The Ketogenic or keto diet is a low carb, high-fat diet that is believed to deliver umpteen health benefits. Several studies have disclosed that this diet pattern can help one lose weight and uplift overall health. The ketogenic diet may even help diabetic, cancer, epilepsy, and Alzheimer’s patients to manage their condition.

Ketogenic Diet Basis

The keto diet is a very low carb, high-fat diet that is quite similar to Atkins and low carb diets. This diet basically emphasises reducing carbohydrate intake majorly and substituting it with a healthy fat. Thus, reduction in carbs puts the body into a metabolic state called ketosis. This makes the body become potentially efficient at burning fat for energy and converting fat into ketones in the liver, which delivers energy for the brain to function.

A ketogenic diet can cause a remarkable decrease in blood sugar and insulin levels. And this, together with high ketones are known to confer some health incentives.

Also Read: 5 Must-Have Low Carb Veggies For Those On Keto Diet - Infographic

Types Of Keto Diet

There are different types of the ketogenic diet, including:

Standard Ketogenic Diet (SKD): It is a very low carb, moderate protein and high-fat diet that comprises 70% fat, 20% protein and only 10% carbs.

Cyclical Ketogenic Diet (CKD): This diet type encompasses periods of high carb refeeds, such as 5 ketogenic days followed by 2 high carb days.

Targeted Ketogenic diet (TKD): This diet pattern lets you add carbs while working out.

High Protein Ketogenic Diet: It is like a standard ketogenic diet but adds more protein. The proportion is mostly 60% fat, 35% protein and 5% carbs.

Although only the standard and high protein ketogenic diets have been researched largely for their efficacy. Cyclical or targeted ketogenic diets are advanced versions and are mainly used by bodybuilders.
keto diet

Health Benefits Of Ketogenic Diet

  • The ketogenic diet may help to shed more weight than a low-fat diet. As a person may have very less appetite and feels satiated by following this diet
  • The ketogenic diet was mainly designed for treating neurological diseases like epilepsy and have shown remarkable reductions in seizures in epileptic children
  • The ketogenic diet can improve risk factors associated with heart diseases such as body fat, HDL cholesterol levels, blood pressure and blood sugar
  • It is also beneficial in slowing down the growth of tumours.
  • The keto diet may ease symptoms of Alzheimer’s disease and slow its progression
  • This diet may improve insulin sensitivity that plays a vital in regulating polycystic ovary syndrome

Foods To Be Avoided or Reduced

Here’s a list of foods that need to be reduced or eliminated on a ketogenic diet:

Sugary Foods:

Cake, ice cream, candy, fruit juices and beverages

Grains:

Wheat-based products, cereals, rice, pasta etc.

Beans:

Chickpeas, peas, kidney beans, lentils etc.

Root and Tubers:

Potatoes, sweet potatoes, carrots, parsnips etc,

Unhealthy Fats:

Processed vegetable oils, mayonnaise, etc.

Alcoholic Drinks

Sugar-free diet Foods:

Sugar-free candies, syrups, puddings, sweeteners, desserts etc.

Foods To Include:

The major portion of your meals should be around these foods:

Meat:

Red meat, steak, ham, sausage, bacon, chicken, and turkey

Fatty Fish:

salmon, trout, tuna, and mackerel

Eggs:

Whole eggs

Butter and cream:

Grass-fed butter and heavy cream

Cheese:

Unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella

Nuts and seeds:

Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.

Healthy oils:

Extra virgin olive oil, and avocado oil

Avocados:

Whole avocados or freshly made guacamole

Low Carb Veggies:

All green leafy veggies, tomatoes, onions, peppers, etc.

Condiments:

Salt, pepper, herbs, and spices
Keto Diet FAQ

Here are the answers to some of the common questions about the ketogenic diet.

1. Can I Ever Add Carbs Again?

Yes, you can, but it’s essential to remarkably restrict carb intake initially. After one to three months of following a ketogenic diet, one can add healthy sources of carbohydrates occasionally and should quickly return to the normal keto diet as advised.

2. Will I Lose Muscle Mass?

Generally, there’s a risk of losing some amount of muscle mass when following any diet. Although, intake of quality protein and high ketone levels may support lessening muscle loss, particularly for a person doing heavy workouts such as lifting weights.

3. How Much Protein Can I Eat?

Protein intake should be moderate, as high protein intake can surge insulin levels and reduce ketones. About 35% of total calorie intake is the upper limit of protein in a well-planned keto diet.

4. What If I Feel Constantly Tired Or Fatigued?

Well, you may not be in a complete ketosis state or be using fats and ketones efficiently. To deal with this, reduce your carb intake and add supplements such as MCT oils to feel energetic.

5. I Have Heard A Lot That Ketosis Was Dangerous, Is This A Fact?

No, people often get confused about ketosis with ketoacidosis. Yes, ketoacidosis is a dangerous condition, but the ketosis state on a keto diet is generally fine for most healthy adults. However, it is always best to get advice from your doctor before starting any new diet regimen.