Keto diets, also known as low-carb high-fat (LCHF) diet. Have gained popularity in recent years due to their claimed weight loss and health benefits. These diets involve drastically reducing carbohydrate intake and replacing it with a higher percentage of fat. The reduction in carbs puts the body into a metabolic state called ketosis, where it burns stored fat instead of glucose for energy.
Types of Keto Diets
There are several types of keto diets, including the standard ketogenic diet (SKD), targeted ketogenic diet (TKD), and cyclical ketogenic diet (CKD).
Standard Ketogenic Diet: This is the most common type of keto diet, and it involves consuming 75% fat, 20% protein, and only 5% carbs.
Targeted Ketogenic Diet: This variation allows for small amounts of carbohydrates to be consumed around workouts to provide the body with quick energy.
Cyclical Ketogenic Diet: This approach includes periods of high-carb intake, such as one or two days a week, followed by strict keto days.
Benefits of Keto Diets
Weight Loss
Keto diets have been shown to be effective in promoting weight loss, especially in the short term. The reduction in carb intake leads to decreased insulin levels and increased fat burning.
Improved Insulin Sensitivity
By reducing carb intake, it can improve insulin sensitivity and blood sugar levels. This is beneficial for individuals with type 2 diabetes or those at risk of developing it.
Reduced Inflammation
Keto diets have been found to decrease inflammation in the body, which may provide benefits for conditions such as heart disease and Alzheimer’s disease.
Increased Energy Levels
Many people report feeling more energized on a keto diet due to the steady supply of energy from stored fat