"I love the Keto plan. I did have an issue with the free dessert book I could earn playing the quiz. After a couple attempts I realised that to repeat the quiz nullified the count as did getting a question wrong. I was then very careful and would get to 3 days then on the fourth day before starting the quiz it had reverted back to day one.
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Short for ketogenic diet, it is a low carbohydrate, high fat eating plan that provides numerous health advantages.Research indicates that this diet can assist in weight loss and enhance overall health.
Moreover, keto diets might offer benefits for conditions such as diabetes, cancer, epilepsy, and Alzheimer's disease.
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What is the keto diet?
The ketogenic diet comes in various forms, each with a unique approach to carb, protein, and fat intake. Here are the main types:
Standard Ketogenic Diet (SKD)
This popular version emphasizes very low carbohydrates, moderate protein, and high fat. Typically, it consists of 70% fat, 20% protein, and just 10% carbs.
Cyclical Ketogenic Diet (CKD)
This approach cycles between low-carb and high-carb periods, such as 5 days of ketogenic eating followed by 2 days of higher carb intake.
While the standard and high protein ketogenic diets are well-researched and widely followed, the cyclical and targeted versions cater to more specific needs, often favored by athletes and bodybuilders.
Targeted Ketogenic Diet (TKD)
Perfect for those with an active lifestyle, this version allows for carb consumption around workout times.
High Protein Ketogenic Diet:
Similar to SKD but with a higher protein content, usually comprising 60% fat, 35% protein, and 5% carbs.
Most of the insights in this article are focused on the standard ketogenic diet, but many principles are applicable across all variations.
What does it mean to be in ketosis ?
Ketosis is a metabolic state where your body shifts from using carbs to burning fat for energy.
This transformation happens when you drastically reduce your carbohydrate intake, depleting your bodyβs glucose reserves, which are typically the primary energy source for cells.
The most effective way to achieve ketosis is by following a ketogenic diet. This generally means limiting carb intake to about 20 to 50 grams per day and increasing your intake of fats, such as those found in meat, fish, eggs, nuts, and healthy oils.
Moderating your protein consumption is crucial because excess protein can be converted into glucose, potentially hindering your progress towards ketosis.
Incorporating intermittent fasting can also accelerate your transition into ketosis. Popular methods of intermittent fasting include eating within an 8-hour window and fasting for the remaining 16 hours of the day.
You can verify your ketosis state through blood, urine, and breath tests, which measure ketone levels. Additionally, signs like increased thirst, dry mouth, frequent urination, and reduced hunger can indicate that youβve entered ketosis.
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What are the fundamental guidelines for following a keto diet?
The ketogenic diet is a high-fat, very low-carbohydrate diet similar to the Atkins and other low-carb diets.
It requires a significant decrease in carbohydrate consumption, substituting it with fat. This shift in macronutrient intake induces a metabolic state known as ketosis.
During ketosis, the body becomes highly efficient at burning fat for fuel. Additionally, the liver converts fat into ketones, which can serve as an energy source for the brain.
Ketogenic diets can lead to considerable decreases in blood sugar and insulin levels. The rise in ketones, along with these reductions, offers various health benefits.
Can the Keto Diet Help with Weight Loss?
The ketogenic diet is a powerful tool for weight loss and reducing disease risk factors.
Research indicates that the keto diet can be as effective for shedding pounds as traditional low-fat diets. One of the key benefits is its satiating nature, allowing you to lose weight without the need to count calories or meticulously track your food intake.
A review of 13 studies revealed that those on a very low-carb, ketogenic diet experienced slightly more long-term weight loss compared to those on a low-fat diet, with an average of 2 pounds (0.9 kg) more weight lost.
Additionally, the keto diet has been shown to lower diastolic blood pressure and triglyceride levels. In another study involving 34 older adults, participants on a ketogenic diet for 8 weeks lost nearly five times more total body fat than those on a low-fat diet.
The effectiveness of the keto diet can be attributed to increased ketone levels, lower blood sugar, and improved insulin sensitivity, all of which play crucial roles in its success.
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