The Ketogenic diet has turned out to be one of the most popular diet that’s creating a lot of excitement in the weight loss community right now.
It’s a very low-carb, high fat diet which share many similarities with the low-carbs and Atkins diets.
In simple terms, the ketogenic diet involves drastically reducing your carbohydrate intake and replacing it with fat.
When you do this, your body becomes deficient in carbs, and this puts your body in a state known as Ketosis.
In this state, instead of burning carbs (which is lacking) for energy, your body becomes very efficient at burning fat. This state also turns your body fat into ketones in the liver, which supplies energy to your brain.
The ketogenic diet has numerous health benefit, thus the increase in the number of people using it today.
It drastically reduces your blood sugar which in turn increases the ketones in your body.
It Has Types | Types of Ketogenic Diet
There are different types or versions of the ketogenic diet. These include:
Standard ketogenic diet: This diet contains 75 % fat intake, 20% protein and 5% carbs intake.
High-protein ketogenic diet
Cyclical ketogenic diet
Targeted ketogenic diet: This diet contains 60% fat, 35% protein and 5% carbs intake.
Although many of the principles covered in this article applies to all the types, our main focus is on the standard ketogenic diet because it’s the most research and recommended ketogenic diet.
Health Benefits Of The Ketogenic Diet
Weight loss is probably the biggest benefit and reason why most people partake in the ketogenic diet today.
When you partake in the ketogenic diet, your body enters ketosis which is a state where your body starts burning fat for energy instead of carbs.
In this state your body also produces ketones which lowers your blood sugar level. This results in drastic weight loss.
Numerous studies have shown that the ketogenic diet is far superior to many other diets out there such as the low-fat diet.
In fact one study found out that people on the ketogenic det lost 2.2 time more of their body weight than people on a low-fat diet.
Combating Diabetes and Prediabetes
The symptoms of diabetes include high blood sugar, changes in metabolism and impaired insulin function.
How the ketogenic diet helps is that it reduces blood sugar and excess fat in the body which are all linked to type 2 diabetes, prediabetes and metabolic syndrome.
A particular study found out that 95.2% of a group who are on the ketogenic diet lost 24.4 lbs compared to 15.2 pounds in a high carb group, and where able to stop or reduce diabetes medication they were on.
Another study also found out that the ketogenic diet helps to improve insulin sensitive by 75 percent.
How to Start the Keto Diet
The keto diet is just a way of eating that will help you lose weight, along with other important health benefits that come with it.
Getting started is easy, but staying in it might not. But here’s a challenge for you. A 28-day keto meal plan for you to follow.
Just follow this keto meal plan for 28 days and see how much weight you lose and how healthy you feel.
28-Days Keto Challenge
Just eat better for 28 days. Here is the meal plan for you. See how lighter and healthier you feel at the end.
The ketogenic diet is a very healthy diet which is recommended especially for people who’re trying to lose weight or combating diabetes.
It involves eating low carb and high fat diet, which results in reduction in the blood sugar level and insulin levels. With a drastically reduced carbs intake, the body shifts from burning carbs to burning fat, producing ketones in your body which lowers your blood sugar and improves your insulin sensitivity.
It’s a great diet for weight loss and to combat diabetes.
If you’re on a ketogenic diet, here are the foods you should be eating, and the ones you shouldn’t be eating at all.