What is Ketogenic Diet.
The Keto Diet is an eating plan that features a very low intake of carbohydrates, which are macro-nutrients found in food. Low carb diets are eating plans that typically lower the intake of carbs to below 100 grams per day, the Ketogenic diet is the most strict of these and limits intake to less than 50 grams per day, preferably starting with 20 grams.
It is most important to understand that keto is not a fad diet, or a temporary solution to weight loss, it is actually designed to be a lifestyle plan that not only results in successful weight loss, but also promotes overall health, energy, and vitality.
It eliminates junk and processed food by definition, as most carbs are just that allowing you to eat clean, whole food for better overall health and wellness. While some may question how sustainable it really is to drastically lower carb intake, in reality, it is quite easy with the wide variety of whole foods available, and several studies show they offer better results for weight loss than low fat diets, or even low calorie diets.
One of the reasons for this, besides various metabolic processes in the body, is that reducing carb intake naturally regulates the appetite, so people find they eat less naturally because they are satisfied and without starvation.
In general, a keto diet may be ideal for the overweight and obese, diabetics, anyone who needs to improve their metabolic health and for various other health reasons.
Types Of Keto Diets
Keto is flexible and there are three distinct plans that target different goals.
Standard Ketogenic Diet (SKD)
This one is very low in carbs, with moderate protein, and high in healthy fats.
The ratio is typically, 75% fat, 20% protein and 5% carbs
High-Protein Ketogenic Diet
This plan is similar to SKD, but incudes more protein.
The ratio is typically 60% fat, 35% protein and 5% carbs
Cyclical Ketogenic Diet or CKD
This plan is widely used by athletes, bodybuilders, weight lifters and anyone participating in high intensity exercise and features short periods of high carb intake
5 keto days followed by 2 high carb intake days
Targeted Ketogenic Diet or TKD
This plan is also used by bodybuilders, athletes and those who workout regularly to fuel intense workouts.
High load carb intake based around workouts
8 Reasons You Love The keto Diet
Short for the “keto diet,” keto eating plans are high in fat (60—75 percent of your calories), moderate in protein (15 to 30 percent), and low in carbs (5 to 10 percent). This breakdown sends your body into a state called ketosis. That merely means that your body is breaking down fat into compounds called ketones that your cells can burn for energy. And burning fat for energy can lead to major results in the weight loss department. Because of ketosis, you may be able to: Also Check Keto Diet Food List
- Double your weight loss. People who followed the keto diet for 2 years lost more than twice as much weight (27 pounds vs. 10 pounds) than people on a standard low—calorie diet, according to a study of 45 obese people published in the journal Endocrine. The keto dieters also lost 4.5 inches from their waists, compared to the 1.6 inches of low calorie dieters.
- Stop feeling so hungry all the time. The keto diet increases satiety and curbs cravings. People usually reduce their daily caloric intake to about 1,500 calories a day (naturally) because the diet makes them feel fuller sooner and for a longer period of time.
- Lose fat, not muscle. Keto helps you shrink abdominal fat while preserving the muscle mass you need to keep your metabolism humming, found a study published in the Journal of Nutrition.
- Lower cholesterol levels. In one study, total cholesterol dropped throughout the 24 weeks study participants were following a keto diet. HDL (the good cholesterol) improved, while LDL (the bad kind) and triglycerides dropped.
- Kick start your metabolism. It takes more energy to process and burn fat and protein than it does with carbs, so you will burn slightly more calories even if you have not increased your exercise—while on the keto diet.
- Reduce inflammation. The keto diet drives down several bio markers of inflammation, research shows. Because inflammation is predictive of other diseases, lower inflammation equals greater overall health.
- Improve insulin sensitivity. This is really a simple equation. When you eat fewer carbs, your blood glucose goes down, which in turn lowers your insulin levels. Lower insulin levels helps to improve insulin sensitivity, finds research.
- Alleviate the symptoms of PCOS. Polycystic Ovarian Syndrome (PCOS) is a hormonal disorder that prevents the ovaries from developing or releasing eggs. With PCOS, excess insulin increases a woman’s androgen and testosterone levels, which then limits her estrogen production and the body’s ability to ovulate. The keto diet, however, can help decrease inflammation and insulin resistance in people with PCOS. All of this said, you probably shouldn’t plan to stay on keto forever. Most experts recommend staying on the diet for only a couple months at a time.
3- Weeks Keto Diet Plan
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