A ketogenic diet focuses on moderate protein intake with a high consumption of healthy fats and minimal intake of carbohydrates. This type of diet will get you into nutritional ketosis, a state where your body metabolizes fat for fuel rather than burning carbohydrates for fuel.
Benefits Of A Ketogenic Diet
Weight loss: being in a state of ketosis helps burn stored fat easier, and is particularly useful for obese people. One study showed that keto dieters lost more than twice as much weight over 24 weeks as the low-fat diet group.
Reducing appetite: A keto diet reduces carbohydrate consumption which in turn reduces the sensation of hunger.
Increasing muscle mass: The ketones released in the body while in the state of ketosis are similar in structure to branched-chain amino acids, which are useful for building muscle mass.
Lowering levels of insulin: A ketogenic diet won’t raise your blood sugar levels and spike your insulin the way a diet full of carbs will, which means lower insulin levels.
Anti-inflammatory: Obesity leads to inflammation which causes cellular damage, but the elimination of sugar reduces chronic inflammation and the damage it causes.
Reducing cancer risks: Healthy cells can use the ketones produced by ketosis as a form of fuel, but cancer cells can’t adapt to using ketones for energy, so cancer cells are starved to death.
Types Of Ketogenic Diets
There are many variations of the ketogenic diet, and each one addresses certain needs. Here are five common ways to eat low carb high fat.
Standard Ketogenic Diet (SKD): This is the most common and effective type. You’ll focus on high consumption of healthy fats (consisting of 70% of your diet), moderate protein intake (25 percent) and very low carbohydrate levels (5 percent). There’s no limit to fat intake because each person will have different energy requirements.
High-Protein Ketogenic Diet (HPKD): Similar to SKD, but raising your protein amount by 10 percent and lowering your healthy fat ratio by 10 percent. Studies show that obese men using this method reduced their hunger and food consumption significantly.
Targeted Ketogenic Diet (TKD): This diet requires you to eat your entire allotment of carbs for the day in one meal, about 30 to 60 minutes before you exercise. This approach is ideal for fitness enthusiasts, so they can use up all the energy of the carbs at once to fuel their workouts.
Cyclic Ketogenic Diet (CKD): This approach cycles between SKD and a set number of days where high carb consumption (carb loading) is allowed. This is supposed to be beneficial for high-level athletes and bodybuilders, who will use the carb loading days to replenish any glycogen lost from workouts. Carbohydrate consumption should be 50 grams per day during SKD cycles and 450 to 600 grams per day during carb loading.
Restricted Ketogenic Diet: Used by those hoping to starve out cancer cells, this method restricts both carbohydrate and calorie intake, putting the body into ketosis so that healthy cells can use the ketones as energy, which the cancer cells cannot utilize.
By eating a high fat, low carb, moderate protein diet, you may be able to shed excess weight, add the muscle you’ve always wanted, minimize hunger sensations, and get your body into a better state of health.
It’s certainly worth a try! Thanks to Joan from Ketogenic Diet for Women for this information. You can find her website here.