Know all about ketogenic diet and its benefits : Keto diet

 

In this article you will get to know all about keto diet.

I'm pretty sure that everyone hear about keto diet, most searchable diet plan ever on web for weight loss and for some other cause. 

What is ketogenic diet?

A ketogenic diet which consist large proportion of fat and adequate protein and very low portion of carbohydrates, also know as low carbs, high fat diet. 

In ketogenic diet you have to consume calories from fat and protein rather than carbohydrates. for keto diet you have to eliminate the carbs from your meal. 

When you stop eating carbs than your body start burning fat for energy which results in weight loss.  

Which people are used to follow keto diet.

Ketogenic diet are mostly followed by them who want to lose their weight but it is also helpful in some medical condition like heart disease, epilepsy, certain brain disease, cancer and etc.  

 

Types of ketogenic diet 

There are some types of keto diet- 

• SKD (Standard ketogenic diet) - SKD contains 70% fat, protein 20% and carbs 10% only. 
• TKD (Targeted ketogenic diet)- In this you just have to carbs around your workout timing.
• CKD (Cyclical ketogenic diet)- In this diet you have to consume keto diet for 5 days and  high carbs for 2 days.
• HPKD (High protein ketogenic diet)- HPKD contains 60% fat, 35% protein and 5% carbs.

 

Benefits of ketogenic diet  

1. Helps weight loss

Keto diet is very effective in terms of weight loss, some researches have been shown that the keto diet may effective for weight loss. 

You may be wondering or thinking  that how a high fat diet helps weight loss rather than weight gain so what actually happens "When you stop eating carbs than your body start burning fat for energy which results in weight loss".

 

2. Prevents diabetes 

Keto diet helps to burn excessive of fat which interlinked to type 2 diabetes. keto diet helps lower the blood sugar level and improve insulin sensitivity. 

Some studies have also found that "keto diet helps improve insulin sensitivity. 

 

3. May reduce the risk of certain cancer

Studies in this field are limited but some studies have found that the keto diet helps prevent and treat certain cancer. 

 

4. May supports heart health

Keto diet helps increase High-density lipoprotein (HDL), and decrease low-density lipoprotein (LDL), triglycerides. 

Which food to avoid 

• Low fat foods 
• Root vegetables
• Fruit 
• Grain or starches
• Sugary food
• Beans
  
• Unhealthy fats
• Alcohol  

Food to eat

• Egg
• Meat
• Cheese
• Butter
• Cream
• Seeds
• Nuts
• Healthy oils
• Avocados
• Low carbs vegetables, etc.
  

 

Also read-

Side effects of keto diet and what food to avoid : Ketogenic Diet 

which food have to eat in Keto diet: Ketogenic diet