This type of diet that helps you lose weight and generally improves your health, is a high-fat and low-carb course. It is also known for short as keto diet.
Ketogenic diet also seems to be able to fight against cancer, epilepsy and Alzermer’s disease.
When you reduce your carb intake, replacing it with fat instead, your body shoots into a state of Ketosis.
Ketosis is the process whereby the body replaces carbs with fat as its energy user. Also, it turns fat into ketone, supplying energy to the brain.
Major benefits for ketogenic diets include reduced blood sugar and insulin levels and also increased ketones.
Different Types of Ketogenic Diets
There are several types of ketogenic diets, but I will list just a couple of them;
Standard Ketogenic Diet
This type of keto, contains very high fat levels, low-carb and a considerable amount of protein. It contains about 70% fat, 24% protein and only about 5% carbs.
Targeted Ketogenic Diet
We all know that, the main concept behind keto is reduced carbs intake, but this type of keto supports high carbs intake but with a lot of exercise.
Cyclical Ketogenic diet
It involves you having some days of no keto diets. For instance, you could have at least five days of keto diets and two days of high-carb days.
High-protein Ketogenic diet
This is similar to a ‘standard ketogenic diet’ only that there is an increased protein intake. It usually has a diet ratio of 60% fat, 35% fat and 5% carbs.
Nevertheless, standard ketogenic and high-protein diets are the most common or say, more familiar ones. Targeted and cyclical keto diets are the uncommon ones and mostly used by sportsmen. But the standard keto diet is the most researched and most recommended.
Benefits of Ketogenic Diets
One of the primary benefits of this diet is that, it helps in healthy weight loss. Research has shown that is far superior to other forms of weight loss programs.
When you are on the keto diet, and you are a foodie, you can actually stay filled up counting calories or worrying about how much you eat.
Keto Has been known to fight diseases like;
The diet is currently being used to fight different types of cancer and tumour growth.
The diet has proven to reduce symptoms and growth of the disease.
Also diseases like Parkinson’s, epilepsy,brain injuries, have also recorded drastic improvements for those suffering from it.
Foods to Avoid
Sugary Foods; Soda, fruit juice, cake, ice cream and so many other sweet processed foods.
Grains or Starches; Wheat-based products, rice etc.
Fruits; except for very little portions of strawberries and berries, all fruits are forbidden.
Root Vegetables and Tubers; sweet potatoes, carrots,etc.
And also, things like alcohol, because of its carbs content, should stay out of your sight.
For things you should eat, make eggs, butter and cream, cheese, fatty fish such as salmon, mackerel, tuna, nuts and seeds, meat such as turkey and chicken bacon, avocados, low-vegetables loves of your life.
Side Effects of The Ketogenic Diet
Even though this diet has very high healthy benefits, you could experience some minor side effects initially until your body gets used to the system.
Your body suffers from keto flu. This includes, increased hunger, difficulty sleeping, poor energy, poor mental function. This usually happens within a few days of you starting off with the diet.
To reduce the effect this has on you, starting off with a low-carb for the first few weeks. This helps your body burn more fat and in return needing more.
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