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Keto One Shot Pro : Until science sorts out all the ins and outs of balancing carbs, protein and fats for optimal health, going full keto may be overkill. But based on the latest nutrition research, cutting carbs in favor of healthy fats seems sensible. Westman’s research on carb-restricted diets suggests they can help reduce appetite, spur weight loss and improve markers of heart disease.

Ewoldt says nuts, seeds, full-fat cheese and other dairy products, plain Greek yogurt, nonstarchy and fibrous vegetables, oils, along with smaller amounts of meats, eggs and fish, become keto diet mainstays. Other experts say the long-term accumulation of ketones could be harmful. “Those ketones are emergency fuel sources, and we’re not meant to run on them long-term,” says Kristen Kizer, a registered dietitian at Houston Methodist Hospital.

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