The Ketogenic Diet: Complete Beginner’s Guide to Keto Success

The ketogenic diet represents a transformative approach to nutrition that involves drastically reducing carbohydrate intake while significantly increasing healthy fat consumption. This metabolic shift enables your body to become highly efficient at burning fat for fuel, offering potential benefits for weight management and overall health.

Known simply as “keto,” this dietary approach has gained tremendous popularity among health enthusiasts, fitness professionals, and individuals seeking effective weight loss strategies. The fundamental principle involves transitioning your body into a metabolic state where fat, rather than glucose, becomes the primary energy source.

Research continues to reveal promising applications for the ketogenic diet beyond weight loss, including potential therapeutic benefits for various metabolic conditions, neurological disorders, and chronic health concerns.

Understanding the Ketogenic Diet: What Is Keto?

The ketogenic diet is fundamentally a very low-carbohydrate, high-fat eating plan that shares conceptual similarities with other low-carb dietary approaches. However, keto takes carbohydrate restriction to a more significant level, typically limiting carbs to just 5-10% of total daily calories.

When you dramatically reduce carbohydrate intake, your body enters a metabolic state called ketosis. During ketosis, your body becomes remarkably efficient at converting fat into energy. The liver transforms fatty acids into molecules called ketones, which serve as an alternative fuel source for your brain and other organs.

This metabolic adaptation represents a fundamental shift in how your body processes energy. Instead of relying on the constant influx of dietary carbohydrates and the resulting blood sugar fluctuations, your body taps into fat stores for consistent, stable energy.

The Science Behind Ketosis

Under normal dietary conditions, your body primarily uses glucose (derived from carbohydrates) as its main energy source. When carbohydrate availability becomes limited, your body must find alternative fuel sources to maintain vital functions.

This is where ketosis becomes relevant. After several days of carbohydrate restriction, glycogen stores (stored glucose) become depleted. In response, your liver begins breaking down fatty acids into ketone bodies: beta-hydroxybutyrate, acetoacetate, and acetone.

These ketones circulate through your bloodstream, providing energy to tissues throughout your body, including your brain, which normally relies heavily on glucose. This metabolic flexibility represents an evolutionary adaptation that allowed humans to survive periods of food scarcity.

Keto Diet Rules: What Can You Eat?

Understanding the basic rules of the ketogenic diet is essential for success. The standard ketogenic diet typically follows these macronutrient ratios:

• Fat: 70-75% of total daily calories
• Protein: 20-25% of total daily calories
• Carbohydrates: 5-10% of total daily calories (typically 20-50 grams per day)

Foods to Embrace on Keto

Building your meals around these nutritious, keto-friendly foods will help you achieve and maintain ketosis:

• Quality Proteins: Grass-fed beef, lamb, pork, chicken, turkey, and wild-caught fish like salmon, sardines, mackerel, and trout
• Healthy Fats: Extra virgin olive oil, coconut oil, avocado oil, grass-fed butter, and ghee
• Low-Carb Vegetables: Leafy greens (spinach, kale, arugula), cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), zucchini, asparagus, and bell peppers
• Full-Fat Dairy: Heavy cream, cheese (cheddar, mozzarella, cream cheese, goat cheese), and Greek yogurt (in moderation)
• Nuts and Seeds: Almonds, macadamias, walnuts, pecans, chia seeds, flaxseeds, and pumpkin seeds
• Eggs: Whole eggs prepared any way, preferably from pasture-raised chickens
• Avocados: Whole avocados and fresh guacamole
• Beverages: Water, unsweetened coffee, tea, and bone broth

Foods to Avoid on Keto

Successfully following the ketogenic diet requires avoiding or strictly limiting these high-carbohydrate foods:

• Grains and Starches: Bread, pasta, rice, cereal, oats, quinoa, and wheat products
• Sugary Foods: Soda, fruit juice, candy, ice cream, cakes, cookies, and most desserts
• Most Fruits: Bananas, apples, oranges, grapes (small portions of berries are acceptable)
• Legumes: Beans, lentils, chickpeas, and peas
• Root Vegetables: Potatoes, sweet potatoes, carrots, and parsnips
• Low-Fat Products: Reduced-fat dairy, low-fat salad dressings, and diet foods often contain added sugars
• Unhealthy Fats: Processed vegetable oils, margarine, and trans fats
• Alcohol: Beer, sweet wines, and cocktails with sugary mixers
• Sugar-Free Products: Many contain carb-heavy sugar alcohols that can affect ketosis

Different Types of Ketogenic Diets

While the standard ketogenic diet remains the most researched and widely recommended version, several variations exist to accommodate different needs and goals:

Standard Ketogenic Diet (SKD)

This classic approach maintains consistent macronutrient ratios every day: approximately 75% fat, 20% protein, and 5% carbohydrates. SKD is appropriate for most people beginning their keto journey and provides the foundation for achieving consistent ketosis.

Targeted Ketogenic Diet (TKD)

This variation allows for strategic carbohydrate consumption around workout periods. Athletes and highly active individuals may add 25-50 grams of fast-digesting carbs before intense exercise sessions to fuel performance while maintaining ketosis throughout the rest of the day.

Cyclical Ketogenic Diet (CKD)

CKD involves alternating periods of strict ketogenic eating with higher-carb “refeeding” days. A common approach includes five consecutive ketogenic days followed by two higher-carb days. This method appeals to bodybuilders and athletes seeking to optimize both fat burning and muscle building.

High-Protein Ketogenic Diet

This variation increases protein intake to approximately 35% of calories while reducing fat to 60%, with carbohydrates remaining at 5%. This approach may benefit individuals concerned about muscle preservation or those with higher protein requirements.

For beginners, the standard ketogenic diet represents the best starting point, as it has the most extensive research support and provides clear, consistent guidelines.

Weight Loss on the Keto Diet

One of the most compelling reasons people adopt the ketogenic diet is its effectiveness for weight loss. Multiple mechanisms contribute to keto’s weight loss benefits:

How Keto Promotes Weight Loss

Enhanced Fat Burning: By depleting carbohydrate stores and lowering insulin levels, your body becomes optimized for breaking down stored body fat for energy.

Appetite Suppression: Ketones have natural appetite-suppressing properties. Additionally, high-fat foods promote satiety, meaning you feel fuller longer and naturally consume fewer calories without conscious restriction.

Reduced Water Retention: Carbohydrates cause your body to retain water. When you restrict carbs, you initially lose significant water weight, which can provide motivating early results.

Improved Insulin Sensitivity: Lower insulin levels facilitate fat burning and reduce fat storage, creating a more favorable hormonal environment for weight loss.

Increased Energy Expenditure: Some research suggests that ketogenic diets may slightly increase the number of calories burned at rest, though this effect remains modest.

What Research Shows

Studies comparing ketogenic diets to traditional low-fat diets consistently demonstrate that keto produces comparable or superior weight loss results. Many people lose weight on keto without the need for calorie counting or restrictive portion control, as the natural appetite suppression helps regulate intake automatically.

Research indicates that people following ketogenic diets often lose more body fat while better preserving lean muscle mass compared to standard calorie-restricted diets. The metabolic advantages of ketosis, combined with adequate protein intake, help protect muscle tissue during weight loss.

Health Benefits Beyond Weight Loss

While weight loss often motivates people to try keto, the diet offers numerous additional health benefits supported by scientific research:

Blood Sugar and Diabetes Management

The ketogenic diet shows remarkable potential for managing blood sugar levels and improving insulin sensitivity. By virtually eliminating dietary carbohydrates, keto minimizes blood sugar fluctuations and reduces insulin demand.

For individuals with type 2 diabetes or prediabetes, ketogenic eating may help improve glycemic control, reduce dependency on blood sugar medications (under medical supervision), and address underlying metabolic dysfunction. Some research participants have experienced significant improvements in hemoglobin A1C levels, a marker of long-term blood sugar management.

However, anyone with diabetes considering the ketogenic diet should work closely with their healthcare provider, as dietary changes can significantly impact medication needs and blood sugar levels.

Heart Health Improvements

Despite being a high-fat diet, ketogenic eating can positively influence several cardiovascular risk factors when focused on healthy fat sources:

• Increased HDL (good) cholesterol levels
• Reduced triglyceride levels
• Improved blood pressure in many individuals
• Better blood sugar control, which protects vascular health
• Reduced inflammation markers

The key is emphasizing healthy fats like olive oil, avocados, nuts, and fatty fish while limiting processed fats and excessive saturated fat from low-quality sources.

Neurological Benefits

The ketogenic diet originated as a therapeutic intervention for epilepsy in the 1920s and remains an effective treatment for drug-resistant seizures, particularly in children. Beyond epilepsy, emerging research explores keto’s potential for various neurological conditions:

Alzheimer’s Disease: Some research suggests ketones may provide an alternative brain fuel when glucose metabolism becomes impaired, potentially slowing cognitive decline.

Parkinson’s Disease: Preliminary studies indicate possible symptom improvements in some Parkinson’s patients following ketogenic diets, though more research is needed.

Traumatic Brain Injury: Ketones may offer neuroprotective benefits following brain injuries, supporting recovery and reducing secondary damage.

Migraine Headaches: Some individuals report reduced migraine frequency and severity when following ketogenic diets, possibly due to stabilized blood sugar and reduced inflammation.

Metabolic Syndrome

Metabolic syndrome—a cluster of conditions including high blood pressure, elevated blood sugar, excess abdominal fat, and abnormal cholesterol levels—responds favorably to ketogenic eating. By addressing insulin resistance at its root, keto can improve multiple metabolic syndrome markers simultaneously.

PCOS (Polycystic Ovary Syndrome)

Women with PCOS often struggle with insulin resistance and hormonal imbalances. The ketogenic diet’s insulin-lowering effects may help improve PCOS symptoms, including irregular menstrual cycles, excess androgen levels, and difficulty managing weight.

Cancer Research

While not a cancer treatment, the ketogenic diet is being studied as a potential complementary approach. The theory suggests that since many cancer cells preferentially use glucose for fuel, limiting glucose availability through carbohydrate restriction might help slow tumor growth. This remains an active area of research requiring much more investigation.

Getting Started: Your First Week on Keto

Beginning the ketogenic diet requires preparation and understanding to maximize success and minimize discomfort:

Step 1: Calculate Your Macros

Determine your specific macronutrient targets based on your body weight, activity level, and goals. Many online keto calculators can help establish personalized targets for fat, protein, and carbohydrate intake.

Step 2: Clean Out Your Kitchen

Remove high-carb temptations from your home. Donate or discard pasta, bread, sugary snacks, and other foods that don’t align with your new eating plan. Restock with keto-friendly alternatives.

Step 3: Plan Your Meals

Meal planning prevents impulsive food choices and ensures you have appropriate options available. Prepare a week’s worth of breakfast, lunch, and dinner ideas using keto-friendly ingredients.

Step 4: Stay Hydrated

Drink plenty of water, especially during the initial adaptation period. As your body releases stored glycogen, you’ll also lose water and electrolytes, making hydration particularly important.

Step 5: Consider Electrolyte Balance

Add extra salt to your meals and consider supplementing with magnesium and potassium to prevent electrolyte imbalances that can cause uncomfortable symptoms during adaptation.

Step 6: Track Your Progress

Monitor your food intake, at least initially, to ensure you’re hitting your macronutrient targets. Apps and food journals make tracking simple and help you learn the carbohydrate content of various foods.

Sample Keto Meal Plan

Here’s a practical one-week meal plan to help you get started with ketogenic eating:

Monday

• Breakfast: Three-egg omelet with spinach, mushrooms, and cheese cooked in butter
• Lunch: Grilled chicken Caesar salad with parmesan cheese and olive oil dressing (no croutons)
• Dinner: Baked salmon with roasted asparagus and cauliflower mash
• Snack: Celery sticks with almond butter

Tuesday

• Breakfast: Full-fat Greek yogurt with crushed walnuts and a few raspberries
• Lunch: Lettuce-wrapped burger with cheese, avocado, and sugar-free mayo
• Dinner: Pork chops with sautéed green beans and butter
• Snack: String cheese and macadamia nuts

Wednesday

• Breakfast: Keto smoothie with coconut milk, protein powder, spinach, and almond butter
• Lunch: Cobb salad with hard-boiled eggs, bacon, avocado, and blue cheese
• Dinner: Zucchini noodles with meat sauce and parmesan
• Snack: Pepperoni slices with cream cheese

Thursday

• Breakfast: Bacon and eggs with sautéed spinach
• Lunch: Tuna salad stuffed in avocado halves
• Dinner: Grilled steak with compound butter and roasted Brussels sprouts
• Snack: Handful of pecans

Friday

• Breakfast: Cloud bread with cream cheese and smoked salmon
• Lunch: Chicken and vegetable soup with bone broth base
• Dinner: Shrimp scampi with zucchini noodles
• Snack: Dark chocolate (90% cacao) and almonds

Saturday

• Breakfast: Keto pancakes made with almond flour topped with butter and sugar-free syrup
• Lunch: BLT lettuce wraps with mayo
• Dinner: Baked chicken thighs with cauliflower rice and broccoli
• Snack: Cheese crisps with guacamole

Sunday

• Breakfast: Breakfast casserole with sausage, eggs, and cheese
• Lunch: Leftover dinner portions
• Dinner: Roasted lamb with mint sauce and cauliflower gratin
• Snack: Olives and salami

Keto-Friendly Snacks

Having convenient snack options prevents reaching for high-carb alternatives when hunger strikes between meals:

• Hard-boiled eggs
• Nuts and seeds (measured portions)
• Cheese cubes or string cheese
• Beef or turkey jerky (sugar-free)
• Pork rinds
• Avocado with salt and pepper
• Cucumber slices with cream cheese
• Olives
• Keto fat bombs
• Sugar-free nut butter on celery
• Pepperoni chips
• Seaweed snacks
• Small portions of berries with whipped cream
• Coconut chips (unsweetened)

Eating Out on Keto

Maintaining ketogenic eating while dining out requires strategy but remains entirely manageable:

General Restaurant Tips

• Request substitutions: Replace rice, potatoes, or pasta with extra vegetables or salad
• Choose grilled, baked, or roasted proteins over breaded or fried options
• Ask for sauces and dressings on the side to control carb intake
• Don’t be shy about customizing orders—most restaurants accommodate dietary preferences
• Skip the bread basket and ask for olive oil and vegetables instead

Cuisine-Specific Strategies

Steakhouses: Order steak or prime rib with vegetable sides, Caesar salad without croutons, and compound butter.

Mexican Restaurants: Choose fajitas without tortillas, add extra guacamole, sour cream, and cheese. Request a salad instead of rice and beans.

Italian Restaurants: Order meat or fish dishes with vegetables. Avoid pasta but enjoy olive oil, cheese, and antipasto platters.

Asian Restaurants: Select stir-fried meat and vegetables, but request no added sugar or cornstarch. Avoid rice and noodles.

Fast Food: Order bunless burgers, grilled chicken salads with ranch or blue cheese dressing, or lettuce-wrapped sandwiches.

Understanding the Keto Flu

Many people experience temporary side effects during the first week of ketogenic eating, collectively termed “keto flu.” These symptoms typically resolve within 3-7 days as your body adapts:

Common Symptoms

• Headaches
• Fatigue and weakness
• Irritability
• Difficulty concentrating (“brain fog”)
• Dizziness
• Nausea
• Muscle cramps
• Sleep disturbances

Minimizing Keto Flu

Increase Electrolytes: Consume extra sodium (salt), potassium (avocados, spinach), and magnesium (nuts, dark chocolate).

Stay Hydrated: Drink 8-10 glasses of water daily, or more if you’re active or in hot weather.

Get Adequate Sleep: Prioritize 7-9 hours of quality sleep to support your body’s adaptation process.

Reduce Exercise Intensity: Scale back intense workouts during the first week, gradually increasing as you adapt.

Consider Gradual Transition: Some people benefit from slowly reducing carbs over 2-3 weeks rather than abruptly eliminating them.

Consume Adequate Fat: Don’t fear fat during this transition—it’s your new primary fuel source.

Testing for Ketosis

While not essential, measuring ketone levels can help confirm you’ve achieved ketosis and provide reassurance that your dietary approach is working:

Testing Methods

Urine Test Strips: Inexpensive and easy to use, these strips detect acetoacetate in urine. They’re most useful when first starting keto but become less reliable as your body becomes adapted.

Blood Ketone Meters: The most accurate method, measuring beta-hydroxybutyrate levels in blood samples. More expensive but provides precise readings.

Breath Analyzers: Detect acetone in breath, offering a non-invasive way to monitor ketosis. Medium price point with reusable devices.

Physical Signs of Ketosis

You can also recognize ketosis without testing through these indicators:

• Increased energy and mental clarity after initial adaptation
• Reduced appetite and longer periods between meals
• Fruity or acetone-scented breath
• Initial weight loss
• Increased thirst and urination
• Temporary fatigue followed by improved energy

Exercise and Keto

Combining the ketogenic diet with exercise requires understanding how your body’s energy systems adapt:

Initial Adaptation Period

During the first 2-4 weeks, exercise performance often decreases as your body transitions from carb-burning to fat-burning. This is temporary and normal. Scale back intense workouts during this phase, focusing on moderate-intensity activities like walking, yoga, or light resistance training.

Post-Adaptation Performance

Once fully adapted (4-12 weeks), most people experience recovered or improved performance in endurance activities. Fat provides a nearly limitless fuel source for low-to-moderate intensity exercise.

However, very high-intensity activities that require rapid energy delivery may remain somewhat compromised, as fat metabolism cannot produce energy as quickly as glucose metabolism during maximal efforts.

Exercise Strategies for Keto

• Focus on strength training to preserve muscle mass
• Prioritize adequate protein intake (0.8-1.2g per pound of lean body mass)
• Time workouts strategically, possibly using a targeted ketogenic approach for high-intensity sessions
• Stay well-hydrated and maintain electrolyte balance
• Allow adequate recovery between intense workouts

Potential Risks and Considerations

While generally safe for healthy individuals, the ketogenic diet isn’t appropriate for everyone and may present certain risks:

Who Should Avoid or Be Cautious

• Pregnant or breastfeeding women
• Individuals with kidney disease
• People with liver conditions
• Those with pancreatic disorders
• Individuals with gallbladder problems or who’ve had their gallbladder removed
• Anyone with a history of eating disorders

Long-Term Considerations

Limited research exists on very long-term ketogenic dieting (several years or more). Some potential concerns include:

• Nutrient deficiencies if diet lacks variety
• Reduced bone density in some studies
• Potential impact on gut microbiome diversity
• Kidney stone formation in susceptible individuals
• Changes in cholesterol patterns (varies by individual)

Regular monitoring with your healthcare provider helps identify and address any concerns that may develop. Blood work every 3-6 months during the first year can track important health markers.

Keto Supplements

While supplements aren’t required for ketogenic success, certain ones may enhance results or ease the transition:

Helpful Supplements

Electrolyte Supplements: Sodium, potassium, and magnesium help prevent imbalances that cause uncomfortable symptoms.

MCT Oil: Medium-chain triglycerides provide quick-absorbing fats that readily convert to ketones, potentially increasing ketone levels and providing rapid energy.

Exogenous Ketones: Supplemental ketones may ease transition into ketosis and provide energy during adaptation, though they’re not necessary for success.

Omega-3 Fatty Acids: Fish oil supplements support heart health and help balance the increased omega-6 intake common in modern diets.

Vitamin D: Many people are deficient in this crucial vitamin, which supports immune function, bone health, and mood.

Digestive Enzymes: Some people benefit from lipase and other enzymes to help digest the increased fat intake.

Fiber Supplements: If struggling to get adequate fiber from low-carb vegetables, psyllium husk or other fiber supplements can support digestive health.

Troubleshooting Common Keto Challenges

Not Losing Weight

If weight loss stalls despite following keto guidelines:

• Track your intake carefully—hidden carbs and excess calories can prevent weight loss
• Ensure you’re actually in ketosis by testing ketone levels
• Reduce dairy consumption, as some people are sensitive
• Adjust calorie intake if needed—keto isn’t magic, calories still matter
• Manage stress and prioritize sleep, both crucial for weight management
• Check for underlying medical conditions affecting weight

Constipation

Digestive issues are common during keto adaptation:

• Increase low-carb vegetable intake for fiber
• Drink more water throughout the day
• Add chia seeds or flaxseeds to meals
• Consider a magnesium supplement, which supports regularity
• Ensure adequate fat intake to lubricate digestion

Bad Breath

Acetone breath is a common side effect of ketosis:

• Chew sugar-free gum
• Use breath mints sweetened with xylitol or stevia
• Stay well-hydrated
• Practice good oral hygiene
• Recognize this typically improves after several weeks

Muscle Cramps

Electrolyte imbalances often cause cramping:

• Increase sodium intake by salting food liberally
• Supplement with magnesium before bed
• Ensure adequate potassium from food sources
• Stay hydrated
• Stretch regularly

Frequently Asked Questions

How long does it take to get into ketosis?

Most people enter ketosis within 2-7 days of restricting carbohydrates to 20-50 grams daily. Individual variation depends on metabolic flexibility, activity level, and carbohydrate intake.

Will I lose muscle on keto?

Adequate protein intake (0.8-1.2g per pound of lean body mass) and resistance training help preserve muscle during keto. The diet’s protein-sparing effects actually help maintain muscle better than traditional calorie-restricted diets.

Can I build muscle on keto?

Yes, though muscle building may occur somewhat more slowly than on higher-carb diets. Prioritize progressive resistance training, adequate protein, and sufficient calories to support muscle growth.

How much weight can I lose on keto?

Weight loss varies tremendously based on starting weight, calorie intake, activity level, and individual metabolic factors. Many people lose 5-10 pounds of water weight in the first week, followed by 1-2 pounds of fat loss per week.

Is keto safe long-term?

For healthy individuals, current evidence suggests ketogenic eating can be safe long-term with proper planning and monitoring. However, work with your healthcare provider to monitor health markers and ensure nutritional adequacy.

Can I drink alcohol on keto?

Pure spirits (vodka, whiskey, rum) contain no carbs, while dry wines contain minimal carbs. However, alcohol can slow ketone production and may hinder weight loss. Consume in moderation if at all.

What if I have a cheat day?

Consuming high-carb foods will kick you out of ketosis temporarily. It may take several days to re-enter ketosis. Occasional strategic carb intake is used in cyclical ketogenic approaches, but frequent “cheating” prevents consistent ketosis.

Can vegetarians or vegans follow keto?

Yes, though it requires careful planning. Focus on low-carb plant proteins like tofu and tempeh, nuts, seeds, avocados, coconut, and low-carb vegetables. Protein powder may be helpful to meet protein targets.

Making Keto Sustainable

Long-term success with ketogenic eating requires developing sustainable habits:

Build a Support System

Connect with others following keto through online communities, local groups, or friends and family who share your dietary approach. Social support significantly increases adherence.

Plan Ahead

Meal prep, keep keto snacks available, and have strategies for challenging situations like travel, parties, and dining out.

Focus on Whole Foods

While keto-friendly packaged products can be convenient, prioritize whole, unprocessed foods for optimal nutrition and health.

Listen to Your Body

Pay attention to how you feel, adjust your approach as needed, and work with healthcare providers to monitor your health.

Stay Flexible

Some people thrive on strict ketogenic eating indefinitely, while others benefit from cyclical approaches or eventually transitioning to moderate low-carb eating. Find what works best for your body and lifestyle.

The Bottom Line

The ketogenic diet represents a powerful nutritional approach for weight loss, metabolic health improvement, and potentially addressing various health conditions. By dramatically reducing carbohydrate intake and increasing healthy fat consumption, your body transitions into ketosis—a metabolic state optimized for burning fat as fuel.

Success with keto requires understanding the fundamental principles, carefully selecting appropriate foods, monitoring your body’s response, and maintaining consistency. While initial adaptation may present challenges like keto flu symptoms, most people adapt within a few weeks and begin experiencing the diet’s benefits.

Research continues to reveal promising applications for ketogenic eating beyond weight loss, including improved blood sugar control, enhanced mental clarity, reduced inflammation, and potential therapeutic benefits for certain neurological conditions.

However, keto isn’t appropriate for everyone, and long-term effects require more research. Anyone with medical conditions, particularly diabetes, kidney disease, or cardiovascular issues, should consult their healthcare provider before beginning a ketogenic diet. Regular monitoring ensures the diet supports rather than compromises your health.

Whether you pursue keto for weight loss, health optimization, or therapeutic purposes, approaching it with knowledge, planning, and appropriate medical guidance maximizes your chances of success and helps you achieve your health goals safely and effectively.

Sources:

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• Intermittent Fasting and Metabolic Health – PubMed Central
• Ketogenic Diet Side Effects – PubMed Central
• Ketogenic Diet for Type 2 Diabetes – PubMed Central
• Low-carb diet: Can it help you lose weight? – Mayo Clinic
• Diet Review: Ketogenic Diet for Weight Loss – Harvard School of Public Health