The keto diet has been gaining a lot of prominence in the last couple of years. The reason for this might be its stunning results for many of its adherents.
Many celebs like Kenya’s Yummy Mummy and international celebs like Kourtney Kardashian, Lebron James, Halle Berry and Kim Kardashian swear by it.
Is the diet just a fad or does it work? Let us take a look:
What is the keto diet?
The ketogenic diet (or keto diet, for short) is a low-carbohydrate and high-fat (avocado, olive oil, nuts, cheese, cream, butter) diet that offers many health benefits;
– Numerous studies have shown that this type of diet can help you lose weight and improve your health.
– Research shows that the diet is superior to the often recommended low-fat diet.
– Studies also show that it may have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease.
How does one start the keto diet for the beginner?
The diet shares a lot of similarities with other low-carb diets. The method is simple; One drastically reduces their carbohydrate intake and replaces it with fat.
This results in your body going into a state called, ketosis, thus making your body incredibly efficient at burning fat for energy. Fat in the liver is then turned into ketones, which can supply energy for the brain.
The diet also helps in reducing the amount of blood sugar and insulin levels in the body which can be beneficial for one’s health.
Types of Keto diet
There are 4 types that are commonly used. They are;
The standard ketogenic diet, which details that one should take a very low-carb (5%), moderate-protein (20%) and high-fat (75%) diet. The second one is the Cyclical ketogenic diet, which involves periods of higher-carb eating, such as 2 high-carb days and 5 ketogenic days.
The third one is called the Targeted ketogenic diet, which allows a person to add carbohydrates while working out. The last variation is called the high-protein ketogenic diet which is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
Another advantage of this diet is that it is so filling that you can lose weight without counting calories or tracking your food intake.