What does keto mean ?
A “keto” or “ketogenic” diet is so-called because it causes your body to produce smaller fat molecules called “ketones”. This is another source of fuel for your body that can be used when blood sugar (glucose) is low.
If you eat too few carbs or too few calories, your liver produces ketones in fat. These ketones then act as a source of fuel throughout the body, especially in the brain. The brain is a hungry organ that uses a lot of energy every day, and cannot run into fat directly. It can only work on glucose or ketones.
In a keto diet, your whole body changes its fuel supply to be more efficient in fats, burning fat throughout the day. When insulin levels drop dramatically, fat burning can increase dramatically. It is easier to reach your fuel stores to burn them.
This is great if you are trying to lose weight, but there can also be other benefits. Such as a little hunger and a steady supply of energy in addition to the sugar peaks and cracks that often occur when you eat a high carb diet. This can help you to stay alert and focused.
When the body produces ketones, it enters a metabolic state called ketosis. The fastest way to get there is fasting not eating anything but no one can be steadily and permanently fast. The keto diet, on the other hand, also results in ketosis and can be eaten permanently. It has many fasting benefits including weight loss without prolonged fasting.
What is a keto diet?
A keto or ketogenic diet is a low carb, balanced protein, high fat diet that can help you burn fat effectively. It has many weight loss benefits, health, and performance. That is why a growing number of doctors and health professionals recommend this. A diet rich in keto is especially helpful in losing large amounts of body fat, reducing hunger, and improving type 2 diabetes or metabolic syndrome. While eating very few carbohydrates in a keto diet. You maintain a moderate consumption of protein and can boost your fatty diet. A low carb diet puts your body in a metabolic state called ketosis. Where fats, in your diet and in your body, are burned.
Types of Keto Diet
Standard Ketogenic Diet (SKD)
This is a very low carb, moderate protein and high fat diet. It typically contains 70 to 75 per cent fat, 20 per cent protein, and about 5 to 10 per cent carbs.In terms of grams per day, a typical standard ketogenic diet would be:
20-50g of carbohydrate
40-60g of protein
Fat within the diet should provide the bulk of calories for it to be a ketogenic diet. No limit is about as energy requirements can vary significantly from person to person.
Ketogenic diets should include a robust intake of vegetables, particularly non starchy vegetables, as these are very low in carbohydrate. Standard ketogenic diets have consistently shown success in helping people to reduce, improve blood sugar control and improve heart health.
Very low carb ketogenic diet (VLCKD)
A standard ketogenic diet is very low carb and thus a VLCKD will usually see a regular ketogenic diet.
Well Formulated Ketogenic Diet (WFKD)
The term ‘Well Formulated Ketogenic Diet’ comes from Steve Phinney, one in every of the leading researchers into keto diets.
The WFKD follows an identical blueprint as a typical ketogenic diet. Well formulated implies that the macronutrients of fat, protein and carbohydrate meet the ratios of the quality ketogenic diet and so provide the simplest chance of ketosis occurring.
MCT Ketogenic Diet
This follows the outline of normal ketogenic diet but incorporates a concentrate on using medium chain triglycerides (MCTs) to produce much of the fat content of the diet.
MCTs are found in copra oil and is out there as MCT oil and MCT emulsion liquids. MCT ketogenic diets are accustomed treat epilepsy because the idea is that MCTs allows people to consume more carbohydrate and protein whilst keeping in ketosis. This is often because MCTs provide more ketones per gram of fat than the long chain triglycerides that are present in normal dietary fat.
Note that MCTs can cause symptom and diarrhoea if consumed largely on its own. To stop this, it’s best to own meals with a balance of MCTs and non MCT fat. There is an absence of studies, however, investigating whether MCTs have wider benefits on weight loss or blood glucose.
Calorie restricted ketogenic diet
A calorie-restricted ketogenic diet is comparable to a customary keto diet except therein calories are restricted to a group amount.
Research shows that ketogenic diets tend to achieve success whether calorie intake is restricted or not. This is often because the satiating effect of eating fat and being in ketosis tends to assist prevent over eating in itself.
Cyclical Ketogenic Diet (CKD)
The CKD diet, also referred to as carb backloading, involves days within which more carbs are eaten. Like five ketogenic days followed by two higher carb days. The diet is meant for athletes which might use the upper carb days to replenish glycogen lost from muscles during workouts.
Targeted Ketogenic Diet (TKD)
The TKD is analogous to a typical ketogenic diet except that carbohydrates are consumed around workout times. It is a compromise between a regular ketogenic diet and a cyclical ketogenic diet that permits you to consume carbohydrates any day you exercise. It is supported the concept that carbohydrate consumed before or after a physical effort are processed far more efficiently because the muscles’ demand for energy increase when we’re being active.
High Protein Ketogenic Diet
This diet includes more protein than a customary ketogenic diet, with a ratio of 35 per cent protein, 60 per cent fat, and 5 per cent carbs. Research suggests that a high protein ketogenic is effective for weight loss in those that must reduce. As with other sorts of ketogenic diet, there’s a scarcity of research into whether there are any health risks or no
Also Read: Best Keto Diet Weight Loss Program.