The Ketogenic diet is a low-carb, high-fat diet that offers a range of benefit similar to the Atkins diet. There have been over 20 studies done on the diet which have proven that it can help improve your health and lose weight. If you are thinking about starting to eat keto there are some facts that you need to know about.
What Is The Ketogenic Diet?
Before you start any diet you need to know a bit about it. This diet is similar to the Atkins and low-carb diets as it involves a reduction in the intake of carbohydrates. These carbohydrates will be replaced with fats which puts your body into a state of ketosis. When this happens your body will increase the burning of fat for energy and will turn fat into ketones which supply energy to the brain.
The Different Types Of Ketogenic Diets
There are several versions of the keto diet and you need to be aware of them. Knowing the different versions can help you determine which is the best one for you. Of course, you should consult a doctor if you are unsure about which version you should use.
The standard ketosis diet is a very low-carb, high-fat and moderate-protein diet. The diet will generally contain 5% carbs, 20% protein and 75% fat. The cyclical ketogenic diet has periods of higher-carb re-feeds. This means that you will have 5 days of eating keto followed by 2 days of high-carb intake.
The targeted ketogenic diet allows you to have carbs when you are exercising. Other than this, it will follow the standard way of eating in ketosis. The last diet version is the high in protein type. This version is similar to the standard diet but will include more protein. A breakdown will be 5% carbs, 35% protein and 60% fat.
Who Should Avoid The Keto Diet
While many people want to try eating this way, there are some people who should not try it. If you are taking certain medications you need to consult your doctor before changing your diet. The ketosis state could cause problems with certain medications and it is better to ensure that you are not only any of these medications before starting.
People who suffer from diabetes will also need to consult their doctor. The keto way of eating lowers blood sugar and insulin levels. This could cause problems for some people, but others will be able to continue with the diet if they are supervised by their doctor. If you want a guide book that teaches you everything you need to know about ketosis, you can find a great review here.
Which Foods To Eat
When getting into the ketogenic diet, you need to know which foods to eat and which ones to avoid. The majority of your diet will be foods that are low in carbs and higher in fats and protein. You should look at eating meat, fish, healthy oils, avocados, eggs, nuts and butter as well as low-carb vegetables. You should avoid carb-based foods such as grains, sugars, legumes, candy, certain fruits, rice, juice and potatoes. Some fruits will be good to eat, but you will need to look into their nutrients.