The Ketogenic Diet is also known as the “Keto Diet” is currently one of the most popular to health-conscious individuals. This low-carb, high-fat diet has plenty of benefits that can definitely help you not only lose weight but also manage it. So if you have been wondering if the Keto Diet is the weight loss diet for you, then you have come to the right place. Here’s a complete guide a beginner needs to read before starting the Keto Diet.
The Keto Basics
This is a low-carb, high-fat diet that can offer plenty of health benefits. According to some studies, this diet can help an individual lose weight and improve overall health. Also, the Ketogenic diet is believed to have benefits against different health conditions like diabetes, epilepsy, cancer, as well as Alzheimer’s Disease.
Before you start following this diet, it is crucial that you know the basics. This is quite similar to Atkins and other low-carb diets. What you do is reduce your carbohydrate intake and replace it with fat. Because of this, it puts your body into ‘ketosis’ which is a metabolic state. And when this happens, the body becomes more efficient in burning fat and turn it into energy. Also, the process will turn fat into ketones in the liver that supplies energy for the brain. If you follow the keto diet, it can significantly reduce the blood sugar and insulin levels of the body.
Types of Keto Diet
If you are finally decided that you want to do the Keto diet, you need to know the different versions that you can try. There are four different types of Keto Diet that you can follow. Here’s what you need to know about them:
- Standard Keto Diet (SKD) – this diet follows a very low carb, moderate protein, and high-fat diet. Usually, it should contain 70% fat, 20% protein, and 10% carbs. Still, you have to make sure that you eat healthy food hong kong.
- Cyclical Keto Diet (CKD) – this will involve high carb refeeds. For example, you follow 5 ketogenic days followed by 2 high carb days pattern.
- Targeted Keto Diet (TKD) – if you love working out and you want to do the keto diet, then you can follow the TKD because this will allow you to add carbs around your workouts.
- High-Protein Keto Diet – this is very similar to the SKD and the difference is, it includes protein. Follow the ratio of 60% fat, 35% protein, and 5% carbs.
Following the Right Meal Plan
When going on a diet, it is crucial that you follow the right meal plan. Good thing these days, there are now online keto meal plans that you can get online. At Eatology, you can choose the right keto diet for you, depending on the number of calories that you need, the number of meals, as well as the duration.
You have to remember that the Ketogenic Diet is not for everyone. Before you start following one, it is best that you talk to your doctor about it first, especially if you have a pre-existing medical condition. This way, you are sure that shifting to this diet is safe for you.