Types of the Keto Diet

What is the keto diet?

It is a very low-carb diet similar to Atkins, which relies mainly on animal proteins to lose weight. When following the keto diet, we get the largest share of calories from various proteins and healthy fats Instead of carbohydrates that take a long time to burn. When following this diet, you should not consume more than fifty grams of carbohydrates per day, which must be from a plant source and low in starches. When consuming this small amount of carbohydrates, the body enters a state known as Ketosis, which stimulates the body to consume energy from the fat present in the body, which increases fat burning and accelerates the weight loss process.

Benefits of the keto diet

Numerous medical studies have shown that this famous diet has many benefits, most notably:

1| Weight loss

Studies have shown that this diet is one of the best weight loss diets, achieving positive and sustainable results. It is different from other weight loss diets because there is no calorie restriction, and it is rich in proteins and healthy fats. Unlike other diets, it provides fullness and satisfaction, unlike others that offer a sense of deprivation.

2| Fighting diabetes

The keto diet helps you lose significant amounts of fat, which is the leading cause of weight gain and type 2 diabetes. Adhering to this diet and losing weight helps many people with diabetes regulate blood sugar. A medical study also showed that following this diet reduces the symptoms of insulin resistance by 75%.

3| Improve heart health

This diet reduces harmful cholesterol in the blood and improves sugar levels and insulin resistance. Besides getting rid of excess weight, these factors clearly improve overall cardiovascular health.

4| Cancer treatments

There are many studies examining the inclusion of the keto diet in the cancer treatment protocol for some people, as it has been shown that following this diet works to slow the growth of tumors.

5| Management of Polycystic Ovary Syndrome

Weight gain and insulin resistance are factors that lead to PCOs, so the keto diet helps treat this syndrome as an adjunct to the medical treatments prescribed by doctors.

6| Improving the health of the nervous system

The keto diet appeared decades ago as an effective method for treating epilepsy. Its effectiveness is being studied today in treating Alzheimer's, Parkinson's disease, and other nervous system diseases, and the results are mostly positive.

Types of keto diet

1| Therapeutic keto diet

The first version of the keto diet appeared in the 1920s and was used to treat epilepsy. It is the most stringent type of keto, as carbohydrates constitute 4% of daily calories consumed, proteins constitute 6%, and fats constitute 90%. It is important to note that this version of the keto diet is not suitable for everyone, and it is preferable to follow it under medical supervision because it may involve side effects such as constipation, high levels of calcium in the blood, and kidney stones.

2| Regular keto diet

It is the most famous and widespread diet, as those who follow it get 75% of their daily calories from fats, 20% from proteins, and 5% from carbohydrates. Some groups that want to follow this type of keto, such as pregnant women and those with diseases, should consult a doctor before following it.

3| High protein keto

Perhaps this type is the most suitable for bodybuilding enthusiasts, as protein constitutes 30% of the total daily calories, while the percentage of fat is 65%, and carbohydrates are only 5%. This diet suits people seeking to develop and increase muscle mass. However, it may risk kidney health, especially if sufficient water is not consumed.

4| Lazy keto

It is the least complicated diet among the keto diets, as it does not involve calculating the proportions of calories from different nutrients. Instead, it requires that carbohydrate consumption not exceed fifty grams per day. With the remaining percentages distributed to each person as he sees fit.

5| Keto cycles

In this type of keto diet, the person follows the diet for five days, then returns to eating generally while consuming more significant amounts of carbohydrates again for two days. It is important not to overeat carbohydrates these days and stay away from any foods containing sugar to make it easier to return to ketosis later. This type of keto helps some people stick to the diet longer because of the vacation days they get.

Conclusion,

The keto diet, like any other diet, is not for everyone. It is essential to consult a doctor and nutritionist before committing to this diet, which, despite its benefits, may be harmful to some.