Do you want to know everything about the keto diet? Keto diet is one of the most famous diets that offer numerous health benefits. In fact, research shows it helps you to lose weight and enhance your overall health. However, before you jump into this low-carb, high-fat eating, know important things about it. It will help you to set yourself up for challenges in the way to success. Let’s dive straight into it.
What Is Keto Diet?
Keto diet (Ketogenic diet) refers to a high-fat, low-carb diet. It possesses some similarities to that of Atkins or low-carb diets.
However, it involves the reduction of carbohydrate intake. This puts your body into a fast metabolic state known as “ketosis.” Your body burns fat to produce energy for your brain.
Keto diet also causes a reduction in insulin as well as blood sugar levels.
Keto Diet Types
SKD: It refers to a standard ketogenic diet which is moderate protein, high fat, and low-carb eating. Typically, it includes 10% carbs, 20% protein, and 70% fat.
CKD: It refers to a cyclical ketogenic diet that contains high carb refeeding. For example, five days followed by two carb days.
TKD: It refers to a targeted ketogenic diet that enables you to put in extra carbs.
High Protein Diet: It is the same as that of the ketogenic diet. However, it contains 5% carbs, 35% protein, and 60% fat.
Out of all these types, the standard ketogenic diet is the most recommended by experts.
Keto Diet Health Benefits
This type of diet offers numerous health benefits which are briefly mentioned below:
Cancer: Keto diet is used for additional cancer treatment. It can slow down the growth of the tumor.
Epilepsy: Ketogenic diet significantly reduce seizure in children with an epileptic.
Alzheimer’s Disease: Ketogenic diet reduces signs of Alzheimer’s disease. It even slows down its progression.
Heart Disease: This diet type improves risky factors like HDL cholesterol level, blood sugar level, body fat, etc.
Brain Injuries: Research proves keto diet improves traumatic brain injuries to some extent.
Polycystic Ovary Syndrome: It reduces insulin level which is responsible for polycystic ovary syndrome.
Obesity: It helps you to shed extra fat, thus saving from a various diseases like high blood-sugar level, etc.
Foods To Avoid
When you are on a keto diet, you need to avoid certain foods which are mentioned below:
Sugary Foods: Try to avoid ice cream, candy, smoothies, fruit juice, and soda.
Alcohol: Mixed drinks, liquor, beer, and wine needs to be avoided.
Unhealthy Fats: Avoid mayonnaise, and processed vegetable oils.
Sauces: You need to avoid teriyaki sauce, ketchup, honey mustard, barbecue sauce, etc
Ketogenic diet aka keto diet is best for people who want to lose weight, improve metabolic health, and lower blood sugar levels. However, before you began with it, always consult with your doctor or health expert. He will plan the right eating plan to achieve desired goals.