These days vegan diet is now an old story, these days ketogenic diet is one of the hottest weight loss crazes among youngsters. Many people are not aware of this keto diet or might not be heard about this diet.
Even some people have so many misconceptions about this diet and they blindly follow this diet without knowing what this keto diet is? after that they do not get the desired result and think that this keto diet is not so effective.
So in this article, I am going to talk about actually what is this keto diet and how does it work on your body. Now without any further delay let’s talk about this…
IS IT PROTEIN BASED OR FAT BASED DIET?
Many people think that this is a high protein-based diet but a big no, actually it is more towards the fat side. also, it is low in carb just 5-10% of carbs from your overall food sources. From the keto diet, you can transform your body drastically as it is different from other diets.
the main goal of this keto diet is to just force your body into a metabolic condition called ketosis. In this condition, your body burns fat of the body in place of carbs which is a preferred fuel source of the body. Ketosis is just like a backup system when your body starves and there is no food available to your body.
HOW IT WORKS?
In this diet, your body does not get many carbs. Now the question arises how your body gets fuel (which it usually gets from the carb and gets converted into energy) in the absence of carbs? So firstly your body covert sugar which we stored in our as glycogen which results in the release of more water.
this is the reason why some people experience more weight gain in the first few days of the keto diet. After some days again carbs replenish water store in the body resulting in water weight losses.
After that, your body breaks protein to convert it into glucose which is a source of energy for your body. This process is called gluconeogenesis. But the problem is the only fraction of protein(amino acid) can be converted into glucose.so your body is not getting proper energy from these carbs and glucose so it relies on the last option of energy i.e fat.
Now fat cannot blood-brain to provide energy and power to the brain so it is converted into another or alternative form of energy which is known as ketones. So in short in a diet when your body uses ketones to get energy rather than glucose then it is known as a keto diet.
DIFFERENT TYPES OF KETOGENIC DIET
Broadly speaking this keto diet has many variations. people adopt different variations according to their own ways. But, but basically, there are four types of the ketogenic diet that people are following all over the world. these are as follows:
- Standard Ketogenic diet
- cyclical ketogenic diet
- Targeted ketogenic diet
- High Protein Ketogenic diet
Let’s describe in few sentences each type of ketogenic diet
STANDARD KETOGENIC DIET:
as per the name, it is the standard form of the keto diet. It contains very high fat and very low carb with a moderate amount of protein. In this group mostly 70 -80 percent of calories come from fat, 5- 20 percent from carbs, and 10-20 percent from protein.
CYCLICAL KETOGENIC DIET:
these are generally followed by bodybuilders and athletes. this keto diet works in a cycle of five days low carb keto days then followed by two days higher carbs which are called re-feeding days. this diet is not preferable for everyone, as it is generally for those who want weight loss or to improve insulin resistance just like sportspeople and bodybuilders.
TARGETED KETOGENIC DIET:
this diet is again famous amount sportsperson and athletes. again in this follow a low carb eating then again switch to intake of more carb to replenish their stored glycogen during their intense workouts.
HIGH PROTEIN KETOGENIC DIET
As per the name we can guess out that it is a more protein-based diet which increases the protein by around 35% of calories and other side reducing fat to just 60 %.Generally in all keto diets consumption of high protein is not preferable because it might affect the process of ketosis. Still in this diet fat percent is high.
BENEFITS OF KETO DIET
1) KETO DIET AMAZINGLY HELPS TO BURN YOUR BODY FAT AS COMPARE TO OTHER DIET
When the body is in process of ketosis (this is the stage when are at keto diet plan), that time body is forced or primed to burn body fat which acts as a source of energy source (instead of glucose). Some of this fat is coming from the food you are eating(so basically you need to consume fat to get in the process of ketosis), while another fat is coming from the fat store which your body has stored. And burning this stored fat in the body is exactly the main aim of every person who is looking for weight loss.
2) KETO DIET REDUCES CRAVING OF FOOD
when you’re eating more calorie-containing fats on a keto diet plan, most people find that they end up eating less food overall (in terms of calories), without trying as hard. And they’re less hungry, and they do not crave food every time which generally happens on other diet plans.
According to me, the key point is if your craving for food is less or you are not so hungry then you can stick to this diet easily and for a longer period of time. So the plus point of this keto diet is you do not feel an empty stomach for the whole day.
3) KETOGENIC DIET HELPS IN CURING OTHER HEALTH PROBLEMS
A keto diet plan may help certain health conditions like type 2 diabetes, gut dysbiosis, sleep disorders, fatigue, etc., and other chronic diseases, but mainly it has been designed for weight loss without any side effects.
So what are you waiting for plan your ket diet now only…
The ketogenic diet
The keto diet forces your body to use stored fat and fat consumed in the diet for fuel instead of glucose (sugar). This process—called ketosis—can result in an overall decrease in body fat.
- Provides quick weight loss
- Effective management strategy for some seizure disorders
- Boosts satiety
- Can reduce abdominal fat
- Might improve athletic performance in some
- Many online resources and recipes
- May improve health markers such as blood pressure, triglyceride, and cholesterol levels
- Hard to maintain because food choices are limited
- May not be healthy for pregnant women, those with risk factors for health disease, and other medical conditions
- Side effects during initial stages
- May lead to nutritional deficiencies
- Healthiest version of the diet can be expensive, inaccessible
- Contraindicated for certain populations
Our Editorial Vote For The ketogenic diet