The ketogenic diet, a low-carb, high-fat way of eating, was developed almost a century ago as a treatment for epilepsy. In the past, many have labeled the keto diet as an unhealthy fad diet when used for weight-loss purposes. However, research suggests that low-carb diets like the keto diet are not only an effective long-term approach to weight loss but may also provide additional health benefits. In fact, research over the past decade suggests that following a ketogenic diet:

* Results in weight loss equivalent to, or greater than, what is seen with traditional diets;

* Reduces hunger and cravings;

* Improves insulin sensitivity and may prevent the development of type 2 diabetes;

* Reduces risk factors associated with metabolic syndrome and cardiovascular diseases;

* Supports brain health and may preserve or slow memory loss and some neuron degeneration;

* May possibly play a role in slowing or halting cancer growth.

Ketogenic diets are typically defined by having a macronutrient breakdown that is 5 to 10% carbohydrate, 10 to 25% protein, and 70 to 80% fat. Food choices must minimize carb intake as much as possible and emphasize fat, which means ketogenic eating is primarily composed of these foods:

* Meat and poultry

* Fish and shellfish (particularly fatty fish)

* Low-carb vegetables

* Eggs

* Lower-carb, high-fat dairy products

* Oils and butter

* Nuts and seeds

* Certain fruits (avocado and some berries)