Over the last decade, the ketogenic diet, otherwise abbreviated as the keto diet, has been making the rounds as a solution for individuals who are interested in changing up the way they diet. For many individuals who are new to keto, and new to dieting overall, however, it can be difficult to determine whether or not the diet is something they want to try. This dieting solution is not right for everyone, but it can provide you with a number of health benefits if you are interested in giving it a try.
Keto Diet Overview
The keto diet is a low-carb and high-fat diet that is designed to provide individuals with a broad variety of different health benefits. Over 20 studies have shown that individuals can look forward to optimized weight loss thanks to the way the keto diet prioritizes burning through stored fat in the body rather than carbohydrates. Through such optimization, the body is placed in a specific metabolic state known as ketosis. Though rates may vary from person to person, this metabolic state burns fat at an extremely high rate, and it also turns the extra energy (from keto bars or keto snacks) for the brain. This diet can also help reduce blood sugar and insulin levels in diabetics.
Different Types of Ketogenic Diets
The Standard Ketogenic Diet, abbreviated as SKD is one version that emphasizes low carbs, moderate proteins, and high fats. It contains roughly 75 percent fat, 20 percent protein, and 5 percent carbohydrates. The Cyclical Ketogenic Diet, abbreviated as CKD, is a type of keto diet that focuses on periods of refeeds of carbohydrates. These can include strategies like following five days of keto dieting followed by two days of high carbohydrate dieting. Targeted Ketogenic Dieting, abbreviated as TKD, is specifically focused for athletes and those who take their workout routines seriously. It involves adding carbohydrates around workouts for the boost of energy, while emphasizing high-fat days for burning.
In addition to the immediate weight loss benefits that come from switching over to keto, individuals can also look forward to enjoying other lifestyle benefits. Many of those who switched over to keto have reported a better quality of sleep. Because keto is able to process the body's fat stores so efficiently, the entire metabolic system is optimized, making it easier for individuals to fall asleep. Because of how quickly the diet burns fat, individuals also do not need to worry so much about counting their calories. It can be easy for anybody to optimize their diet as they need as a result.
Studies find that the ketogenic diet can also help individuals fight off a broad variety of different illnesses. Individuals can improve their risk factors against things like heart disease and high cholesterol because of the way that the keto diet burns through fat. Similarly, individuals who struggle with diabetes can improve their lifestyle by regulating blood sugar through the ketogenic diet. Because of the brain boosting properties of the diet, individuals who suffer from Alzheimer's disease may also look forward to improved symptoms and slowed progression. Depending on the desired results, individuals may consider switching over to such a diet in order to improve their outlook.
Like with many other dieting systems, it is strongly recommended for interested individuals to consult with their medical professionals first. The switch from carbohydrates to fat may not be easy for some who are struggling with extreme weight loss, and it can be a good idea to get a second opinion. Always take the time to ease into the diet, as this will provide you with the most consistent results.