If you are planning on exploring different kinds of diets to see which one resonates with you more, you must learn what each diet has in store for you.
There is what nutrition experts call the ketogenic diet, it is said to have health benefits but would it be good for you specifically? Let’s find out.
The ketogenic diet is referred to by WebMD, an online health information publication, as a low-carb diet (similar to the Atkins diet). The goal is for you to consume less carbohydrates and more fat and protein in your diet. “You cut back most on the carbs that are easy to digest, like sugar, soda, pastries, and white bread.”
According to Healthline, the keto diet is also used to help in the body’s energy-burning process, adding that losing weight and reducing your risk of certain diseases are two health benefits.
How keto works
WebMD states that less than 50 grams of carbohydrates per day causes your body to run out of blood sugar or fuel quickly. Usually, this takes three or four days. After that, you’ll begin to burn fat and protein for energy, which may help you lose weight. “This is called ketosis. It’s important to note that the ketogenic diet is a short-term diet that’s focussed on weight loss rather than the pursuit of health benefits.”
The Good Food online publication claims that the goal of the diet is to induce ketosis in the body with just a very small amount of carbohydrates and that this method is used in LCHF (low carb, high fat) diets like the Banting diet, as well as the Atkins and Dukan diets. “The ratios of fat, protein, carbs, and other specific features of each of these diets vary. The keto diet stands apart because of its high-fat content with only moderate amounts of protein.”
Different versions of the diet
Among several types of the keto diet, Everyday Health mentioned three versions, they are;
Classic keto: Also known as the therapeutic keto diet, this kind of diet was created a century ago to treat epileptic disorders. Eighty to ninety per cent of your daily calories come from fat, with the remaining twenty per cent coming from protein and carbs. That’s what the Epilepsy Foundation says.
Target keto: This option lets you modify your consumption of carbohydrates in your workout routine. Athletes who want to follow the ketogenic diet to improve their endurance and performance usually make these changes.
Cyclical keto: Also referred to as “keto cycling,” this type of diet usually entails following a ketogenic diet for five days, followed by two days of increased carbohydrate intake.
Who can use this diet?
A ketogenic diet is most commonly used to help people lose weight, but it may also be used to treat specific medical disorders including epilepsy, according to WebMD. “It also may help people with heart disease, certain brain diseases, and even acne, but there needs to be more research in those areas.”
Who cannot use keto?
According to the Good Food publication, people with diabetes and those who struggle with blood sugar control should talk to their doctor and healthcare team about any possible consequences before starting the diet. “They’re likely to experience complications because of the effect on blood sugar.”
Likewise, anybody who matches any or all of the following requirements:
- Has a family history of kidney and/or liver disease,
- Is less than 18 years old, is elderly,
- Have a pre-existing medical condition
- Are nursing a baby, pregnant, or taking prescribed medicine
Foods appropriate for keto
Here is a list of pro-keto foods suggested by the Eating Well publication;
- Fish and seafood
- Low-carb veggies
- Cheese
- Avocados
- Poultry
- Eggs
- Nuts, seeds and healthful oils
- Plain Greek yoghurt and cottage cheese
- Berries
- Unsweetened coffee and tea
- Dark chocolate and cocoa powder
Also see: Benefits of eating seaweed that you did not expect
