Ketogenic diet or keto diet is high in fat and low in carbs. It is very similar to Atkins diet and low-carb diets.
What happens in a Keto diet?
In this diet, body starts using fat instead of carbohydrates for energy. This sudden decrease in carbohydrates puts your body in a state called KETOSIS.
When you decrease carb intake, your body starts converting fats into KETONES. This process happens in your liver, and produces energy which is then supplied to the brain and body.
- Standard ketogenic diet (SKD):Contains low-carb, moderate-protein and high-fat. It typically contains 75% fat, 20% protein and only 5% carbs
- Cyclical ketogenic diet (CKD): Includes 5 ketogenic days followed by 2 high-carb days.
- Targeted ketogenic diet (TKD): Allows you to add carbs during workouts.
- High-protein ketogenic diet: Similar to a standard ketogenic diet, but includes higher levels of protein. The ratio is often 60% fat, 35% protein and 5% carbs.
Benefits of Ketogenic Diet
- Weight Loss
Needless to say, keto diet helps you lose weight throughout your body. High-fat and low-carb diet can help diminish hunger and result in a quick weight loss.
- Reduces the risk of diabetes
This diet eliminates carbohydrates from the diet, keeping your body’s carbohydrate stores almost empty. This prevents too much insulin from being released after food consumption resulting in normal blood sugar levels. Keto diet is known to reverse “insulin resistance,” an underlying condition that leads to diabetes symptoms.
- Prevents heart diseases
A ketogenic diet can reduce the risk of heart disease by controlling your cholesterol and triglycerides. Despite being high in fat, this diet will not negatively affect your cholesterol levels.
Avoid the following foods when you’re on this diet:
- Fruits including tropical fruits, fruit juices, dried fruits, and fruit smoothies
- Beans & Legumes
- Aerated drinks, ice cream, candy, or anything that contains sugar
- Vegetable and refined oils
- Potatoes, sweet potatoes, carrots, and other root vegetables
- Grains & starches like rice, pasta, wheat, cereal, or any wheat-based products
- Red meat, chicken, turkey, bacon, and ham
- Salmon, mackerel, and tuna
- Nuts and seeds like flax seeds, almonds, chia seeds, walnuts etc.
- Healthy oils include olive oil, coconut oil, and avocado oil.
- Avocados as they are high in fats
- Green vegetables, tomatoes, capsicums, and onions
- Salt, herbs, and spices as you like