Thinking or searching of what a keto diet is, and also how and why it works, what it does to the body and also if it is safe? Keep swiping up to get more info.
What Is A Keto Diet?
Eating high fat and low carb food is the guide of a keto diet, and it also has many health benefits.
The keto diet is a pattern of eating which includes high amount of fat, which is low to a moderate amount of protein and it also consumes a low amount of carbohydrate and returns them with fat helping the body burn fat for energy.
It is also low in carb and can help you in loosing weight, and most importantly, improve your health. It has series of health benefits against diabetes, cancer, epilepsy, and Alzheimer’s disease.
It has a high fat diet which shares many similarities with LOW CARB and ATKINS diets. Keto diets has a significance of reduction in blood sugar and insulin levels, it can turn fat into ketones in the liver, which can supply energy to the brain. This diet burns fat rather than burning carbohydrate
It is also useful for loosing excess body fat without the slightest hunger. Keto diet which can also be called ketogenic diet has many benefits which are improving lipid profiles by lowering lipoprotein (LDL), it manages acne, improving the health of the heart, it also depletes the body of its sugar reserves and lowers your triglycerides.
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There are different types of ketogenic diet which are:
- The targeted ketogenic diet (TKD):
This helps you to find a focus on quality nutrients, and also considerable amounts of grams per day. Therefore, intake of all your carbs before and after your exercise helps boost up your performance.
Your daily intake in carbohydrates to help you stay in ketosis. Another thing to know about a targeted ketogenic diet (TKD) is; certain foods will be off limit for most of the day, such as eating all 50g of carbs before and after workouts, you likely cannot eat fruit, vegetables or even higher carb nuts the rest of the day, this may depend on your level of focus and make sticking to the keto diet difficult.
- The standard ketogenic diet (STD)
This maintains a fat burning state of ketosis, it is a very moderate protein and also a very high fat diet, a low carb, 20% of protein and only 5% of carb, 75% of fat. We usually refer a standard ketogenic diet (STD) as a VLCKD which means “very-low-carb ketogenic diet”.
- The cyclical ketogenic diet (CKD)
Also called a keto cycle diet is a variation of the standard keto diet where you can go in and out of ketosis on a weekly basis, cyclical keto diet allows more of carbohydrates in your diet for several days in a week.
Keto cycling and carb cycling are two different things, it is of no necessity that a person doing it is on a ketogenic diet, its still involves alternating between a high carb and a low carb.
Differences among these three keto diets are;
- A targeted diet focus on quality nutrients and 50g of carbs per day, it is also similar to standard keto diet.
- A standard keto diet prioritizes nutrient-dense foods and eating 30-50 grams of carbs per day to induce ketosis
- While cyclical keto diet encourages low carb eating 5 or 6 days a week, with one carb a day helps to boost your performance during workouts.
Keto Diets How And Why It Works:
You have probably understood everything about a keto diet which is also called a ketogenic diet. Now talking about how and why it works, In the case of
HOW; when your body breaks down and stores fat and also creates ketones to use for energy- when you restrict dietary carbs, it centers on fat which supplies as much as 90% of daily calories.
People also ask…. does a keto diet work? The answer is yes. But this keto diet plan is not for everyone, people who have a heart disease or blood sugar issues it is not advisable to try this without a doctor’s supervision.
But if not facing any of these health issues and you are looking for a weight loss, keto diet is a great opportunity for you.
If you’re following this diet, you will need protein, but you should limit your self of your daily calories for about 20%.
WHY; because it decreases in appetite-stimulating hormones, such as ghrelin and insulin, a direct hunger-reducing role of ketone bodies the body’s main fuel source on the diet and also a satiating effect which decreases food cravings due to high fat content of the keto diet.
WHAT IT DOES TO THE BODY
This diet reduces number of carbs you eat and also helps the body to burn fat for energy instead, it is low carbohydrate, moderate in protein, carbohydrates in your diet provide most of the energy your body needs and also changes the way your body uses food and you will feel less hungry, improves weight loss and also loose belly fat, keeping your body in shape.
Keto Diet Is It Safe?
Keto diet is very low in carbohydrate and high in fat which excludes healthy source of carbs like fruits and grains.
And also, it cuts out food containing fiber, minerals and vitamins, and increase how much fat you eat. Improves health which are; people with obesity without having a side effect, cholesterol and some other blood fat.
What are ketones?
Ketones are chemicals that are water soluble in nature which occurs as a result of your body breaking down fat for the purpose of energy.
What is Ketosis?
When your body does not have sufficient carbohydrate to burn for energy, it usually affect the overall health of the body. Ketosis is a process or state where the body make use of fat rather than carbohydrates.
A ketogenic diet helps makes the process more successful. This diet helps reduce the number of carbs the body consumes. Therefore, its important to indulge in ketogenic diet such as cheese, meat, fish, eggs, butter, etc. These foods are high in fat and low in carbs.
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Conclusion:
It is important to note that this diet may be more healthy and better for some people, while others, would have an opposite experience, all depends on body type and health status.
Also, it is not permissible/recommended for a woman who is pregnant or breastfeeding, or people who have health challenges that are kidney problems, osteoporosis, IBS.
You cannot just go into this diet plan if your body mass index (BMI) is within the underweight or at a moderate range, you do not need this plan.
And also, if loosing your weight goes extreme, it may look like its working but it may harm your health. And also following a keto diet, you can talk to your doctor in adding supplements, such as exogenous ketones to help keep the body in ketosis.
