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The ketogenic diet involves consuming a very low amount of carbohydrates and replacing them with fat to help your body burn fat for energy. Health benefits can include weight loss and lowering your risk for certain diseases.

The ketogenic diet (or keto diet, for short) is a low carb, high fat eating routine that offers numerous medical advantages.

Truth be told, many examinations demonstrate the way that this kind of diet can assist you with getting more fit and work on your wellbeing.

Even diabetes, cancer, epilepsy, and Alzheimer’s disease may benefit from ketogenic diets.

A comprehensive introduction to the keto diet can be found here.

What is a ketogenic diet?

Keto basics

The ketogenic diet is an exceptionally low carb, high fat eating routine that imparts numerous likenesses to the Atkins and low carb slims down.

It involves drastically reducing carbs and substituting fat for them. This decrease in carbs places your body into a metabolic state called ketosis.

Your body becomes extremely adept at burning fat for energy when this occurs. Additionally, it transforms fat into ketones in the liver, which can provide the brain with energy.

Ketogenic diets can cause huge decreases in glucose and insulin levels. Together with the increased ketones, this has some positive effects on health.

Different types of ketogenic diets

There are several versions of the ketogenic diet, including:

  • Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.
  • Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
  • Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
  • High protein ketogenic diet: This is similar to a standard ketogenic diet but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.

The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions.

Ketogenic diets for diabetes and prediabetes

Changes in metabolism, high blood sugar, and impaired insulin function are hallmarks of diabetes.

The ketogenic diet can assist you with losing abundance fat, which is firmly connected to type 2 diabetes, prediabetes, and metabolic disorder.

One more seasoned investigation discovered that the ketogenic diet further developed insulin responsiveness by an incredible 75%.

A brief study of women with type 2 diabetes found that a 90-day ketogenic diet significantly reduced hemoglobin A1C levels, a measure of long-term blood sugar management.

One more concentrate in 349 individuals with type 2 diabetes found that the people who followed a ketogenic diet lost a normal of 26.2 pounds (11.9 kg) north of a 2-year time span. When considering the connection between obesity and type 2 diabetes, this is a significant benefit.

Additionally, they likewise experienced superior glucose the board, and the utilization of specific glucose prescriptions diminished among members over the span of the review.

Foods to avoid

Any food that’s high in carbs should be limited.

Here’s a list of foods that need to be reduced or eliminated on a ketogenic diet:

  • sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
  • grains or starches: wheat-based products, rice, pasta, cereal, etc.
  • fruit: all fruit, except small portions of berries like strawberries
  • beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
  • root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
  • low fat or diet products: low fat mayonnaise, salad dressings, and condiments
  • some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
  • unhealthy fats: processed vegetable oils, mayonnaise, etc.
  • alcohol: beer, wine, liquor, mixed drinks
  • sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

Foods to eat

You should base the majority of your meals around these foods:

  • meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
  • fatty fish: salmon, trout, tuna, and mackerel
  • eggs: pastured or omega-3 whole eggs
  • butter and cream: grass-fed butter and heavy cream
  • cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
  • nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
  • healthy oils: extra virgin olive oil, and avocado oil
  • avocados: whole avocados or freshly made guacamole
  • low carb veggies: green veggies, tomatoes, onions, peppers, etc.
  • condiments: salt, pepper, herbs, and spices