The ketogenics diet, also known as keto, is taking over the health and fitness world. There are several different reasons people are switching to the keto diet from weight loss results to changing their overall eating habits. However, is the keto diet worth the hype? These are the facts, pros and cons of the keto diet.
What’s keto?
There are four different types of the keto diet, and depending on which one is followed all depends on the percentage of fat, carbohydrates and protein someone will consume. For the most part, it’s a low carb diet that consists of eating 80 to 60 percent healthy fat. As you reduce the intake of carbs, your body goes into a ketosis state. The body then starts to use your body’s fat as energy. It burns the excess fat from the body to keep energy.
Where did the keto diet start?
The keto diet didn’t just begin thanks to celebrities like Kourtney Kardashian. The diet goes back to the 1920s when researchers were using it to treat epilepsy. Patients who had epilepsy were put on the ketogenic diet to reduce the number of seizures. They discovered that higher levels of ketones would reduce seizures in patients.
As of today it’s still widely used to treat epilepsy. It’s also been discovered that there is evidence that keto can treat more symptoms and diseases. It has the potential to help with cancer, diabetes and even scene.
The different types of keto diets.
What many people don’t know is there are different forms of the keto diet. That’s why it’s important to discuss with a nutrition counseling expert to give you the necessary guidance of the health and risk benefits. . Here are the four different types of keto diet.
Standard keto diet
The standard keto diet has a macronutrient ratio of 75 percent fat, 15-20 percent protein, and 5-10 percent carbs. In this diet, you plan all your meals around healthy fats like avocados and eat moderate amounts of protein.
Targeted keto diet
The targeted keto diet has a macronutrient ratio of 65-70 percent fat, 20 percent protein, and 10-15 percent carbs. This diet is popular among athletes because it fits people who need to consume more carbs.
Cyclical keto diet
The cyclical keto diet has a macronutrient ratio of 75 percent fat, 15-20 protein, 25 percent fat, and 25 percent protein and 50 percent carbs on off days. In this diet, people take the traditional keto approach for five days a week, and for two days they can consume more carbs.
High-protein keto diet
The high-protein keto diet has a macronutrient ratio of 60-65 percent fat, 30 percent proteins, 5-10 percent carbs.. People enjoy this diet because it can increase the intake of your protein.
The pros and cons of the keto diet.
Before you decide to dive feet first into the keto diet, there are two main pros and cons. The pro of the ketogenic diet is you’ll lose weight. Research has found that when your body doesn’t have carbs, it relies on your body’s fat for energy.
The con of this diet is your brain will lack the necessary sugars. Your brain can lose the ability to focus. You could experience the “keto flu.” The body will can start to feel sluggish and you can start to feel a lack of focus.
If you’re looking to try the keto diet, talk to a nutrition counseling expert. They will be able to tell you if this diet is safe for you. It’ll help your health in the long run.
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