The ketogenic diet is also called a keto diet, in short. It is a diet that contains low carb and high-fat diet. So, Keto diet comes with many health benefits. It can keep you strong and healthy. A Keto diet can help in maintaining weight and improve your health conditions. It can also save you from many life-threatening disorders such as diabetes, cancer and cardiovascular diseases etc.
Types of Ketogenic Diet
Following are different types of ketogenic diets.
1. Standard Ketogenic Diet
It is a very low carb and moderate protein and high-fat diet.
2. Cyclical Ketogenic Diet
This type includes periods of highest carb refeeds.
3. Targeted Ketogenic Diet
This diet allows you to add carb around workouts.
4. High Protein Ketogenic Diet
This diet includes more protein in it.
Advantages of Keto Diet
There are several advantages of following a ketogenic diet plan. Keto diet is an effective method if you are in search for a diet to get rid of excess weight. It can help you reduce your weight and has no side effects and risk of other diseases. Research has proved that a ketogenic diet may be an effective diet for weight loss. As it is an effective method, it is a long-term weight loss than a low-fat diet. The Keto diet helps you increase ketones and lower your blood sugar level and improve your insulin sensitivity which is good for your physical health. You can lose weight without feeling hungry. It can make you feel good and satisfied by getting rid of weight. Keto diet can also boost insulin sensitivity and fuel fat loss, leading to health benefits for people with diabetes type 2 and prediabetes.
Health benefits By Following Keto Diet
The Keto diet has many health-related benefits, so it is helpful for your health conditions. It is easy to follow a Keto diet plan as you don’t need to starve. A Keto diet can save you from many life-threatening disorders like the following:
- Neurological disorders such as epilepsy
- Heart diseases
- Cancer
- Alzheimer disease
- Parkinson disease
- Brain injuries
- Polycystic ovary syndrome
Food to Eat in Keto Diet
Following are food items that you can include in your meal during the keto diet:
- Meat
- Fatty fish
- Eggs
- Cheese
- Butter
- Cream
- Nuts and seeds
- Healthy oils
- Avocados
- Low carb veggies
- Condiments
The food you should Avoid in Keto Diet
Following are some food items you should avoid when you are following a keto diet plan:
- Sugary foods include smoothies, cake, ice cream, candies etc.
- Grains and starch such as wheat-based products, rice, cereal
- Fruits
- Beans and legumes
- Root vegetables such as sweet potatoes, potatoes, carrots etc.
- Low-fat products include salad dressings.
- Condiments or sauces include ketchup, barbecue sauce, honey mustard etc.
- Healthy fats include vegetable oils, mayonnaise etc.
- Alcohol such as beer mixed drinks
- Sugar-free diet foods include puddings, sweetness, desserts, syrups etc.
Conclusion
The Keto diet has many similarities with Atkins and low carb diets. The Keto diet helps you reduce carbohydrate intake and replace it with fat intake. This reduction in cards puts your body into the metabolic stat called ketosis.