Keto diet – Types, benefits, side effects, food to eat and avoid

A ketogenic diet is a high-fat and low-carb diet. Here fats are the prime source of energy. The ketogenic diet has been considered for managing certain conditions like diabetes, cancer, PCOS, and Alzheimer’s disease. Know what to eat and what to avoid in the ketogenic diet.

A ketogenic diet is a high-fat diet where carbohydrates are drastically restricted. Here fats are the prime source of energy. The reduction in carbohydrates deprives the body of glucose and causes a metabolic state known as ketosis. It is the accumulation of ketones in the blood. The ketogenic diet has been considered for managing certain conditions like diabetes, cancer, PCOS, and Alzheimer’s disease. 

Different types of a ketogenic diet

The standard ketogenic diet – It is the most popular among all types. A standard ketogenic diet includes very low carbs (5-10% of total calorie intake), moderate protein (20% of total calorie intake), and high fats (70-75% of total calorie intake). This type is most popular among people preferring weight loss and sugar control.

The targeted ketogenic diet – This type is preferred by those people who want to enhance their performance in athletics. In this, additional carbs are allowed just before (30-45minutes) of their event so that the carbs get easily digested by the time they complete their event and again their body reaches the ketosis state.

The cyclical ketogenic diet – As the name suggests, this diet follows a cyclic rotation of the keto diet and periods of high carb intake. A person can have the keto diet for 5 days a week and then 2 days are high carbs intake days. This is best for those who find it hard to follow or adhere to the typical keto diet.

High protein ketogenic diet – This is suitable for those who need high protein diet requirements such as bodybuilders. It includes 30-35% protein, 60-65% fats and only 5% carbs. 

Health benefits of a ketogenic diet

  • Improved muscle mass
  • Improved metabolism
  • Blood sugar control
  • Weight loss
  • Better hunger control
  • Improved blood sugar
  • Lowered insulin resistance
  • Reduced risk of CVD

Short-term side effects of a keto diet

  • Hunger
  • Depression
  • Constipation
  • Headache
  • Irritability
  • Dizziness

Long-term side effects of a keto diet

  • Osteoporosis
  • Gout
  • Hypoglycemia
  • Increased risk for kidney stones
  • Poor gut health
  • Mineral and vitamin deficiencies
  • Binge eating

Ketogenic foods

  • Processed meats
  • Fatty meat
  • Unsaturated fats

Foods to avoid in a ketogenic diet

  • All bread and cereals
  • Pasta
  • Rice
  • Processed foods
  • Starchy vegetables
  • Fruits and juices
  • Cookies and baked goods

(Disclaimer: The content on this site is for informational purposes only, and should not be taken as professional medical advice.  Always seek the guidance of your doctor or other health professionals for any questions you may have regarding your health or a medical condition.)


Tags : #Health #Ketodiet #Ketogenicdiet #Ketosis #Ketoacidosis #Highfatdiet #Lowcarbdiet #Ketodiettypes #Medicircle #SmitaKumar

About the Author

Renu Gupta

With a background in Pharmacy which is the clinical health science that links medical science with chemistry, I had the desire to mix creativity to these fields. Medicircle provides me an avenue to apply my training in science and interest in creativity together.

View Profile

Related Stories

Loading Please wait...


Trending Now

Seminar on RERA: Concerns in Real Estate heldDecember 09, 2023
Commonwealth youth leaders want action, not just rhetoric at COP28December 09, 2023
South India’s biggest Gaushala, Satyam Shivam Sundaram Gau Nivas to conduct Annakut Celebrations on Sunday on the eve of its 23rd AnniversaryDecember 08, 2023
Center for Diagnostics and Telemedicine Introduces Groundbreaking Service – Preliminary Clinical and Technical Testing for Medical SoftwareDecember 08, 2023
FTCCI to hold a Seminar on RERA: Concerns in Real EstateDecember 08, 2023
Adoption of Public Health Strategies and Early Detection Key for Cancer Mitigation: ExpertsDecember 08, 2023
Are online spaces safe for women?December 08, 2023
Prescribing Equality: Tackling Gender Disparities in India's Healthcare LeadershipDecember 07, 2023
Digitalizing Health: Generative AI's Impact Amplified by AWS Cloud in IndiaDecember 07, 2023
Eyes on the Future: Dr. Agarwal's Group Channels Rs 100 Crore for Cutting-edge Eye Hospitals Across KeralaDecember 06, 2023
Organ Transplant Scandal: Apollo Hospital Faces Government InquiryDecember 06, 2023
Breaking Barriers in Cancer Treatment: Max Healthcare's CAR-T Therapy PartnershipDecember 06, 2023
Exploring the Link Between Covid-19 Vaccination and Sudden Cardiac Arrests: ICMR StudyNovember 22, 2023
Powering the Future: China's Biodegradable Wireless System for Bioelectronic InnovationNovember 22, 2023
IMS BHU Pioneers Advanced Cardiac Care: Unveiling Cutting-Edge Technologies for Precise DiagnosisNovember 18, 2023
Inito's $6 Million Boost: Transforming Women's Health with AI-Backed Fertility MonitoringNovember 18, 2023
Madras High Court Advocates for Equality: PG Medical Students to Receive Incentive Marks for COVID-19 DutyNovember 18, 2023
Next-Gen Healthcare: CarePods and AI Redefine the Patient ExperienceNovember 17, 2023
Air Quality Crisis: Alarming Rise in Premature Births Linked to Air Quality in Begusarai, BiharNovember 17, 2023
Limerick Contest-2023: A Celebration of Wit and PoetryNovember 17, 2023