Of the many “novel” diets, the Ketogenic approach is by far the most popular, having gained a fervent following over the past years.
This diet is stricter than classic, calorie-restricted or high-protein alternatives and could be harder for those who crave carbs. The philosophy behind the Keto Diet is to consume a higher amount of healthier fats, a moderate amount of protein like chicken, fish, and steak, and a much lower, almost negligible, amount of carbs.
The Keto plan consists of breakfast, lunch, dinner and two snacks. Offered as Regular or Large, with a daily average of 1500 or 1800 calories respectively.
Many also combine this plan with intermittent fasting. This practice entails not eating for a set period of time, followed by an ‘eating window’.
The Keto Diet, or Ketogenic Diet, is a high fat, moderate protein, very low carb diet. General macronutrient goals are 75-80% fat, 15-20% protein, 5-10% carbs. Most experts recommend a maximum daily intake of 20-50 grams of carbs, depending on your activity level.
Short-term research has shown Keto to be effective for the loss of excess body fat. Replacing sugars with fats staves hunger and improves certain health conditions, such as reducing blood sugar levels.
On a keto diet, one cuts way back on the carbohydrates, to burn fat for fuel. This can put one’s body in a fat burning mode, into a metabolic state called ketosis. At this stage, the liver turns fat into ketones which the brain and other organs use for energy.
The Keto Plan is also available as a Pescatarian option.
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Disclaimer: While many claim that the ketogenic diet has many proven benefits, it is still very controversial, especially if one takes medication for high blood pressure or for diabetes. You are advised to consult your doctor. Women who are breastfeeding should avoid keto altogether.