The Ketogenic Diet: A Detailed Beginner's Guide to Keto
- The ketogenic diet (or keto diet, for short) is a low-carb, high-fat diet that offers many health benefits.
- In fact, over 20 studies show that this type of diet can help you lose weight and improve your health.
- Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer's disease.
- The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.
- It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
- When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.
- Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits.
2) Different Types of Ketogenic Diets
Standard ketogenic diet (SKD), Cyclical ketogenic diet (CKD), Targeted ketogenic diet (TKD), High-protein ketogenic diet
3) Ketogenic Diets Can Help You Lose Weight
- A ketogenic diet is an effective way to lose weight and lower risk factors for disease
- In fact, research shows that the ketogenic diet is far superior to the often recommended
- What's more, the diet is so filling that you can lose weight without counting calories or tracking your food intake
- One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also improved
4) Ketogenic Diets for Diabetes and Prediabetes
- Diabetes is characterized by changes in metabolism, high blood sugar and impaired insulin function
- The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes and metabolic syndrome
- One study found that the ketogenic diet improved insulin sensitivity by a whopping 75%
5) Other Health Benefits of Keto
- The ketogenic diet actually originated as a tool for treating neurological diseases such as epilepsy.
- Studies have now shown that the diet can have benefits for a wide variety of different health conditions:
- Heart disease, Cancer, Alzheimer's disease, Epilepsy, Parkinson's disease, Polycystic ovary syndrome, Brain injuries, Acne
6) Foods to Avoid in Keto Diet
Sugary foods, Grains or starches, Fruit, Beans or legumes, Root vegetables and tubers, Low-fat or diet products, Some condiments or sauces, Unhealthy fats, Sugar-free diet foods
7) Foods to Eat in Keto Diet
Meat, Fatty fish, Eggs, Butter and cream, Cheese, Nuts and seeds, Healthy oils, Avocados, Condiments
