For most of us Keto diet sounds trendy, but did you know that it has been around for a long time? According to James W Wheless article
“ Fasting and other dietary regimens have been used to treat epilepsy since at least 500 BC. To mimic the metabolism of fasting, the ketogenic diet (KD) was introduced by modern physicians as a treatment for epilepsy in the 1920s. For two decades this therapy was widely used, but with the modern era of antiepileptic drug treatment its use declined dramatically.’
But today, most people use this diet to lose weight.Ketogenic diet is very low in carbs and high on fats and proteins.
Keto Macros: Fats, Proteins and Carbs
When you are following a keto diet, the main idea is to eat very few carbs, the amount of protein should be moderate, and as much fat as you need to feel satisfied.
On a ketogenic diet, about 60-75% of your daily calories come from fat. A lot of whole foods like eggs, meat, cheese, contain plenty of fat.
Protein is essential for our body as much as other macros. Eat enough protein on this diet to meet your needs, at least 70 grams daily, or 20-35% of calories from protein.
The ketogenic diet requires carbs to 20 or less grams of net carbs per day, or 5-10% of daily calories.
What Are The Types Of Keto Diet?
If you are a beginner in keto or just planning to start this diet, keep in mind that there are different types of ketogenic diets. They have some slight differences in the proportions of fat, protein, and carbs.
Here are some types of keto diet:
Standard Ketogenic Diet(SKD)
This is the most popular one, a very low-carb 10% in your daily diet, moderate-protein 20%, high-fat 70%.
Cyclical ketogenic diet (CKD)
This one involves periods of higher-carb, for example, 5 ketogenic days and 2 high-carb days.
Targeted ketogenic diet (TKD)
This one allows you to add more carbs in your daily diet only if you do intense workouts.
High-protein ketogenic diet (HPKD)
This diet is very similar to the standard ketogenic diet, but it allows you to eat more protein, 35% instead of 20%
The standard ketogenic diet and high-protein one have been studied the most. The cyclical and targeted keto diets are used more by bodybuilders and athletes.
How Do You Start a Keto Diet?
Before you start any diet, talk to your doctor or a certified nutritionist about any side effects and if this diet or any others will work for you. This is very important if you have any allergies, illnesses or any other dietary restrictions.
What Can You Eat On A Keto Diet?
Here is the list of some keto-friendly foods:
- Aged Cheese
- Full-fat dairy products
- Fatty oils
- Green Beans
- Leafy Greens
Is Keto Healthy?
According to a Harvard Health Publishing article a ketogenic diet has been shown to improve blood sugar control for patients with type 2 diabetes, at least in the short term. There is even more controversy when we consider the effect on cholesterol levels. A few studies show some patients have increased cholesterol levels in the beginning, only to see cholesterol fall a few months later. However, there is no long-term research analyzing its effects over time on diabetes and high cholesterol.
Keto Diet Risks
Keto diet has some benefits and works great for some people with diabet or for someone who wants to lose extra pounds but it also has numerous risks.
- Nutrition Deficiency
- Liver Problems
- Kidney Problems
- Very High In Saturated Fats
According to the article on Harvard Health Publishing Dr. McManus
recommends that you keep saturated fats to no more than 7% of your daily calories because of the link to heart disease. And indeed, the keto diet is associated with an increase in "bad" LDL cholesterol, which is also linked to heart disease.Those risks add up — so make sure that you talk to a doctor and a registered dietitian before ever attempting a ketogenic diet.
Speak with your doctor and goals to decide if a keto eating plan is good for you.
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