what is the keto diet?-guide for beginners

the keto diet is a high-fat diet with low carbs and it has many health benefits for the body.

in many cases, it's shown that the keto diet aids weight loss and improves overall wellbeing.

some studies say that the keto diet helps some diseases like diabetes and Alzheimer's and epilepsy.

In this article, we will discuss the keto diet guide for beginners.

what is the keto diet?

"The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate mainstream dietary therapy that in medicine is used mainly to treat hard-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates." Wikipedia 

How does it work?

when using the keto diet you are limiting the carbs and proteins you eat and consuming a high-fat diet which means your body's fuel of glucose is inadequate so when your body runs out of glucose it has no choice but to use the fat you stored and the one you are eating and converts them in what's called ketones for fuel. which enhances weight loss by fat burning.

what to use for the keto diet?

a most common way people use the keto diet is for weight loss but it can be used for many other reasons like dietetics, Alzheimer's, and cancer there is still debate about whether keto helps those diseases or not so I would recommend you talk to your doctor if you want to use keto diet for such therapy.

what are the types of keto diets?

the keto diet has many types and it's classified by the percentage of carbs and proteins and fats. the four main types are

1. standard ketogenic diet (SKD)

this type of keto diet has a low car and moderate proteins and high fats percentage.
carbs are 10% and proteins are 20% while fats are 70%.

2. cyclical ketogenic diet (CKD)

basically, this type is going through a week of low carb diet followed by two days of high carbs.
for example, you eat 5 to 6 a low carb diet and 2 days you eat high carb diet(carb-loading days) or known as refeeding days.

3. target ketogenic diet (TKD)

as the name applies you are targeting to increase your carb intake in your workout times.

4. high protein ketogenic diet

this type of keto diet focuses on the protein percentage which means you increase your protein percentage in your diet up to 35% and carb by 5% and fat by 60%.
similar to SKD only proteins percentage are high.

the most highly studied ketogenic diet is SKD and high protein types.

Benefits of the ketogenic diet

the keto diet has many health benefits which o can not talk about all of them in detail for one article but I will mention a few as an overview

benefits of weight loss

in many studies, it's shown. that when you use a keto diet your body will burn more fat because your body uses glucose for fuel and in the ketogenic diet, you depleted the carbs i.e glucose so your body is forced to use stored fat and eat fat for fuel which results in fat release or weight loss.

benefits in diseases

a ketogenic diet helps many diseases like Alzheimer's and Diabetes, cancer, and heart diseases but still, there is no clinical significance of their result.

Disadvantages of the keto diet

if want to use diet keto you should keep in mind its risks such as
kidney stress, bone problems, inadequate nutrition, low blood sugar
so before you start and type of ketogenic diet please try to contact professional nutrition to help you avoid those health risks.