A quote reads “Work hard in silence, let your success be the noise”. Yes, are you concerned about your weight? Do you look for weight loss, you will have to work hard. Your slim look will talk for you after a series of silent efforts. If you look for the best diet program, let me suggest the ketogenic diet for you. This diet has a plenty of solid research to support its benefits.
In reality, it has been found to be better as compared to most other diet programs. It is effective in addressing different conditions in the human body. Yes, if you have migraine issue, you can get out of the same with this diet. Similarly, it will help even cancer patients and those with the fatty liver disease. Further, women with PCOS, men, and women with heart disease and obesity will get help. High blood sugar levels, chronic inflammation, are other diseases it helps. It will address epilepsy and will ease high blood pressure and Parkinson’s disease. Further, both type 1 and type 2 diabetic patients have benefited from this diet.
Let us consider that you are not in the risk of any conditions mentioned above. It is good, but you can still follow the ketogenic recipes to improve your health. The reason is that it will improve your body composition and your energy levels. Even, it will bring down the inflammation and brain function betterment. Of course, you know it is beneficial. However, is it better than the other diet programs? Let us find out here:
Some people argue that the benefits of this diet are not due to carbohydrate restriction. They also say that it is not also because of the burning of ketones for fuel. But, they are of the opinion that people eat fewer calories when they are in this diet. It helps them get the many benefits of this diet. It is true that people in this diet eat less. The reason is that they consume more of satiating fatty foods. They also get the fulfillment with the moderate-protein foods in this diet. In fact, this diet stimulates many other crucial mechanisms in the human body and the cells. But, this does not happen in any other low-calorie diet. These unique things determine the success of the keto diet.
How and why your body will adapt?
If you are concerned whether your body will adapt itself to this diet, here are some details to help you out:
As you know, carbohydrates are the important fuel for energy in the human body. When you restrict the consumption of carb-based foods, your body will think it to be a fasting day. In turn, it will stimulate new energy pathways to provide energy to the cells. One of these pathways is ketogenesis. The outcome of ketogenesis is an alternative fuel source known as the ketone body. These bodies can be used by every cell in your body for fuel. It can happen in organs other than red blood cells and the liver. Nevertheless, the ketone bodies and the sugar can have an effect on your body in many ways.
Types of Keto diet:
When you are understanding your body’s adaptability to the keto diet, you should know the types. The three main types of this diet are:
- Standard Ketogenic Diet or SKD
- Targeted Ketogenic Diet or TKD
- Cyclical Ketogenic Diet or CKD
In addition to these three most-common types, there is yet another type as well. This fourth type is known as Restricted Ketogenic Diet for Therapeutic Uses.
SKD: SKD is the most common kind of ketosis diet. The idea behind this type is simple. You will consume a minimal amount of carbohydrates at all times. You might have heard about the induction phase in Atkins Diet. SKD is pretty much similar to this stage. Here, you should take around 20-50 grams of net carbs in a day. However, the exact amount varies based on your personal needs.
TKD: Here, you will have to take carbs right before half to one hour prior to your workout session. To avoid upset stomach, it is better to choose carbs that your body can easily digest. Also, make sure that the carbs you choose have a high glycemic index. Rather than fructose-based foods, go for glucose-based foods. In keto diet, you should avoid replenishing liver glycogen. But, fructose will do this as against replenishing muscle glycogen. So, it is better to avoid fructose.
The result: Carbs that you consume before your workout session will burn. You might be wondering about the quantity of carbs to take. You can take around 25-50 grams of net carbs. Also, the foods that you consume after your exercise should be low in fat and high in protein. The reason is that fat consumed after an exercise will impair nutrient absorption. Even, it might prevent muscle recovery.
CKD: In CKD, you will alternate days of ketosis diet with days of high-carb consumption. It is otherwise referred to as carb-loading. This session will typically last for 24-48 hours. In this type, you will need around 50 grams of carbs per day in the initial phase. Then, during the carb-loading phase, you will need around 450-600 grams of carbs. To maximize fat-loss, bodybuilders and other athletes use this diet. They will also get the benefit of building lean mass with this type of keto. So, it is not recommended for normal people.
Comparison of the three major types:
Here, is a table to easily understand the comparison of the three major types of keto diet:
|Amount of Carbs||20-50 grams of net carbs per day.||Carbohydrate intake should be done prior to half to one hour before workout regimen.||Encompasses carb-loading days with 50 grams of carbs per day in the initial phase. During the carb-loading phase, you should take around 450-600 grams of carbs.|
|Amount of Protein||Moderate amount of protein.||Moderate protein intake||Moderate protein intake permitted|
|Suitable Lifestyle||For starters and also for many other individuals interested in a healthy lifestyle.||Best for active individuals||Ideal for athletes and bodybuilders engaged in high-intensity training|
So, choose the best type and your body will adapt itself to the keto diet for sure.