In the health world, many new trend diets are popping up. Few get so much popularity, but ultimately fade out, while some of them actually work. The Keto Diet is one of the successful ones.
History of the Keto Diet
The Ketogenic Diet was created in 1924 by Dr. Russell Wilder at the Mayo clinic. It was first used as a treatment for childhood epilepsy in the 1920s. In spite of being extremely useful in treating epilepsy, it fell out due to the surge in new anti-seizure medications in the 1940s. In the last fifteen years, the Keto Diet has started to increase in popularity once again, this time as an answer to weight loss.
What is the Keto Diet?
The Ketogenic Diet, or Keto Diet, is a high fat, adequate protein, and low carbohydrate diet. The diet forces the body to burn fats rather than carbohydrates.
The Keto Diet significantly reduces your consumption of carbohydrates and replaces it with fat. The decrease in carbohydrates puts your body in a metabolic state known as ketosis. In this state, your body starts to break down stored fat and to burn it for energy. Moreover, it also turns fat into ketones in the liver, that can supply energy for the brain.
Types of the Keto Diet
There are different types of the Ketogenic Diet, such as:
- Standard Ketogenic Diet (SKD): This type of diet is very low carb, moderate protein, and high-fat. It contains 75% fat, 20% protein, and 5% carbs.
- Cyclical Ketogenic Diet (CKD): This type of diet has periods of higher-carb refeeds, such as five ketogenic days followed by two high-carb days.
- Targeted Ketogenic Diet (TKD): This type of diet lets you add carbohydrates around your workouts.
- High-protein Ketogenic Diet (HKD): This type of diet is similar to SKD. The percentage of fat is lowered, and protein is increased. The ratio is 60% fat, 35% protein, and 5% carbs.
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.
What to Eat
The Keto Diet food list has a lot of variety. Here are some healthy foods to eat when on a Ketogenic Diet:
Healthy fats are the keystone of the Ketogenic Diet. To maintain the state of ketosis, you must eat a lot of fat, around 70% of your calories. Fat is satisfying, and it tastes good, therefore you can eat lots of satisfying and delicious foods. However, make sure you consume the right types of fats, such as:
- Butter or ghee
- Macadamia nuts
- Coconut oil, olive oil, or avocado oil
- Nuts, seeds, or nut butter
- Fatty fish
Adequate protein is significant when on the Ketogenic Diet. Too much of protein in relation to fat can cause the body to break down protein for fuel, decreasing or stopping ketosis.
Eat low-carb and non-starchy vegetables, especially leafy greens. Avoid fruits as they have a high sugar content. The best fruits to eat are berries.
- Brussels sprouts
- Bell peppers
- Yellow mustard
- High-fat salad dressings with low or no added sugars
- Lemon or lime juices
- Salt and pepper
- Cottage and Cream cheese
What to Avoid
Excess Sugar Foods:
Avoid all foods with excess sugar. These foods include:
- Fruit juice
- Ice cream
Grains, Starches, and Beans:
Avoid grains, starches and beans. These include:
- Wheat based products
- Kidney beans
Fruits, Root vegetables and tubers:
Avoid all fruits as they’re extremely high in sugar, except for some berries. Also avoid root vegetables. These include:
- Sweet Potatoes
Other than the foods mentioned, also avoid foods with unhealthy trans fats, processed snacks and alcohol.
The Keto Diet. When fat doesn’t make you fat!