The Ketogenic or Keto Diet is a high-fat, low-carb, moderate-protein based diet. The primary purpose of this diet was treating infant epilepsy, but the diet made its way into the dietary world because of its fat burning feature.
Reducing the carb intake and replacing it with fat causes your body to enter the metabolic state of ketosis. During ketosis, your body burns fat more than usual and stores it in the liver as ketones instead. Finally, your body transfers the ketone-based energy to your brain.
Consequentially, there is a massive reduction in the body’s glucose levels and insulin levels. When combined with the increased ketone level, your body’s metabolism shifts towards burning fats instead and that offers a number of benefits for your physique:
Different Kinds of Ketogenic Diets
There are different kinds of ketogenic diets including standard, high protein, cyclic and targeted keto diets. Experts studied the first two for medicinal purposes, while the latter is primarily for achieving athletic goals.
The Standard Ketogenic Diet
This typically contains about 70 percent fat, 20 percent proteins, and 10 percent carbs. Energy requirements may vary according to person, and experts recommend a strong intake of non-starchy vegetables.
The Cyclic Ketogenic Diet
Also known as carb-backloading, this involves alternating between high carb and high keto food. It’s a means of replenishing glycogen loss from muscles during workouts
Targeted Ketogenic Diet
This is similar to the ketogenic diet in terms of consumption of about 70 percent fat, 20 percent proteins, and 10 percent carbs. The difference lies in the time of diet consumption: you have to consume the target keto diet during workout hours.
Many dieticians are of the view that the body processes carbs consumed before or after a work-out session more efficiently because of our body’s demand of more energy.
High Protein Ketogenic Diet
This form of keto diet follows a slightly modified form protein-carb-fat intake formula. In the high protein keto diet, the ratio of the intake is 60 percent of fat, 5 percent of carbs, and 35 percent of patients. High protein keto diet is the most effective form of weight loss keto diet.
The Health Benefits of Ketogenic Diet
Most people start with keto diets for its low-risk, weight loss, disease-fighting factors. In fact, research shows that ketogenic diet is more effective any other weight loss regimen.
- There is strong evidence to suggest that keto diets are 2.2 times more effective for weight loss. They can help you lose fat, preserve muscle mass, and lower the risk of certain diseases.
- Ketogenic Diets are extremely effective for lowering insulin levels, particularly for people who are pre-diabetic or live with Type II Diabetes. A study shows that following the keto diet for two weeks resulted in a 75% drop in blood sugar levels
- Ketogenic diets reduce the level of bad cholesterol while upping the good cholesterol, thereby effectively fighting against the onset of various heart diseases
- The high levels of ketones produced in the ketogenic diets can prevent many tumorous diseases like cancer. Furthermore, they have neuroprotective effects as well, which means a lower risk of Alzheimer’s and epilepsy.