Ketogenic Diet: Comprehensive guide towards a healthy lifestyle

Feb27,2024

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The ketogenic diet (keto), gaining massive popularity in recent years, involves a significant reduction in carbohydrate intake and a corresponding increase in fat intake. 

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Keto Diet

The body converts carbohydrates into glucose, the primary energy source for cells throughout the body. However, when carbohydrates are restricted in the keto diet, the body depletes its glycogen stores (stored glucose in the liver and muscles).

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Comprehensive guide

Studies suggest keto can be effective for weight loss, potentially due to several factors. Keto may suppress the appetite hormone ghrelin, leading to feeling fuller for longer.

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Weight Loss

The body burns more calories converting fat into ketones compared to converting glucose for energy.

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Increased metabolism

Keto can significantly improve blood sugar levels and insulin sensitivity, making it beneficial for individuals with type 2 diabetes or prediabetes.

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Improved blood sugar control

Studies are exploring the potential of keto in managing neurological conditions like epilepsy and Alzheimer's disease. However, more research is needed in these areas.

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Neurological benefits

Standard Ketogenic Diet (SKD): This is the most common type, with a typical macronutrient ratio of 70% fat, 20% protein, and 10% carbohydrates.

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Types of Ketogenic Diets

This involves cycling periods of ketosis with periods of higher carbohydrate intake.

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Cyclical Ketogenic Diet

This allows for a small amount of carbohydrates around workouts to improve performance.

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Targeted Ketogenic Diet 

This increases protein intake to 30-35% of total calories, potentially helpful for athletes or those aiming for muscle preservation during weight loss.

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High-Protein Ketogenic Diet