What do I eat on the ketogenic diet?

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The ketogenic diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb food.

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain UFABET

Keto diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones has some health benefits

There are several versions of the keto diet, and what you eat depends on the type. They include:

  • Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.
  • Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds. Such as 5 ketogenic days followed by 2 high carb days.
  • Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
  • High protein ketogenic diet: This is similar to a standard keto diet. But includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

However, only the standard and high protein keto diets have studied extensively. Cyclical or targeted keto diets are more advanced methods and primarily used by bodybuilders or athletes.

The information in this article mostly applies to the standard keto diet (SKD). Although many of the same principles also apply to the other versions.