The Ketogenic Diet: A Detailed Beginner's Guide to Keto<br /><br />- The ketogenic diet (or keto diet, for short) is a low-carb, high-fat diet that offers many health benefits.<br />- In fact, over 20 studies show that this type of diet can help you lose weight and improve your health.<br />- Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer's disease.<br />- The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.<br />- It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.<br />- When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.<br />- Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits.<br /><br />2) Different Types of Ketogenic Diets<br />Standard ketogenic diet (SKD), Cyclical ketogenic diet (CKD), Targeted ketogenic diet (TKD), High-protein ketogenic diet<br /><br />3) Ketogenic Diets Can Help You Lose Weight<br />- A ketogenic diet is an effective way to lose weight and lower risk factors for disease<br />- In fact, research shows that the ketogenic diet is far superior to the often recommended<br />- What's more, the diet is so filling that you can lose weight without counting calories or tracking your food intake<br />- One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also improved<br /><br />4) Ketogenic Diets for Diabetes and Prediabetes<br />- Diabetes is characterized by changes in metabolism, high blood sugar and impaired insulin function<br />- The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes and metabolic syndrome <br />- One study found that the ketogenic diet improved insulin sensitivity by a whopping 75%<br /><br />5) Other Health Benefits of Keto<br />- The ketogenic diet actually originated as a tool for treating neurological diseases such as epilepsy.<br />- Studies have now shown that the diet can have benefits for a wide variety of different health conditions:<br />- Heart disease, Cancer, Alzheimer's disease, Epilepsy, Parkinson's disease, Polycystic ovary syndrome, Brain injuries, Acne<br /><br />6) Foods to Avoid in Keto Diet<br />Sugary foods, Grains or starches, Fruit, Beans or legumes, Root vegetables and tubers, Low-fat or diet products, Some condiments or sauces, Unhealthy fats, Sugar-free diet foods<br /><br />7) Foods to Eat in Keto Diet<br />Meat, Fatty fish, Eggs, Butter and cream, Cheese, Nuts and seeds, Healthy oils, Avocados, Condiments
