Diet Review: Ketogenic Diet for Weight Loss - The Nutrition Source
A ketogenic diet has been shown to provide short-term benefits in some people including weight loss and improvements in total cholesterol, blood sugar, and ...
carbohydrates
There is not one “standard” ketogenic diet with a specific ratio of macronutrients ( <anchor>carbohydrates</anchor>, protein, fat). The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. For a 2000-calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein. The protein amount on the ketogenic diet is kept moderate in comparison with other low-carb high-protein diets, because eating too much protein can prevent ketosis. The amino acids in protein can be converted to glucose, so a ketogenic diet specifies enough protein to preserve lean body mass including muscle, but that will still cause ketosis.
Carbohydrates – The Nutrition Source
Carbohydrates – The Nutrition Source

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# Carbohydrates

![](https://nutritionsource.hsph.harvard.edu/wp-content/uploads/2012/09/carbohydrates.jpg)

### Carbohydrates: quality matters

What’s most important is the _type_ _of carbohydrate_ you choose to eat because some sources are healthier than others. The _amount of carbohydrate_ in the diet – high or low – is less important than the _type of carbohydrate_ in the diet. For example, healthy, whole grains such as whole wheat bread, rye, barley and [quinoa](https://nutritionsource.hsph.harvard.edu/quinoa/) are better choices than highly refined white bread or French fries. ( [1](#ref1 "Mozaffarian, 2011 #28"))

Many people are confused about carbohydrates, but keep in mind that it’s more important to eat carbohydrates from healthy foods than to follow a strict diet limiting or counting the number of grams of carbohydrates consumed.

### What are carbohydrates?

Carbohydrates are found in a wide array of both healthy and unhealthy foods—bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.

Foods high in carbohydrates are an important part of a healthy diet. Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity. But carbohydrate quality is important; some types of carbohydrate-rich foods are better than others **:**

- The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.
- Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods.  These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.

[The Healthy Eating Plate](https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/) recommends filling most of your plate with healthy carbohydrates – with vegetables (except potatoes) and fruits taking up about half of your plate, and [whole grains](https://nutritionsource.hsph.harvard.edu/whole-grains/) filling up about one fourth of your plate.

**Try these tips for adding healthy carbohydrates to your diet:**

**1. Start the day with whole grains.** Try a hot cereal, like steel cut or old fashioned oats (not instant oatmeal), or a cold cereal that lists a whole grain first on the ingredient list and is low in sugar. A good rule of thumb: Choose a cereal that has at least 4 grams of fiber and less than 8 grams of sugar per serving.

**2\. Use whole grain breads for lunch or snacks.** Confused about how to find a whole-grain bread? Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain —and even better, one that is made with _only_ whole grains, such as 100 percent whole wheat bread.

**3\. Also look beyond the bread aisle.** Whole wheat bread is often made with finely ground flour, and bread products are often high in [sodium](https://nutritionsource.hsph.harvard.edu/salt-and-sodium/). Instead of bread, try a whole grain in salad form such as brown rice or [quinoa](https://nutritionsource.hsph.harvard.edu/quinoa/).

**4\. Choose whole fruit instead of juice.** An orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice.

**5\. Pass on potatoes, and instead bring on the beans.** Rather than fill up on [potatoes](https://nutritionsource.hsph.harvard.edu/2014/01/24/the-problem-with-potatoes/) – which have been found to promote weight gain  – choose beans for an excellent source of slowly digested carbohydrates. Beans and other legumes such as chickpeas also provide a healthy dose of protein.

### References

1\. Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. Changes in diet and lifestyle and long-term weight gain in women and men. [_N Engl J Med_](http://www.ncbi.nlm.nih.gov/pubmed/21696306 "Changes in diet and lifestyle and long-term weight gain in women and men"). 2011;364:2392-404.

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## Explore:

[Healthy Oils\
\
Use healthy oils (like olive and canola oil) for cooking, on salad, and at the table. Limit butter. [Avoid trans fat.](https://nutritionsource.hsph.harvard.edu/what-should-you-eat/fats-and-cholesterol/types-of-fat/transfats/)\
\
HEALTHYOILS](https://nutritionsource.hsph.harvard.edu/what-should-you-eat/fats-and-cholesterol/) [Water\
\
Drink [water](https://nutritionsource.hsph.harvard.edu/water/), [tea](https://nutritionsource.hsph.harvard.edu/food-features/tea/), or [coffee](https://nutritionsource.hsph.harvard.edu/food-features/coffee/) (with little or no sugar). Limit [milk](https://nutritionsource.hsph.harvard.edu/milk/)/ [dairy](https://nutritionsource.hsph.harvard.edu/dairy/) (1-2 servings/day) and juice (1 small glass/day). Avoid [sugary drinks](https://nutritionsource.hsph.harvard.edu/healthy-drinks/sugary-drinks/).\
\
WATER](https://nutritionsource.hsph.harvard.edu/healthy-drinks/) [Vegetables\
\
The more veggies — and the greater the variety — the better. Potatoes and French fries don’t count.\
\
VEGETABLES](https://nutritionsource.hsph.harvard.edu/what-should-you-eat/vegetables-and-fruits/) [Fruits\
\
Eat plenty of fruits of all colors\
\
FRUITS](https://nutritionsource.hsph.harvard.edu/what-should-you-eat/vegetables-and-fruits/) [Healthy Protein\
\
Choose [fish](https://nutritionsource.hsph.harvard.edu/fish/), poultry, [beans](https://nutritionsource.hsph.harvard.edu/legumes-pulses/), and [nuts](https://nutritionsource.hsph.harvard.edu/nuts-for-the-heart/); limit [red meat](https://nutritionsource.hsph.harvard.edu/elevate-your-plate/) and [cheese](https://nutritionsource.hsph.harvard.edu/cheese/); avoid bacon, cold cuts, and other [processed meats](https://nutritionsource.hsph.harvard.edu/elevate-your-plate/).\
\
HEALTHYPROTEIN](https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/) [Whole Grains\
\
Eat a variety of [whole grains](https://nutritionsource.hsph.harvard.edu/what-should-you-eat/whole-grains/) (like whole-wheat bread, whole-grain pasta, and [brown rice](https://nutritionsource.hsph.harvard.edu/food-features/rice/)). Limit refined grains (like white rice and white bread).\
\
WHOLEGRAINS](https://nutritionsource.hsph.harvard.edu/what-should-you-eat/whole-grains/) [Stay Active\
\
Incorporate physical activity into your daily routine.](https://nutritionsource.hsph.harvard.edu/staying-active/)

Create healthy, balanced meals [using this visual guide as a blueprint](https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/).

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