You must have heard about the Ketogenic diet. This diet relies heavily on low-carb. The main idea before this diet is to get calories from proteins and fats instead of carbs. Less intake of carbs puts your body into a metabolic state called Ketosis.
When the body becomes deficient in carbs, it starts burning fats for energy. Fats are turned into Ketones in the liver, which supply the much-needed energy for the brain.
The ketogenic diet causes a noticeable reduction in blood sugar and insulin levels which have several health benefits. This article covers the Ketogenic Diet, Its types, and health benefits.
Types Of Ketogenic Diet
It has been divided into four types. It depends upon your choice and requirement to select any one of them. The types are:
1. High protein Ketogenic diet ( HPKD ).
2. Targeted Ketogenic diet ( TKD ).
3. Cyclical Ketogenic diet ( CKD ).
4. Standard Ketogenic diet ( SKD ).
1. High Protein Ketogenic Diet ( HPKD )
In this type of diet, you are supposed to take a low-carb, moderate-protein, and high-fat diet. The prescribed ratio is 60% fat, 35% protein, and 5% carbs.
2. Targeted Ketogenic Diet ( TKD )
In this diet, you are allowed to add carbs to your diet if you are going out for workouts.
3. Cyclical Ketogenic Diet
This is a mixed type of Ketogenic diet. You are supposed to spend 5 Ketogenic days followed by 2 high carb days. You have to repeat the same process till needed.
4. Standard Ketogenic Diet
As said earlier, you have to be dependent on very low carbs, moderate proteins, and a high-fat diet. The diet includes 70% fats, 20% proteins, and 10% carbs.
Amongst all these types standard Ketogenic diet has been mostly researched and relied upon.
What Is Ketosis And What Happens In It?
Ketosis is a stage when your body is forced to use fats for energy requirements by your body, instead of carbs. It takes some time for our body to adjust to the new diet.
Less intake of carbs reduces the supply of glucose ( sugar ) to your body. Your body which is habitual of getting energy from glucose finds it difficult to cope with the new situation and to get energy for the cells. Since the recommended intake of carbs is limited to 50 grams per day, Your body is in a state of dementia. In such a situation, the moderate intake of protein starts playing its role. This is the time when proteins are converted to glucose and your body gets energy from it.
You can also limit your food intake to around 8 hours per day and fast for the remaining 16 hours to enter the ketosis stage.
To find that your body has entered Ketosis you can get your blood, urine, or breath test which are available in any pathological lab. They just measure the amount of Ketones produced in your body.
On entering the state of Ketosis your body may show symptoms such as increased thirst, dry mouth, frequent urination, and less urge to take food.
Health Benefits Of Keto Diet
Heart’s Health
The Ketogenic diet increases HDL (good ) cholesterol levels, helps in decreasing high blood pressure, and helps in controlling blood sugar levels.
Stops The Growth Of Cancer Cells
It helps in drastically reducing the growth of tumor cells in the body. These days Ketogenic diet has been used as an additional treatment for patients suffering from cancer.
Alzheimer’s Disease
This diet has shown positive results for people suffering from Alzheimer’s disease. Keto diet may help reduce the symptoms of this disease.
Heals Brain Injuries
Various studies have proved that the keto diet can improve the outcomes of traumatic brain injuries.
Polycystic Ovary Syndrome ( POS )
This diet helps in reducing insulin levels in the body which may help in recovering from POS.
Parkinson’s Disease
This disease is still under the radar of scientists and researchers. One of the researchers has claimed that the Keto diet helped improve the symptoms of Parkinson’s disease.
Epilepsy
Many researchers have also proved that the Keto diet is helpful in epilepsy and reduces the chances of seizures, especially in children.
Risks
The Keto diet has numerous health benefits but it’s not free from possible risks. The possible risks include:
1. Low protein in the blood.
2. Extra fat in the liver. ( Fatty liver. )
3. Kidney stones.
4. Micro Nutrient deficiencies.
FAQ’S
What foods are in a good keto diet?
Your keto diet may include:
1. Fish and seafood.
2. Low-carb veggies.
3. Yogurt ( plain ) and cottage cheese.
4. Nuts, seeds, and healthy oils.
5. Eggs.
6. Poultry.
7. Avocados.
8. Cheese.
What is a typical keto diet?
A typical diet includes an intake of 50 grams of carbs per day. You are suggested to take 70-80% fats, 5-10% carbs, and 10-20% proteins per day.
Which are the top 8 keto foods?
Cauliflower, Green leafy vegetables, Avocadoes, Nuts, Olive oil, Zucchini, Snack bars, and China seeds are the top 8 keto foods.
Can I eat tomato on keto?
As a keto diet is deficient in carbs, so are the tomatoes. So, tomatoes fit perfectly into keto. One tomato contains 5 grams of carbs, of which 1.5 grams are fibers and 3 grams are sugar. So, you can add it to your keto diet without any hesitation.
What foods should be avoided on keto?
Foods rich in high carbohydrates are strictly prohibited while you are on the keto diet. Foods like white bread, pasta, rice, pastries, and fried items are not allowed while on the keto diet.
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