The ketogenic diet (or keto diet, for short) is a low-carb, high-fat diet that offers many health benefits. In fact, over 20 studies show that this type of diet can help you lose weight and improve your health. Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer's disease (National Center for Biotechnology Information database 1, 2, 34).

Here is a detailed beginner's guide to the keto diet.

The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain (67).

Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits (6891011).

SUMMARY: The "keto diet" is a low-carb, high-fat diet. It lowers blood sugar and insulin levels, and shifts the body’s metabolism away from carbs and towards fat and ketones.

 

Different Types of Ketogenic Diets

There are several versions of the ketogenic diet, including:

  • Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs (1).

  • Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb re-feeds, such as 5 ketogenic days followed by 2 high-carb days.

  • Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.

  • High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.

However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.

The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions.

Wellness Advocates LLC

32 Grove Street

Reading, MA 01867 

617.460.9197 / 617.549.6542

info@yourwellnessadvocates.com

  • Twitter Social Icon
  • Facebook Social Icon
  • Instagram

© 2023 by Natural Remedies. Proudly created with Wix.com