What is Keto Diet? A Complete Guide to Ketogenic Diet

Today’s fast life is taking a huge toll these days. People are suffering from different diseases irrespective of ages. Thus we are hardly left with any choices rather than to be self-conscious. People are following various healthy regimes to keep themselves fit and active. They are consulting various nutritionists and dieticians to come up with healthy food habits. Previously we have discussed a bit about the vegan diet. Now, it’s the turn of the ketogenic diet which is commonly known as the keto diet.

Now a few of us may be aware of them whereas the rest of us may not. Anyways, we will like to enlighten you with a brief overview of the ketone diet in this paragraph. In recent times, the keto diet has become much popular and many people are thinking of giving it a try.

What is Keto Diet?

We need to know why there is so much fuss about the ketone diet everywhere nowadays.  The ketone diet is quite similar to diet with a lesser percentage of carbohydrates. This is basically a diet plan with high fat and requisite protein content.  This diet creates wonder with your blood sugar level. It is rather helpful to keep the sugar level under rapid control. This could be one possible reason for the growing popularity of this diet.  This type of diet helps to reduce your fat in an effective way. You will be deriving your calories mainly from fat and protein and little from carbohydrates.

Benefits of Keto Diet

Before trying something new, at first one needs to have good knowledge about it. Then it will be easier for a person to infer whether it’s going to work out or not. Again not that everything is applicable for everyone. So to understand, we definitely need to know the advantages of this widely discussed diet.

Let’s quickly check the benefits of the keto diet.

• Quick Weight Loss 

Who is not eager to lose extra kilos? A diet that fetches quite assuring output is thus bound to be popular. Yes, the keto diet is one most effective as well as a simple solution for weight reduction. People undergoing through low carb diet chart are marked to lose their weights effectively compared to those on low-fat plan. As this diet has lower contents of carbohydrates, it helps to get rid of the extra water from your body. Thus you can reduce weight without being in an empty stomach.

• Keep your heart healthy

If you follow the plan in a healthy manner then certainly reduces your cholesterol level. Thus your heart definitely has reason to be happy. It increases the level of high-density lipoprotein which is better identified as good cholesterol and simultaneously reduces the bad cholesterol level.

• Controls Blood Sugar and Insulin Level

This diet plan is a blessing for diabetic patients. A huge percentage of the global population suffers from this disease. In a few cases, people undertaking low carb diet has to cut their insulin dosage. People who are under medication are advised to consult with their doctor before opting this.

• Reduces Blood Pressure

In recent times most of us are under immense pressure. At this juncture, it’s really important to keep our blood pressure under proper surveillance. Controlled blood pressure increases longevity. Living without tension is the ideal way to stay healthy. But it’s impossible to cut off our tension. So we can choose this diet to reduce pressure.

• Sharp Decline of Triglyceride Levels 

Triglycerides are basically fat molecules circulating in our blood. After overnight fasting, the levels of high fasting triglycerides are a huge danger that enhances the possibility of heart diseases. Carbohydrates have a remarkable contribution for enhancement of triglycerides level in blood. Thus a reduction in the carb consumption results in a sharp decline. Whereas the low-fat diet enhances the risk

Other than these, it is also assumed that the keto diet helps to treat certain types of cancer. It is a substitute treatment for people who are undergoing chemotherapy. This food regime imparts more stress on cancerous cells rather than the regular ones. Keto diet is also helpful to treat some neural and brain-related disorders. Diseases like Alzheimer as well as sleeping disorder can be treated via this method.

Types of Ketogenic Diet

The ketogenic diet again has few types. You should know the types to have a wholesome idea about keto.

Check out the following varieties:

• SKD or Standard Ketogenic Diet

This is the standardized diet plan normally followed by people. It is the same low carb-containing plan with adequate protein percentage and sufficient fats. It is best defined as 75% fat, 20% protein, and 5% carbs.

• High Protein Keto Diet

This bear close resemblances with the above-mentioned type. Only it has a greater percentage of proteins. It may contain as much as 35% of proteins. The carb part remains unchanged though.

• Cyclical Ketogenic Diet

We can describe this type as an attempt to balance between keto and carbs. Like you can consume carb special food for a couple of days after you have a keto diet for five consecutive days.

• Targeted Ketogenic Diet

You can add carbs to your routine as you balance it with proper workout schedules.

Normally most people are comfortable with the former two types of the ketogenic diet. The other two types are mainly followed by bodybuilders.

What are you supposed to eat and what not on a Keto Diet?

Well, now when you know what keto diet is all about and what are its benefits, then now you need to know how are you going to consume this keto special diet.

You can have:

1. Eggs: Especially the types enriched with omega  fatty acids
2. Meat: All sorts of meat. Be it chicken, ham, pork, or bacon
3. Cheese: Unprocessed ones like cheddar or mozzarella will fit into your requirements.
4. Fishes with high-fat content like trout, tuna, and salmon to name some.
5. Vegetables with low Carbohydrate content
6. Healthy Oils

You must stay away from sugar-containing food items, unhealthy foods, low fat-containing foods, legumes, alcohol, etc.

We hope that now you have incurred some ideas about the keto diet.  Go through the details, consult your doctor or dietician, make sure that it suits your body type, and get started. We wish a healthy life. Stay fit and live a hearty, long life.