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.)