The ketogenic diet, aka keto diet, is a very low-carb, high-fat diet. This diet has to be very low in carbohydrates, high in dietary fat and includes a moderate amount of proteins.
The keto diet works by significantly reduce the proportion of foods that are high in carbohydrates, such as various foods rich in starch, glucose, sugar or fructose, so the ketogenic diet is also known as (very) low carbohydrate diet.
Rather than relying on counting calories, limiting portions, do lots of exercises, this low-carb diet takes an entirely different approach to weight loss and health improvements. It works by changes the fuel source that the body uses to stay energized: namely, from burning glucose or sugar to dietary fat.
The reduction in carbohydrate puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy and help with fast weight loss.
Benefits of Keto diet:
- Weight loss
- Reduced blood pressure
- Slower aging process
- Improved sleep and mood
- Increased energy efficiency
When your body in the state of “ketosis,” your body becomes a fat burner rather than a sugar burner, if you’re new to this eating plan, a keto diet for beginners, or keto basics, is surprisingly simple to follow. Here are the essentials of how to do the keto diet:
- Reduce your carbs intake.
- Increase your consumption of healthy fats.
- Your body begins to burn fat and produce ketones.
- Once the blood levels of ketones rise to a certain point, you reach a ketosis state.
- This state results in quick weight loss until your body reaches a healthy and stable weight.
Different Types of Ketogenic Diets
There are several versions of the ketogenic diet, including:
The standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein, and only 5% carbs.
The cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 normal-carb days.
The targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical keto diet or targeted keto diet is more regenerate method and primarily used by bodybuilders or athletes.
Ketogenic Diets Can Help You Lose Weight
A ketogenic diet is an effective way to lose weight and lower risk factors for diabetes, some of the epilepsy, and gout disease.
In fact, some research shows that the ketogenic diet is far superior to the often recommended low-fat diet, and with a keto diet, you can lose weight without counting calories or tracking your food intake.
One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also improved. Another study found that people on the ketogenic diet lost 3 times more weight than those on the diet recommended by Diabetes UK.
There are several reasons why a ketogenic diet is superior to a low-fat diet, including the increased protein intake, which provides numerous benefits. The increased ketones, lower blood sugar levels, and improved insulin sensitivity may also play a key role.
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