It is not enough to create a deficit in calories. The industry has a wide variety of types. Others have only recently emerged, while some have existed since the dawn. You’ve probably heard of the popular keto diet. It has been the most trending and popular in recent years.
The abbreviation Keto stands for ketogenic. Its core idea is that you keep your carbohydrate intake to a minimum. Before you worry, this is not a fad diet or crash diet. The keto diet is not only good for your health, but it has many other benefits as well. The keto diet is essential for treating many diseases or at least controlling them.
Many people who have been following Keto for some time report a marked improvement in their health. It was perfect for controlling diabetes, Alzheimer’s, epilepsy, and cancer because of the minimal carb intake. This may seem far-fetched, but studies have proven it.
What Is Keto Diet?
In the last couple of years, the ketogenic diet has been one of the most widely used in the diet industry. It is very similar to Atkins or other low-carbohydrate diets. What makes it different? Dieters must reduce their carbohydrate intake to 20 grams daily and increase their fat intake.
This diet will teach you not to be afraid of fat as long as it is healthy. In the first couple of days, the drastic carbohydrate reduction allows the body to deplete its stored glucose. This also helps keep insulin levels low, which is essential for fat loss. This causes the body to use fat instead of sugar, a state called ketosis.
Ketosis occurs when ketones are produced in excess. The lack of carbs forces the body to burn the stored excess fat. People with certain conditions may be advised not to put their bodies in ketosis. Consult your doctor before beginning this diet.
The Downsides of the Ketogenic Diet
This type of diet is popular because of the weight loss that occurs once the body enters the ketosis stage. This is one of the diets that promise fast results without having you go on crash diets. This diet will help you meet your daily caloric requirements. This diet has a negative side as well.
You may feel ill due to the drastic changes your body undergoes when it switches its fuel source from fat to carbohydrates. Keto flu describes the side effects of your body producing ketones. You will experience a dramatic drop in energy, accompanied by severe headaches, stomach pains, and dizziness. After a few days, it will get better.
This diet has another downside: you’ll have to cut out many foods to get to a low carbohydrate intake. The keto diet includes few fruits and vegetables, leading to serious nutritional deficiencies.
Keto Types
Keto comes in many different forms. Each type is customized according to each individual’s nutrient needs. One of the reasons Keto became so popular in just a few short years is its diversity. Here are the most popular types:
Standard Ketogenic Diet (SKD)
A low carbohydrate intake, a high-fat content, and moderate protein levels characterize standard ketosis. This type typically contains 5% to 10% carbs, 70%-75% fat, and 20% protein. This percentage is calculated based on your daily caloric consumption so it will vary from person to person.
High Protein Ketogenic Diet (HPKD)
The standard ketogenic diet is similar to the high-protein type. This means the carbs and fat intake are the same. The only difference is that the protein intake will be slightly more than moderate here.
This type contains 35% carbohydrates, while the fat content is 55-60%. This is perfect for anyone who wants to build muscle and bulk up. Many people say that this type of keto-type takes longer to get into ketosis.
Cyclical Ketogenic Diet
The cyclical diet is a ketogenic diet that involves alternate carbohydrate intake. This is similar to having a few cheat meals at the end of the day, but still within the range. CKD is a way to increase carbs for a few days and then follow a standard keto diet for the rest of the week.
MCT Ketogenic Diet
MCT is a medium-chain triglyceride that helps people achieve or stay in ketosis faster by stimulating the production of ketones. MCT oil is a supplement used to accomplish this type of ketosis. MCT keto diets allow for a higher carb intake and lower fat. MCT oil is used to achieve ketosis.
Calorie-restricted Ketogenic Diet
It is not necessary to restrict calories when you follow a ketogenic diet. The low-carb intake will help burn fat and limit glucose. Some people prefer to combine Keto with low calories for the best results. This kind of Keto is rigorous and unsustainable on a long-term basis. It is also not recommended because a low-calorie diet can cause nutrient deficiencies.
Targeted Ketogenic Diet (TKD)
The standard keto diet is not different from a targeted ketogenic diet. In the targeted ketogenic, you can eat carbs during your workout time. This will help to deplete any glucose quickly and allow the body more room to process food.
Dirty Keto/Lazy Keto
Dirty Keto describes a ketogenic diet that includes consuming a lot of high-fat fast food with little regard for quality. This is also known as lazy Keto because it takes the easy way out by restricting carbohydrates but not counting calories. This version ensures your carb intake does not exceed 20 grams daily, forcing your body to enter ketosis.