11 Aug 2023 • 6 min read
Have you heard of the keto diet? The one where you can eat lots of cheese?
If you haven’t, then you’re in the right place as we’ve got the answers to your most Googled questions surrounding the ketogenic diet below.
Read on to discover if this is the diet for you!
Did you know that the ketogenic diet has been used since the 1920s for the treatment of epilepsy? The keto diet is an established treatment option for children with hard to control epilepsy. However, relatively recently has it become more popular among adults looking to lose weight or benefit from the dietary requirements.1
The ketogenic diet includes high amounts of fat, low to moderate amounts of protein, and very little carbohydrates.2 Typically comprising 70-75% fat, 20% protein and 5-10% carbs.3
Eating far fewer carbs allows your body to burn fat for fuel, putting your body into a metabolic state called ketosis. In this state, your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy.4
Check out our Keto diet plan for beginners article for some tips on where to start!
Overall, ketogenic diets usually result in improvements of cholesterol levels. It is usual for LDL cholesterol levels to go down and HDL cholesterol levels go up, which is healthy.4
Though sometimes in the initial stages of keto the diet can lead to a surge in LDL and triglycerides, the bad cholesterol, however this usually levels out after a few months.5
The keto diet works by changing the way your body uses food; reducing the number of carbs you eat and teaching your body to burn fat for fuel instead.
You need to stay under 50g of carbohydrates per day to enter and stay in ketosis.
Eating between 20 – 50g of carbohydrates each day will usually take you 2 – 4 days to enter ketosis. However, the time it takes to enter this state varies based on several factors, such as:
Cheese is the perfect keto food as it contains a high fat content, moderate-protein, and is low-carb.
Some of the best cheeses to eat on a keto diet are goats’ cheese, blue cheese, cream cheese, and parmesan cheese.
Though there are some cheeses that aren’t recommended on keto, these being canned or spray cheese, American cheese, mild cheddar cheese, ricotta cheese and cottage cheese.7
This is because they’re either highly processed, or they don’t sit within the high fat, moderate protein, and low carb percentages.
There is currently no strong evidence to suggest that the keto diet helps with menopause.
There is evidence to suggest that a keto diet can help with weight loss, visceral adiposity (hidden fat), and appetite control.8
Foods you can eat on the keto diet include:
We hope this has cleared up some of your curiosities around the keto diet. Though remember that it’s important to follow a diet that best suits your lifestyle.