Keto Definition

What is the Keto Diet?

A Comprehensive Guide to the Ketogenic Diet

Defining the Ketogenic Diet

The ketogenic diet, often abbreviated as keto, is a low-carbohydrate, high-fat diet that has gained popularity as a potential weight loss and disease management strategy. In this diet, the intake of carbohydrates is drastically reduced, typically to less than 50 grams per day. This forces the body to enter a metabolic state called ketosis, in which it burns fat for fuel instead of glucose.

Principles of the Ketogenic Diet

The keto diet is based on the principle of nutritional ketosis. When carbohydrate intake is restricted, the body depletes its glucose stores and begins to break down fat into ketone bodies, which are then used as an energy source. This process leads to a significant reduction in insulin levels, which further promotes fat oxidation. The diet typically includes high amounts of healthy fats, such as avocados, olive oil, and nuts, as well as moderate amounts of protein and very low amounts of carbohydrates.

Types of Ketogenic Diets

There are several variations of the ketogenic diet, each with its own specific macronutrient ratios. The most common types include:

Standard Ketogenic Diet (SKD): This is the most restrictive form of the keto diet, with a macronutrient ratio of approximately 70% fat, 20% protein, and 10% carbohydrates.

Targeted Ketogenic Diet (TKD): This variation allows for a small amount of carbohydrates (around 25 grams) to be consumed during or after workouts.

Cyclical Ketogenic Diet (CKD): This diet involves alternating periods of ketosis with periods of higher carbohydrate intake.