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A Trending Approach Towards Ketogenic Diet

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Everything changes over time with a person’s needs and requirements. A human body varies its basic systems according to the external environment. Due to the rapid changes in the background, there are also some new trends in people’s diet, or we could say that there are so many options for an average person and people suffering from diseases, etc. One of the trending topics in the category of food and diet after intermittent fasting is the keto diet.

The Keto diet or commonly referred to as a low-carb and high-fat diet. According to the Harvard School of Public Health, the amount of carbohydrates in the keto diet is less than 50 grams per day, 50-80% fat from daily calories, 10-20% protein, and 5-10% carbohydrates. Protein in the ketogenic diet is kept in moderation relative to low carbs because protein can prevent ketosis.

A ketogenic diet was discovered to treat children with epilepsy. Over time, it has been used for weight loss and to treat many other diseases, but it is a symbol of fashion for the most part. When someone knows about the keto diet or uses it without knowing its downsides, people admire that person so much that it sometimes seems odd to us that a person could eat a balanced diet without every nutrient.

Types of Keto Diet

There are several types of keto diet including:

  • Standard Keto Diet
  • Very Low Carb Diet
  • Well-Formulated Keto Diet
  • MCT Keto Diet
  • Reduced Calorie Keto Diet
  • Cyclic Ketogenic Diet
  • Targeted Ketogenic Diet
  • High Protein Ketogenic Diet

Standard Keto Diet 

According to research, a standard diet is moderately high in protein but low in carbohydrates and high in fats. The macronutrient distribution in this kind of keto diet revolves around 55-60% of fat, 30-35% of proteins, and 5-10% of carbohydrates per 2000 kcal day. The limit of carbohydrates is up to 20-50g per day.

Very Low Carbohydrate Diet 

A very carb diet is deficient in carbohydrates, the same as a standard diet. The term “Well Formulated Ketogenic Diet” comes from Steve Phinney, one of the leading researchers in ketogenic nutrition. The WFKD follows a plan similar to a standard ketogenic diet that focuses on the initiation of proteins and non-starchy vegetables in the diet. This diet limits the consumption of grains, legumes, bread, pasta, starchy vegetables, fruits, and in some cases nuts and seeds too., There are some categories of low-carb diets that allow minor quantities of fruits, vegetables, and whole grains.

The MCT Diet

The MCT keto diet is the same as the standard keto diet, but this diet primarily uses medium-chain triglycerides. But it also allows people to use a little more carbohydrate and protein. But MCT can cause diarrhea and constipation, so it should be cooked with mixed MCT and non-MCT foods. The foods that are high in medium-chain triglycerides are coconut oil, palm kernel oil, butter and milk, yogurt, and cheese of various kinds. Among these, coconut and palm oils are the richest dietary sources.

Cyclic Keto Diet 

The cyclic keto diet involves the pattern of the standard keto diet for 5-6 days in a week followed by the high carb intake for 1-2 days in the same week. This cyclic keto diet reduces the symptoms of keto flu and has shown effectiveness in boosting athletic performance and promoting muscle growth.

Targeted Keto Diet 

The targeted keto diet divides the macronutrients in the ratio of 65-70% from fat, 20% from proteins, and 10-15% from carbohydrates. A targeted ketogenic diet involves consuming high carbohydrates on training days. It is based on the concept that carbohydrates consumed before or after physical exertion are processed much more efficiently since the energy needs of the muscles increase when we are active.

Foods You Can Eat on a keto diet

VEGETABLES

Zucchini

Cabbage                
Broccoli             
Eggplant      
Radishes
Green Beans             
Spinach                
Brussels            
Lettuce        
Mushrooms
Cauliflower             
Bell Peppers        
Celery             
Cucumber

FRUITS

Raspberries              
Blueberries                
Avocados              
Tomatoes         
Blackberries             
Lemons                     
Coconuts                
Olives

PROTEINS

Chicken                   
Beef                              
Salmon          
Mussels

Mackerel                 
Sardines         
Lamb            
Eggs               
Shrimp

Tuna                        
Venison

DAIRY

 

Full-fat milk                
Heavy Cream           
Full fat Cheese            
Cream Cheese             
Mascarpone              
Grass-fed Butter          
Ricotta                         
Cottage Cheese

Benefits of the Keto Diet 

The potential benefits of the keto diet can include:

  • It is beneficial to treat epilepsy
  • for the treatment of cancer patients. 
  • It is very beneficial for weight loss.
  • Type 2 diabetics can also use the keto diet. 
  • It reduces the risk of metabolic syndrome and its associated disease. 
  • Some research has shown that the keto diet reduces the risks of Alzheimer’s diseases.

Disadvantages of the Keto Diet 

Several disadvantages of the keto diet are: 

  • One can have nutrient deficiencies due to the keto diet.
  • It’s not good for gut health.
  • Keto Diet Can Cause Keto Flu etc.

Laraib Zahra is a nutritionist and blog writer. She also creates meal plans according to individuals’ specific needs and requirements. She can be reached at @nutritiouslifestyle5.

Disclaimer: The information in this article is not intended as sound medical advice for your particular illness; rather, it is meant to increase awareness of common health issues. Before implementing any recommendations made in this article or choosing a treatment plan based on its contents, you should always speak with a qualified healthcare professional.

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