Low carb and high-fat diet, is known as keto diet which is becoming popular these days. many studies have shown that a ketogenic diet helps improve your health as well as lose weight. If you are aiming to prove your health and lose weight then read keto articles.
Ketogenic diets have been reported to be beneficial against cancer, diabetes, Alzheimer’s disease, and epilepsy. Here we have a diet guide for beginners.
What is the ketogenic diet?
This is a locker and high-fat diet which shares similarities with low carb diets and Atkins. This diet involves reducing carbohydrate intake as well as replacing it with fat. Reduction in carbohydrate intake results in the body going into a metabolic state known as ketosis. When is have in the body become efficient at burning fat to use it as a fuel source? Fat is converted into ketone in the liver and supply energy to the brain.
Eating this way can result in a significant reduction in insulin level and blood sugar. Along with that it increases ketone.
Types of the keto diet
The various type of ketogenic diets such as:
The standard keto diet (SKD)- is a low carb, moderate protein high-fat diet. This diet contains 70% fat, 10% carb, and 20% protein.
The targeted ketogenic diet (TKD) – this type of that allows you to add carb while you workout.
The cyclic ketogenic diet (CKD) – this type of diet includes a period of high carb refeed. Thus you follow a 5-day keto diet and a 2-day high carb intake.
High protein keto diet – it is similar to the standard keto diet however includes high protein intake. The ratio is 35% protein, 50% fat, and 5% carb.
A cyclic, as well as targeted keto diet, is an advanced version of the keto diet made for athletes and bodybuilders.
Ketosis – what is it?
Ketosis is a form of the metabolic state where the body uses fat as a fuel source instead of carbs. This phenomenon occurs when you reduce your carbohydrate intake does limiting the supply of glucose which is the main source of energy for the body cells.
Following a keto diet is the best way to enter ketosis. It involves limiting the carb intake to 20-50g every day and filling up fats such as egg, meat, nut, fish, and healthy oil. Moderate protein intake is suggested in the keto diet. This is because proteins are converted into glucose if taken in a high amount and thus it slows down ketosis.
Apart from that practicing intermittent fasting also helps you to enter into faster ketosis. gram variety of intermittent fasting methods but the most common method is to limit food intake for around 8 hours per day and fast for the remaining 16hrs.
To determine if you have entered ketosis you can measure the ketone level in your body through urine, blood test, and breath test. Few symptoms also indicate that you are into ketosis like decreased hunger, dry mouth, thirst, and urination.
Benefits of the ketogenic diet
1. Lose weight
Keto diet is an easy way to lose weight without having the risk of diseases. apart from that, this diet is so efficient that you can lose weight without having to track your food intake or counting calories.
U can experience long-term weight loss following this diet. The study showed that people who followed the ketogenic diet lost 2 pounds more than those people who followed a low-fat diet. A ketogenic diet helps in the reduction in triglyceride levels as well as diastolic blood pressure.
In a study, it was found that followed a ketogenic diet for 8 weeks lost 5 times more fat than those following a low-fat diet.
2. Keto diet for prediabetes and diabetes
People who are diabetic have changes in metabolism, impaired insulin function, and high blood sugar. This diet helps you lose fat that is closely linked to prediabetes, type 2 diabetics, and metabolic syndrome.
The study found out that the keto diet improves insulin sensitivity. Also, a study in women with type 2 diabetes shows that the keto diet for 90 days decreased the level of hemoglobin A1C and long-term blood sugar levels management.
Other benefits
Various studies have been conducted and various benefits have been discovered related to the ketogenic diet:
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- Heart disease – keto diet helps in improving the risk factor suggest body fat, blood sugar, blood pressure, and HDL cholesterol.
- Cancer – the keto diet is found to be effective as an additional treatment for cancer and slows Tumor growth.
- Alzheimer’s disease – many studies show that people following the keto diet have fewer symptoms of Alzheimer’s disease.
- Parkinson’s disease – another study shows that this diet improvement of symptoms of Parkinson’s disease.
- Polycystic ovary syndrome – ketogenic diet helps in lowering the insulin level which plays a key factor in polycystic ovary syndrome.
- Brain injuries – studies show that the keto diet can improve traumatic brain injuries.
Food to avoid during ketogenic diet
The ketogenic dieter should avoid sugary food such as smoothies, ice creams, fruit juice, and candies. Also, they should eliminate root vegetables suggest carrots, potatoes, and parsnips. Eliminate sauces and condiments like honey mustard, bbq sauce, and ketchup.
A keto dieter must avoid alcohol consumption and unhealthy fat like mayonnaise and processed vegetable oils. You cannot include legumes beans in your keto diet.
This was all about the ketogenic diet you can find more keto articles. You can also find keto food and recipes and different at different restaurants. Following a keto diet doesn’t mean you will have to fast all time or quit your favorite carby-food but you can try out other recipes and alternatives.
Make sure to consult your doctor before following the diet. Also, if you are following some medication then talk to your doctor about whether this diet can be harm. Some people can get keto flue because of sudden change in the diet.
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