The ketogenic diet is an extremely low-carb, high-fat diet which shares a lot of similarities with the Atkins and low carb diets. This diet involves significantly reducing carbohydrate intake and then substituting it with fat.
This decrease in carbs puts your body into a metabolic state called ketosis. This diet typically limits carbs to 20 to 50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this way of eating.
When your body happens to be in a state of ketosis, it becomes incredibly effective at burning fat for energy. In addition, your body also turns fat into ketones in the liver, which can supply energy for your brain. Ketogenic diets may cause significant reductions in blood sugar and insulin levels.
Who Should NOT Go On A Ketogenic Diet?
There are a number of different controversies – as well as myths – about a ketogenic diet. However, for most individuals, it appears to be very safe. Controversial topics related to the this diet include:
- Saturated fats,
- Cholesterol,
- Whole grains, and
- Red meat.
This being said, three groups often need special consideration:
- Do you take medication for diabetes, for example insulin?
- Do you take medication to curb high blood pressure?
- Are you breastfeeding?
The main potential danger about medications, e.g. for diabetes, is where doses may need to be adapted. What you ultimately need to do is to discuss any changes in medication and relevant lifestyle changes with your doctor.
What Are The Different Variations Of Ketogenic Diets?
There are a number of different versions of the ketogenic diet: These include the following:
Standard Ketogenic Diet (SKD)
This type of ketogenic diet is a very low carb, moderate protein and high fat diet. It usually contains 70% fat, 20% protein as well as only 10% carbs.
Cyclical Ketogenic Diet (CKD)
This format of the diet involves periods of higher carb refeeds, such as five ketogenic days, followed by two high-carb days.
Targeted Ketogenic Diet (TKD)
The TKD diet gives you the opportunity to add carbs around workouts.
High-Protein Ketogenic Diet
This is very similar to a standard ketogenic diet, however, includes more protein. The ratio is very frequently 60% fat, 35% protein as well as 5% carbs.
However, just the standard and high-protein types of ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and are mainly used by bodybuilders or athletes.
This diet can be utilised in order to achieve weight loss, blood sugar management as well as other health-related goals. Very fortunately, this diet can include a wide variety of nutritious, tasty, and versatile foods that will allow you to keep within your daily carbohydrate range. In order to reap all the health benefits of a ketogenic diet, consume keto-friendly foods on a regular basis.
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