What is the keto diet | Different Types of Keto Diets

The ketogenic diet (or the keto diet) is a low-carbohydrate, high-fat diet that offers many health benefits.  

In fact, many studies have shown that this diet can help you lose weight and improve your health. The ketogenic diet may even be beneficial and ideal against diabetes, cancer, epilepsy, and Alzheimer’s disease. 

Here is an in-depth, beginner’s guide to the ketogenic diet.  

What is the keto diet Different Types of Keto Diets
What is the keto diet Different Types of Keto Diets

What is a ketogenic diet? 

The ketogenic diet is a very low-carb, high-fat diet, which has many similarities to the Atkins diet and the low-carb diet.  

Carbohydrate intake is greatly reduced and replaced by fat. The reduction in carbohydrates/cabs puts the body in a metabolic state called ketosis. 

When this happens, your body burns fat very efficiently for energy. It can also convert liver fat into ketone bodies to provide energy for the brain. 

Ketogenic diets can lead to significant reductions in insulin and blood sugar levels, which, along with increased ketones, have several health benefits.  

The ketogenic diet is a low-carbohydrate, high-fat diet that lowers blood sugar and insulin levels and switches the body’s metabolism from carbohydrates to fats and ketones. 

Different Types of Ketogenic Diets  

There are different versions of the ketogenic diet including:  

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

The Cyclical Ketogenic Diet (CKD): This diet includes high-carb food periods, such as 5 keto days, followed by 2 high-carb days.  

The Targeted Ketogenic Diet (TKD) – This diet allows you to add carbohydrates to your workout.  

High Protein Ketogenic Diet – It is Similar to a standard ketogenic diet but has more protein. The proportion is usually 60% fat, 35% protein, and 5% carbs.  

However, only standardized, high-protein ketogenic diets have been extensively studied.  

Cyclic or specific keto diets are advanced methods and are mainly used by athletes or bodybuilders.  

The information provided in this article primarily applies to the Standard Ketogenic Diet (SKD), although many of the same principles apply to other versions.  

There are multiple versions of the ketogenic diet. The Standard Edition (SKD) is the most studied and recommended version. 

What is ketosis? 

Ketosis is a metabolic state in which your body uses fat instead of carbohydrates for fuel. 

Occurs when you significantly reduce your carbohydrate intake, which limits your body’s supply of glucose (sugar), which is the main source of energy for your cells.  

A ketogenic diet is the most effective way to enter ketosis, which generally involves limiting carbohydrate intake to around 20 to 50 grams per day and replenishing fats like meat, fish, eggs, nuts, and healthy oils.  

It is also important to moderate your protein intake. This is because protein can be converted to glucose in large amounts, which can delay your transition to ketosis.  

Practicing intermittent fasting can also help you get into ketosis faster.  

There are different forms of intermittent fasting, but the most common method is to limit food intake to around 8 hours per day and fast for the remaining 16 hours. 

Blood, urine, and breath tests are available that can help you determine whether you have entered into ketosis by measuring the number of ketones your body makes.  

Certain symptoms may also indicate that you have entered ketoses, such as increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.  

Ketosis is a metabolic state in which your body uses fat instead of carbohydrates as fuel.  

Ketosis is a metabolic state in which your body uses fat for fuel instead of carbohydrates. If you change your diet and practice intermittent fasting, you can enter ketosis faster.  Certain tests and symptoms can also help determine if you have entered ketosis. 

Benefits of the keto diet 

Ketogenic diets can help you lose weight 

A ketogenic diet is an effective way to lose weight and lower risk factors for disease 

Ketogenic diets for diabetes and prediabetes 

keto diet helps you in the following conditions: 

  • Heart disease.  
  • Cancer 
  • Alzheimer’s disease 
  • Epilepsy  
  • Parkinson’s disease 
  • Polycystic ovary syndrome 
  • Brain injuries 

The ketogenic diet can provide many health benefits, especially in metabolic, neurological, or insulin-related diseases. 

Foods to eat for the Keto diet 

You should include the following foods in your meals : 

Meat: chicken, red meat, steak, ham, sausage, bacon, and turkey. 

fatty fish: tuna, salmon, trout, and mackerel. 

eggs: whole eggs- pastured or omega-3. 

Butter and cream: heavy cream and grass-fed butter. 

Cheese: unprocessed cheeses like a goat. cheddar, cream, blue, or mozzarella. 

nuts and seeds: almonds, chia seeds, walnuts, flaxseeds, pumpkin seeds, etc. 

healthy oils:  coconut oil, extra virgin olive oil, and avocado oil. 

avocados: whole avocados or freshly made guacamole 

low carb veggies: green veggies, tomatoes, onions, peppers, etc. 

condiments: pepper, salt, herbs, and spices 

It is best to base your diet primarily on single-ingredient whole foods.  

Most diets are based on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados, and plenty of low-carbohydrate vegetables. 

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