The Ketogenic or Keto Diet is the most popular diet among weight losers nowadays. Everyone resorts to the ketogenic diet for weight loss. Have you ever come across someone not suggesting a keto diet? If you are a newbie wanting to learn what everyone is talking about, you are at the right place.
This article is a complete guide on Ketogenic Guide. We will learn the ketogenic diet, its types, benefits, and side effects in this guide. Nonetheless, we come across some of the most frequently asked questions about the ketogenic diet and find answers too.
What is Ketogenic Diet?
Ketogenic Diet or Keto Diet is a low-carb and high-fat diet. If you wonder how increasing our fat intake will induce weight loss, don’t worry. We got you!
Our body produces energy from sugar or glucose obtained from carbohydrates. However, when carbohydrates in our body decrease, our bodies start producing energy using fat or ketones. This process of producing energy from ketones is known as ketosis. Thus, our body becomes a fat-burning machine. A ketogenic diet works on this principle. It decreases the intake of carbohydrates, thus forcing our bodies to produce energy from fats, thus burning fats from our body.
Author’s note: A ketogenic diet usually takes 3-4 days for our body to start with ketosis. However, for our body to start adapting to producing energy majorly from fats might take up a week or two.
Now that we know what a ketogenic diet is let’s look at the types of a ketogenic diet.
Types of Ketogenic Diet:
Ketogenic Diet is available in different types, and you can choose the one which is most comfortable for you!
Ketogenic diets have been classified into the following types:
1. Standard Ketogenic Diet
A standard ketogenic diet contains very low amounts of proteins (15-20%) and carbs (5-10%) with a high amount of fat (70-75%). Thus, a ketogenic diet must contain the highest fats and provide the most calories.
2. Very Low Carb Ketogenic Diet
A very low-carb ketogenic diet is the same as a standard ketogenic diet with low carbs.
3. MCT Ketogenic Diet
An MCT Diet or Medium Chain Triglyceride Ketogenic Diet contains fat consisting of only MCT fats (Medium Chain Triglyceride oil).
4. Calorie Restricted Ketogenic Diet
A calorie-restricted ketogenic diet is the same as a standard ketogenic diet but restricts the calorie intake amount.
5. Cyclical Ketogenic Diet
Cyclical Ketogenic Diet involves a cycle where you eat higher amounts of carbs for two days a week while eating a diet higher in fats for the remaining five days.
6. Targeted Ketogenic Diet
A targetted ketogenic diet involves eating carbohydrates only around your workout times. Targeted Ketogenic Diet works on the principle that our bodies efficiently process higher amounts of carbohydrates when we work out.
7. High Protein Ketogenic Diet
As the name indicates, a high-protein ketogenic diet contains higher amounts of protein in the diet. A high-protein ketogenic diet consists of 35% protein, 60% fats, and 5% carbs.
Author’s note: For a ketogenic diet, you can include the following foods in your diet:
- Sea Food, Meat and Eggs.
- Plain Greek Yogurt and Cottage Cheese
- Unsweetened Soy, Almond, and Coconut Milk
- Green Leafy Vegetables like spinach
- Cucumber, Radishes, Mushrooms, Broccoli, Cabbage, Cauliflower, Tomatoes, and Okra
There are various types of ketogenic diets, and you can choose any one of them depending on your body and weight loss plan. However, does the ketogenic diet only aid in weight loss? Are there any additional benefits of the ketogenic diet? Let’s find out!
Benefits of Ketogenic Diet
1. Aids weight loss
Ketogenic Diets are known for aiding in weight loss. They are the most effective weight loss techniques that make the body burn fats to produce energy. A ketogenic diet also keeps you fuller for more extended periods and keeps you more active.
A study published in the Nutrition and Metabolism Journal demonstrated that a diet lower in carbohydrates and higher in fats could deplete fat deposits in obese individuals. The participants lost 5 times their weight in 8 weeks with the ketogenic diet.
Weight loss is not the only benefit of a ketogenic diet. It also plays a vital role in managing other diseases. Let’s learn about them.
2. Helps manage diabetes
Diabetes is caused due to metabolic changes, high blood sugar levels, and a decrease in insulin levels. A ketogenic diet helps lower blood sugar levels and improves the insulin sensitivity of our cells.
A study published in Annals of Internal Medicine Journal found that a ketogenic diet improved insulin sensitivity by 75% and decreased HbA1c levels in the individuals.
Nonetheless, a ketogenic diet also helps in reducing weight in diabetic patients yielding higher benefits to them.
3. Keeps heart diseases at bay
A ketogenic diet increases HDL cholesterol or the good cholesterol in the body and decreases LDL or the bad cholesterol and triglycerides in the body. Thus, coronary heart diseases caused due to the accumulation of cholesterol in the body are prevented.
Research supporting the effects of a ketogenic diet in maintaining blood pressure is limited. However, minor changes in blood pressure might be seen with the ketogenic diet.
A study published in the High Blood Pressure & Cardiovascular Prevention Journal demonstrated that a ketogenic diet caused significant decreases in the risk factors that lead to cardiovascular diseases.
4. May reduce the risk of certain cancers
A ketogenic diet may increase the oxidative stress in cancer cells, causing the death of cancer cells. However, research supporting the evidence of ketogenic diets in managing cancer is limited.
5. Helps manage diseases of the Central Nervous System
Ketogenic diets have been popular in treating epilepsy for a very long time. A study published in the Frontiers in Neuroscience journal mentioned the ketogenic diet as an effective non-medicinal treatment for epilepsy.
2. Alzheimer’s Disease
Ketogenic diets may also help those who have Alzheimer’s. They help control the symptoms of the disease and slow its progression. A study published in the Nutrition Journal mentioned a ketogenic diet as an effective treatment and prevention strategy for Alzheimer’s disease.
3. Protection of Brain
Ketogenic diets have also been associated with neuroprotective actions. Ketogenic diets strengthen and protect the brain and nerve cells.
6. Helps manage Polycystic Ovary Syndrome (PCOS)
PCOS is the most common disease found among women these days. PCOS causes weight gain and metabolic changes. A high carbohydrate diet adversely affects women with PCOS causing skin breakouts and excessive weight gain.
A ketogenic diet ensures a low carbohydrate intake, thus preventing skin damage and weight control in people with PCOS.
A study published in Nutrition and Metabolism Journal showed that a low-calorie ketogenic diet improved weight management, decreased testosterone levels caused due to PCOS, maintained LH/FSH ratios, and fasting insulin in women with obesity and PCOS.
Author’s note: Avoid potatoes and sweet potatoes, onions in large amounts, corns, and beetroots in a ketogenic diet. The vegetables are higher in carbohydrates and might hamper the benefits of a keto diet.
Hence, a ketogenic diet indeed yields excellent benefits to our bodies. However, there are some side effects of ketogenic diets that you should know about. Let’s learn about them.
Side-Effects of Ketogenic Diet
Long-term ketogenic diets may lead to several adverse effects on health. Ketogenic diets have been associated with kidney stones, excess protein in the body, mineral and vitamin deficiencies, and fat buildup in the liver.
Nonetheless, ketogenic diets may also cause an array of symptoms, popularly known as ‘ketogenic flu.’ With ketogenic flu, you might show constipation, fatigue, low blood sugar levels, nausea or vomiting, headaches, and a low tolerance for diabetes.
After assessing the benefits and side effects of ketogenic diets, are you having some questions? We are sure we covered them in our next section of frequently asked questions! Read them and clear all your doubts related to a ketogenic diet.
1. What do you eat the first week of keto?
Keto diets have lower carbohydrates, higher fats, and proteins. If you start with the keto diet for the first time, your diet can include meat, vegetables (non-starchy), cheese, nuts, and dairy products.
2. How many calories should a woman eat on the keto diet?
A standard ketogenic diet does not have a calorie restriction. However, a daily calorie intake of 1500-1800 calories benefits the most for women. Do not forget to have fats as the primary source of your calories.
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Ketogenic Diets are priceless! Not only do they help you in maintaining weight, but they also provide many additional benefits.
Before starting a ketogenic diet, learning all about it is essential. This article is a complete guidebook on every little detail of ketogenic diets. This guide is a complete summary of the ketogenic diet, highlighting the types of a ketogenic diet, its benefits, and side effects!
Drop-in a comment and tell us how the ketogenic diet benefitted you. Also, mention the recipe of your secret food for the keto diet.