Staying fit and strong is one of the latest mantras that people all across the globe have happily accepted. You will find many people going out for morning walks or going to the gyms regularly or even following a healthy diet or participating in various extracurricular activities such as swimming and games in order to stay healthy. If you also fall in the same group, then you must be aware of the ketogenic diet. Keto diet or ketogenic diet is basically a low-carb and high-fat diet, which helps your body gain in multiple ways possible. There have been numerous tests and studies on this diet that have proved that it can help you shed unwanted body fat and also lead a healthy life.
As discussed above, a ketogenic diet, or most commonly known as the keto diet, is a low-carb and high-fat diet, which is quite similar to the Atkins and Paleo diets says Dr. Ketogenic Diet. If you wish to start this diet, you will have to decrease your regular intake of carbs drastically and also replace it with a fat diet. As a result of this, your body will get into a state of ketosis, which is a natural metabolic state for your body.
When your body gets into a state of ketosis, it can efficiently burn all the stored fat for energy. It transforms the fat into ketones that happens in the liver. This supplies the necessary energy to your body to function smoothly like before. It is good for you to know that a keto diet can reduce your insulin and blood sugar levels in leaps and bounds. This situation along with ketones can have several health benefits for your body.
Various Types of Keto Diets
When you talk about a ketogenic diet, there are several types for you to choose. These versions have been described below for your benefit.
- SKD or Standard Ketogenic Diet: This involves am extremely low carb, high fat, and moderate protein intake every day. It should ideally contain 75% fat, 5% carbs, and 20% protein.
- CKD or Cyclical Ketogenic Diet: This diet basically involves different periods of carb-rich refeeds. This means 5 days of a keto diet that is followed by a 2-days of high carb diet.
- TKD or Targeted Ketogenic Diet: If you follow this type of ketogenic diet, you will be able to add carbs around the time you normally exercise.
- High-Protein Ketogenic Diet: This version of a keto diet is pretty similar to the standard ketogenic diet. However, this version involves a higher portion of protein. The ratio should ideally be 60% fat, 5% carbs, and 35% protein.
Amongst the various version of a keto diet that have been discussed above, just the high-protein and standard ketogenic diets have been studied properly. The other 2 versions are basically more advanced versions and mainly targeted at athletes and bodybuilders. It is no longer an unknown that a keto diet is a healthy way to shed excess body weight. It also effectively lowers down any risk factors for possible diseases.