A Beginner's Guide to the Keto Diet

Jun 29, 2020 08:00 AM EDT | By Staff Reporter (staff@foodworldnews.com)

Steak Keto
(Photo: Pixabay)

Staying healthy can require people to change their sleeping habits, daily habits, and even their diet. There are a lot of diets and meal plans that a person can follow depending on their health condition and with the recommendation of their doctor or dietician.

If you are looking for a diet low in carbohydrates but high in fat, a ketogenic diet is recommendable for you. This diet is often compared to Atkins and other low-carb diets, however, the keto diet is more precise into details on what to eat and what not to eat. In this article, we will discuss things about the keto diet, who it is for, what are keto types of foods, and what benefits you will get when you follow a keto diet.

What is the keto diet?

As mentioned, the keto diet is both a low-carb and high-fat diet. The diet revolves around reducing carbohydrate intake by replacing it with lots of fats. The reduction of carbs in your body will make turn your metabolic state called ketosis.

In ketosis, your body will burn fat faster and more efficiently than you usually do. Instead of carbohydrates, the burnt fats will be used as your body's source of energy. The fat will transform into ketones will be directly distributed to your liver. The ketones will serve as your brain's source of energy.

Eggs Keto
(Photo: Pixabay)

Types of Ketogenic Diet

There are different types of the keto diet, namely the standard keto diet (SKD), the cyclical keto diet (CKD), the targeted keto diet (TKD), and the high-protein ketogenic diet.

The standard ketogenic diet is the lowest carb diet among the keto diet types. It also features a moderate intake of protein and a high-fat diet. SKD's ratio is 5% carbs, 20% protein, and 75% fat. Meanwhile, the cyclical ketogenic diet follows a period of higher carb intake. In a week, you may have five ketogenic days of a strict diet and two days of high-carb.

The targeted ketogenic diet revolves around more carbs and allows you to add more carb intake, especially during workouts. And lastly, a high-protein ketogenic diet is the same with SKD, but it focuses more on protein intake. The ratio of this ketogenic diet is 5% carbs, 35% protein, and 60% fat. 

Keto as a Weight Loss Diet

If you want to lose weight but don't want to give up eating a lot of food, the keto diet is the way to go. A keto diet is an effective way to lose weight, and it reduces the chance of you getting certain diseases.

Many doctors recommend the keto diet, which is far better than a low-fat diet when it comes to weight loss. The keto diet allows you to lose weight without having to worry about your calorie and food intake.

Another reason the keto diet is better than any low-fat diet is that it focuses more on protein intake, which has many health benefits. Among those benefits are improved and increased ketones for the brain; it reduces the risk of high blood sugar levels and improves your body's insulin sensitivity.

So, if you know you are at risk of getting diabetes, heart diseases, or any diseases that are related to carbohydrate intake, the keto diet is the best solution to go. It is not only healthy, but it will sacrifice your love for food. You won't ever be conscious about what to eat and what not to eat with the keto diet.

ALSO READ: Lose Weight and Fight Diabetes Using This High-Fat Diet

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