The ketogenic diet or more commonly known as the ‘Keto diet’ is a much raved about high-fat and low-carb diet that is doing the rounds amongst all, be it celebrities, nutritionists, commoners, etc. It is one diet that has benefitted all with flying colours. Apart from this, it also has many other benefits against health conditions, such as; diabetes, cancer, Alzheimer’s disease, and epilepsy.
But not many have a sound knowledge about this diet and tend to do it the wrong way.
What is a ketogenic diet?
A keto diet is a deficient carb diet and high-fat diet. It drastically reduces the intake of carbohydrates and replaces it with fat. This process puts your body into a metabolic state called ketosis.
Therefore, this process becomes efficient in burning down the fat for energy, leading you to lose weight.
Types of keto diets
There are various types of ketogenic diets;
1. Standard ketogenic diet (SKD)
This diet is the most commonly tried. In this diet, the carb intake is very low as much as 5%, moderate protein 20%, and high-fat diet 75%.
2. Cyclical ketogenic diet (CKD)
This diet is referred to as ‘refeeding’ as it consists of periods of high-carbs refeeds, such as; 5 ketogenic days followed by two high-carb days.
3. Targeted ketogenic diet (TKD)
This diet allows you to add carbs around your workouts.
4. High-protein ketogenic diet
This diet is partially the same as the standard ketogenic diet, but it includes more intake of protein. In this, the ration is 60% fat, 35% protein, and 5% carbs.
Can this diet help you lose weight?
A ketogenic diet is a very effective way of losing weight, which also helps in lowering risk factors of various diseases.
According to a survey, people on this diet lost twice more weight from those on a calorie-restricted low-fat diet.
This diet is recommended as your diet is so filling that you can quickly lose weight without counting calories or tracking your food intake.
Also, the increased ketones, reduce your blood sugar levels, hence, improving insulin sensitivity.
Foods to avoid while on this diet
Any food item that is high in carbs should be avoided or limited.
Foods to eat
Your diet should contain the following items;
The Keto diet is high but not for everyone. However, it is one of the most effective ways to lose weight.
This diet will only benefit if you are consistent with it and do it for the long-term, as any other diet requires.
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