Keto Diet

Keto diet is a low carb, high fat diet. Are you looking to lower your blood sugar and insulin levels? This diet works by shifting the body’s metabolism away from carbs and toward fat and ketones.

Research shows that the ketogenic diet is a highly effective method to losing  weight because it is so filling that you can lose weight without counting calories or tracking your food intake.

Keto Diet versions:

  • Standard ketogenic diet: This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs 
  • Cyclical ketogenic diet (CKD): You re allowed 2 high carb days after competition of  5 ketogenic days.
  • Targeted ketogenic diet: You are allowed additional carbs around workouts.
  • High protein ketogenic diet: You are allowed higher protein to the ratio of 60% fat, 35% protein, and 5% carbs.

The standard and high protein ketogenic diets are popular and have been researched. You can opt for cyclical or targeted ketogenic diets if you are bodybuilders or athletes.

Whichever version of keto diet you choose, the aim is for the body to reach a ketosis state where the body’s metabolic fat and ketones instead of carbs which makes it an effective way to lose weight and lower risk factors for disease.

Keto Diet vs other forms of diet...

Studies show that a ketogenic diet is slightly more effective for long-term weight loss than a low fat diet where people who followed the keto diet lost an average of 2 pounds (0.9 kg) more than the group that followed a low fat diet.

Another study in 34 older adults found that those who followed a ketogenic diet for 8 weeks lost nearly five times as much total body fat as those who followed a low fat diet.

It occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), which is the main source of energy for the cells. This resulted in increased ketones, lower blood sugar levels, and improved insulin sensitivity. You may also benefit from reductions in diastolic blood pressure and triglyceride levels. You will know when you entered the state of ketosis when you experience increased thirst, dry mouth, frequent urination, and decreased hunger or appetite. You can also have blood, urine, and breath tests.

However you still need to moderate your protein consumption which can be converted into glucose if consumed in high amounts. 

Studies done on Keto Diet benefits

The keto diet can help improve risk factors like body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar thus helps patients with heart disease

Keto diet in cancer therapy. The diet is currently being explored as an additional treatment for cancer, because it may help slow tumor growth.

However, keep in mind that research into many of these areas is far from conclusive.