Your Guide to the Popular Diets — Part 1: The Keto Diet

What Is Ketosis?

Your body usually runs on glucose, a type of sugar. When you cut carbs sharply or fast, your stored glucose runs out. Your body then burns fat for energy. This process makes compounds called ketones — and the state is called ketosis.

How the Keto Diet Works

The keto diet is a low-carb, high-fat eating plan designed to keep you in ketosis.
To reach this state, your macronutrients should look like this:

  • Carbohydrates: 20–30 g per day

  • Fat: 70–80% of total calories

  • Protein: 15–20% of total calories

Keeping these ratios right can be tricky without guidance.

Foods to Eat and Avoid

To stay in ketosis, avoid or limit:

  • Grains (rice, bread, pasta, oats)

  • Starchy vegetables (potatoes, corn, sweet potatoes)

  • Legumes (beans, lentils, chickpeas)

  • Fruits (most are high in sugar)

  • High-lactose dairy (milk, sweetened yogurt)

  • Sugar and sweet syrups

Stick to non-starchy vegetables such as spinach, lettuce, cucumber, broccoli, and bok choy.
Limit slightly higher-carb vegetables like bell peppers and green beans.

For healthier fat choices:

  • Eat avocados, nuts, seeds, olives, olive oil, and coconut oil.

  • Pick lean, unprocessed meats and fatty fish (like salmon and mackerel).

  • Avoid processed meats and trans fats.

Possible Benefits

  • Weight loss: Eating fewer carbs lowers calories. Ketones may also reduce hunger. Higher protein can help you feel full.

  • Better blood sugar control: Some studies show keto can improve insulin sensitivity and blood sugar in people with prediabetes or type 2 diabetes (only under medical supervision).

Possible Side Effects

  • Nutrient gaps: Cutting fruits, grains, and legumes may mean less fiber, vitamins, and minerals.

  • Keto flu: Losing stored carbs makes you lose water and sodium. This can cause fatigue, dizziness, and nausea. Adding about ¼ teaspoon of salt per day may help.

  • Kidney strain: Processing extra protein creates more waste for your kidneys.

  • Bone health risks: Long-term keto may reduce bone minerals and increase osteoporosis risk.

Stay Safe on Keto

Before starting, talk to a doctor or dietitian. They can check your health and recommend supplements such as:

  • Multivitamins

  • Calcium, vitamin D, vitamin K, magnesium

  • Fiber and probiotics

This helps lower the risk of long-term nutrient problems.

Author

  • PRIME is a bi-monthly health and lifestyle magazine for those aged 40 and above. Published since 2006 by Spring Publishing, it features inspiring cover stories of celebrities, as well as other health and lifestyle information. Prime has also featured leading celebrities such as Brad Pitt, Matt Damon, Tom Hanks, Julia Roberts, Angelina Jolie, Kate Winslet, Mary Buffett, and many others.

    Each issue contains a Special Feature that covers a specific theme or topic, a Cover Story, an Ask the Doctor section (where doctors answer readers’ questions), Nutrition and Well-being segments, and Leisure and Lifestyle content.

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