The ketogenic diet is a low-carbon, high-fat diet which has many health benefits.
Indeed, more than 20 studies have shown that such a diet can help you lose weight and boost your health.
And ketogenic diets may have diabetes, cancer, epilepsy and Alzheimer’s disease benefits.
Here’s a comprehensive guide to the keto diet for beginners.
What Is Ketogenic Diet?
The ketogenic diet is a very low carb, high-fat diet that is similar to Atkins and low carbon diets.
It reduces drastically the intake of carbohydrate and replaces it with fat. This reduction in carbohydrates puts your body in a metabolic state ketosis.
If this happens , your body becomes unbelievably powerful in burning fat. It also translates fat in the liver into ketones that can supply brain energy.
Ketogenic diets can cause massive blood sugar and insulin reductions. Together with increased ketones, this has many health benefits.
Types of Ketogenic Diets
The ketogenic diet consists of many variants, including:
- Normal ketogenic diet (SKD): This is an exceptionally low carbon, moderate protein and fat diet. It normally contains 75% fat, 20% protein and just 5% carbs.
- Cyclic ketogenic diet ( CKD): this diet includes times when higher carbohydrates such as 5 ketogenic days and 2 high carbohydrates are consumed.
- Targeted Ketogenic diet (TKD): You may incorporate carbs to workouts via this plan.
- Ketogenic high-protein diet: similar to a traditional ketogenic diet except more protein is included. The ratio is mostly 60% fat, 35% protein and 5% carbs.
However, only the normal and high-protein ketogenic diets were extensively studied. Cyclic or tailored ketogenic diets are more advanced and used mostly for bodybuilders or athletes.
Ketogenic Diets Can Help You Lose Weight
Ketogenic diets are a successful way to lose weight and minimize disease risk factors.
Research indicates that the ketogenic diet is far higher than the low fat diet that is frequently prescribed.
Moreover, the diet is so full that you can lose weight without counting calories or restricting the consumption of your food.
One research showed that people on a ketogenic diet have lost 2,2 times the weight of a low-fat calorie diet. The cholesterol levels of triglycerides and HDL were also increased.
Another research showed that people with the ketogenic diet lost 3 times as much weight as those with the diabetes UK diet.
There are many reasons why a ketogenic diet is preferable to a low-fat diet, including increased consumption of protein that offers several advantages.
Increased ketones, lower blood sugar levels and increased sensitivity to insulin may also play a key role.
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