What is the Keto Diet?
Do you think about losing weight? Well, there are many ways to achieve your ideal weight, one of which is the Keto diet. In this diet, you are allowed to give a very small content of carbohydrates to the body, while the contents of fat and protein intake are high.
But why should we reduce carbohydrate usage?
Carbohydrates always make up a very large part of our diet. Everything we eat, including sweets, rice, starchy, and vegetables, falls into the category of carbohydrates, which are responsible for providing energy to the body.
In the Keto diet, we say that carbohydrate use should be reduced and fat use should be increased. But we have heard several times that we should not eat fat to lose weight, so what should we do in this situation?
Do not rush. In this article, we intend to provide you with information on the Keto, its properties, and of course, different types introduced in the field of medicine to achieve the ideal weight.
Know about the Keto diet.
In order to gain a better understanding of the Keto diet, let us make an example. Consider a hybrid car that lights up with both gasoline and gas; this car has always been running on gas fuel, but now in the middle of the way, the gas runs out and the car stops! What should we do? Of course, by pressing the gasoline button, you are using an alternative fuel to turn it on again. You can even see that with gasoline, your car moves better and faster compared to gas.
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The body can also be compared to a car that uses two kinds of fuel, carbohydrates and fats. When it runs out of carbohydrates, it certainly does not leave you, and instead of carbohydrates, it uses fat for making energy, and it does so by burning fat.
So what is better than losing fat by increasing your metabolism?
A look at the history of the Keto diet reveals that it was firstly used to treat patients with epilepsy, but currently it is one of the most popular diets to reach the ideal weight. In this diet, you adjust the carbohydrate usage to 5% and then replace it with fats so that the body is in a state of ketosis.
What is ketosis?
The main source of energy in the body is carbohydrates (glucose), but in a ketogenic diet that contains no carbohydrates, the body needs fats to get the energy it needs. The state in which the body changes from a glucose-burning state to a fat-burning one is called ketosis.
What are the advantages of taking a ketogenic diet?
When following a diet like Keto is so popular, it is impossible to have no advantages and positive features. So let’s get acquainted with the advantages of the Keto diet:
• You rarely feel hungry
• You experience an improvement in the function of hormones in the body
• Your skin condition improves and you will look younger consequently
• You lose more fats.
• Your muscle tissue is preserved.
• You will have a more alert and focused mind.
Different types of the Keto diet
Currently, in general, there are 4 types of Keto diets, including standard diet, cyclic or periodic diet, targeted diet, and high protein diet. Join us to introduce these 4 types of fat burning diets for you.
Standard ketogenic diet
This type of the Keto diet is often suggested to beginners, because 75% of it is fat, 15-20% is protein, and only 5-10% is carbohydrates, so your fat use is higher than ever. In the standard ketogenic diet, all the main meals and even the snacks are adjusted based on fats such as fatty fish, meat, olive oil, and butter. For example, you should use something equivalent to three-quarters of a cup of olive oil by taking this diet.
It may seem strange, but this increases your fat burning.
As well, this is true even for non-starchy fruits and vegetables such as carrots, broccoli, berries, and melons.
Cyclic or periodic diet
If you are athlete in society and you are looking to reach your ideal weight, a periodic Keto diet would be very suitable for you. In this diet, you can easily increase the content of fat and on the other hand, in a normal day, you should adopt a more balanced diet for yourself. One type of periodic ketogenic diet includes five days of standard ketogenic diet as well as two days of non-ketogenic diet per week. Of course, some people prefer to keep their free days for special occasions such as birthdays, weddings, and holidays.
Accordingly, our suggestion is to go for healthy carbohydrates such as dairy products, whole grains, and fruits to achieve better results in your free days.
Targeted Keto diet
The targeted Keto diet, as its name implies, is a good option for bodybuilders. It is common among athletes and those with high physical activity to need more carbohydrates. Hence, they are allowed to consume about 0-30% of carbohydrates before and after doing exercises to be able to do exercise intensely.
The best option to increase carbohydrate intake in this type of the Keto diet is adding fruits, dairy, and whole grain foods. But rest assured, carbohydrates used in this type of diet are easily burned during doing exercise and would not be stored as excess fat in the body.
High protein ketogenic diet
This diet is suitable for those who have very intense physical activities. In this diet, you should get 120 g of protein and 130 g of fat per day. On the other hand, carbohydrates are very limited in this kind of diet and their content reaches less than 10% per day.
This is why many people prefer a high-protein ketogenic diet to other types of the Keto diets.
Which type of the ketogenic diet is the best?
It is not possible to say which type of the Keto diet is the best. It all depends on your goal. However, in the meantime, if we want to say the most common one; the standard ketogenic diet can be considered as the best. The targeted ketogenic diet is very suitable for athletes, but it is suggested that bodybuilders use a periodic ketogenic diet. Moreover, the high-protein Keto diets are also good for those with heavy physical activities. For example, if only 20% of calories used are from proteins in the standard diet, in the Keto diets with high protein, this content increases up to 35%.
Considering these interpretations, which type of ketogenic diet do you think is suitable for you?
For whom is the ketogenic diet suitable?
Unfortunately, many people believe that a good diet should work for everyone and bring positive results. Undoubtedly, the ketogenic diet has many advantages. But we suggest that you always talk to a specialist before making a decision in this regard. Get complete information about your body deficiencies, and if you suffer from a vitamin deficiency, be sure to include it in your diet, or even if you need to take supplement, include it in your diet.
The Keto diet naturally makes it impossible for you to eat many foods, so you need to use supplements during this diet to avoid deficiencies of certain nutrients in your body. Ketogenic supplements include vitamin D, omega-3 fatty acids, digestive enzymes, and those that enhance athletic performance.
Of course, many people believe that using supplements is not necessary, but it is good to be aware that immune system of the body weakens by being in a constraint. Hence, taking supplements will help you prevent the development of a variety of diseases and problems.
Conclusion
In this article, we attempted to introduce the Keto diet to you as much as possible. This is a very efficient and, of course, useful diet that has brought all its followers to the ideal weight so far. But you should know that in Metabolismer, we teach you a new method to increase your metabolism, lose weight, and get rid of your excess fat by preparing a webinar. On the other hand, you do not need to endure such hardships and be deprived of using many foods, drinks, etc. In order to benefit from this webinar, just provide us with your email so that we can send you the webinar link.
