If you are struggling with your weight, Keto diet might have crossed your mind several times. Keto diet is really popular among the folks all across the globe. It is a form of FAD diet that has gained the popularity of people due to its effectiveness.
So contemplating following Keto Diet? This post highlights every aspect of Keto Diet that you should know. Scroll down to know what a Keto diet actually is, is it safe and what to eat and avoid in a Keto diet.
What Is A Ketogenic Diet?
Just like Atkins or the Zone diet, a Ketogenic diet is also a form of low carb diet that claims to offer tons of health benefits, in addition to drastic weight loss. However, the two main benefits of Ketogenic diet that make it popular all across the globe include:
- Diabetes control
- Drastic weight loss
This is achieved by taking the lowest amount of carbs daily. The drastic drop in the carbs intake allows the body to use fats as the source of energy, thereby allowing the body to use stored fats as fuel for daily activities.
A total of 30g or low carbs is taken in a Keto diet that encourages the body to get its energy from burning body fat. This metabolizing fat produces an energy source called “Ketones”.
The basic idea behind the Keto Diet is to get more calories from fat and protein combined and the least from carbs, thereby allowing you to achieve the weight loss and other Keto diet benefits.
How Does Keto Diet Work?
You might have got the idea of how Keto Diet works, but if you are still unaware of that, let us explain the mechanism. When you eat less than 30 grams of carbohydrates per day, your body eventually runs out of fuel – energy or blood sugar. This will take typically 3 to 4 days and varies from person to person. After that, your body starts to use protein and fat as energy, that will help you lose weight. This process is called ketosis.
Ketosis state helps you to utilize the stored fats from the body, thereby allowing you to lose your body fat while allowing you to keep your blood glucose levels in check. Regarding this, the Keto Diet helps the diabetics as well as pre-diabetics.
Types of Ketogenic Diets
There are several versions of the Keto Diet, including:
#1, Standard Ketogenic Diet (SKD)
SKD is a literally low carb diet with the moderate consumption of protein and high fats. This type of Ketogenic diet typically contains:
- 75% of Fats
- 20% of Proteins
- 5% Carbs
#2, Cyclical Ketogenic Diet (CKD)
As the name implies, this type of Keto diet involves periods of higher-carb re-feeds. This means the diet is divided into 7 days with 5 Ketogenic days followed by 2 high carb days.
#3, Targeted Ketogenic Diet (TKD)
This type of Keto diet allows you to add carbs while you are working out. This means it targets physical activity so that you can target fat loss while consuming high carbs for enhanced performance and stamina.
#4, High-Protein Ketogenic Diet
This one is similar to that of standard Keto Diet but includes more protein. The ratio of the macronutrients in this diet includes:
- Fat – 60%
- Protein – 35%
- Carbs – 5%
Although there are several types of Keto Diets, however, only standard and high protein Keto Diets are studied extensively. The Cyclic and Targeted Keto Diets are professional and advanced methods that require supervision of a professional, thus being used by athletes and bodybuilders.
The Pros & Cons of Ketogenic Diet
As mentioned earlier, besides offering drastic weight loss, the Ketogenic Diets offer tons of other health benefits. These benefits include:
- Improved blood glucose levels
- Improved LDL and blood cholesterol levels
- Massive reductions in seizures and other neurological diseases
- Improvement in PCOS symptoms
- Improved acne and skin
As it is a significant change in the source of fuel, Ketogenic Diet might bring a number of side effects including:
- Changes in bowel habits
- Low body salts
- Leg cramps
- Bad breath
- Loss of energy
Keto Diet might be an interesting and effective treatment for various health conditions. However, that comes with a cost. It is really important for you to consult your doctor before following Keto diet.