The keto diet is a low-carb, high-fat diet that turns your body into a fat-burning machine. It’s also a great way to treat some chronic health conditions, including type 2 diabetes and heart disease.

A healthy weight is important for your health and well-being, but if you’re overweight, the risk of many diseases goes up. Obesity is a major risk factor for many diseases and health complications, including heart disease, type 2 diabetes, certain cancers and Alzheimer’s.

It’s possible to eat an enjoyable, healthy and satisfying diet without compromising your health on the keto plan. In fact, it’s been shown that the keto diet can help improve your overall health by reducing inflammation and improving heart and blood-sugar control.

Eating lots of healthy fats helps you feel full and reduces your hunger. Those fats can come from foods like olive oil, avocados, nuts, seeds and fish, as well as some non-oily vegetable oils.

In addition to fats, the keto diet focuses on nutrient-dense foods, particularly leafy green vegetables and some fruits. These foods have fewer calories and carbohydrates than sugary snacks, so they can keep you feeling full for longer and may aid in weight loss.

If you’re a newbie to the keto diet, here are some tips for sticking with it:

Start by cutting down on sweets and carb-rich foods like pasta, bread, ice cream and candy. These types of treats are easy to overeat when you’re first starting the keto diet, so limit them as much as possible.

You can also add more protein to your meals, such as fish, eggs or dairy products. These are a good source of lean protein and have little to no net carbs.

Avoid foods that contain too many carbs, like white rice, pasta and most breads and baked goods. These carb-heavy foods can cause a dip in your blood sugar and energy levels, so eat less of them on the keto diet.

Lastly, you need to drink plenty of water to maintain proper fluid balance and electrolyte levels. If you’re not getting enough water, your body may experience symptoms of keto flu.

constipation is a common issue on the keto diet, but it’s usually caused by dehydration and can be solved by increasing your water intake or adding extra fiber to your meals. You can get some fiber from foods like fresh fruit, non-starchy vegetables and psyllium husk powder or taking a probiotic.

Another way to ensure you’re getting enough fiber on the keto diet is to include more cruciferous vegetables, such as broccoli and cauliflower. These plants are rich in antioxidants, which can combat free radicals that damage cells and increase your risk of cancer.

Meat and poultry are excellent sources of protein on the keto diet. They’re high in nutrients, such as B vitamins, potassium and selenium. Choose meats that are grass-fed and organic if possible.

Yogurt and cottage cheese are also a good source of protein on the keto diet, as they’re low in net carbs but high in calcium. These two foods will also keep you satiated for a long time, which makes them ideal for reducing your appetite and keeping you from overeating on the keto diet.