Ketogenic diet is defined as a very low carbohydrate diet which has many things in common with low carbohydrate diets but it contains high fat. This type of diet aims to drastically reduce carbohydrate intake and replace this interruption with fat. This reduction in carbohydrates makes your body into a metabolic state called ketosis. In this metabolic phase, your body is becoming incredibly eager to burn fat for energy. At the same time, body fat begins to make ketones in the liver that can provide energy to the brain.
What to eat in ketogenic nutrition?
The ketogenic diet list includes fish, meat, butter, eggs, nuts, cheese, cream and nuts, healthy fats (extra virgin olive oil, coconut oil and avocado oil, etc.), avocado, low carb vegetables, salt, pepper and various healthy herbs and spices.
Ketogenic Diet Types
Standard, Cyclic, Targeted and High Protein varieties are available.
Several different versions are examples of ketogenic diet:
• Standard ketogenic nutrition (SKD): This is a very low carb, medium protein and high fat diet. It usually contains 75% fat, 20% protein and only 5% carbohydrates. (one)
• Cyclic ketogenic (DKD): This type of diet consists of a blend of high carbohydrate periods and ketogenic days. 2 high carbohydrate days followed by 5 ketogenic days.
• Targeted ketogenic (HKD): This diet allows you to add carbohydrates to your diet in line with your training. In addition to eating diet foods, foods containing carbohydrates can also be consumed according to the exercise rate.
• High protein ketogenic: This type is similar to the standard diet, but contains more protein. This ratio is usually 60% fat, 35% protein and 5% carbohydrate.
However, only standard and high protein diets have been extensively studied. Cyclic or targeted diets are more advanced methods and are mainly used by bodybuilders or athletes.
Mostly people apply a standard diet (SCD), but the same principles may apply to other versions.
Ketogenic Diet Benefits and Effects
More than 20 studies have shown that ketogenic diet can help with weight control and even diabetes, cancer, epilepsy and Alzheimer’s disease. Diets are among the types of diets that can help improve.
Ketogenic nutrition can also help to lose weight. Diet is an effective way to lose weight and reduce risk factors for diseases. (2nd)
In fact, research has shown that the diet is far superior to the often recommended low-fat diet. Moreover, the diet is so intense that you can lose weight without counting calories or following food intake.
According to the studies, diets lost 2.2 times more weight than those who had low calorie restricted diet. Triglyceride and HDL cholesterol levels also improved.
It has also been found in academic studies that people on a diet lose 3 times more weight than the diet recommended by Diabetes UK.