What is Keto Diet?
The keto diet or the ketogenic diet is a high-fat, low-carbohydrate diet that in medicine is used mainly to treat hard-to-control epilepsy in children. It involves especially reducing carbohydrate intake and replacing it with fat. The diet forces the body to burn fats rather than carbohydrates. It is a diet that offers many health benefits. It involves especially reducing carbohydrate intake and replacing it with fat.
Types of Keto Diet:
There are many types of Keto diets, some of them which are mostly use among people are mentioned
below :
1. Standard Keto Diet (SKD)
This is a very low-carb, moderate-protein, and high-fat diet. It typically contains 75% fat, 20% protein, and only 5% carbohydrates.
2. The Cyclical keto diet (CKD)
This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days. A cyclical ketogenic diet involves attachment to a standard keto diet 5–6 days per week, followed by 1–2 days of higher carb consumption.
3. The Targeted keto diet (TKD)
This diet allows you to add carbs around workouts. It is popular among athletes and active individuals who live a keto lifestyle but need more carbs. The best options for the Targeted keto diet includes fruit, dairy or grain-based foods, or sports nutrition products.
4. 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. A high-protein ketogenic diet can be best for Bodybuilders. It includes proteins that are best for bodybuilders for their workout.
What Food should be Eaten or Drunk during Keto diet?
There are many food items which can be eaten or drunk during the keto diet, some are mentioned below :
-
Low-Carb Vegetables
Non-starchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals. -
Cheese
The cheese is both nutritious and delicious. -
Avocados
Avocados are incredibly healthy. 3.5 ounces (100 grams), or about one-half of a medium avocado, contain 9 grams of carbs. -
Seafood
Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, - Meat and poultry
Meat and poultry are considered staple foods on a ketogenic diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several minerals, including potassium, selenium, and zinc -
Eggs
Eggs are one of the healthiest and most versatile foods on the planet. One large egg contains less than 1 gram of carbs and fewer than 6 grams of protein, making eggs an ideal food for a ketogenic lifestyle -
Coconut oil
Coconut oil has unique properties that make it well suited for a ketogenic diet. Coconut oil has been used to increase ketone levels in people with Alzheimer’s disease and other disorders of the brain and nervous system -
Plain Greek Yogurt and Cottage Cheese
Plain Greek yogurt and cottage cheese are healthy, high-protein foods. While they contain some carbs, they can still be included in a ketogenic lifestyle. -
Nuts and seeds
Nuts and seeds are healthy, high-fat, and low-carb foods. Frequent nut consumption has been linked to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases -
Berries
Most fruits are too high in carbs to include on a ketogenic diet, but berries are an exception.
Sometimes, Berries are low in carbs and high in fiber.
Boiled water is also one of the most hydrating drink which should be used during the Keto diet.
Keto Diet becomes a painful Headache for a person who is tired up with it. So it teaches us, not to lose hope ever.
CONCLUSION :
A Keto diet is a very good solution to get rid of fat. It also provides us carbohydrates and many other nutrients. A ketogenic diet is a consumption of nutrients and carbohydrates into the Human body.
- supports weight loss
- removes acne
- may reduce risk of certain cancers
- may improve heart health.
- may protect brain fuchtion