Keto Diet: What is a Ketogenic Diet
Ketogenic diet can help you lose weight and improve metabolic health
The ketogenic diet is a very low-carbohydrate, high fat diet offering a number of health benefits. And according to studies on this diet, it can help you in reducing weight and improve your overall health. As a ketogenic diet drastically reduces carbohydrate intake and replacing it with fat, the reduction of carbohydrate puts the body in a condition called ketosis. When this condition is reached, the body gets more efficient at burning fat for energy. It also changes fat into ketones in the liver that can provide energy for the brain. These diets can lower blood sugar and insulin levels in a large amount.
You will find ketogenic diets in many different types. The main types include:
Standard ketogenic diet – It is low-carb diet with high fat and moderate protein level. Generally, it constitutes 75% fat, 20% protein and 5% carbohydrate.
Cyclical ketogenic diet – This is a diet that involves intervals of higher-carbohydrate refeeds, for example, 4 to 5 ketogenic days followed by 2 high carbohydrate diet.
Targeted ketogenic diet – This is a diet that allows you to include carbohydrate around workouts.
High-protein ketogenic diet – This diet is similar to standard keto diet but has more proteins. It generally constitutes 60% fat, 35% protein and 5% carbs.
The standard and the high-protein ketogenic diets are quite popular and a lot of studies have been done on them. The other two diets are more advanced methods and are mainly used by bodybuilders and athletes.
Health benefits of a ketogenic diet
A ketogenic diet provides many health benefits. They are more beneficial with metabolic and insulin-related diseases.
Help in losing weight – Research shows that a keto diet is one of the most effective ways of reducing weight. It is far superior to other suggested low-fat diet. The good thing is this diet is so satisfying that you can shed weight without considering the calories or monitoring your food intake.
Helps in diabetes and prediabetes – As the ketogenic diet helps in losing weight, it is also linked to controlling diabetes. Studies have found that many individuals following this diet either stopped or reduce diabetes medication.
Heart issues – A low-carb diet can improve the risk of HDL, cholesterol levels, blood sugar and blood pressure.
Alzheimer’s disease: A keto diet may minimize signs of Alzheimer’s disease and decrease down its development.
Cancer – These days, the keto diets are used to treat several types of cancer and slow down the development of tumor.
Parkinson’s disease – A study has found that a low-carb diet has helped many improve the signs of Parkinson’s disease.
The experts who help people follow ketogenic diets recommend them to limit food that is high in carbohydrates. The food that should be eliminated or reduced includes sugary foods, starches, wheat-based products, unhealthy fats and alcohol.
So, a ketogenic diet can be beneficial for people who are obese, diabetic or are looking for ways to improve their metabolic health. And this diet will be effective for you if you are consistent and stick to it at a long-term basis.