Ketogenic diet has become a trend and has surpassed several popular diets over the past few years. With people becoming more aware of their carbohydrate intake, the ketogenic diet is a good start to change their eating habits.
The ketogenic diet is a low-carb and high-fat diet that drastically reduces the intake of carbohydrates and replaces it with fat. The body uses up the fat taken in place of the carbs to obtain energy, thereby lowering blood sugar and insulin levels.
Ketosis is a process that occurs when the body runs out of carbs and instead, uses the fat for energy production. The low-carb diet increases the ketone levels in the body, triggering ketosis. It generally takes 2-4 days for the body to enter this state.
There are several types of keto diet based on the level of biomolecules (carbohydrates, fat and protein) included in the diet. Some of the important types are:
Type |
Carbohydrate intake |
Fat intake |
Protein intake |
Suitable for |
Standard ketogenic diet | 10% | 70% | 20% | People intending to lose weight |
Cyclical ketogenic diet | 1 – 5% | 65 – 90% | 10 – 30% | Everyone, especially athletes |
Targeted ketogenic diet | 10% | 60% | 30% | Athletes |
High protein ketogenic diet | 5% | 60% | 35% | Bodybuilders |
The ketogenic diet provides a healthy amount of fats, proteins, and carbohydrates, making the diet an efficient eating plan. Some of the key keto diet benefits are:
A keto diet can be tough to start, but once the body gets used to the nutrient intake, the benefits of following a high-fat diet kick in. Before starting a keto diet, one must know which fat-containing food would benefit them. Getting into a high-fat diet might result in side effects if the body fails to get accustomed to the change in nutrient intake.
It is important to start slow on a keto diet. Gradually increase your fat intake while decreasing the carbs. It helps the body to get familiar with the new eating practice.
The ketogenic diet requires meticulous planning and careful consideration of the type of food consumed to maintain the metabolic ketosis state. However, some foods might be an obstacle for the body to acquire ketosis due to their nutrient composition. Some of the common foods to avoid on a keto diet are:
The keto diet contains high fat, moderate protein, and low carbs. The diet puts the body in a ketogenic state, where the fats are used as fuel instead of carbs, resulting in weight loss and several other benefits. Hope this blog gives a good idea about the ketogenic diet.
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