In olden days, Ketogenic diet (KD) was a therapy quite often used in the treatment of neurological diseases like epilepsy. Later, studies showed that KD can have huge health benefits in the treatment of heart diseases, cancer, Parkinson’s disease & PCOS, among others. In modern era, the KD therapy is being preferred as an effective alternative to other weight loss diets such as Atkins diet or Low calories diet.
KD includes high fat, adequate protein & low carbohydrate. The diet forces the body to burn fats rather than carbohydrates. The reduction of carbohydrates in our body produces ketones in the liver to be used as energy. People thus find this diet is more filling than other fad diets.
How much carbohydrate you can eat and be in ketosis?
Most of the People, who follow this diet, claim to reach 20-50 gs of carbohydrate per day. Net carbohydrates required to enter ketosis vary from 20- 100 gs/day.
Some tips to get into Ketosis
- Count your carbohydrate consumption; it should be on minimum side.
- Boost the physical activity level of your body.
- Include healthy fats in your diet.
- Go for a fatty feast.
- Test for ketone levels.
Types of KetogenicDiet
- Standard ketogenic diet (SKD):This is a very low-carbohydrate, moderate-protein & high-fat diet. It typically contains 75% fat, 20% protein & only 5%
- Cyclical ketogenic diet (CKD):This diet involves periods of higher carbohydrate refeeds such as 5 ketogenic days followed by 2 days with high- This keto diet type is mostly followed by bodybuilders & Athletes.
- Targeted ketogenic diet (TKD):This diet allows you to add carbohydrate around workouts & so those who are engaged in sports activity or who are bodybuilders follow targeted KD.
- High-protein ketogenic diet:This is like standard KD which includes more protein. The ratio is often 60% fat, 35% protein & 5%
Keto friendly foods: what to eat
This diet is pretty much strict with fewer options. Most importantly, understand about the healthy fats because fats are the cornerstone of this diet plan. In order to throw your body in ketosis, you need to eat lots of healthy fat which is nearly 70% of your calories. Know that there is a difference between good and bad fat for your body! Your body wants a good balance of essential fatty acids- omega 3 & omega 6. These fat help in proper nerve & brain functions and also play a significant role in reducing heart problems.
Fear factor: Who should avoid KD
- Anyone with a serious chronic health issues should not follow this therapy.
- If you are already on medication, consult your physician first & confirm whether you still go ahead to follow this diet plan.
- Those with gall bladder disease or if the removal of the same have been done (Cholecystectomy), people with rare metabolic disorders, pregnant woman are not supposed to adopt the KD.