Top 18: Keyto Diet

In 2018, Dr. Ethan J. Weiss, a preventive cardiologist at the University of California, San Francisco, along with Dr. Ray Wu and Liane Nakamura, an engineer and product developer, created this diet.

The Keyto diet shares similarities with the well-known keto diet, which prioritizes quick weight loss through a high-fat, low-carb eating plan. Advocates of the keto diet claim that by reducing carbohydrates and increasing fat intake, the body enters ketosis, a metabolic state in which stored and dietary fats are broken down into energy.

According to Wu, "The primary distinction between the keto and Keyto diets is that Keyto prioritizes Mediterranean-style foods and fats, such as olive oil, avocados, nuts, and fish. Additionally, we encourage the consumption of vegetables, despite their carbohydrate content."

• Budget friendly. Foods for this diet are easy to find at a typical grocery and don’t require expensive or specialty food items.

• Vegan or vegetarian friendly. Recipes can be easily modified for a vegan or vegetarian diet.

• Gluten-free friendly. Recipes can be easily modified and still follow a gluten-free diet.

• Halal friendly. Recipes can be easily modified to follow a halal-friendly diet.

• Kosher friendly. Recipes can be easily modified to follow a kosher eating regimen.

• Low-carb. The Keyto diet is a Mediterranean-style low-carb program. It emphasizes healthy proteins and fats from plant and fish-based sources, as well as fibrous vegetables. It eliminates foods with added sugar and refined carbs.

• Online questionnaire. You start by taking a short online questionnaire to shape your plan.

• Mobile app. Keyto’s mobile app has thousands of recipes and meal plans, including starter, budget and gourmet options. 

• Keyto course. The app includes the Keyto course, a data-driven lesson plan that provides core principles of the diet and introduces members to a searchable food database, recipes, meal plans and podcast. 

• Keyto breath sensor. This device is designed to detect ketosis.

Short-Term Weight Loss

• A randomized study from 2021 found that after 24 weeks, adults with overweight or obesity following the Keyto diet and using the breath sensor lost more weight than those using WW/Weight Watchers app (1).

Long-Term Weight Loss

• Especially when combined with energy restriction and physical activity, research shows that a Mediterranean-style diet, which the Keyto diet is based on, could help with long-term weight loss (2).

Weight Maintenance and Management

• Research suggests that a Mediterranean-style diet is effective for weight management, although sticking to the diet is imperative for maintaining weight loss (3).

• Yearly subscription: $29 per month, billed at $349 annually, includes the Keyto breath sensor for free and has no initiation fee.

• Monthly memberships: $49 per month with a $99 initiation fee will get you a subscription with the Keyto breath sensor included. For the same price with no initiation fee, you can get access to the same coaching, lessons, recipes and meal plans, but this option does not include the Keyto breath sensor. You can buy the Keyto breath sensor separately for $99.

What Costs Are Related to the Keyto Diet?

• Canned vegetables. Be sure that they aren’t high in sodium.

• Canned fruits without added sugar.

• Frozen vegetables and fruits.

• Canned salmon, sardines and tuna.

• Eggs.

• Pregnant women should not try this diet without consulting with their doctor, as pregnancy comes with a specific set of nutrition guidelines.

• People with gallbladder concerns should talk to their doctor before trying Keyto. That’s because the high-fat nature of Keyto can be harder on the gallbladder.

• People who have diabetes or blood sugar concerns should be cautious. A quick restriction of carbs can have negative impacts on blood sugar, more so if they are also on medications that lower blood sugar.

• High-fat diets can also stress the digestive system, so people with irritable bowel syndrome may find this eating style doesn’t agree with their bodies.

• Keyto would also not be appropriate for anyone with an active or past history of an eating disorder, as the restrictive nature of the diet can be triggering.