The Keto Diet for Beginners

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By now you likely have heard about the keto diet or know someone that is following it. The ketogenic diet, or keto, follows a low-carb, high-fat nutritional approach that offers many health benefits. Let’s explain what the keto diet is and how it can benefit you.

What is Keto?

Occasionally compared to the Atkins diet, keto shares many similarities with other low-carb diets. In recent studies, the ketogenic diet was compared to a standard low-fat diet. Researchers found that the benefits of keto far outweigh those associated with a low-fat diet. In fact, some participants lost nearly 2.2 times more weight on keto.

For those with diabetes, keto can be very effective at controlling and improving insulin sensitivity. One particular study that stood out found that patients with 7 of 21 participants with type 2 diabetes stopping all diabetic medication completely. By losing excess fat, risk factors are reduced and the threat of diabetes is less pressing.


How Does Keto Work?

Ketogenic diets are similar to the Atkins program on how weight is lost. In essence, when sugars are cut out of your diet, your body will enter ketosis and begin using fat within the body for energy. Fat within the liver will also convert to ketones, supplying energy to the brain.

There are currently 4 different types of ketogenic diets. Depending on your personal goals and reaction to the diet, one of these modifications may suit you better. The different types are:

Standard – The standard ketogenic diet is very low-carb and high-fat with moderate protein intake. Goals for this type are generally 75% fat, 20% protein and 5% carbs.

Cyclical – The cyclical ketogenic diet allows higher-carb refeeds. Like traditional carb cycling, this can be very effective for some. Follow the standard diet for 5 days, then refeed with 2 high-carb days.

Targeted – The targeted ketogenic diet allows athletes to follow the standard type, but refeed with carbs to help push through tough workouts.For instance, some may refeed carbs on leg day for extra energy.

High-Protein – Depending on your nutritional needs or workout plan, you may way to consume more protein than the standard program allows. This type allows for more protein intake. Goals for this type are generally 60% fat, 35% protein and 5% carbs.


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