The ketogenic diet (also known as the keto diet) is a low-carb, high-fat diet with numerous health benefits. Many studies have shown that eating this way can help you lose weight and improve your health. Diabetes, cancer, epilepsy, and Alzheimer’s disease may all benefit from ketogenic diets. Here’s a step-by-step guide to the keto diet for beginners.
What is the ketogenic diet?
The ketogenic diet is a low-carb, high-fat diet that resembles the Atkins and low-carb diets in many ways.
It entails substantially lowering carbohydrate intake and substituting fat. This decrease in carbohydrate causes your body to enter a metabolic state known as ketosis.
Your body becomes very effective at burning fat for energy when this happens. It also causes fat to be converted to ketones in the liver, which can be used to provide energy to the brain.
Ketogenic diets can lower blood sugar and insulin levels significantly. This, in addition to the higher ketones, offers certain health advantages.
Different types of ketogenic diets
The ketogenic diet comes in a variety of forms, including:
The standard ketogenic diet (SKD) is a low-carbohydrate, moderate-protein, high-fat diet. It usually has 70 percent fat, 20 percent protein, and barely 10% carbohydrates (9Trusted Source).
The cyclical ketogenic diet (CKD) entails periods of increased carb refeeding, such as five ketogenic days followed by two high carb days.
Ketogenic diet with a specific goal
The targeted ketogenic diet (TKD) permits you to eat carbohydrates in between exercises.
This ketogenic diet is comparable to a conventional ketogenic diet, however, it contains extra protein. Typically, the fat-to-protein-to-carbohydrate ratio is 60% fat, 35% protein, and 5% carbohydrates.
Only the regular and high-protein ketogenic diets have been thoroughly researched. More advanced ketogenic diets, such as cyclical or targeted ketogenic diets, are largely employed by bodybuilders and athletes.
Although many of the same concepts apply to all variations of the ketogenic diet, the information in this article largely refers to the standard ketogenic diet (SKD).
What is ketosis?
Ketosis is a metabolic condition in which your body burns fat instead of carbohydrates for energy.
It occurs when you drastically restrict your carbohydrate intake, restricting your body’s availability of glucose (sugar), which is the cells’ primary source of energy.
The most effective strategy to enter ketosis is to eat a ketogenic diet. In general, this entails reducing carb consumption to roughly 20 to 30 grams per day.
The most effective strategy to enter ketosis is to eat a ketogenic diet. This usually entails restricting carb intake to 20 to 50 grams per day and focusing on fats such meat, fish, eggs, nuts, and healthy oils.
It’s also crucial to keep your protein intake in check. This is because if you eat too much protein, it will be turned to glucose, which will slow down your ketosis.
Ketogenic diets can help you lose weight
A ketogenic diet can help you lose weight and reduce your risk of disease.
In fact, evidence suggests that the ketogenic diet may be just as successful as a low-fat diet for weight loss.
Furthermore, because the diet is so satisfying, you can lose weight without monitoring calories or keeping track of what you eat.
Following a very low carb, a ketogenic diet was marginally more beneficial for long-term weight loss than following a low fat diet, according to a study of 13 research. The keto diet resulted in an average weight loss of 2 pounds (0.9 kg) more than the low-fat diet group.
Additionally, it resulted in lower diastolic blood pressure and lipid levels.
Another study indicated that participants who followed a ketogenic diet for eight weeks lost roughly five times as much total body fat as those who followed a low-fat diet.
Increased ketones, decreased blood sugar levels, and higher insulin sensitivity could all be contributing factors.
Ketogenic diets for diabetes and prediabetes
Changes in metabolism elevated blood sugar, and reduced insulin action are all symptoms of diabetes.
Excess fat is connected to type 2 diabetes, prediabetes, and metabolic syndrome, and the ketogenic diet can help you lose it.
According to a previous study, the ketogenic diet increased insulin sensitivity by 75%.
In a small trial of women with type 2 diabetes, adopting a ketogenic diet for 90 days lowered hemoglobin A1C levels, which is a measure of long-term blood sugar management.
Another study indicated that over the course of two years, 349 persons with type 2 diabetes who followed a ketogenic diet dropped an average of 26.2 pounds (11.9 kg). When it comes to the relation between obesity and type 2 diabetes, this is a significant benefit.
Furthermore, they had better blood sugar control, and the need of certain blood sugar drugs decreased among participants during the course of the trial.