What is Keto Diet and how does it Work?
This brief article is specifically for those of you looking to find out what is keto diet. A ketogenic or keto diet is a high fat and low carb diet that offers many different health benefits. Numerous clinical studies have already established the fact that keto diet is helpful in losing weight and improving the overall health.
After figuring out what is keto diet, let us deep dive into further details related to this popular diet plan. Following a keto diet involves a drastic reduction in the consumption of carbohydrate and replacing the same with fat. Under a specific metabolic condition known as ketosis, ketogenic diets make the body extremely capable of deriving energy by burning fat. Within the liver, it turns fats into ketones, which takes care of energy supply for the brain. Experts suggest that keto diets can also reduce the body’s insulin level and blood sugar.
Types of Keto Diets:
Many different types of keto diets are found, including
- Standard ketogenic diet: This type of keto diet typically contains only 5% carb, 20% protein, and 75% fat content.
- Cyclical ketogenic diet: This type of diet involves higher carb re-feeding periods, such as two high-carb days after five ketogenic days.
- Targeted ketogenic diet: This type allows dieters the freedom of adding carbohydrates to their diet around physical workout.
- High-protein ketogenic diet: Though this type is similar to standard ketogenic diet, but the protein ratio is even higher (35%).
Ketogenic Diets for Weight Loss:
Ketogenic diet is now considered to be one of the most trusted alternatives to lose weight. Experts suggest that in this regards, keto diet is even superior to low fat diets. This diet is extremely filling, and dieters can lose weight without tracking their food consumption or counting calories.
Ketogenic Diets for Pre-diabetes and Diabetes:
High blood sugar, changes in metabolism, and impaired insulin function are some of the important characteristic features of diabetes. As we have already discussed, keto diets aid the process of losing fat. This is closely linked to metabolic syndrome, pre-diabetes, and type 2 diabetes. Several studies have now made it clear that ketogenic diet improves insulin sensitivity. It also helps with type 2 diabetes because of its close link to weight.
Other Health Benefits of Keto Diets:
- Improves risk factors such as body fat, blood sugar, blood pressure and HDL cholesterol levels
- Used to slow down tumour growth and cure certain types of cancer
- May be effective in reducing the symptoms of Alzheimer's disease
- Can benefit epileptic children with reduced seizures
- May help with symptoms of Parkinson's disease
- May have a role in reducing polycystic ovary syndrome
- May aid recovery and reduce concussions after brain injury
- May help reduce and prevent acne
Common Ingredients of Keto Diet:
Some of the most common ingredients of a ketogenic diet are meat, fatty fish, eggs, butter and cream, cheese, healthy oils, nuts and seeds, avocadoes, low-carb veggies, and condiments such as pepper, salt, etc.
What to Avoid:
While following a keto diet, make it a point to avoid sugary foods, grains or starches, fruits, legumes, root vegetables and tubers, alcohol, low-fat and sugar free food items.
We hope this article has helped you understand what is keto diet and why they are so effective. Please feel free to contact us for a more detailed discussion of keto diet.