The high-fat, low-carb diet that puts an individual’s body in the state of ketosis is called the Ketogenic diet. An individual can take only up to 50 grams of carbs a day in the keto diet.
The Ketogenic diet has similarities with the Atkins diet as both require a low-carb intake. Since there are little or no carbohydrates going in the body, there is no gluconeogenesis taking place, as a result of which there is a massive reduction in blood insulin and sugar level.
There are several versions of the diet and that’s why they offer different results.
a. Standard Ketogenic Diet (SKD)
This is the most common type of keto diet that people follow. The low carb, high fat and moderate protein plan offers the best possible results, whether it is weight loss-er managing diseases. The diet prescribes a daily diet of 5%carbs, 25% proteins and 70% fat.
Since the focus of this diet is on fats, a typical meal includes food like butter, avocados, fatty fish, meat, olive oil and olives. During a day, you need to take 150 grams of fat a day. This might seem strange to some people— Consuming more fat so that the body can burn up stubborn fat deposits in the body. Well, that’s exactly how keto works so you need not worry about it.
The diet demands that you consume a moderate amount of proteins and that’s why you need to include about 90 grams of meat, fish or poultry in your daily diet.
The carb consumption for a single day is the factor impacted the most. Instead of a healthy 300+ carb count of your daily diet, you need to cut it back and consume only about 50 grams for each day. In order to achieve this goal, you’d do better to stick with leafy greens, low carb fruits and non-starchy vegetables.
b. Targeted Ketogenic Diet (TKD)
This version of keto is a bit lenient with regards to carb consumption and is quite popular among athletes. This is the perfect solution for people who want to adopt the keto lifestyle but need to consume more carbs. Instead of the 5% carbs allowed in the standard version of keto, TKD increases the percentage up to 15%. With an estimated 70-80 grams of carbs allowed in a day, people who follow this diet have the freedom to choose their carbs but with care. The increased carb ratio is only for people who need to work out and so the carb intake for the day must be consumed immediately before and after workout. This strategy allows the dieters to engage in high intensity exercise and even promotes enhanced recovery process. The important thing to remember here is to not go overboard with carb consumption and stick with the food options that provide energy such as fruit, grain based food, dairy or sports nutrition food.
The Ketogenic diet has several health benefits, but there are certain prerequisites that an individual must take before they start the diet.
Who Is the Ketogenic Diet For?
The Ketogenic diet is not for everyone. To better understand, if the Ketogenic diet is for you, it is urged that you meet with your nutritionist or general physician and take their advice.
People go for the Ketogenic diet mainly to lose weight. It may be a good diet option for those who are obese as it starts working faster than any other low-fat diet. The Ketogenic diet is also for people looking to manage certain health conditions such as epilepsy. Research has shown the benefits of a high-fat diet in treating several medical conditions, including heart diseases, brain diseases, and some skin problems.
However, the following individuals should start a Ketogenic diet after consulting with their doctors.
People with Type 1 diabetes
People with Type 2 diabetes
People with high blood pressure
People with liver, heart or kidney disease
People who have undergone Gastric bypass surgery
People who are pregnant
People who are breastfeeding
People with rare metabolic conditions such as enzyme deficiencies
Before starting the Ketogenic diet, here is a checklist that you should go through:
Is the Ketogenic diet for me?
What does little or no carbs really mean? The net carbs allowed on a Ketogenic diet are the ones that remain in a food source after the dietary fiber, sugar, and alcohol are subtracted.
How will you track your carbs? Numbers are important in this diet. An individual following the keto diet needs to keep track of the exact number of carbs and fats present in the meals. They must have a proper check and balance as the body is in a sensitive phase.
How much weight can you lose? Since most people start the Ketogenic diet with the purpose of losing weight, it’s important to set a target before you start. The individual must know that the initial ketosis state sheds the water weight, while the real weight loss begins after two weeks.
Will Keto make you feel hungry? No. Ketogenic diet suppresses hunger. Since fat is satiating, an individual on a Ketogenic diet may not find themselves feeling hungry. Ketogenic diet works best with intermittent fasting
Will the Keto flu be dreadful? No, it is like any other flu.
Are there benefits beyond weight loss? Yes. Keto improves physical health conditions such as cardiovascular diseases and blood pressure as well as energy levels.
Is it the same as Atkins diet? No, Keto is much lower in carbs than Atkins.
Do you need Keto special products? While there are many Keto special products available online, you don’t necessarily have to take keto-compliant foods.
How many are too many fats? It may seem as if you are consuming too many fats, but you’ll be focused on healthy fats. This is how Ketogenic diet works, so don’t worry.
Do you need supplements? It is true that people on the Ketogenic diet may develop nutritional deficiencies. Multivitamins, calcium, and fiber supplements may be a good choice to keep the body stable.
Do you need a meal plan? Any diet will require a proper meal plan so that it is more organized and sorted. Plan your food and meals.
The Ketogenic Controversy
The controversy related to the dangers of Ketogenic diet has been around for ages. There is much critique on the opinion that Ketogenic diet only works in short-term and can pose many health risks in the long run.
The claim is supported by the fact that initially, you just lose water weight and the real weight doesn’t start shedding until much later. Proponents claim that the Ketogenic diet is a critical process in the body. It takes time, but if it is followed properly, results are phenomenal.
Critics say that since the body enters the ketosis state and start affecting the muscles, the body becomes exhausted, which makes it harder to lose weight. Proponents say that while Ketogenic diet doesn’t result in muscle loss, it is not optimal for an individual trying to gain muscle.
Francine Blinten, R.D., a certified clinical nutritionist and public health consultant in Old Greenwich, Connecticut, says that the Ketogenic diet needs clinical supervision. There is no report of serious health risks to anyone who followed the diet sufficiently.
However, Blinten added that the Ketogenic diet is designed for obese people, and normal weight individuals cannot expect the same results.