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Ketogenic Diet Explained With Types and Benefits

Introduction and why this diet may be for you

Foods for ketogenic diet

Want to lose weight and become healthy? Tried everything but nothing seems to work? Tired of going to the dietitian again and again? Don’t have time to hit the gym? Well…ketogenic diet may be the last thing that you will have to undertake before getting your perfectly healthy body.

Keto diet or ketogenic diet is one of the well-researched and recent diet that many people around the world are following. It includes taking low carbs and high fat foods which puts the body in a metabolic state called the ketosis.

The simplest and easy way for the body to produce energy is from glucose molecule which can be availed from the carbohydrates in food. If there is lower amount of carbohydrates in the food the body is forced to look for alternatives to produce ample amount of energy required for the normal functioning.

Ketosis is the state when the body produces ketones from fat and use them as an energy source instead of carbohydrates. Ketones are the chemical molecules produced by liver from fats during the state of low insulin to produce energy from sugar.

Types of Ketogenic Diet:

There are several types of keto diets:

  • Standard Ketogenic diet – It is a very low carbohydrate, moderate protein and high fat diet. It usually contains 75% fat, 20% protein and only 5% carbs.
  • Cyclic Ketogenic diet – It involves periods of higher carbohydrate consumption in cycles, like 5 days of the standard ketogenic diet followed by 2 days of high carbohydrate diet.
  • Targeted Ketogenic diet – In this type, carbohydrates are consumed during workouts.
  • High protein Ketogenic diet – It is like the standard keto diet but includes higher intake of proteins. It typically contains 60% fats, 35 % proteins and 5% carbohydrates.
A Food Pyramid Showing The Standard Ketogenic Diet In Pyramid Form
Food Pyramid For Standard Ketogenic Diet

Foods to avoid if you are on a keto diet:

  • Sugary foods
  • Grains
  • Fruits
  • Starches
  • Alcohol
  • Beans
  • Sugar free foods

Foods that can be consumed:

  • Meat
  • Fatty fish
  • Red meat
  • Cheese
  • Butter
  • Cream
  • Condiments
  • Vegetables with a low carbohydrate level

Benefits of the diet:

Ketosis makes the body to use up the reserved amount of fat in our body resulting in fat reduction. It can also have several health benefits like reducing epileptic seizures in children, improve heart health, reduce the effect of type 2 diabetes.

Keto diet is also proven to have positive effects on the patients of Alzheimer, Parkinson’s disease and cancer.

Risks associated with the diet:

Ketogenic diet can cause increased levels of LDL “bad” cholesterol, nutrient deficiency, liver problems, kidney problems, mood swings, constipation and fuzzy thinking.

People who have kidney damage (including type 2 diabetes), heart problems, pregnant, breastfeeding women should not try this diet.

Written by,

Aarohi Mathur

Student, Niftem

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