In the keto diet world, there are two types of people: Those who are all for the high-fat lifestyle, and those who, well, aren’t.
Jenna Jameson, for example, is clearly a proponent—as is Mama June, Halle Berry, and Savannah Guthrie. Jenna, for example, credits the keto diet with her more than 80-pound postpartum weight loss, while Halle swears that it helps her maintain her health (she has type 2 diabetes).
But, like any super-polarizing trend, the keto diet isn’t universally loved: Tamra Judge, who was on the keto diet for about a month, recently quit, saying it “doesn’t do anything,” and noting that it made her feel sick (#ketofluproblems).
Amidst all the positive and negative reviews, though, you may still be a little hazy on the details of the keto diet—like what it is, how it works, and exactly how much butter and cheese you get to eat. Don’t worry, I got you.
All right, what exactly is the keto diet?
Short for “ketogenic diet,” this eating plan is all about minimizing your carbs and upping your fats to get your body to use fat as a form of energy, says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.
While everyone’s body and needs are slightly different, that typically translates to:
- 60 to 75 percent of your calories from fat
- 15 to 30 percent of your calories from protein
- 5 to 10 percent of your calories from carbs.
That usually means eating no more than 50 grams of carbs a day (some strict keto dieters even opt for just 20 grams a day).
After about two to seven days of following the keto diet, you go into something called ketosis, or the state your body enters when it doesn’t have enough carbs for your cells to use for energy. That’s when you start making ketones, or organic compounds that your bod then uses in place of those missing carbs. At this point, your body also starts burning fat for more energy, says Beth Warren, R.D., founder of Beth Warren Nutrition and author of Living A Real Life With Real Food.