Ketogenic Diet for Beginner's

The Ketogenic diet ( or keto diet, for shorts) is a low carb, high fat diet that offers many health benefits. In fact, many studies show that this type of diet can help you lose weight and improve your health.

THE KETO BASICS :

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. Ketosis is states where your body become incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain, in shorts Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs.

Following a ketogenic diet is the most effective way to enter Ketosis. Generally, this involves limiting carbs consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils. It's also important to moderate your consumption. This is because protein can be converted into glucose if consumed in high amounts, which slow your transition into ketosis.

KETOGENIC DIETS CAN HELP YOU LOSE WEIGHT :

A ketogenic diet is an effective way to lose weight and lower risk factor for disease. In fact, research shows that the ketogenic diet may be as effective or weight loss is a low fat diet. One review of thirteen studies found that following a very low carb, ketogenic diet was slightly more effective for long term weight loss than a low fat deficit. People who followed the keto diet lost and average 2 pounds (0.9 kg) more than the group that followed a low fat diet.

What's more more, it also led to reductions in diastolic blood pressure and triglyceride level. Another study 34 older adults found that those who followed a ketogenic diet for 8 weeks lost nearly five times as much total body fat as those who followed low fat diets. The increased ketones, lower blood sugar levels , and improve insulin sensivity may also play a key role.

DIFFERENT TYPES OF KETOGENIC DIETS :

There are several version of the ketogenic diet, including :

1. Standard Ketogenic Diet (SKD) : This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.

2. Cyclical Ketogenic Diet (CKD) : This diet involves periods of higher carbs refeed, such as 5 ketogenic days followed by 2 high carbs day

3. Targeted Ketogenic Diet (TKD) : This diet allows you to add carbs around workouts.

4. High Protein Ketogenic Diet : This is similar to a standard ketogenic diets, but includes more protein. The ratio is often 60% fat, 35% protein, 5% carbs.

RISK OF THE KETO DIETS :

Staying on the keto diet in the long term may have some negative effects, including risks of the following :

1. Low protein in the blood

2. Extra fat in the liver

3. Kidney stones

4. Micronutrient deficiencies

A type of medication called sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes can increase the risk for diabetic ketoacidosis, a dangerous condition that increases blood activity. Anyone taking this medication should avoid the keto diet.

THE VERDICT :

A ketogenic diet can be great for people who :

1. Are overweight

2. Have diabetes

3. Are looking to improve their metabolic health

It may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight.

It may also not be sustainable for some people's lifestyle and preferences. Speak with your doctor about your eating plan and goals to decide if a keto eating plan right for you.