The Ketogenic diet (keto) is an eating plan that features a very low intake of carbohydrates, which are macronutrients found in food.
Low carb diets are eating plans that typically lower the intake of carbs to below 100 grams per day, the Ketogenic diet is the most strict of these and limits intake to less than 50 grams per day, preferably starting with 20 grams.
It is most important to understand that keto is not a fad diet, or a temporary solution to weight loss, it is actually designed to be a lifestyle plan that not only results in successful weight loss, but also promotes overall health, energy, and vitality.
It eliminates junk and processed food by definition, as most carbs are just that allowing you to eat clean, whole food for better overall health and wellness. While some may question how sustainable it really is to drastically lower carb intake, in reality, it is quite easy with the wide variety of whole foods available, and several studies show they offer better results for weight loss than low fat diets, or even low calorie diets.
One of the reasons for this, besides various metabolic processes in the body, is that reducing carb intake naturally regulates the appetite, so people find they eat less naturally because they are satisfied and without starvation.
In general, a keto diet may be ideal for the overweight and obese, diabetics, anyone who needs to improve their metabolic health and for various other health reasons.
Types Of Ketogenic Diets
Keto is flexible and there are three distinct plans that target different goals.
Standard Ketogenic Diet (SKD)
This one is very low in carbs, with moderate protein, and high in healthy fats.
➢ The ratio is typically, 75% fat, 20% protein and 5% carbs
High-Protein Ketogenic Diet
This plan is similar to SKD, but incudes more protein.
➢ The ratio is typically 60% fat, 35% protein and 5% carbs
Cyclical Ketogenic Diet or CKD
This plan is widely used by athletes, bodybuilders, weight lifters and anyone participating in high intensity exercise and features short periods of high carb intake
➢ 5 keto days followed by 2 high carb intake days
Targeted Ketogenic Diet or TKD
This plan is also used by bodybuilders, athletes and those who workout regularly to fuel intense workouts.
➢ High load carb intake based around workouts
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