply be an added perk.

The diet impacts your body in several ways.

Lowers Blood Pressure

Blood pressure is a measure of the force put on your blood vessels and organs as your blood passes through them. It's counted in two numbers:

Systolic pressure: The pressure in your blood vessels when your heart beats.

Diastolic pressure: The pressure in your blood vessels between heartbeats, when your heart is at rest.

Normal blood pressure for adults is a systolic pressure below 120 mmHg and a diastolic pressure below 80 mmHg. This is normally written with the systolic blood pressure above the diastolic pressure, like this: 120/80.

People with a blood pressure reading of 140/90 are considered to have high blood pressure.

Interestingly, the DASH diet demonstrably lowers blood pressure in both healthy people and those with high blood pressure.

In studies, people on the DASH diet still experienced lower blood pressure even if they didn't lose weight or restrict salt intake ( 7, 8).

However, when sodium intake was restricted, the DASH diet lowered blood pressure even further. In fact, the greatest reductions in blood pressure were seen in people with the lowest salt consumption ( 9).

These low-salt DASH diet results were most impressive in people who already had high blood pressure, reducing systolic blood pressure by an average of 12 mmHg and diastolic blood pressure by 5 mmHg ( 5).

In people with normal blood pressure, it reduced systolic blood pressure by 4 mmHg and diastolic by 2 mmHg ( 5).

This is in line with other studies which reveal that restricting salt intake can reduce blood pressure - especially in those who have high blood pressure ( 10).

Keep in mind that a decrease in blood pressure does not always translate to a decreased risk of heart disease ( 11).

May Aid Weight Loss

You will likely experience lower blood pressure on the DASH diet whether or not you lose weight.

However, if you already have high blood pressure, chances are you have been advised to lose weight.

This is because the more you weigh, the higher your blood pressure is likely to be ( 12, 13, 14).

Additionally, losing weight has been shown to lower blood pressure ( 15, 16).

Some studies suggest that people can lose weight on the DASH diet ( 17, 18, 19).

However, those who have lost weight on the DASH diet have been in a controlled calorie deficit - meaning they were told to eat fewer calories than they were expending.

Given that the DASH diet cuts out a lot of high-fat, sugary foods, people may find that they automatically reduce their calorie intake and lose weight. Other people may have to consciously restrict their intake ( 20).

Either way, if you want to lose weight on the DASH diet, you'll still need to go on a calorie-reduced diet.

Other Potential Health Benefits

DASH may also affect other areas of health. The diet:

Decreases cancer risk: A recent review indicated that people following the DASH diet had a lower risk of some cancers, including colorectal and breast cancer (21).

Lowers metabolic syndrome risk: Some studies note that the DASH diet reduces your risk of metabolic syndrome by up to 81% (22, 23).

Lowers diabetes risk: The diet has been linked to a lower risk of type 2 diabetes. Some studies demonstrate that it can improve insulin resistance as well (24, 25).

Decreases heart disease risk: In one recent review in women, following a DASH-like diet was associated with a 20% lower risk of heart disease and a 29% lower risk of stroke (26).

Many of these protective effects are attributed to the diet's high fruit and vegetable content. In general, eating more fruits and vegetables can help reduce risk of disease ( 27, 28, 29, 30).

Summary DASH lowers blood pressure - particularly if you have elevated levels - and may aid weight loss. It could reduce your risk of diabetes, heart disease, metabolic syndrome and some cancers.

While studies on the DASH diet determined that the greatest reductions in blood pressure occurred in those with the lowest salt intake, the benefits of salt restriction on health and lifespan are not clear-cut.

For people with high blood pressure, reducing salt intake significantly affects blood pressure. However, in people with normal blood pressure, the effects of reducing salt intake are much smaller ( 6, 10).

The theory that some people are salt sensitive - meaning that salt exerts a greater influence on their blood pressure - could partly explain this ( 31).

Summary If your salt intake is high, lowering it can offer major health benefits. Comprehensive salt restriction, as advised on the DASH diet, may only be beneficial for people who are salt sensitive or have high blood pressure.

Eating too little salt has been linked to health problems, such as an increased risk of heart disease, insulin resistance and fluid retention.

The low-salt version of the DASH diet recommends that people eat no more than 3/4 teaspoon (1,500 mg) of sodium per day.

However, it's unclear whether there are any benefits to reducing salt intake this low - even in people with high blood pressure ( 32).

In fact, a recent review found no link between salt intake and risk of death from heart disease, despite the fact that lowering salt intake caused a modest reduction in blood pressure ( 11).

However, because most people eat too much salt, lowering your salt intake from very high amounts of 2-2.5 teaspoons (10-12 grams) a day to 1-1.25 teaspoons (5-6 grams) a day may be beneficial ( 6).

This target can be achieved easily by reducing the amount of highly processed food in your diet and eating mostly whole foods.

Summary Although reducing salt intake from processed foods is beneficial for most people, eating too little salt may also be harmful.

The DASH diet doesn't list specific foods to eat.

Instead, it recommends specific servings of different food groups.

The number of servings you can eat depends on how many calories you consume. Below is an example of food portions based on a 2,000-calorie diet.

Whole Grains: 6-8 Servings per Day

Examples of whole grains include whole-wheat or whole-grain breads, whole-grain breakfast cereals, brown rice, bulgur, quinoa and oatmeal.

Examples of a serving include:

1 slice of whole-grain bread

1 ounce (28 grams) of dry, whole-grain cereal

1/2 cup (95 grams) of cooked rice, pasta or cereal

Vegetables: 4-5 Servings per Day

All vegetables are allowed on the DASH diet.

Examples of a serving include:

1 cup (about 30 grams) of raw, leafy green vegetables like spinach or kale

1/2 cup (about 45 grams) of sliced vegetables - raw or cooked - like broccoli, carrots, squash or tomatoes

Fruits: 4-5 Servings per Day

If you're following the DASH approach, you'll be eating a lot of fruit. Examples of fruits you can eat include apples, pears, peaches, berries and tropical fruits like pineapple and mango.

Examples of a serving include:

1 medium apple

1/4 cup (50 grams) of dried apricots

1/2 cup (30 grams) of fresh, frozen or canned peaches

Dairy Products: 2-3 Servings per Day

Dairy products on the DASH diet should be low in fat. Examples include skim milk and low-fat cheese and yogurt.

Examples of a serving include:

1 cup (240 ml) of low-fat milk

1 cup (285 grams) of low-fat yogurt

1.5 ounces (45 grams) of low-fat cheese

Lean Chicken, Meat and Fish: 6 or Fewer Servings per Day

Choose lean cuts of meat and try to eat a serving of red meat only occasionally - no more than once or twice a week.

Examples of a serving include:

1 ounce (28 grams) of cooked meat, chicken or fish

1 egg

Nuts, Seeds and Legumes: 4-5 Servings per Week

These include almonds, peanuts, hazelnuts, walnuts, sunflower seeds, flaxseeds, kidney beans, lentils and split peas.

Examples of a serving include:

1/3 cup (50 grams) of nuts

2 tablespoons (40 grams) of nut butter

2 tablespoons (16 grams) of seeds

1/2 cup (40 grams) of cooked legumes

Fats and Oils: 2-3 Servings per Day

The DASH diet recommends vegetable oils over other oils. These include margarines and oils like canola, corn, olive or safflower. It also recommends low-fat mayonnaise and light salad dressing.

Examples of a serving include:

1 teaspoon (4.5 grams) of soft margarine

1 teaspoon (5 ml) of vegetable oil

1 tablespoon (15 grams) of mayonnaise

2 tablespoons (30 ml) of salad dressing

Candy and Added Sugars: 5 or Fewer Servings per Week

Added sugars are kept to a minimum on the DASH diet, so limit your intake of candy, soda and table sugar. The DASH diet also restricts unrefined sugars and alternative sugar sources, like agave nectar.

Examples of a serving include:

1 tablespoon (12.5 grams) of sugar

1 tablespoon (20 grams) of jelly or jam

1 cup (240 ml) of lemonade

Summary The DASH diet does not list specific foods to eat. Instead, it's a dietary pattern focused on servings of food groups.

Here's an example of a one-week meal plan - based on 2,000 calories per day - for the regular DASH diet:

Monday

Breakfast: 1 cup (90 grams) of oatmeal with 1 cup (240 ml) of skim milk, 1/2 cup (75 grams) of blueberries and 1/2 cup (120 ml) of fresh orange juice.

Snack: 1 medium apple and 1 cup (285 grams) of low-fat yogurt.

Lunch: Tuna and mayonnaise sandwich made with 2 slices of whole-grain bread, 1 tablespoon (15 grams) of mayonnaise, 1.5 cups (113 grams) of green salad and 3 ounces (80 grams) of canned tuna.

Dinner: 3 ounces (85 grams) of lean chicken breast cooked in 1 teaspoon (5 ml) of vegetable oil with 1/2 cup (75 grams) each of broccoli and carrots. Served with 1 cup (190 grams) of brown rice.

Tuesday

Breakfast: 2 slices of whole-wheat toast with 1 teaspoon (4.5 grams) of margarine, 1 tablespoon (20 grams) of jelly or jam, 1/2 cup (120 ml) of fresh orange juice and 1 medium apple.

Snack: 1 medium banana.

Lunch: 3 ounces (85 grams) of lean chicken breast with 2 cups (150 grams) of green salad, 1.5 ounces (45 grams) of low-fat cheese and 1 cup (190 grams) of brown rice.

Snack: 1/2 cup (30 grams) of canned peaches and 1 cup (285 grams) of low-fat yogurt.

Dinner: 3 ounces (85 grams) of salmon cooked in 1 teaspoon (5 ml) of vegetable oil with 1 cup (300 grams) of boiled potatoes and 1.5 cups (225 grams) of boiled vegetables.

Wednesday

Breakfast: 1 cup (90 grams) of oatmeal with 1 cup (240 ml) of skim milk and 1/2 cup (75 grams) of blueberries. 1/2 cup (120 ml) of fresh orange juice.

Snack: 1 medium orange.

Lunch: 2 slices of whole-wheat bread, 3 ounces (85 grams) of lean turkey, 1.5 ounces (45 grams) of low-fat cheese, 1/2 cup (38 grams) of green salad and 1/2 cup (38 grams) of cherry tomatoes.

Snack: 4 whole-grain crackers with 1.5 ounces (45 grams) of cottage cheese and 1/2 cup (75 grams) of canned pineapple.

Dinner: 6 ounces (170 grams) of cod fillet, 1 cup (200 grams) of mashed potatoes, 1/2 cup (75 grams) of green peas and 1/2 cup (75 grams) of broccoli.

Thursday

Breakfast: 1 cup (90 grams) of oatmeal with 1 cup (240 ml) of skim milk and 1/2 cup (75 grams) of raspberries. 1/2 cup (120 ml) of fresh orange juice.

Snack: 1 medium banana.

Lunch: Salad made with 4.5 ounces (130 grams) of grilled tuna, 1 boiled egg, 2 cups (152 grams) of green salad, 1/2 cup (38 grams) of cherry tomatoes and 2 tablespoons (30 ml) of low-fat dressing.

Snack: 1/2 cup (30 grams) of canned pears and 1 cup (285 grams) of low-fat yogurt.

Dinner: 3 ounces (85 grams) of pork fillet with 1 cup (150 grams) of mixed vegetables and 1 cup (190 grams) of brown rice.

Friday

Breakfast: 2 boiled eggs, 2 slices of turkey bacon with 1/2 cup (38 grams) of cherry tomatoes, 1/2 cup (80 grams) of baked beans and 2 slices of whole-wheat toast, plus 1/2 cup (120 ml) of fresh orange juice.

Snack: 1 medium apple.

Lunch: 2 slices of whole-wheat toast, 1 tablespoon of low-fat mayonnaise, 1.5 ounces (45 grams) of low-fat cheese, 1/2 cup (38 grams) of salad greens and 1/2 cup (38 grams) of cherry tomatoes.

Snack: 1 cup of fruit salad.

Dinner: Spaghetti and meatballs made with 1 cup (190 grams) of spaghetti and 4 ounces (115 grams) of minced turkey. 1/2 cup (75 grams) of green peas on the side.

Saturday

Breakfast: 2 slices of whole-wheat toast with 2 tablespoons (40 grams) of peanut butter, 1 medium banana, 2 tablespoons (16 grams) of mixed seeds and 1/2 cup (120 ml) of fresh orange juice.

Snack: 1 medium apple.

Lunch: 3 ounces (85 grams) of grilled chicken, 1 cup (150 grams) of roasted vegetables and 1 cup (190 grams) couscous.

Snack: 1/2 cup (30 grams) of mixed berries and 1 cup (285 grams) of low-fat yogurt.

Dinner: 3 ounces (85 grams) of pork steak and 1 cup (150 grams) of ratatouille with 1 cup (190 grams) of brown rice, 1/2 cup (40 grams) of lentils and 1.5 ounces (45 grams) of low-fat cheese.

Dessert: Low-fat chocolate pudding.

Sunday

Breakfast: 1 cup (90 grams) of oatmeal with 1 cup (240 ml) of skim milk, 1/2 cup (75 grams) of blueberries and 1/2 cup (120 ml) of fresh orange juice.

Snack: 1 medium pear.

Lunch: Chicken salad made with 3 ounces (85 grams) of lean chicken breast, 1 tablespoon of mayonnaise, 2 cups (150 grams) of green salad, 1/2 cup (75 grams) of cherry tomatoes, 1/2 tablespoon (4 grams) of seeds and 4 whole-grain crackers.

Snack: 1 banana and 1/2 cup (70 grams) of almonds.

Dinner: 3 ounces of roast beef with 1 cup (150 grams) of boiled potatoes, 1/2 cup (75 grams) of broccoli and 1/2 cup (75 grams) of green peas.

Summary On the DASH diet, you can eat a variety of scrumptious, healthy meals that pack plenty of vegetables alongside various fruits and good protein sources.

Because there are no set foods on the DASH diet, you can adapt your current diet to the DASH guidelines by doing the following:

Eat more vegetables and fruits.

Swap refined grains for whole grains.

Choose fat-free or low-fat dairy products.

Choose lean protein sources like fish, poultry and beans.

Cook with vegetable oils.

Limit your intake of foods high in added sugars, like soda and candy.

Limit your intake of foods high in saturated fats like fatty meats, full-fat dairy and oils like coconut and palm oil.

Outside of measured fresh fruit juice portions, this diet recommends you stick to low-calorie drinks like water, tea and coffee.

Summary It's possible to align your current diet with the DASH diet. Simply eat more fruits and vegetables, choose low-fat products as well as lean proteins and limit your intake of processed, high-fat and sugary foods.

If you're thinking about trying DASH to lower your blood pressure, you might have a few questions about other aspects of your lifestyle.

The most commonly asked questions are addressed below.

Can I Drink Coffee on the DASH Diet?

The DASH diet doesn't prescribe specific guidelines for coffee. However, some people worry that caffeinated beverages like coffee may increase their blood pressure.

It's well known that caffeine can cause a short-term increase in blood pressure ( 33).

Furthermore, this rise is greater in people with high blood pressure ( 34, 35).

However, a recent review claimed that this popular beverage doesn't increase the long-term risk of high blood pressure or heart disease - even though it caused a short-term (1-3 hours) increase in blood pressure ( 33).

For most healthy people with normal blood pressure, 3-4 regular cups of coffee per day are considered safe ( 36).

Keep in mind that the slight rise in blood pressure (5-10 mm Hg) caused by caffeine means that people who already have high blood pressure probably need to be more careful with their coffee consumption.

Do I Need to Exercise on the DASH Diet?

The DASH diet is even more effective at lowering blood pressure when paired with physical activity ( 18).

Given the independent benefits of exercise on health, this is not surprising.

It's recommended to do 30 minutes of moderate activity most days, and it's important to choose something you enjoy - this way, you will be more likely to keep it up.

Examples of moderate activity include:

Brisk walking (15 minutes per mile or 9 minutes per kilometer)

Running (10 minutes per mile or 6 minutes per kilometer)

Cycling (6 minutes per mile or 4 minutes per kilometer)

Swimming laps (20 minutes)

Housework (60 minutes)

Can I Drink Alcohol on the DASH Diet?

Drinking too much alcohol can increase your blood pressure ( 37).

In fact, regularly drinking more than 3 drinks per day has been linked to an increased risk of high blood pressure and heart disease ( 38).

On the DASH diet, you should drink alcohol sparingly and not exceed official guidelines - 2 or fewer drinks per day for men and 1 or fewer for women.

Summary You can drink coffee and alcohol in moderation on the DASH diet. Combining the DASH diet with exercise may make it even more effective.

The DASH diet may be an easy and effective way to reduce blood pressure.

However, keep in mind that cutting daily salt intake to 3/4 teaspoon (1,500 mg) or less has not been linked to any hard health benefits - such as a reduced risk of heart disease - despite the fact that it can lower blood pressure.

Moreover, the DASH diet is very similar to the standard low-fat diet, which large controlled trials have not shown to reduce the risk of death by heart disease ( 39, 40).

Healthy individuals may have little reason to follow this diet. Nevertheless, if you have high blood pressure or think you may be sensitive to salt, DASH may be a good choice for you.

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The DASH Diet: A Complete Overview and Meal Plan

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High blood pressure affects more than a billion people worldwide - and that number is rising. In fact, the number of people with high blood pressure has doubled in the last 40 years - a serious health concern, as high blood pressure is linked to a higher risk of conditions such as heart disease, kidney failure and stroke ( 1, 2).

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The ketogenic diet involves consuming a very low amount of carbohydrates and replacing them with fat to help your body burn fat for energy. Health benefits can include weight loss and lowering your risk for certain diseases.

The ketogenic diet (or keto diet, for short) is a low carb, high fat diet that offers many health benefits.

In fact, many studies show that this type of diet can help you lose weight and improve your health ().

Ketogenic diets may even have benefits against diabetes, cancer, epilepsy, and Alzheimer's disease (, , , ).

Here is a detailed beginner's guide to the keto diet.

Keto basics

The ketogenic diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb diets.

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain ().

Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits (, , ).

SUMMARY
The keto diet is a low carb, high fat diet. It lowers blood sugar and insulin levels and shifts the body's metabolism away from carbs and toward fat and ketones.

There are several versions of the ketogenic diet, including:

Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.

Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.

High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

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.

SUMMARY
There are several versions of the keto diet. The standard (SKD) version is the most researched and most recommended.

Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs.

It occurs when you significantly reduce your consumption of carbohydrates, limiting your body's supply of glucose (sugar), which is the main source of energy for the cells.

Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils ().

It's also important to moderate your protein consumption. This is because protein can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis ().

Blood, urine, and breath tests are available, which can help determine whether you've entered ketosis by measuring the amount of ketones produced by your body.

SUMMARY
Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs. Modifying your diet and practicing intermittent fasting can help you enter ketosis faster. Certain tests and symptoms can also help determine whether you've entered ketosis.

In fact, research shows that the ketogenic diet may be as effective for weight loss as a low fat diet (, , ).

What's more, it also led to reductions in diastolic blood pressure and triglyceride levels ().

Another study in 34 older adults found that those who followed a ketogenic diet for 8 weeks lost nearly five times as much total body fat as those who followed a low fat diet ().

The increased ketones, lower blood sugar levels, and improved insulin sensitivity may also play a key role (, ).

For more details on the weight loss effects of a ketogenic diet, read this article.

SUMMARY
A ketogenic diet can help you lose slightly more weight than a low fat diet. This often happens with less hunger.

The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes, and metabolic syndrome (, , , ).

One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% ().

A small study in women with type 2 diabetes also found that following a ketogenic diet for 90 days significantly reduced levels of hemoglobin A1C, which is a measure of long-term blood sugar management ().

Another study in 349 people with type 2 diabetes found that those who followed a ketogenic diet lost an average of 26.2 pounds (11.9 kg) over a 2-year period. This is an important benefit when considering the link between weight and type 2 diabetes (, ).

What's more, they also experienced improved blood sugar management, and the use of certain blood sugar medications decreased among participants throughout the course of the study ().

For more information, check out this article on the benefits of low carb diets for people with diabetes.

SUMMARY
The ketogenic diet can boost insulin sensitivity and cause fat loss, leading to significant health benefits for people with type 2 diabetes or prediabetes.

The ketogenic diet actually originated as a tool for treating neurological diseases such as epilepsy.

Studies have now shown that the diet can have benefits for a wide variety of different health conditions:

Heart disease. The ketogenic diet can help improve risk factors like body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar (, ).

Cancer. The diet is currently being explored as an additional treatment for cancer, because it may help slow tumor growth. (, , ).

Alzheimer's disease. The keto diet may help reduce symptoms of Alzheimer's disease and slow its progression (, , ).

Polycystic ovary syndrome. The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome (, ).

However, keep in mind that research into many of these areas is far from conclusive.

SUMMARY
A ketogenic diet may provide many health benefits, especially with metabolic, neurological, or insulin-related diseases.

Any food that's high in carbs should be limited.

Here's a list of foods that need to be reduced or eliminated on a ketogenic diet:

sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.

grains or starches: wheat-based products, rice, pasta, cereal, etc.

fruit: all fruit, except small portions of berries like strawberries

beans or legumes: peas, kidney beans, lentils, chickpeas, etc.

root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.

low fat or diet products: low fat mayonnaise, salad dressings, and condiments

some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.

unhealthy fats: processed vegetable oils, mayonnaise, etc.

alcohol: beer, wine, liquor, mixed drinks

sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

SUMMARY
Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice, and even most fruits.

You should base the majority of your meals around these foods:

meat: red meat, steak, ham, sausage, bacon, chicken, and turkey

fatty fish: salmon, trout, tuna, and mackerel

eggs: pastured or omega-3 whole eggs

butter and cream: grass-fed butter and heavy cream

cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella

nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.

healthy oils: extra virgin olive oil, and avocado oil

avocados: whole avocados or freshly made guacamole

low carb veggies: green veggies, tomatoes, onions, peppers, etc.

condiments: salt, pepper, herbs, and spices

It's best to base your diet mostly on whole, single-ingredient foods. Here's a list of 44 healthy low carb foods.

SUMMARY
Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados, and plenty of low carb veggies.

To help get you started, here's a sample ketogenic diet meal plan for one week:

Monday

breakfast: veggie and egg muffins with tomatoes

lunch: chicken salad with olive oil, feta cheese, olives, and a side salad

dinner: salmon with asparagus cooked in butter

Tuesday

breakfast: egg, tomato, basil, and spinach omelet

lunch: almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake (more keto smoothies here) with a side of sliced strawberries

dinner: cheese-shell tacos with salsa

Wednesday

Thursday

breakfast: omelet with avocado, salsa, peppers, onion, and spices

lunch: a handful of nuts and celery sticks with guacamole and salsa

dinner: chicken stuffed with pesto and cream cheese, and a side of grilled zucchini

Friday

Saturday

Sunday

Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits.

For tons of recipes, check out these 101 healthy low carb recipes and this keto shopping list.

SUMMARY
You can eat a wide variety of tasty and nutritious meals on a ketogenic diet. It's not all meats and fats. Vegetables are an important part of the diet.

In case you get hungry between meals, here are some healthy, keto-approved snacks:

SUMMARY
Great snacks for a keto diet include pieces of meat, cheese, olives, boiled eggs, nuts, raw veggies, and dark chocolate.

Although getting started on the ketogenic diet can be challenging, there are several tips and tricks that you can use to make it easier.

Start by familiarizing yourself with food labels and checking the grams of fat, carbs, and fiber to determine how your favorite foods can fit into your diet.

Planning out your meals in advance may also be beneficial and can help you save extra time throughout the week.

Many websites, food blogs, apps, and cookbooks also offer keto-friendly recipes and meal ideas that you can use to build your own custom menu.

Alternatively, some meal delivery services even offer keto-friendly options for a quick and convenient way to enjoy keto meals at home.

Look into healthy frozen keto meals when you're short on time

When going to social gatherings or visiting family and friends, you may also want to consider bringing your own food, which can make it much easier to curb cravings and stick to your meal plan.

SUMMARY
Reading food labels, planning your meals ahead, and bringing your own foods when visiting family and friends can make it much easier to stick to the ketogenic diet.

Many restaurant meals can be made keto-friendly.

Most restaurants offer some kind of meat or fish-based dish. Order this and replace any high carb food with extra vegetables.

Egg-based meals are also a great option, such as an omelet or eggs and bacon.

Another favorite is bun-less burgers. You could also swap the fries for vegetables instead. Add extra avocado, cheese, bacon, or eggs.

At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa, and sour cream.

For dessert, ask for a mixed cheese board or berries with cream.

SUMMARY
When eating out, select a meat-, fish-, or egg-based dish. Order extra veggies instead of carbs or starches, and have cheese for dessert.

Although the ketogenic diet is usually safe for most healthy people, there may be some initial side effects while your body adapts.

Reported keto flu symptoms include diarrhea, constipation, and vomiting (). Other less common symptoms include:

poor energy and mental function

increased hunger

sleep issues

nausea

digestive discomfort

decreased exercise performance

To minimize this, you can try a regular low carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs.

A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements may help. Talk to your doctor about your nutritional needs.

At least in the beginning, it's important to eat until you're full and avoid restricting calories too much. Usually, a ketogenic diet causes weight loss without intentional calorie restriction.

SUMMARY
Many of the side effects of starting a ketogenic diet can be limited. Easing into the diet and taking mineral supplements can help.

Staying on the keto diet in the long term may have some negative effects, including risks of the following:

low protein in the blood

extra fat in the liver

kidney stones

micronutrient deficiencies

A type of medication called sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes can increase the risk for diabetic ketoacidosis, a dangerous condition that increases blood acidity. Anyone taking this medication should avoid the keto diet (, ).

More research is being done to determine the safety of the keto diet in the long term. Keep your doctor informed of your eating plan to guide your choices.

SUMMARY
There are some side effects to the keto diet about which you should speak to your doctor if you plan to stay on the diet long term.

Although no supplements are required, some can be useful.

SUMMARY
Certain supplements can be beneficial on a ketogenic diet. These include exogenous ketones, MCT oil, and minerals.

Here are answers to some of the most common questions about the ketogenic diet.
1. Can I ever eat carbs again?
Yes. However, it's important to significantly reduce your carb intake initially. After the first 2 to 3 months, you can eat carbs on special occasions - just return to the diet immediately after.
2. Will I lose muscle?
There's a risk of losing some muscle on any diet. However, protein intake and high ketone levels may help minimize muscle loss, especially if you lift weights (, ).
3. Can I build muscle on a ketogenic diet?
Yes, but it may not work as well as on a moderate carb diet (, ). For more details about low carb or keto diets and exercise performance, read this article.
4. How much protein can I eat?
Protein should be moderate, as a very high intake can spike insulin levels and lower ketones. Around 35% of total calorie intake is probably the upper limit.
5. What if I am constantly tired, weak, or fatigued?
You may not be in full ketosis or be utilizing fats and ketones efficiently. To counter this, lower your carb intake and revisit the points above. A supplement like MCT oil or ketones may also help (, ).
6. My urine smells fruity. Why is this?
Don't be alarmed. This is simply due to the excretion of by-products created during ketosis ().
7. My breath smells. What can I do?
This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.
8. I heard ketosis was extremely dangerous. Is this true?
People often confuse ketosis with ketoacidosis. Ketoacidosis is dangerous, but the ketosis on a ketogenic diet is usually fine for healthy people. Speak to your doctor before starting any new diet.
9. I have digestion issues and diarrhea. What can I do?
This common side effect usually passes after 3 to 4 weeks. If it persists, try eating more high fiber veggies (, 56).

A ketogenic diet can be great for people who:

are overweight

have diabetes

are looking to improve their metabolic health

It may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight.

It may also not be sustainable for some people's lifestyles and preferences. Speak with your doctor about your eating plan and goals to decide if a keto eating plan right for you.
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The Ketogenic Diet: A Detailed Beginner's Guide to Keto

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The ketogenic diet involves consuming a very low amount of carbohydrates and replacing them with fat to help your body burn fat for energy. Health benefits can include weight loss and lowering your risk for certain diseases. The ketogenic diet (or keto diet, for short) is a low carb, high fat diet that offers many health benefits.