The ketogenic diet (or keto diet, for short) is a low carb, high fat diet that offers many health benefits.
In fact, many 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
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*****Keto basics*****
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 significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits
****Different types of ketogenic diets***
There are several versions of the ketogenic diet, including:
*.Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.
*.Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
*.Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
*.High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
____However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.____
****Ketogenic diets can help you lose weight****
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A ketogenic diet is an effective way to lose weight and lower risk factors for disease
In fact, research shows that the ketogenic diet may be as effective for weight loss as a low fat diet
What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food intake
One review of 13 studies found that following a very low carb, ketogenic diet was slightly more effective for long-term weight loss than a low fat diet.
People who followed the keto diet lost an average of 2 pounds (0.9 kg) more than the group that followed a low fat diet
What’s more, it also led to reductions in diastolic blood pressure and triglyceride levels
Another study in 34 older adults found that those who followed a ketogenic diet for 8 weeks lost nearly five times as much total body fat as those who followed a low fat diet
The increased ketones, lower blood sugar levels, and improved insulin sensitivity may also play a key role
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