The Keto Diet is a high-fat and very low-carb diet, and it is the same in many ways to any other low-carb diets. It is not a new diet, it was created in the 1920s, during those days, and used to treat children with drug-resistant epilepsy.
Today, it is still used in that capacity, and it was explored as a possible advance treatment for different types of neurological diseases and disorders. So, this investigation proves that the Keto Diet is good for weight loss and good for other ailments.
When you are on a Keto Diet, you will consume very few carbs, and you consume moderate protein that helps you increase your intake of fat. Eating fewer carbohydrates helps your body to improve its metabolic state, and this state is called ketosis. This ketosis helps your body burn fat and converts it into energy.
Table of Content
- 1 What “keto” means?
- 2 How the Keto Diet works?
- 3 How low-carb are we talking?
- 4 What can you eat on the Keto Diet?
- 5 Different Types of Ketogenic Diets
- 6 Ketogenic Diets Can Help You Lose Weight
- 7 Ketogenic Diets for Prediabetes and Diabetes
- 8 Conclusion
What “keto” means?
Keto is a short form of Ketogenic. It was named Keto because the human body produces a tiny energy molecule called “Ketones.” This energy molecule is the substitute energy source for the human body that comes to rescue when the blood sugar level drops. This low-carb, higher-fat, and moderate protein diet can help your body burn fat effectively. It is the best option for weight loss, performance, and better health.
A keto diet is particularly helpful in losing extra body fat without suppressing hunger, which is very helpful for individuals suffering from type-2 diabetes. When you consume very few calories or very few carbs, then your liver generates ketones from fat. This fat serves as a fuel source for the brain and throughout the body.
The human brain consumes a lot of energy every day, and it cannot source fat directly. The brain needs ketones or glucose to run efficiently. When you are on the Ketogenic diet, it makes the entire body run on fat, as it helps your body burn fat 24/7 and converts into energy and supplies it to the body. When your insulin levels drop low, your body’s fat-burning process increases automatically. It gets easy to burn the stored fat in your body with a Ketos diet.
This diet plan is a perfect option if you want to lose weight, but the best thing about this diet is it also offers other health benefits like a stable supply of energy, less hunger, and keeps the blood sugar level control. The ketos diet also keeps you focused and alert.
The human body generates ketones; it arrives at a metabolic state known as ketosis. The quickest way of getting to this state is through fasting. But, it is not practically possible for any individual to fast consistently forever. That is when you should consider a keto diet as it reaches a ketosis state without fasting; it allows you to eat as much as you can. It offers many benefits that you get from fasting, including weight loss.
How the Keto Diet works?
When you are on a Keto diet, it allows you to eat fewer carbohydrates, and consume enough protein, and increase fat consumption. By eating fewer carbs, your body reaches a metabolic state that helps your body burn the stored fat and convert it into the energy.
In general, the human body burns carbs and converts it into energy. However, when you are ketos diet, you restrict the consumption of carbs that makes your body burn the stored fat into energy by creating ketones molecules to use as energy.
Ketosis is a physiological process, so you don’t need to worry about anything. According to the experts’ view, it is just a kind of eating style that keeps your body in a ketosis state all the time.
How low-carb are we talking?
You can find different versions of the diet, but in general, 20-percent from protein, 75-percent from daily calories from fat, and 5-percent from carbs.
In actual terms, that is between 30gms and 50gms of carbohydrates per day. 50gms of carbs is equal to 1 ¼ cups of cooked quinoa. However, quinoa is not included in this diet plan.
What can you eat on the Keto Diet?
You can eat poultry, meat, and seafood such as sardines and salmon that contains more fat content. Also, you can eat cheese, eggs, cream, butter, and other full-fat dairy products. The diet plan also allows you to eat seeds, nuts, avocados, tomatoes, low-carb veggies like greens, peppers, and onions, but in restricted amounts.
Different Types of Ketogenic Diets
Various versions of Ketogenic Diet, including:
Cyclical Keto Diet
CKD diet includes phases of a higher-carb diet like 5-ketogenic days followed by two-high-carb days.
Standard Keto Diet
SKD diet is a very low-carb, high-fat, and moderate-protein diet. The diet includes 75-percent fat, 5-percent carbs, and 20-percent protein.
High-Protein Keto Diet
HPKD diet is the same as the standard keto diet, but it includes more protein ratio in the diet plan, like, 35-percent protein, 60-percent fat, and 5-percent carbs.
Targeted Keto Diet
TKD diet allows you to include carbs during workouts.
Custom Keto Diet
Custom Keto Diet is a moderate protein, high fat, and low carb diet plan created by Rachel Roberts to help people who want to lose weight safely. The program is designed not just for people who want to lose weight but also who want to get to their healthy lifestyle. Learn More
Ketogenic Diets Can Help You Lose Weight
A keto diet is the perfect diet plan that helps you lose weight at a lower risk for health issues. The research shows that the keto diet is more superior to the other recommended low-fat diet.
The keto diet is easy-to-follow, so filling, and allows you to lose weight without tracking your food consumption or counting calories. The keto diet helps you lose weight without keeping your hungry, and it helps you lose weight quicker than the low-fat diet.
Ketogenic Diets for Prediabetes and Diabetes
Diabetes is categorized by changes in high blood sugar, metabolism, and reduced insulin function. When you are on a keto diet, it helps you lose the excess fat stored in your body that can be associated with prediabetes, type-2 diabetes, and metabolic syndrome.
According to the study, the keto diet increases insulin by 75-percent. Another study conducted on 21 participants with type-2 diabetes shows that 7 of the 21 participants with type-2 diabetes were able to stop using the medication for diabetes.
A Keto Diet can be the best option for people who are diabetic, overweight, or for the individuals who want to enhance their metabolic health.
However, this diet may not be suitable for athletes or those who want to add large amounts of weight or muscle.