The ketogenic diet or “keto” is a diet that many rely on to lose weight.
It mainly depends on eating some foods in appropriate quantities to stimulate the body for burning stored fats and getting rid of them.
So, how is this diet works?!
The ketogenic diet:
This diet works on high-fat foods and reduces the proportion of carbohydrates in the meals, where you should get up to 80% of fat for a small percentage of carbohydrates and a reasonable percentage of protein.
In other diets, carbohydrates are the primary source of energy through converting them to glucose, which cells depend on as a source of energy.
In the ketogenic diet, fats are the primary source of energy because,
In keto, cells will resort to relying on fatty acids "ketogenic acids" instead of glucose,
So keto diet was called by this name.
Types of the ketogenic diet:
The ketogenic diet varies from person to person, depending on each person's lifestyle and favourite foods. Here are the common types of keto:
- Standard keto:
This diet involved 20-50 grams of carbohydrates and about 40-60 grams of proteins daily,
And fats occupy a large proportion of this diet, as fats make up about 70%, 20% and 5% of proteins and carbohydrates, respectively.
- Cyclical keto:
In this diet, the percentage of carbohydrates increases and may reach 70%,
But it can't be intended until the body has fully adapted to the state of ketosis, and this diet lasts only for a certain period (two days) and then followed by the standard ketogenic diet again (5 days).
- Targeted keto:
The proportion of carbohydrates in this system increases, but only during intense physical activity
- High protein keto:
The percentage of protein in this diet is high compared to other diets, often reaching 35%, 60% and 5% of fats and carbohydrates, respectively.
The most common foods on a ketogenic diet:
These are the most common foods on the keto diet:
- Full fat dairy
- Leafy vegetables