A ketogenic diet is a kind of diet plan that focuses on low consumption of carbohydrates, an adequate amount of protein, and very high consumption of healthy fats. This type of diet has numerous health benefits which include the treatment of various diseases such as diabetes, cancer, epilepsy, Parkinson’s disease, Alzheimer’s disease, heart diseases, polycystic ovary syndrome (PCOS), multiple sclerosis, and various other neurological disorders.
Now you must be wondering about what is the hype all about? Let us tell you. The keto diet is considered the best diet plan for quick weight loss and many studies have also backed this statement.
In this blog, we’re going to discuss some basics about the keto diet. So let's dig in.
What are macros?
Macros are the short form of your three major macronutrients of the body; carbohydrates, proteins, and fats.
To make it more simple, here is the simplified distribution of macros that you need to know.
60-75% calories from fats
15-30% calories from proteins
5-10% calories from carbs
What is ketosis?
When you consume such a low amount of carbs and a high amount of fats, your body goes into a natural metabolic state called ketosis. In this state, your body gets its energy by breaking down fat molecules instead of glucose which is the primary source of energy into energy-releasing molecules called ketones. In this way, the liver burns the dietary as well as your already stored body fat without consuming additional carbs which results in quick weight loss and stable energy.
What are the types of ketogenic diet?
There are several different types of a keto diet. Let's discuss them one by one.
Standard ketogenic diet (SKD) – the most common type of keto diet that follows the original formula of 70% fat, 20% protein, and 10% carb.
Cyclical ketogenic diet (CKD) – this type of diet involves alternate days of carb consumption for example 5-6days of low carb followed by 1-2 days of high carb.
Targeted ketogenic diet (TKD) – this type of diet is suitable especially for gym people or fitness freaks. In this type of diet, you're supposed to consume carbs 30 minutes before the workout. This will boost your performance and the body will get back into ketosis once you’re done with the workout.
Clean ketogenic diet – this is the clean eating version of a keto diet as the name indicates. The purpose of this diet is to consume unprocessed foods that are packed with rich nutrients.
Dirty ketogenic diet – this type of keto also includes the high consumption of fats and low carb but it includes a variety of market-packed items that are loaded with preservatives. As a result, the body doesn’t get an adequate supply of essential nutrients.
Moderate ketogenic diet – this type of diet also involves the high consumption of fat but moderate carbs because sometimes your hormones start messing around because of the extremely low intake of carbs. To cater to such issues, it is recommended to consume moderate carbs in the beginning.
What are the benefits of a ketogenic diet?
The keto diet is considered ideal for quick weight loss because it uses body fat as an energy source.
The blood sugar levels are also controlled due to the consumption of low carbs.
A keto diet increases your mental performance, concentration, and focus because ketones provide fuel for the brain.
It also normalizes hunger. As a result, your body feels more energized during the day.
A keto diet also helps in lowering your cholesterol levels and the blood pressure remains under control.
It also helps fight acne and inflammation hence making the overall appearance of your skin better.
What are the possible side effects of a ketogenic diet?
Body cramps usually occur in the beginning due to changes in dietary habits.
Constipation is the common side effect of a keto diet. To overcome this situation, an increase in water intake is necessary.
The heart beats faster and harder.
Temporary hair loss occurs just for a few months.
Keto Flu – if someone experiences symptoms like headache, fatigue, body ache, dizziness, and nausea then it can be keto flu. Well, it's not a real flu thing rather it’s an indication that your body has entered into the state of ketosis. This condition is also temporary that usually lasts for a week.
You may experience bad breaths temporarily.
Increased cravings are also another common side effect of the keto diet.