Everything You Need to Know About Ketogenic Diet

Everything You Need to Know About Ketogenic Diet

Ketogenic; commonly known as keto diets, has become one of the go-to diets for people who want to lose weight. Not only that, but they’ve also been known for helping in treating may health conditions. Here is all that we know; and all that we think you should know about them.

Everything You Need to Know About Ketogenic Diet
[ photo: pexels.com by foodie factor ]

The Science Behind the Name

The word “keto” refers to the state of ketosis. It’s a metabolic state that the body goes into when there’s not enough sugar or carbohydrates to burn. In this state, the liver turns fats into ketones (a type of acid) to supply energy for the rest of the body. Now, while this usually happens during fasting and long starvation periods, what this category of the diets does is that it healthily capitalizes on such a process.

In the simplest of definitions, ketogenic diets are extremely low-carb, high-fat diets. By supplying the body with as few carbs as possible, the body is forced to use its fat stores as a main source of energy for the body. 

This keeps insulin levels low and maintains low blood sugar which, in turn, can boost metabolism and energy levels. The eating regimen provides the body with essential nutrients mostly through foods with low-carb and high-fat content. This way, the body loses weight and shed fat without being starved of any nutrients.

Types of Keto Diets

Keto Actives eating regimens are divided into two main types: general and advanced. The most generally known type is the Standard Ketogenic Diet; it consists of 75% fat, 20% protein, and 5% carbohydrates. On the other hand, more advanced diets are designed to suit highly active and athletic lifestyles.

Cyclical Ketogenic Diet

This diet, which divides the week into a ratio of 5:2; five strictly keto days and two high-carb days.

Targeted Ketogenic Diet

With the second type of diet, you have the option of placing your high-carb days around workouts.

Everything You Need to Know About Ketogenic Diet
[ photo: pexels.com by valeria boltneva ]

High-Protein Ketogenic Diet

Finally, for people looking to build muscle, the High-protein Ketogenic Diet; 65% fat, 35% protein, and 5% carbs, should be more than effective.

Before deciding on which type you want to stick with, you should consider your needs and your level of activity. The last thing you want is for all your hard work at the gym to go to waste because you didn’t eat enough protein to build muscles. 

What to Eat? 

Regardless of the version of the regimen you’re sticking with, the majority of your intake should be from foods high in fat, and low in carbs. This means meat, fatty fish (salmon and tuna), Oils rich in monounsaturated fats (olive, avocado, and coconut), leafy veggies, dairy, and last but not least, nuts, almonds, cashews, and walnuts may end up becoming your best friends.

Did you notice that sugar wasn’t mentioned? That’s because sugar is a big no-no; just like alcohol, fruits, pasta, potatoes, and bread. We truly feel your pain, but the thing is that high-carb foods kick the body straight out of the fat-burning zone. 

According to https://ketogenicdaily.com/keto-zone-reviews/, once the diet is thrown off, you’ll either need to wait for a couple of days until your carb storage is drained and your body decides to go into ketosis again, or you can use supplements to almost instantly hop right into fat-burning mode.

What Makes This Diet Special?

As we’ve mentioned, keto is quite an efficient way to lose weight since it targets fats right away. Moreover, it is also recommended for those who don’t prefer counting calories or fasting/restricting food intake. Why? Because fats make our bodies feel happy and satisfied – now you know why comfort food is called comfort food.

Keto diets revolve around the consumption of fat-rich foods which can help you feel satisfied and content. As opposed to other diets that leave you with multiple cravings throughout the week, and push you towards a major setback caused by a cheat-day binge. 

Before you embark on this journey, make sure you’re doing it for the right reasons; make sure that you accept yourself the way it is before making any adjustments. Diets can be a trigger for eating disorders; especially, when a person associates losing weight with being good. 

That, in itself, can lead to obsessive dieting which never ends well. Remember, ketogenic diets are extremely healthy when done properly and in moderation. That’s all we have to say on that matter. Good luck!