Obesity, which is a product of poor lifestyle and dietary habits, is the main cause of many chronic diseases like diabetes, heart disease, and hypertension. It is still a persisting health risk for many adults, despite education and advancements in technology. There are many Diet Plans that are found effective against obesity, and one of the most popular ones is the “ketogenic” or “Keto” diet.
In this blog, we will be discussing all about the keto diet, its different types, and how it helps with weight loss. So, let’s start with a brief definition of the keto diet.
What is Ketogenic Diet?
You might have heard of the phrase, “The best information is complete information.” So, let’s start at the beginning and define what a ketogenic diet is. The ketogenic, or Keto Diet is a form of low-carbohydrate, fat-rich eating plan that, aside from helping you manage your weight, can also treat specific medical conditions. Yes, you read that right! For centuries, the keto diet has been used to treat certain medical conditions, such as epilepsy.
How Does Keto Work?
Being a low-carb and fat-rich diet, it puts the body in a metabolic state where it begins to burn fat as fuel. This state is called “ketosis.” In this state, your liver starts making “ketones,” small fat energy molecules that the brain and other body parts use for energy.
Following a ketogenic diet helps in lowering insulin levels, which helps in accessing fats for energy. It has been seen as a great way to lose weight in many cases and has other health benefits other than that, such as reducing blood sugar levels.
Now that you know the benefits of the Keto Diet, how it works, and its benefits for weight loss, let’s discuss the different types of keto diets. But wait! Why are there different types of keto diets if they are so beneficial? Now that we have another question to answer, let us first address the question of why there are different types of keto diets.
Why Are There Different Types of Keto Diets?
Though it is a tested method and is very beneficial, knowing that it has different types, the first question that arises in the mind is, “Why are there different types of keto diets?” So, to answer that, I would say that each iteration will offer a separate health benefit. Leaving the basis of the diet the same, slight alterations to the diet allow it to better fit different lifestyles.
Keto Diet Types
Based on their different goals, there are three main types of keto diets.
- Standard Ketogenic Diet (SKD)
- Cyclical Ketogenic Diet (CKD)
- Targeted Ketogenic Diet (TKD)
Standard Ketogenic Diet (SKD)
The standard ketogenic diet, or SKD, is a very low-carb, high-fat, and moderate protein diet. Being a rich-fat diet, it usually contains 70–75% fat, 20% protein, and 5–10% carbohydrate. In this diet, fat provides the majority of the Calories, and no limits for fat intake have been set as the energy requirements can vary from person to person.
Due to the great results for weight loss, it is one of the few low-carb diets that has gained popularity. Besides, it also helps in controlling blood sugar levels and improving heart health.
Cyclical Ketogenic Diet (CKD)
A Cyclical Ketogenic Diet or carb backloading is just like the SKD, but instead of totally limiting your carb intake, you can consume around 100–150 grams of carbohydrates one or two days a week. This diet is specifically intended for athletes, as it creates a carbohydrate cycle that enhances your performance during workouts or extensive exercises.
One of the reasons behind CKD is to fuel your body with glycogen for extreme exercises, as it has a great impact on performance. According to some studies, eating carbs after a workout can improve your ability to add muscle.
Targeted Ketogenic Diet (TKD)
The TKD falls somewhere between the SKD and the CKD, as on the TKD, you consume 50–150 grams of fast-absorbing carbs before, during, or after your exercise. What it does is give you a boost of energy-enhancing energy. This type of diet is for people whose exercise is flagging.
The question that arises due to this high carb consumption during this diet is: does it kick you out of ketosis? The answer is yes, probably a bit. However, because you are consuming it close to your exercise, you should burn it quickly and return to normal fat burning.
Now that you know everything about the ketogenic diet, you can follow these tips to achieve your Weight Loss goals. But wait! How will you track the calorie count in your food? If you are wondering the same thing, then fret not, as we have figured that out too.
Since you have read this blog till now, this is a bonus tip for you. It is as simple as downloading a mobile app. Yes, that is correct; to track the Calorie Count of your food, you can download “Pakistani Food Calories.” In this app, you will find calorie counts for different dishes and foods. Besides, if you are a Pakistani resident, you can track the calorie count of different Pakistani dishes. So, don’t put it off any longer and download now to achieve your fitness goals as soon as possible.