What is a Keto Diet? | An Ultimate Guide for Beginners

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The ketogenic diet is a low-carbohydrate, high-fat diet that offers several health benefits.

Countless studies have shown that this type of diet can help you burn excess fat as well as improve overall health

Keto diets also have amazing benefits against several diseases such as diabetes, cancer, epilepsy and Alzheimer’s.


What is a Ketogenic Diet?

The ketogenic diet (also referred as keto diet) is a very low-carbohydrate, high-fat diet that shares several similarities with the Atkins and low-carb diets.

It involves significantly reducing carbohydrate intake and swapping it with good fats. The reduction in carbohydrate intake puts your body into a metabolic state known as ketosis.

When ketosis is activated, your body becomes amazingly efficient at burning fat to produce energy. It also converts fat into ketones in the liver, which can further supply energy to the brain.

Keto diets can cause substantial reductions in blood sugar and insulin levels. This, along with the increased ketones, has several health benefits


Different Types of Ketogenic Diets

There are many versions of the keto diet, including:

  • Standard ketogenic diet (SKD): This is an extremely low-carbohydrate, moderate-protein and high-fat diet. It characteristically contains 75% fat, 20% protein and only 5% carbs.
  • Cyclical ketogenic diet (CKD): This diet involves periods of higher-carbohydrates re-cycles, such as 5 keto days followed by 2 high-carb days.
  • Targeted ketogenic diet (TKD): This diet lets you eat carbohydrates during workouts.
  • High-protein ketogenic diet: This is comparable to a standard ketogenic diet, but includes more protein content. The ratio is 65% fat, 30% protein and 5% carbs.

Still, only the standard and high-protein ketogenic diets have been used extensively.


Health Benefits of the Ketogenic Diet

The ketogenic diet essentially originated as a method for curing neurological diseases, such as epilepsy.

Research studies have now proven that the diet can also treat other health conditions:

  • Heart disease: The keto diet is effective in treating risk factors such as obesity, cholesterol levels, blood pressure and blood sugar.
  • Cancer: The diet is presently being used to treat numerous types of cancer and to slow down tumor growth
  • Alzheimer’s disease: The diet may decrease symptoms of Alzheimer’s and restrict the disease’s progression
  • Epilepsy: Research has proven that the Keto diet can cause substantial reductions in seizures in epileptic children
  • Parkinson’s disease: Research studies have found that the diet was helpful in improving the symptoms of Parkinson’s disease.
  • Polycystic ovary syndrome: The ketogenic diet can drastically reduce insulin levels, which may play a major role in polycystic ovary syndrome
  • Brain injuries: Researchers have found that the diet can decrease concussions and help in faster recovery after brain injury.
  • Acne: Lower blood insulin levels and eating less amount of sugar or junk foods may help treat acne.
  • Diabetes: Diabetes is described by changes in metabolism, high blood glucose, and impaired insulin function. The ketogenic diet can help by burning excess fat, which is directly linked to type 2 diabetes, pre-diabetes, and metabolic syndrome.
  • Weight Loss: A ketogenic diet is an efficient way to lose weight and cut down various risk factors for disease. In fact, studies show that the keto diet is far better than the recommended low-fat diet. What’s more, the diet is so fulfilling that you can easily lose weight without starving yourself.




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