If you are an enthusiastic reader of health magazines or blogs, you surely have read about the ketogenic diet. It is actually not based on an entirely new idea. First, the keto diet promotes low-carb eating habit, which is the cliche part. Second, this method encourages practitioners to replace carbs intake from sugar and replace them with fat. And this is precisely the unique thing about the keto diet.
Moreover, many celebs have come out to promote the keto diet. Famous names like Kim Kardashian, Halle Berry, Megan Fox, Gwyneth Paltrow, LeBron James, Vinny Guadagnino, and Tim Tebow told public that low-carb menus are their key to maintaining their weight.
Now, let’s get more detailed below, shall we?
Keto Diet Types
First thing first, you have to know that the keto diet has four types: Standard Ketogenic Diet (SKD), Cyclical ketogenic diet (CKD), Targeted ketogenic diet (TKD), and High-protein ketogenic diet.
SKD encourages the highest portion of fat intake, compared to protein and carbs, with the percentages as follows respectively: 75%, 20%, and 5%. CKD, on the other hand, gives the body time to refeed with carbs. Usually, CKD consists of either five days of the keto diet with two days of carbs refuelling or six days of keto diet with one day of carbs refuelling.
TKD is specifically designed for workouts. This diet encourages eating extra carbs during targeted workouts so that the practitioner can still get the energy boost they need. High-protein keto diet is similar to TKD in terms of being goal specific. And as you may have guessed, high-protein keto is meant to build mass with a very low body fat percentage.
What the Studies Say
As a matter of fact, only SKD and CKD got studied extensively. There are six studies that support the effectiveness of the keto diet in weight loss and reducing risk factors for diseases like epilepsy, cancer, Parkinson’s disease, Alzheimer’s disease, heart disease, Brain injuries, and acne. One study even concluded that the keto diet possesses therapeutic benefits for the body and help the body to regain its normal response to insulin. It means that this diet is beneficial to diabetic people.
The Side Effect
Although the keto diet seems superior to the others, it is not without a side effect. The most common one is the keto flu, a condition where you feel exhausted, poor mental function, nausea, fever, and digestive discomforts.
Moreover, mineral balance can also be an issue, since you are supposed to avoid fruits. However, this small issue can be overcome quickly by taking supplements.