The basics of the ketogenic diet
The ketogenic diet is a low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.
It requires drastically reducing carbohydrate intake and replacing it with fat. Your body enters a metabolic state known as ketosis as a result of the decrease in carbs.
When this happens, your body becomes extremely efficient at burning fat for energy. It also causes fat in the liver to be converted to ketones, which can be used to fuel the brain.
Ketogenic diets can drastically drop blood sugar and insulin levels. This, in addition to the increased ketones, has certain health benefits.
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Ketogenic diets come in a variety of flavors.
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.
The targeted ketogenic diet (TKD) permits you to eat carbs in between workouts.
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 conventional and high-protein ketogenic diets have undergone extensive testing. Bodybuilders and athletes frequently use more advanced ketogenic diets, such as cyclical or tailored ketogenic diets.
Although many of the same concepts apply to all ketogenic diet variations, the information in this page focuses on the basic ketogenic diet (SKD).
Ketogenic diets can help you lose weight.
A ketogenic diet can assist you in losing weight and lowering your disease risk.
In fact, research suggests that the ketogenic diet may be just as effective for weight loss as a low-fat diet.
Furthermore, you can lose weight without counting calories or keeping track of what you eat because the diet is so enjoyable.
According to a survey of 13 studies, adopting a very low carb, ketogenic diet was significantly more beneficial for long-term weight loss than following a low fat diet. The keto diet resulted in a 2 pound (0.9 kg) more weight loss than the low-fat diet group.
Furthermore, it reduced diastolic blood pressure and cholesterol levels.
Participants who followed a ketogenic diet for eight weeks shed almost five times as much total body fat as those who followed a low-fat diet, according to another study.
Increased ketones, lower blood sugar levels, and improved insulin sensitivity could all play a role.
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Diabetes and prediabetes patients may benefit from ketogenic diets.
Diabetes is characterized by changes in metabolism, high blood sugar, and impaired insulin activity.
Type 2 diabetes, prediabetes, and metabolic syndrome are all linked to excess fat, and the ketogenic diet can help you lose it....
A prior study found that the ketogenic diet boosted insulin sensitivity by 75%.
Adopting a ketogenic diet for 90 days reduced hemoglobin A1C levels, which is a marker of long-term blood sugar management, in a small trial of women with type 2 diabetes.
Another study found that 349 people with type 2 diabetes who followed a ketogenic diet for two years lost an average of 26.2 pounds (11.9 kg). This is a big benefit when it comes to the link between obesity and type 2 diabetes.
They also had better blood sugar management, and the requirement for certain blood sugar medications decreased among participants during the trial.
