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Eating too little or too much protein on a ketogenic diet can lead to dangerous or unwanted results. If too much is eaten, it could lead to slower weight loss and smaller levels on ketones in the blood. In the meantime, a ketogenic diet is always high fat – 75-90% of your calories should come from fat.

(Some people call a keto diet anything that limits carbs to less than 50 g a day, though there are various types of keto.) And that can be difficult. When you’re eating a high-fat and very-low-carbohydrate diet, you’re eliminating many foods, including fruit, most dairy, starchy veggies, whole grains, and legumes . None of the studies compared the two diets with each other; rather, the participants’ appetites were compared at baseline before starting the diet and at the end. Despite losing a significant amount of weight on both diets, participants reported less hunger and a reduced desire to eat compared with baseline measures.

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