Keto Diet Basics- All You Need to Know
Burning fat by eating fat sounds good to be true. If you have not been living under a rock for the past few years, you all had heard about the ketogenic diet that is a low-carb, high-fat diet. The diet consists of about 75% fat, 20% protein, as well as 5% net carbs. According to recent scientific studies, it has been revealed that the low-carb diet not only promotes fat loss, it also has the remarkable ability to improve several conditions such as type 2 diabetes and cognitive decline.
Carbs must be avoided in this diet in order to put the body in the state of ketosis. There is a need to stay under 25 grams of net carbs per day. Along with this, you must have to watch the protein intake. Bear in mind that protein is not the enemy as we consider in carbs because protein is needed to make up a significant part of the diet. Protein also provides essential functions that are valuable to the body’s position in ketosis. It would help if you had to keep this macronutrient to a quarter of your diet. Is keto bad for you? Check here
In the state of ketosis, fat is king, and the rest of the calories should come from fat. There is a great need to know that fat will be the new energy source that the body will be breaking down for energy in the ketosis. Is keto terrible for you? Click the link to know!
Different Types of Keto Diets
When it comes to the ketogenic or keto diet, there are several types such as:
Standard Ketogenic Diet (SKD)
The standard keto diet is also called as SKD. In this diet, an individual is new to the keto diet, and he/she would follow if they were first starting. There is great need to know that the diet follows all the general guidelines of keto such as low-carb, moderate protein as well as high-fat intake.
Cyclical Ketogenic Diet (CKD)
The CKD or cyclical diet is considered as more suited for athletes. Moreover, it is also suggested for all the active individuals who need the carbohydrates in order to fuel their intense training sessions.
CKD involves a period of higher-carb refeeds for the whole week. However, an example would be five days of following the SKD. After that, two days of high-carb intake.
Targeted Ketogenic Diet (TKD)
The targeted ketogenic diet is meant for more active individuals who are struggling with energy during the workouts. It is essential to keep in mind that this diet it’s less intense as compared to the CKD.
High-Protein Ketogenic Diet
This ketogenic diet is not too far off from the SKD. As the name indicates, this diet includes more protein. There is great need to know that as compared to the 25% of the protein contained in the SKD, this diet as high-protein ketogenic diet includes up to 35%.
When we talk about some of the health benefits you gain from the ketogenic diet, the list goes on and on. It is also helpful for people following a gluten-free diet. Click here for ultimate Gluten-free guide. Remember that a well-balanced ketogenic diet not only helps you lose weight, but it is also superior to the often-recommended low-fat diet for weight loss.
Improves Weight Loss
It is fascinating to know that overweight and obese individuals have great tremendous success with weight loss by following the keto diet. According to scientific research, it has been found that people on a keto diet lose 2.2 times the amount of weight rather than those on a calorie-restricted low-fat diet.
Inflammation is a natural biological response, but chronic inflammation is a bad thing. There is great need to know that a well-balanced keto diet also helps reduce inflammation in the body. The process takes place by switching off different inflammatory pathways. Moreover, the diet is also responsible in order to increase the energy levels in the body.