The ketogenic diet (also known as the keto diet) is a low-carb, high-fat diet with numerous health benefits.

Many studies have shown that eating this way can help you lose weight and improve your health.

Diabetes, cancer, epilepsy, and Alzheimer's disease may all benefit from a ketogenic diet.

The keto diet is explained in full in this beginner's handbook.

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What is a ketogenic diet?

The fundamentals of the keto diet

The ketogenic diet is a low-carb, high-fat diet that resembles the Atkins and low-carb diets in many ways.

It entails substantially lowering carbohydrate intake and substituting fat. This decrease in carbs causes your body to enter a metabolic state known as ketosis.

Your body becomes very effective at burning fat for energy when this happens. It also causes fat to be converted to ketones in the liver, which can be used to provide energy to the brain.

Ketogenic diets can lower blood sugar and insulin levels significantly. This, combined with the increased ketones, offers a number of health advantages.

Different types of ketogenic diets

The ketogenic diet comes in a variety of forms, including:

The standard ketogenic diet (SKD) is a low-carbohydrate, moderate-protein, high-fat diet. It usually has 70 percent fat, 20 percent protein, and barely 10% carbohydrates (9Trusted Source).

The cyclical ketogenic diet (CKD) entails periods of increased carb refeeding, such as five ketogenic days followed by two high carb days.

The targeted ketogenic diet (TKD) permits you to eat carbs in between workouts.

This ketogenic diet is comparable to a conventional ketogenic diet, however it contains extra protein. Typically, the fat-to-protein-to-carbohydrate ratio is 60% fat, 35% protein, and 5% carbohydrates.

Only the regular and high-protein ketogenic diets have been thoroughly researched. More advanced ketogenic diets, such as cyclical or targeted ketogenic diets, are primarily used to lose weight.

#What is ketosis?

Ketosis is a metabolic condition in which your body burns fat instead of carbohydrates for energy.

It occurs when you drastically restrict your carbohydrate intake, decreasing your body's availability of glucose (sugar), which is the cells' primary source of energy.

The most effective strategy to enter ketosis is to eat a ketogenic diet. This usually entails restricting carb intake to 20 to 50 grams per day and focusing on fats such meat, fish, eggs, nuts, and healthy oils .

It's also crucial to keep your protein intake in check. This is because if you eat too much protein, it will be turned to glucose, which will slow down your ketosis.

Intermittent fasting may also assist you in reaching ketosis.

Ketogenic diets can help you lose weight

A ketogenic diet can help you lose weight and reduce your risk of disease.

In fact, evidence suggests that the ketogenic diet may be just as successful as a low-fat diet for weight loss.

Furthermore, because the diet is so satisfying, you can lose weight without monitoring calories or keeping track of what you eat.

Following a very low carb, ketogenic diet was marginally more beneficial for long-term weight loss than following a low fat diet, according to a study of 13 research. The keto diet resulted in an average weight loss of 2 pounds (0.9 kg) more than the low-fat diet group.

Additionally, it resulted in lower diastolic blood pressure and lipid levels.

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Other health benefits of keto

Heart disease is a serious condition.
Body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar levels can all benefit from a ketogenic diet.

Cancer.
Because it may help limit tumor growth, the diet is currently being researched as an additional cancer treatment.

Alzheimer's disease.
The keto diet may assist to alleviate Alzheimer's disease symptoms and halt the disease's progression.

Epilepsy.
The ketogenic diet has been found in studies to help children with epilepsy have fewer seizures.

Parkinson's disease
Although additional research is needed, one study found that eating a plant-based diet can aid with Parkinson's disease symptoms.

Polycystic ovarian syndrome (PCOS)
The ketogenic diet can aid in the reduction of insulin levels, which may be important in polycystic ovarian syndrome.

Injuries to the brain
According to some studies, eating a healthy diet can help people recover from traumatic brain injuries.

Foods to eat.

Meat, fish, eggs, butter, nuts, healthy oils, avocados, and plenty of low-carb vegetables should make up the majority of your diet.
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