Keto basics:
It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called 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.
Different types of ketogenic diets:
Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat,
20% protein, and only 10% carbs (9Trusted Source).Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2
high carb days.Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often
60% fat, 35% protein, and 5% carbs.
- There are several versions of the keto diet. The standard (SKD) version is the most researched and most
recommended.
Ketogenic diets can aid weight loss:
A ketogenic diet is an effective way to lose weight and lower risk factors for disease.
In fact, research shows that the ketogenic diet may be as effective for weight loss as a low fat diet.
Following a very low carb, 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.
What’s more, it also led to reductions in diastolic blood pressure and triglyceride levels.
Another study in 34 older adults found that those who followed a ketogenic diet for 8 weeks lost nearly five times as
much total body fat as those who followed a low fat diet .
- A ketogenic diet can help you lose slightly more weight than a low fat diet. This often happens with less hunger.
A sample keto meal plan:
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