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ketogenic diet (1)ketogenic diet is a low-carb, And high-fat diet that offers many health benefits.

Numerous studies show that this diet can help you lose weight and improve your health.

Ketogenic diets may even have benefits counter to diabetes, cancer, epilepsy, and Alzheimer’s .

Here is an in-depth beginner’s guide to the keto diet.

What is a ketogenic diet?

Keto Basics

The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.

Simple carbohydrate intake is drastically reduced and replaced with fat. This reduction in carbohydrates puts your body in a metabolic state called ketosis.

When this happens, your body develops incredibly efficient at burning fat for energy. It also converts fat into ketones in the liver, which can fuel the brain (6).

Ketogenic diets can lead to significant reductions in blood sugar and insulin levels. It , along with increasing ketones, has some health benefits.

Different types of ketogenic diets

There are several types of the ketogenic diet, with:

  • Standard Ketogenic Diet: This is a very low-carb, moderate-protein, high-fat diet. It comprises 70% fat, 20% protein, and only 10% carbohydrates (9).
  • Cyclic ketogenic diet (CKD): This diet includes periods of higher carbohydrate intake, such as B. 5 ketogenic days followed by two high-carb days.
  • Targeted Ketogenic Diet (TKD): This diet lets you to add carbohydrates around your workout.
  • High-protein ketogenic diet: This diet is similar to a standard ketogenic diet but contains more protein. The share is often 60% fat, 35% protein and 5% carbohydrates.

However, only standard and high-protein ketogenic diets have been extensively studied. Cyclic or targeted ketogenic diets are more advanced methods bodybuilders or athletes use.

The information in this article spread primarily to the standard ketogenic diet (SKD), although many of the same principles apply to the other versions.

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