This involves drastically reducing carbohydrate intake and replacing it with fat. This carbohydrate reduction puts your body in a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also converts fat into ketones in the liver, which can provide energy to the brain.

1. What is a ketogenic diet?
The ketogenic diet is a very low-carb, high-fat diet that
has many similarities to the Atkins and low-carb diets.
This involves drastically reducing carbohydrate intake
and replacing it with fat. This carbohydrate reduction
puts your body in a metabolic state called ketosis.
When this happens, your body becomes incredibly
efficient at burning fat for energy. It also converts fat
into ketones in the liver, which can provide energy to the
brain.

2. Ketogenic diets can lead to a massive reduction in blood
sugar and insulin levels. This, along with the increase in
ketones, has many health benefits.
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SUMMARY THE KETO DIET IS A LOW-CARB, HIGH-FAT
DIET. IT LOWERS BLOOD SUGAR AND INSULIN LEVELS
AND SHIFTS THE BODY'S METABOLISM FROM
CARBOHYDRATES TO FATS AND KETONES.

3. Different Types of Ketogenic Diets
There are several versions of the ketogenic diet,
including:
Standard ketogenic diet (SKD):
It is a very low-carb, moderate-protein, high-fat diet. It
typically contains 75% fat, 20% protein and only 5% carbs
Cyclical ketogenic diet (CKD):
This diet includes periods of high-carb meals, such as 5
ketogenic days, followed by 2 high-carb days.
Targeted ketogenic diet (TKD):
This diet allows you to add carbohydrates to workouts.
High protein ketogenic diet:
This is similar to a standard ketogenic diet, but includes
more protein. The ratio is often 60% fat, 35% protein and
5% carbohydrates.
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4. However, only standard and high-protein ketogenic diets
have been studied extensively. Cyclical or targeted
ketogenic diets are more advanced methods and are
mainly used by bodybuilders or athletes.
The information in this article applies primarily to the
standard ketogenic diet (SKD), although many of the
same principles apply to other versions as well.
SUMMARY THERE ARE SEVERAL VERSIONS OF THE
KETO DIET. THE STANDARD VERSION (SKD) IS THE
MOST DOCUMENTED AND RECOMMENDED.
Ketogenic diets can help you lose weight
A ketogenic diet is an effective way to lose weight and
reduce disease risk factors.
In fact, research shows that the ketogenic diet is far
superior to the diet often recommended on a low-fat diet.
What's more, the diet is so plentiful that you can lose
weight without counting calories or tracking your food
intake.
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5. One study found that people on a ketogenic diet lost 2.2
times more weight than those on a low-calorie,
low-calorie diet. Triglyceride and HDL cholesterol levels
also improved.
Another study found that people on the ketogenic diet
lost 3 times more weight than those who followed the diet
recommended by Diabetes UK.
There are several reasons why a ketogenic diet is superior
to a low-fat diet, including increased protein intake,
which offers many benefits.
Increasing ketones, lowering blood sugar levels and
improving insulin sensitivity may also play a key role.
For more details on the effects of a ketogenic diet on
weight loss, click this article.
SUMMARY A KETOGENIC DIET CAN HELP YOU LOSE A
LOT MORE WEIGHT THAN A LOW-FAT DIET. THIS OFTEN
HAPPENS WITHOUT HUNGER.

6. Ketogenic diets for diabetes and prediabetes
Diabetes is characterized by changes in metabolism, high
blood sugar levels and impaired insulin function.
The ketogenic diet may help you lose excess fat, which is
closely linked to type 2 diabetes, prediabetes and
metabolic syndrome.
One study showed that the ketogenic diet improved
insulin sensitivity by 75%.
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Another study in people with type 2 diabetes found that 7
out of 21 participants were able to stop taking all of their
diabetes medications.
In another study, the ketogenic group lost 24.1 kg (11.1
kg), compared with 15.9 kg (6.9 kg) in the high-carb
group. This is an important benefit when considering the
link between weight and type 2 diabetes.

7. In addition, 95.2% of the ketogenic group were also able
to stop or reduce diabetes medications, compared to 62%
in the higher-carb group.
For more information, check out this article on the
benefits of low-carb diets for people with diabetes.
SUMMARY THE KETOGENIC DIET CAN INCREASE
INSULIN SENSITIVITY AND CAUSE FAT LOSS, LEADING
TO SIGNIFICANT HEALTH BENEFITS FOR PEOPLE WITH
TYPE 2 DIABETES OR PREDIABETES.

8. Other Health Benefits of Keto
The ketogenic diet was actually designed as a tool for
treating neurological diseases such as epilepsy.

9. Studies have now shown that diet can have beneficial
effects on a wide variety of health problems:
Heart disease:
The ketogenic diet may improve risk factors such as body
fat, HDL cholesterol levels, blood pressure and blood
sugar.
Cancer:
The diet is currently used to treat several types of cancer
and slow tumor growth.
Alzheimer's disease:
The keto diet may reduce Alzheimer's symptoms and slow
its progression.
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Epilepsy:
Research has shown that the ketogenic diet can lead to a
significant reduction in epileptic seizures in children with
epilepsy.

10. Parkinson's disease:
One study found that diet helped improve symptoms of
Parkinson's disease.
Polycystic ovary syndrome:
The ketogenic diet may help reduce insulin levels, which
may play a key role in polycystic ovary syndrome.
Brain injuries:
One animal study showed that diet can reduce
concussions and promote recovery after brain injury.
Acne:
Decreasing insulin levels and eating less sugar or
processed foods may help reduce acne.
However, keep in mind that research in many of these
areas is far from conclusive.
SUMMARY A KETOGENIC DIET CAN HAVE MANY
HEALTH BENEFITS, ESPECIALLY IN CASES OF
METABOLIC, NEUROLOGICAL OR INSULIN-RELATED
DISEASES.

11. Foods to avoid
Any food high in carbohydrates should be limited.
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Here is a list of foods that need to be reduced or
eliminated with a ketogenic diet:
Sweet foods:
Soda, juices, smoothies, cakes, ice creams, candy, etc.
Grains or starches:
Products based on wheat, rice, pasta, cereals, etc.
Fruit:
All fruits, except small portions of berries like
strawberries.
Beans or legumes:
Peas, kidney beans, lentils, chickpeas, etc.
Root vegetables and tubers:
Potatoes, sweet potatoes, carrots, parsnips, etc.

12. Light or dietary products:
These are highly processed and often high in
carbohydrates.
Some condiments or sauces:
These often contain sugar and unhealthy fats.
Unhealthy fats:
Limit your intake of processed vegetable oils,
mayonnaise, etc.
Alcohol:
Because of their carbohydrate content, many alcoholic
beverages can get rid of ketosis.
Sugar-free diet foods:
These are often high in sugar-alcohols, which can affect
ketone levels in some cases. These foods also tend to be
highly processed.
SUMMARY AVOID CARBOHYDRATE-BASED FOODS LIKE
GRAINS, SUGARS, LEGUMES, RICE, POTATOES, CANDY,
JUICES, AND EVEN MOST FRUITS.

13. Foods to eat
The Lost SuperFoods
You should base the majority of your meals on these
foods:
Meat:
Red meat, steak, ham, sausage, bacon, chicken and
turkey.
Oily fish:
Such as salmon, trout, tuna and mackerel.
Eggs:
Look for whole grazing or omega-3 eggs.
Butter and cream:
Look for grass-fed when possible.
Cheese:
Unprocessed cheese (cheddar, goat, cream, blue or
mozzarella).

14. Nuts and seeds:
Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds,
etc.
Healthy Oils:
Mainly extra virgin olive oil, coconut oil and avocado oil.
Lawyers:
Whole avocados or freshly made guacamole.
Low-carb vegetables:
Most greens, tomatoes, onions, peppers, etc.
Condiments:
You can use salt, pepper and various healthy herbs and
spices.
It's best to base your diet primarily on whole foods,
consisting of a single ingredient. Here is a list of 44
healthy low-carb foods.
SUMMARY BASE THE MAJORITY OF YOUR DIET ON
FOODS SUCH AS MEAT, FISH, EGGS, BUTTER, NUTS,
HEALTHY OILS, AVOCADOS, AND MANY LOW-CARB
VEGETABLES.

15. Healthy Keto Snacks
If you're hungry between meals, here are some healthy,
keto-approved snacks:
● Fatty meat or fish
● Cheese
● A handful of nuts or seeds
● Olive cheese
● 1–2 boiled eggs
● 90% dark chocolate
● A low-carb milkshake with almond milk, cocoa
powder and nut butter
● Whole yogurt mixed with nut butter and cocoa
powder
● Strawberries and cream
● Celery with salsa and guacamole
● Small portions of leftover meals