Keto diet-Description and facts

 

Introduction:

The keto diet is a diet consists primarily of facts, moderate proteins and low carbs (usually under 50 gram per day). This does not have to mean eating greasy bacon or cheese all day- it’s easy enough to choose a keto diet and be vegetarian or vegan too. The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies, and an increased risk of heart diseases.

The ketogenic diet is a very low carb, high fat diet that shares many similarities, with the Atkins and low carb diets. It involves drastically reducing carbohydrates intake and replacing it with fat. This reduction in carbs puts your body into metabolic states called ketosis.

 

How many carbs do I need for?

You will need to stay under 50 grams of carbohydrates per day to enter and stay in ketosis. That’s about three slices of bread, two bananas or 1 cup of pasta.

How the keto diet works?

The keto diet works because when you restrict dietary carbs- you’re body’s main source of energy your body breaks down stored fats and creates ketones to use for energy instead. However, calories still matter. If you overeat on protein and fat, and your total calories are beyond what your body is burning, you will still not see weight loss. High fat, high protein foods increase satiety, so typically total calorie intake is lower than what your body burns, and weight loss results.

Types of keto diet

There are different types of ketogenic diets followed. It totally depends on individual and their past experience, fitness levels and needs to choose which style to choose. This article is meant to help you decide which to choose depending on your style and current needs.

 Standard ketogenic diet (SKD):

SKD is the most preferred diet. This is perfect for beginners and great place to start.

It is perfect for people looking for weight loss, improve overall metabolic health and well-being. It is great for improving diabetes and PCOS issues. This is a very low carb, moderate protein and high fat diet. The standard keto diet consists of 70% to 80% fats, 10% to 20% proteins and 5% to 10% carbohydrates.

In terms of grams per day, a typical standard ketogenic diet would be:

20-50 gram of carbohydrates

40-60 gram of protein

No set limit for fat

 

Cyclical Ketogenic diet (CKD):      

The cyclical keto diet is a form of carb cycling, or keto cycling. When you follow a CKD, you eat high carb 1-2 non-consecutive days per week. The CKD is popular among athletes as a performance enhancer, but athletes are ‘not the only group who may benefit from carb cycling.

Carb cycling involves cutting carbs on certain days of the week while upping your intake on others. Typically each week is divided between 4-6 days of lower carb intake and 1-3 days of higher intake. The cyclic keto diet involves modifying the standard keto diet with days of higher carb intake to bring your body in and out of ketosis. The diet is intended for athletes who can use the higher carb days of replenish glycogen lost from muscles during workouts.   

 Targeted Ketogenic diet (TKD):

The TKD is similar to a standard ketogenic diet except that carbohydrates are consumed around workout times. It is a compromise between a standard ketogenic diet and a cyclic ketogenic diet that allows you to consume carbohydrates any day you exercise.

The Targeted is mainly used by people who are in to exercises and have experience of standard ketogenic diet. Lot of athletes likes to use TKD to give them extra fuel to grow their muscles, increase strength and improve the athletic performance. Targeted keto diet can help us maintain high-intensity exercise performance and aid recovery. It’s important appropriate for beginner or intermediate strength trainers, high intensity supporting athletes, or for those who cannot use cyclical keto (due to scheduling conflicts or health reasons).    

 

  High protein ketogenic diet (HPKD):

A high-protein ketogenic diet is a dietary approach that combines the principles of a ketogenic diet (high fat, low-carbohydrate) with increased protein intake. This diet aims to induce a metabolic state called ketosis, where the body burns fat for fuel instead of carbohydrates, while also supporting muscle growth and maintained with adequate protein. This diet can be beneficial for individuals looking to lose weight, improve metabolic health, or enhance athletic performance.

The diet includes more protein than a standard ketogenic diet, with a ratio of 35% protein, 60% fat and 5% carbs. A high protein ketogenic diet is similar to the standard keto diet in terms of fat making up the majority of your daily macronutrient intake, but just like the name infers, this version on the keto diet requires eating a higher percentage of protein.

 

 Benefits of keto diet

Weight loss:

Weight loss refers to the reduction of body weight, typically due to a decrease in body fat, muscle mass, or water retention. It can be achieved through a combination of dietary changes, increased physical activity, and other lifestyle modifications.

Increased energy:

Increased energy refers to a state of enhanced physical and mental vitality, allowing individuals to perform daily tasks with greater ease and efficiency.

Reduced inflammation:

Reduced inflammation refers to the decrease in chronic or acute inflammation in the body, which can lead to various health benefits. Chronic inflammation associated with numerous diseases, including arthritis, diseases. It can help alleviate symptoms, improve overall health, and enhance well-being.

Enhanced mental clarity:

Enhanced mental clarity refers to a state of improved cognitive function, characterized by increased focus, concentration, and mental sharpness. It enables individuals to think more clearly, make better decisions, and perform tasks with greater efficiency. Achieving enhanced mental clarity can have a significant impact on daily life, productivity, and overall well-being.

Improved blood sugar control:

Improved blood sugar control refers to the effective management of blood glucose levels, crucial for overall health and well-being. This can be achieved through a combination of diet, exercise, and lifestyle modifications. Improved blood sugar control can help:

 Reduce the risk of diabetes complications

 Enhance energy levels

 Support weight management

Promote overall health and sustainable

The keto diet offers a promising approach to weight loss, improved blood sugar control. And enhanced overall health. By adopting a high fat, low-carbohydrate lifestyle, individuals can potentially experience significant benefits. However it’s essential to consult with a healthcare professional and carefully consider individual needs and health status before starting the keto diet. Consulting with a healthcare professional can help determine if the keto diet is a suitable choice for achieving personal health goals. However the review concluded that the positive effects of the diet on heart health depend on diet quality.