Custom keto diet plan reviews will be discussed here because different types of keto diets are touted with some risks.
The keto diet, or ketogenic diet, is a low-carb,
high-fat diet that has many similarities to the LCHF diet and the Atkins diet. But,
unlike other low-carb diets that focus on protein intake, here the focus is on
fat, which supplies up to 90% of daily calories.
A
"typical" ketogenic diet consists of at least 70% of its calories from
fat, less than 10% from carbohydrates, and less than 20% from protein.
What is a keto diet?
The idea of this
diet is to force your body to use a different type of fuel.
Instead of relying on sugar (glucose) that comes
from carbohydrates (such as grains, legumes, and vegetables.
This reduction in carbohydrates puts your body in
a metabolic state called ketosis.
In a state of ketosis, the body uses mostly fat
for energy instead of carbohydrates – with low carb levels, fat can be
converted into ketones to fuel the body.
To reach ketosis, you need to consume 20 to 50
grams of carbohydrates per day (note that a medium-sized banana has about 27
grams of carbohydrates, a thick slice of bread adds 21 carbohydrates, a medium
apple 25, and a glass of milk 12).
It takes a few days to reach a state of ketosis,
usually 3-4 days. Your ketone levels are 0.5-3.0 millimoles per litre.
Then you'll start breaking down protein and fat
for energy, which will make you lose weight.
WELL-FORMULATED KETOGENIC DIET (WFKD)
Other ways to reach
ketosis are intermittent fasting and using up your glucose stores through exercise.
Important: Eating too many protein-rich foods can
prevent ketosis.
The ketogenic diet can cause massive reductions in
blood sugar and insulin levels. This, along with increased ketones, has
numerous health benefits.
Types of the keto diet
A ketogenic diet is designed to induce
ketosis, the breakdown of body fat into ketones, and allow the body to run
largely on ketones rather than glucose.
There are a number of ways in which ketosis can be
achieved and therefore there are a number of different ketogenic diet options.
Since the ultimate goal of these diets is the
same, the different types of keto diets generally share a number of similarities,
specifically being low in carbohydrates and high in fat.
For advice on how to put together a diet, speak to
a nutritionist as they will be able to give you personalized guidance based on
your individual needs.
STANDARD KETO DIET (SKD)
It is a very low carbohydrate, moderate protein
and high-fat diet. It usually contains 70 to 75% fat, 20% protein, and about 5 to 10% carbohydrates.
In terms of grams per day, a typical standard
ketogenic diet would be:
20-50 grams of carbohydrates
40-60 grams of protein
There is no set limit for fat
Fat in the diet must provide the majority of
calories for it to be a ketogenic diet. There is no limit, as energy
requirements can vary greatly from person to person.
Ketogenic diets should include a heavy intake of
vegetables, especially non-starchy vegetables, as they are very low in
carbohydrates.
KETOGENIC VERY LOW-CARB DIET (VLCKD)
The standard keto diet is deficient in
carbohydrates and therefore when we talk about VLCKD it is usually a normal
ketogenic diet.
WELL-FORMULATED KETOGENIC DIET (WFKD)
WFKD follows a similar plan as a standard
ketogenic diet. Well-formulated means that the macronutrients of fat, protein,
and carbohydrates match the ratios of a standard ketogenic diet and therefore
provide the best chance for ketosis to occur.
MCT KETOGENIC DIET
This follows the outline of a standard keto diet but focuses on using medium-chain triglycerides (MCTs) to provide much of the
fat content of the diet.
MCTs are found in coconut oil and are available as
MCT oil and MCT emulsion liquids.
MCT ketogenic diets are used to treat epilepsy
because the theory is that MCTs allow people to consume more carbohydrates and
protein while maintaining ketosis.
Be aware that MCTs can lead to stomach upset and
diarrhea if consumed largely alone. To prevent this, it is best to eat a diet
with a balance of MCT and non-MCT fats.
CYCLING KETO DIET (CKD)
A cyclical keto diet includes days where you eat
more carbs, such as five ketogenic days followed by two higher-carb days.
Macronutrient ratio: 75% fat, 15-20% protein,
5-10% carbs on keto days; 25% fat, 25% protein and 50% carbs on carb days.
The diet is designed for athletes who can use
higher-carb days to replenish the glycogen lost from muscles during training.
TARGETED KETOGENIC DIET (TKD)
TKD is similar to a standard ketogenic diet,
except that carbohydrates are consumed during exercise.
The ratio of macronutrients: 65-70% fat, 20% protein,
10-15% carbohydrates.
It's a compromise between the standard ketogenic
diet and the cyclical ketogenic diet, which allows you to consume carbs every
day when you exercise.
Benefits
of a keto diet
1) Burns
body fat
When you're on a keto diet, your body uses stored body fat as fuel. The result? Losing weight.
2) Reduces appetite
Ketones suppress ghrelin
(the hunger hormone) and increase cholecystokinin (CCK), which makes you feel
full. A reduced appetite means it's easier to go for longer periods without
eating, which encourages your body to use its fat stores for energy.
3) Reduces
inflammation
Inflammation is the body's
natural response. But, anything too much is harmful because it increases the
risk of health problems. The keto diet can reduce inflammation in the body by
turning off inflammatory pathways and producing fewer free radicals than
glucose.
4) Increases
energy
When your brain uses
ketones for fuel, you don't experience the same energy dips as when you eat a
lot of carbs. When your metabolism is in fat-burning mode, your body can tap
into its readily available fat stores for energy. That means no more energy
crashes or brain fog. Ketosis also helps the brain create more mitochondria,
the energy generators in your cells. More energy in your cells means more
energy to get things done.
A new randomized clinical trial enrolled 263 adults
with type 2 diabetes in group medical visits, with half receiving medication
adjustments for better blood sugar control and the rest receiving weight
management counselling using a low-carb diet. All study participants had a BMI
that fell into the overweight or obese range. Both groups had lower mean blood
sugar levels at the end of week 48.
For the first two to six
months, there is evidence that a very low-carb diet can help you lose more
weight than a standard high-carb, low-fat diet, according to a new literature
review of low-carb diets.
What's more, the diet is so
good that you can lose weight without counting calories or tracking food
intake.
So
how exactly do you lose weight on a keto diet?
When you start eating more
fat and cut out excess carbohydrates (sugar, bread, and pasta), you tend to
experience fewer food cravings, which is common in most binge eaters.
When your body uses ketones for fuel, it has a steady supply of energy in the form of body fat. When your body relies on glucose, it needs a regular intake of carbohydrates to keep going.
Ketones may help control
your hunger and satiety hormones so you feel satisfied and full rather than
hungry. This means fewer food cravings, more energy and increased fat burning.
How
much weight do you lose on a keto diet?
Depending on how many
kilograms you are and how much of it is water, weight loss can vary.
Anecdotally, people report losing 0.5kg to 5kg within the first week.
Keto
Diet Foods
Keto dieters must eat fat
at every meal.
On a 2,000-calorie daily
diet, that might look like 165 grams of fat, 40 grams of carbs, and 75 grams of
protein. However, the exact ratio depends on your specific needs.
