When it comes to a weight loss program, you might have come across the word “Ketogenic diet“. So what is this Ketogenic diet? Keto or Ketogenic diet is a low carb and high-fat diet that helps an individual to lose weight as well as maintain proper health.
There are more than twenty studies that show that Keto helps to lose weight drastically and improves your health to a great extent.
What are the different types of Ketogenic diet?
The Ketogenic diet has four different versions. Depending on the health condition and body needs of an individual, these diets are charted accordingly.
- Standard Ketogenic Diet (SKD)- Well, this diet pattern is a low-carb, high-fat, moderate-protein diet that typically consists of 75% fat, 5% carbs and 20% protein.
- Cyclical Ketogenic Diet (CKD)- The CKD version of the diet involves high carb refeeds. For example, the physician might ask you to go for five Ketogenic days and then have high carbs for the next two days.
- High protein Ketogenic Diet is the same as normal Ketogenic diet, the only difference is it involves a higher amount of protein intake. In this diet, one needs to take 35% protein, 60% fat & 5% of carbs.
- TKD or Targeted Ketogenic Diet- In this diet, an individual can increases their carb intake based on their workout session.
In general, the Standard Ketogenic Diet and high protein Ketogenic diet are mostly followed by normal people. The Targeted Ketogenic diet is only followed by athletes and bodybuilders.
Major Benefits of Ketogenic Diet
Before you proceed following a Keto diet, you need to know what chief benefits your body can get from this diet pattern.
It reduces your overall appetite– Hunger is one of the major reason why most people give up during their dieting days. When you eat less, you’re more prone to hunger. But this is not the case of Keto.
Being a low-carb diet, it tends to reduce your appetite. By cutting down carbs and in taking more protein and fat, it helps to remain full all day.Results in better weight loss- Low-carbs helps to get rid of excess water from the body thereby lowering insulin levels. This results in fast weight loss during the early weeks.
Increases the level of Good cholesterol– The HDL or good cholesterol lowers your risk of heart disease. The best way to increases good Cholesterol is by eating fat. As the low-carb Keto diet involves a lot of fat and protein intake, it helps to increases the good cholesterol in the body.
Reduces insulin and blood sugar level– As told earlier, Low-carb diets are helpful for diabetic patients. Several studies state that cutting down carbs from your diet will help to reduce the insulin level and blood sugar level drastically.
Reduces harmful abdominal fat– Abdominal fat is the most dangerous kind of fat as it affects your health drastically. Low-carb diet is effective against such metabolic syndrome. The low-carb Keto Diet reduces fat from the abdominal cavity which in the long run results into a reduced risk of Type 2 diabetes and heart disease.