The key to healthy living usually involves a clear understanding on the needs of your body. To meet these needs, people go to great lengths to perfect a daily regimen involving exercise and a dietary plan. There is one diet that is believed to improve the health and wellbeing of individuals if followed diligently. This life change is known as a “Ketogenic Diet”.
What is a Ketogenic Diet?
Ketogenic Diets, otherwise known as a “Keto diet” is a simple dietary plan involving the consumption of foods with high-fats, and a low-carb content. When the body consumes fewer carbohydrates and more fat, it will eventually be more effective in burning fat to generate energy. This state of metabolism assumed by the body is referred to as “ketosis”. As a matter of fact, the liver converts the fat into ketones which in turn provides the brain with much-needed energy.
The public misconception of this type of diet is that it would make people gain weight since it involves the consumption of foods with a high-fat content. However, this misconstrued opinion cannot be further from the truth. Keto diets have been proven over time as not just a healthy dietary regimen, but also as one that can help overweight people to lose a significant amount of weight.
What is a Standard Ketogenic Diet?
The Standard Ketogenic Diet or SKD is a dietary plan that involves the consumption of different categories of foods and in the following percentages.
Carbohydrate (5% only)
You should know that there are other Ketogenic diets, such as; Target and Cyclical keto diets. However, SKD has been proven through extensive research to be more effective for regular folks while the other two tend to be an effective dietary plan for athletes and bodybuilders. SKD is, therefore, a preferred choice if you are just an average Joe in search of a dietary plan that will tremendously improve your health.
Health Benefits of a Keto Diet
The health benefits of a keto diet cannot be overemphasised. Many studies have shown that this type of dietary plan improves the health of people in the following ways;
Weight loss: Keto diet is not just effective in helping people lose weight, but also helps with improved satiety. This is great for people who are addicted to food and gain weight as a result of overeating. Also, it has been proven that the levels of both HDL and Triglyceride cholesterol improve with a ketogenic diet.
Type 2 Diabetes: A ketogenic diet regulates blood sugar while boosting a person’s sensitivity to insulin. By losing excessive fat through a keto diet, you can avoid metabolic syndrome, prediabetes and type 2 diabetes.
Heart-related disease: With a keto diet you can reduce your propensity to heart-related disease. This is because the diet regulates your HDL cholesterol, blood sugar and blood pressure levels while also reducing your overall body fat.
Acne and pimples: When you consume less processed and sugary foods, you will be less prone to acne and pimples. This is because the bacteria that causes breakouts have less sugar to feed on. Also, with regulated levels of insulin in the body, due to a keto diet, you are less likely to experience acne.
A Typical Weekly Keto Diet
There are variations of keto diets that you can choose from. However, here is a list of foods as well as snacks you should consider eating as part of your keto diet.
- Omelet made from goat cheese
- Yoghurt (sugar-free)
- Feta cheese
- Chicken salad
- Olive oil
- Peanut butter
- Milkshake (stevia and cocoa powder)
- Almond milk
- Shrimp salad
- Celery sticks
- Stir-fried beef (fried in coconut oil)
- Ham and cheese
- Vegetables (spinach)
- Cheddar cheese
- Pork Chops
- Stuffed chicken (with cream cheese and pesto)
While the foods and snacks highlighted above make up a typical keto diet, you should know that all individuals are unique. So the Standard Ketogenic Diet (SKD) which may be effective for you, may not necessarily be ideal for another person. In order to ensure that you get a keto diet that is specifically designed to suit your needs, do not hesitate to contact a professional dietician today. Still not sure, leave a comment below as we’re sure to reply!