What is the Keto diet?
In the past years, we have been seeing a trending buzz in the world of health and fitness about the Keto Diet. This diet plan has been around since the 1920s as a treatment plan for kids with epilepsy. Nowadays, it is linked much more popularly to weight loss and endurance sports, widely promoted by famous stars and athletes.
The ketogenic diet plan focuses on eating the right food in the right portions. It emphasizes high-fat food content and strict carbohydrate intake; the ratio is 75% fat, 10-30% of protein, and only 5% of net carbs daily. Carbohydrate consumption is limited to about 20-50 grams, with meals that contain more portions of fats and proteins from foods like meat, eggs, nuts, and oils.
How does Ketogenic Diet work?
The name Keto Diet is named after the process called ketosis. It’s a metabolic state of the body where it uses fats for energy. This happens when there is a significant cut down on carbs intake, thus limiting the body’s glucose supply. The adjustment to high-fat food causes the body to use fatty acids and ketones for body fuel.
Types of Ketogenic Diets
Following are the types of ketogenic diets you can try:
- Standard Ketogenic Diet or SKD includes minimal carbs (10%), moderate protein level (20%), and high-fat portions (70%), usually recommended if you are more sedentary or into low-intensity exercises a few days a week.
- Cyclical ketogenic diet or CKD contains a day or two of high carbs consumption to refill glycogen stores in the muscles and liver. Recommended for those going through rigorous training with high-intensity workouts.
- A targeted ketogenic diet or TKD is meant for those who do regular exercise with high intensity for extended periods. TKD is simply a regular keto diet but allows you to eat carbs on days you do your workout. Just like CKD, this type is much used by bodybuilders and athletes.
- A high-protein ketogenic diet or HPKD is much similar to SKD. However, this type includes more protein content. It presents a 60-30-5 percent ratio of fats, protein, and carbs correspondingly.
Keto-Go On This Diet
Mainstays of the keto diet include nuts, servings of seeds, dairy products like cheese (full-fat variety), Greek yogurt, fiber-rich vegetables, healthy oils combined with meats, eggs, and fish. You’ll have to dramatically cut down on foods with carbohydrates such as bread, pasta, starchy vegetables, fruits, and beer. Water intake is most helpful in the keto diet. Unsweetened coffee and tea are not restricted as well.
Main Benefits of Keto Diet
The Ketogenic Diet is a very effective method not only when it comes to losing weight but helping lower risk factors for certain diseases. Studies have shown that it does improve conditions in heart disease by lowering diastolic blood pressure, cholesterol, and triglyceride levels. Research also says that it aids in the treatment of cancer, polycystic ovary syndrome, and neurological conditions like Alzheimer’s disease, Parkinson’s disease, and even traumatic brain injuries.
Getting the Most of Your Keto Diet
If you chose this diet plan, there are several things you can note to make it easier to start.
- Get familiar with ingredients on food labels to check on the grams of fat, carbs, or fiber to see if the food you are used to fits your diet plan.
- Setting out a meal plan in advance can help you save time on food preparations and ingredients you may want to include in your meals.
- Tools like apps, websites, and recipe books are great resources you can use to look for keto recipes and ideas.
- If you’re always on the go, you can find several meal services that deliver keto-friendly meals you can enjoy at home. Another time-saver is buying frozen keto meals you can cook.