A lot of people see the keto diet as just reducing their food intake, which is not exactly right. It's possible to eat you normal amount as long as you try and gradually cut your carb intake.
A Keto diet is when you switch from carbs to fats which helps you lose weight. This blog will explain all the things about the Keto Diet, what it’s all about and the benefits that come with following this diet.
What is a Keto Diet?
The ketogenic diet is often abbreviated as the "keto diet" and involves drastically lowering carbs and eating more protein & fats. Once you go into ketosis, your body will run on fat which helps weight loss efforts significantly.
Ketosis is when your body starts producing ketone bodies out of the stored fat so your body can use it for energy. This is a metabolic state the body experiences when doing the ketogenic diet.
Basically, ketogenic diets are really good for weight loss because your body will burn its existing fat to create energy. They also have other benefits such as reducing blood sugar & insulin levels.
Benefits of the Keto Diet
The keto diet is a diet that provides many health and weight loss benefits.
Studies show that a ketogenic diet can help you lose 2.2 times more weight than normal calorie-restricting diets. The increased ketones, lower blood sugar levels, and improved insulin sensitivity may also play a key role in helping you lose weight.
The keto diet helps you lose weight, which can help reduce the risk of diabetes. Studies show that ketogenic diets improved insulin sensitivity of diabetes patients by 75%.
Following are other health benefits that are associated with the Ketogenic diet:
- Prevents Heart Diseases
- Prevents Cancer
- Help reduce symptoms of Alzheimer’s disease
- A massive reduction in epilepsy
- Research has shown that low insulin levels can help reduce acne.
- Can play a key role in polycystic ovary syndrome
Types of Keto Diets
Most people that try the keto diet usually follow the same formula, but what people don’t know is that there are actually several different types of keto diets. They each have variable effects on your body.
Standard Ketogenic Diet
This is the standard ketogenic diet where the ratio of macronutrients is as follows:
Protein: 20%
Fats: 75%
Carbs: 5%
As shown this is a moderate-protein, low-carb and high-fat diet.
Cyclic Ketogenic Diet
This way of the ketogenic diet involves having high-carb refeeds day, for example, having 5 keto diet days and 2 high-carb diet days each week.
Targeted Ketogenic Diet
This allows you to add carbs around the time when you work out.
High-Protein Ketogenic Diet
This is when you change the ratio of your diet to make it a high-protein, moderate-fat and low carb diet, ratio being as follows:
Protein: 60%
Fats: 35%
Carbs: 5%
Diet Plan
Keto dieting can be difficult without knowing what to eat and when. Just for that, here’s a diet plan you can follow. This isn’t ironclad and you can tweak it as per your preference.
Key Takeaway
The keto diet can be a great way to lose weight and improve your health and get your dream body. but first you have to find out how it works and if it's for you or not, All the benefits that are associated with this diet apart from losing weight can be a great lifestyle change. Be warned, doing this diet isn’t easy, be sure to calculate and track your calories and intake every week.
