It can work, but it may be difficult to maintain long term.
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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. | | | | | | | Let's put it to the expert,
Tim Snaith
Newsletter Editor, Healthline |  | | Written by Tim Snaith
March 24, 2026 • 3 min read | | | | | |  | | | | Q: | I'm interested in trying the keto diet to lose weight. Is there anything I should know before starting? | | | 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:
🥑 High-fat foods: for example, avocado, nuts, seeds, oils, and high fat dairy.
🍳 A moderate amount of protein: meat, fish, eggs, Greek yogurt, and cottage cheese.
🥬 Very low carbohydrate foods: non-starchy vegetables and leafy greens, small amounts of fruits that are lower in sugar, like berries.
The keto diet is a restrictive diet that may not be sustainable long-term, and you should consult with your doctor to ensure it is safe for you. | | | | | Catherine Donnellan, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) |  RECIPE PICKBaja-style Cod Tacos with Shredded Cabbage and Tartar SauceHave a baja blast with this tasty weeknight dinner.GET THE RECIPE → | | | Sponsored by | |  | | | | | Easy, effortless, and always delicious | | | | |  | | HelloFresh | | Let HelloFresh take the heavy lifting off your plate and make dinner easy, enjoyable, and healthy again. All you have to do is wait for your weekly box of quick-prep meal kits and ready-made meals to arrive at your door and spend 30 minutes (or less!) cooking. No need to sacrifice quality when ingredients are fresh, taste when recipes are chef-curated, or your health goals when you can choose from Calorie Smart, Protein Smart, and veggie-packed. Receive a Zwilling Four Star Chef's Knife (while supplies last) and 10 meals for free with your third box if you're actively subscribed! | | | | Every product we recommend has gone through either Healthline's or Optum Now's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. | | | | | | | | | | | | What we're digesting | | 📦 The best keto meal delivery services right now. Our latest picks, tested and ranked by taste, nutrition, and value. | | 🩸 High blood sugar and breast cancer treatment. Certain targeted therapies can spike glucose levels as a serious side effect. | | 🤝 When to get a second opinion for Crohn's. A third of people with IBD don't respond to first-line treatments — fresh eyes can sometimes help. | | 📈 6 tips for better blood glucose monitoring. Accurate readings start with good timing and the right habits. | | | |   | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | frozen mango chunks.️ | | | | |
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