Keto diet for beginners
The ketogenic diet, keto for short is a low carb, high-fat diet that offers you tons of health benefits. It helps you lose weight and also improve your health, it even has benefits against diabetes, cancer and Alzheimer’s disease. The Keto diest drastically reduces carbohydrate intake and replaces it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, causing your body to become efficient at burning fat for energy.
The Keto Breakdown
There are several different versions of the keto diet,
Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs (1).
Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
The diet is so filling you lose weight without even counting calories or keeping a tab on your food intake. People on the Keto diet lost 3x more weight than people on fad diets. The diet has been a benefit for tons of health conditions including heart disease, cancer, Alzheimer’s disease, epilepsy, and Parkinson’s disease, acne and brain injuries to name a few.
However, there are side effects when starting the Keto diet. It is safe and healthy for people; there are some side effects while your body adapts. The Keto flu is usually over within a few days and causes loss of energy, mental function, increased hunger, sleep issues, nausea, digestive discomfort and decreased exercise performance. In the beginning, try eating until you are full and avoid counting calories too much.