What is Keto? How many types are there?
When it comes to weight loss methods many people probably think of various eating patterns or eating behaviors, such as IF, clean eating, and another method that many people may have heard of or are doing is keto.
Keto or ketogenic diet is a form of eating that limits the amount of carbohydrates and increases the amount of fat. The main goal is to put the body https://ufabet999.app into a state called “ketosis” or a state in which the body breaks down fat instead of carbohydrates. The principles of eating a keto diet are:
- Reduce the intake of carbohydrates. When the body receives less carbohydrates, the body will not have enough glucose, which is the main energy source, to meet the body’s needs. The body therefore needs to find other sources of energy.
- The body begins to break down fats to use as energy for the body. It converts fats into fatty acids and glycerol and creates ketones. The liver converts fatty acids into ketones, which can be used as a reserve energy source for the brain and body.
Keto diets can be divided into four types:
Standard Ketogenic Diet – SKD
Carbohydrates: approximately 5-10% of daily calories.
Protein: Approximately 20-25% of daily calories.
Fat: Approximately 70-75% of daily calories.
Cyclical Ketogenic Diet – CKD
5-Day Keto Diet: Eating Keto Standards 5 Days a Week
2-Day High-Carb Diet: Increase your carbohydrate intake for the last 2 days to fuel your body and provide an opportunity to eat a variety of foods.
Targeted Ketogenic Diet – TKD
Time-specific carbohydrates: Increase your carbohydrate intake only before and after exercise to provide energy during exercise.
High-Protein Ketogenic Diet
Carbohydrates: approximately 5-10% of daily calories.
Protein: Approximately 30-35% of daily calories.
Fat: Approximately 60-65% of daily calories.