Keto Diet: The Ultimate Guide |

Health & Home|Wellness

Keto Diet: The Ultimate Guide

Are you planning to lose weight but not sure of the right diet? The Keto diet has been among the most popular eating-plans since past recent years, and we have all the information right here.

Keto or ketogenic diet is high fat and low-carb diet aiming to boost your health while reducing weight.  Many people worldwide have claimed to experience remarkable results, which is not surprising considering how clinical studies provide evidence.

The diet promises to have some significant health benefits for Alzheimer’s, epilepsy, cancer, and diabetes.

What It Is

If you know of the Atkins diet, you will have some similarities in keto too. The latter is a low-carb diet that focuses on more protein and fat intake. It aims to reduce your carbohydrate levels drastically and fill you up with fats that will burn faster and provide you more energy.

When the carb levels begin reducing in your body, we call ketosis into a metabolic state. When you reach ketosis, your body’s burning efficiency improves significantly, and you gain more energy.

The diet’s functions include turning the fat into ketones in your liver and supplying more energy to your brain. Among the many health advantages of the diet, the most prominent is the reduced insulin and blood sugar levels.

We all know how increasing ketones while controlling blood sugar and insulin are highly advantageous for our health.

If you are planning to begin on the diet to experience its results, you can select several versions of it. However, before you start executing your eating plan, it is best to seek your doctor’s approval and consult with a nutritionist.

Often underlying health issues coupled with the diet can cause disastrous results, especially if one is ignorant or negligent.

Types of Keto Diet

The types of Keto diet include:

  • High Protein Keto Diet- you will find this quite similar to a standard keto diet, but you have to consume more proteins in this version. This diet’s ideal ratio is 35% proteins, 60% fat, and 5% carbs.
  • TKD or Targeted Keto Diet- in this diet, you can add some carbs to your meals around your workout.
  • CKD or Cyclical Keto Diet- In this version, you go through periods of high refeeds of carbs. For example, you will have to live through five days of a Ketogenic diet and follow it with two days of high carb days.
  • SKD or Standard Keto Diet- This version includes high fat, moderate protein, and low carbs. The typical percentages have 10% carbs, 20% protein, and 70% fat.

Most of the studies have focused on high protein and standard ketogenic diets, owing to the wide popularity. The other versions, including the targeted or cyclical keto diets, are more advanced in the methods and only suitable for athletes and bodybuilders.

Final Thoughts

Keto is a low-carb, high-fat diet that aims to send your body into a state of ketosis. In this metabolic state, your body relies on more fats for fuelling your energy than on carbs. You can reach ketosis faster by observing intermittent fasting modifying your diet.