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I’ve tried the keto diet several times over the years, and I lost a significant amount of weight each time. I didn’t miss bread, pasta, or desserts too much. In fact, following a keto eating pattern for a time changed my habits for the better, permanently.
But my main problems with the diet were the expense (steak and eggs every day adds up), and the limited options when eating out. Many people have a hard time staying within the strict confines of the diet and fall back into established eating patterns.
So, is keto worth the trouble, and does it really help you lose weight in a sustainable way? We asked dietitian Catherine Donnellan to trim the fat and give us the skinny on keto.
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Let’s put it to the expert,
Tim Snaith
Newsletter Editor, Healthline
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Written by Tim Snaith
March 24, 2026 • 3 min read |
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| Q: |
I’m interested in trying the keto diet to lose weight. Is there anything I should know before starting? |
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| A: |
The keto diet is a low carbohydrate, high fat diet that shifts the body into ketosis to use fat for energy instead of carbohydrates. One common misconception is that the keto diet automatically leads to weight loss because it is a low carb diet; however, eating in a calorie deficit is still required.
It is possible to overeat while on a keto diet, and the weight loss you expect will not be achieved if that happens.
Carbohydrate intake is limited to 20-50 grams of total carbohydrates while eating keto, and it takes about 2-4 days to enter ketosis. Ketosis can be measured using ketone testing kits, which can use blood, urine, or breath tests. Some people may experience side effects like nausea, constipation, fatigue, and headaches, which are sometimes referred to as the “keto-flu.”
Foods you will eat on a keto diet:
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