The ketogenic diet or keto diet has become one of the most popular diets in recent years. Among different diet plans, keto diet plan offers significant benefits. Here you will learn the basics about the ketogenic diet, its type and all other relevant information required to shift towards a healthy diet.
A keto diet plan is based on consuming foods containing a lot of fats, adequate quantities of protein and very little carbohydrates. In other words, it is a very low-carb, high fat diet that offers many health benefits. The carbohydrate consumption in such diet plan is reduced that results in a metabolic state known as “Ketosis”. As a result of this metabolic ketosis, the body becomes much efficient at burning fat to get energy, that was previously obtained from carbs.
Once you shift your diet mode to ketogenic foods, your blood sugar and insulin levels start decreasing drastically, offering numerous health benefits. The goal of this type of diet is to get more calories from fats than from carbs. Moreover, when the body starts burning fats for energy, a significant weight loss is observed. There are different types of ketogenic diets as mentioned below:
- Standard Ketogenic Diet (SKD): This type of ketogenic diet defines macro nutrient ratio as 5% carbohydrates, 20% protein and 75% fats. SKD is a high-fat, moderate-protein and low-carb diet. This SKD method is mostly recommended.
- Targeted Ketogenic Diet (TKD): TKD contains 10-15% carbohydrates, 20% protein and 65-70% fats. This type of ketogenic diet allows you to consume carbs during workouts, that is why this is popular among athletes.
- Cyclical Keto Diet (CKD): Macronutrient ration in CKD is 5-10% carbohydrates, 15-20 % protein and 75% fats on Keto days while 50% carbohydrates, 25% protein and 25% fat during off days. CKD is based on periods of greater carbohydrates intakes followed by normal ketogenic days. For example, 5 ketogenic days followed by two high-carb days.
- High Protein Ketogenic Diet (HPKD): Macronutrient ratio is 5-10% carbohydrates, 35% protein and 60-65% fat. HPKD is almost similar to the standard ketogenic diet, except it includes a greater protein concentration in the diet.
Some of the major benefits of shifting to a keto diet are highlighted below:
- Type-2 diabetics are benefited from the ketogenic diet as it boosts insulin sensitivity and causes fat loss.
- Promotes weight loss by boosting metabolism and reducing appetite.
- Improves acne
- Improves heart health
- Protects brain function
- Reduces risks of seizures
- Improves symptoms associated with poly cystic ovary disease (PCOS)
- May reduce the risk of certain cancers
So, you would be thinking now what foods one should eat based on a keto diet plan. We have made a list of ketogenic foods. Your daily meals should be based around these foods to maximize outcomes.
- Meat such as ham, steak, bacon, turkey, red meat and chicken
- Cream and butter
- Unprocessed cheese
- Seeds and nuts such as walnuts, chia seeds, pumpkin seeds, flax seeds, almonds etc.
- Fatty fish such as tuna, salmon and trout.
- Whole avocados
- Olive oil, avocado oil and coconut oil
- Most green veggies