Keto, keto diet or the ketogenic diet is an effective weight loss tool that enables you to shed weight by burning the fat in your fat stores. As a diet, the keto diet has its own stipulations when it comes to the food you eat. It is mainly concerned with the percentage of macros you consume. This is because the macros (fat, protein and carbs) you eat will determine whether or not you become fat or you lose weight.
You should eat:
- Low carb – A low carb diet is important in order for you to lose weight. When you keep your carbs intake low, you give your body the chance to utilize the glucose you’ve given it. If your body needs more energy, it will tap into the glycogen and then the fat stores. As a result, you’ll lose weight because you are actually burning fat instead of storing it.
- Moderate protein – The keto diet insists on the moderation of protein intake. The main reason for this is gluconeogenesis. This is a process that allows your body to convert other things other than carbs into glucose. As we’ve seen, glucose works to disrupt ketosis. If you gorge on a lot of protein, you may just end up derailing your weight loss goals.
- High fat – Fat is the mainstay of the keto diet. You are meant to dedicate at least 70percent of your diet to eating fat. If you’re not used to eating it in high amounts, you better start getting used to it. Fortunately, there are lots of foods that will help you with this.
There are varied ketogenic diets but their purpose is the same. They are all geared towards fat-burning. And the only way you can achieve this is by following the various stipulations of the ketogenic diet.
Ketogenic diets include:
Standard ketogenic diet
The SKD should be the diet of choice for you and your diet buddy. This is because it has been extensively studied and proven to lead to fat-burning. When following the standard ketogenic diet, you are required to dedicate 70% of their calories to fat, 25% to protein and 5% to carbs. Furthermore, the total carbs amount should be 50g or less.
One thing you can do to make your work easier is stick to eating leafy green, low carb fruits and also non-starchy vegetables. Remember, 50 grams is not much. The amount of carbs can quickly add up if you insist on eating foods with higher amounts of carbs. But if you stick to that amount, you will enter into ketosis. In other words, your body will start burning fat.
Targeted ketogenic diet
TKD is popular among active individuals and professional athletes. This is because it allows them to load up on carbs before and after workouts. This helps them engage in high intensity exercise and also recover more quickly once they are done with the exercise. When on TKD, you are allowed to consume 20-30 grams of carbs half an hour before you begin your exercise routine. These are additional carbs. As such, you will be consuming 10-15% of carbohydrates, 20% of protein and 65-70% of fat when you are on the targeted ketogenic diet.
The ‘additional’ amount of carbs is meant to fuel increased physical activity. Hence, if you don’t plan on including exercise in your day to day routine, you should stay away from this type of ketogenic diet.
Cyclical ketogenic diet
CKD is named that way because it is cyclic in nature. This means there are times you will be in ketosis (fat-burning) and times you will be able to consume more carbs. The diet stipulates you have 5 days in a week dedicated to the standard ketogenic diet and then two days where you can eat more carbs. This means that you will be eating 75% fat, 20% protein and 5% carbs for the five days and then you will eat 50% of carbs, 25% of fat and 25% of protein on two non-keto days.
This type of diet is best for those who work well when they are given ‘off’ days. But you still have to keep an eye on your macros to prevent overeating. Some people tend to save their off days for certain occasions instead of using them frequently. You can use your off days as a reward for closely following the diet. This way, you can eat something that you love without derailing your goals.
High-protein ketogenic diet
This keto diet is slightly different from the others in that it deliberately tells followers to follow a high-protein diet. You are meant to dedicate 35% of your calories to protein. This leaves you with 5% of net carbs and 60 % of fat to round off the diet.
The high-protein keto diet should be treated with a grain of salt. This is because of the chances of you not achieving ketosis when you go on this diet. Remember, protein is one of the things that can be converted into glucose. Thus, if you make it a habit to eat a high-protein diet, you will be taking a risk. However, if you intend to engage in training as you go on this diet, that protein can be used to rebuild and repair your muscles.
Once you determine which keto diet you are going on, you need to keep count of the amount of fat, protein and carbs you eat. This can be made simpler by having several recipes on hand. So which keto diet will you be choosing?