The Keto (Ketogenic) Diet is a low carb diet. After years of being limited to therapeutic nutrition in hospitals, the ketogenic diet is back as one of the hottest diet trends in America.

The diet originated back in the 1920 as a way to treat childhood epilepsy, and because of its surprising success rate people eating a ketogenic dieting experience about 30 to 40 percent fewer seizuresit’s still utilized in that field today.

What about its use for the general healthful population just trying to drop a notch on their belt or get more out of life? Let us unpack this ultra low carb, high fat diet bit by bit.

Should You Follow the Ketogenic Diet? Or What Is the Keto Diet?

The ketogenic diet is super high in fat, super low in carbohydrates, and moderate in protein. That is a pretty drastic departure from the usually recommended macro nutrient distribution of 20 to 35 percent protein, 45 to 65 percent carbohydrates, and 10 to 35 percent fat.

Typically, bodies run very well on glucose. Glucose is produced when the body breaks down carbohydrates. Fat is typically that source.

Whenever your blood sugar drops because you are not feeding your body carbohydrates, fat is released from your cells and flood the liver.


Your liver turns the fat into ketone bodies and your body uses it as a second choice for energy.

It is a low carb diet

Types of Ketogenic Diet

There are some other versions of the ketogenic diet

Standard Ketogenic Diet (SKD)

This is a super low-carb, moderate-protein and high-fat diet. It typically contains 75% of fat, 20% of protein and the only 5% of carbohydrate.

Cyclical Ketogenic Diet (CKD)

This diet involves in periods of higher-carb refeeds, such as 5 ketogenic days followed by the 2 high-carb days.

Targeted Ketogenic Diet (TKD)

This diet version allows you to add carbohydrate around workouts.

High-protein Ketogenic Diet

This diet is similar to the standard ketogenic diet, but it contains more protein. The ratio is 60% of fat, 35% of protein and 5% of carbs.

What Foods Can You Eat In The Keto Diet?

A typical keto diet consists largely of: Meat – Fish – Butter – Eggs – Cheese – Heavy cream – Oils – Nuts – Avocado – Seeds – Low carb green veggies – This short list leaves out all your favored carb heavy foods, like grains, rice, beans, potatoes, sweets, milk, cereals, fruits and even some vegetables.

What Foods Can You Eat In The Keto Diet?

What To Avoid In Ketogenic Diet?

  • Beans, lentils, peas and peanuts
  • Grains, such as paste, rice and oatmeal
  • Low-fat dairy products
  • Sugary beverages, including juice and soda
  • Snack foods, like potato chips, pretzels and crackers
  • Starchy vegetables, including corn, potatoes and peas
  • Tran’s fats, such as margarine or other hydrogenated fats
  • Most alcohols, including wine, beer, and sweetened cocktails

Vegetarian Version Of Keto Diet

A keto diet requires you to consume a high amount of fat (60 to 70% of your calories intake), moderate amount of protein (20–25% of your calorie intake) and an extremely low amount of carbohydrate (5% of your calorie intake).

In keto diet there are not a lot of vegetarian options so it’s going to be hard. Keto diet not accept to consume any pulses or starchy vegetables under a ketogenic diet.

The only option that remains is eating a plate that consists of at least 2 cups of vegetables like Spinach, Kale, Broccoli, Eggplants, Bell Peppers, Cauliflowers, Zucchini with a protein shake and maybe half a cup of alfalfa sprouts salad.

You can consume almost all kinds of healthy fats, but I would suggest you to consume a healthy quantity of hemp seeds, chia seeds, nuts (walnuts, pistachios and almonds).

Ghee, cheese, curd, tofu, paneer  are another option to meet the need of protein and fat in keto diet.

Potential Advantages Of The Keto

Potential Advantages Of The Keto Diet

Whilst the keto diet definitely isn’t easy, research shows it’s some potential therapeutic benefits, in addition to its use for treating epilepsy. Here, some regions of research where a keto diet shows promise.

Good for Alzheimer’s Disease

Disease studies suggest that whenever patients with Alzheimer’s disease eat a ketogenic diet, cognitive function significantly improves.

Research funded by the Michael J. Fox Foundation has explored whether a ketogenic diet stimulates the breakdown of those proteins, lowering the amount of alpha synuclein in the brain.

Multiple Sclerosis: In a little 2016 study, patients with multiple sclerosis were put on a ketogenic diet. After 6 months, they reported improved quality of life, as well as physical and mental wellness improvements.

Ketogenic Diets Can Help You Lose Weight

A ketogenic diet is an effective way to lose weight and lower the risk factors for different diseases.


Studies show that the ketogenic diet is superior to often recommended low-fat diet.


The Ketogenic diet helps you to lose weight without counting calories and tracking your food intake.


One study shows that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. The HDL cholesterol levels also improved.


Study shows that people on the ketogenic diet lost 3 times more weight than those people who are on the diet which recommended by Diabetes UK.


The increased ketones help to lower the blood sugar levels and improved insulin sensitivity which also play a key role.

Keto Diet & Type II Diabetes


A keto-diet may help some people with type 2 diabetes. This diet allows your body to maintain the glucose levels at a low but healthy level.


This diet have lower intake of carbohydrates which can help to eliminate the large spikes in blood sugar and reduce the need for insulin.


Studies on ketogenic diet shows that this diet is helpful in control the levels of HbA1c. This refers to the amount of glucose which traveling with hemoglobin in the blood over about 3 months

Prevent Heart Disease

The ketogenic diet can reduces the risk factors like body fat, HDL cholesterol levels, blood pressure and the blood sugar.

Treat Cancer

This diet is currently being used to treat several types of cancer and for slow down the tumor growth.

Good For Epilepsy

Research shows that the ketogenic diet can cause of the massive reductions in seizures in the epileptic children.

Good For Parkinson’s disease

One study shows that this diet helps to improve symptoms of the Parkinson’s disease.

Treat polycystic Ovary Syndrome

The ketogenic diet can help to reduce the insulin levels, which may play essential role in polycystic ovary syndrome.

Keto Diet & Brain injuries

One animal study suggests that Keto diet can reduce the concussions and aid recovery after the brain injury.

Prevent Acne

Keto-diet help to lower the insulin levels and eating less sugar or processed foods may help to prevent acne.

It Can Help You Lose Weight

What is the keto diet?

The ketogenic diet is super high in fat, super low in carbohydrates, and moderate in protein.

What are the benefits of keto diet?

There are lots of benefits of keto diet.

– Aid weight loss

– Improves heart Health

– Prevent acne

– Reduce the risk of cancer

– Good for type II Diabetes

– Improves Brain function

– Good for Parkinson’s disease

– Improve your cholesterol, blood pressure and blood sugar level.

Is ketogenic diet good for your body? Or is keto dieting safe?

Many experts suggest that ketosis itself is not harmful. Some studies show that a ketogenic diet is safe for significantly overweight people. Other clinical reviews point out that the patients on low-carbohydrate diets regain some of their lost weight within a year.

How does the ketogenic diet work?

The aim of ketogenic diet is to decrease the amount of carbohydrate in your diet so the body switches from primarily burning carbohydrates to the burning fat for energy. In ketosis, our body becomes efficient at using ketone bodies. In other words, our body burns more fat.

Is a ketogenic diet good for weight loss?

A ketogenic diet is an effective way to lose weight and lower the risk factors for different diseases. Studies show that the ketogenic diet is superior to often recommended low-fat diet. The Ketogenic diet helps you to lose weight without counting calories and tracking your food intake.

What foods can be eaten in Keto diet?

A typical keto diet consists largely of: Meat – Fish – Butter – Eggs – Cheese – Heavy cream – Oils – Nuts – Avocado – Seeds – Low carb green veggies – This short list leaves out all your favored carb heavy foods, like grains, rice, beans, potatoes, sweets, milk, cereals, fruits and even some vegetables.

Can a diabetic patient follow keto diet?

A keto-diet may help some people with type 2 diabetes. This diet allows your body to maintain the glucose levels at a low but healthy level.

What drinks can we have in a keto diet?

Sugary beverages including juice and soda are avoided in keto diet. Choose low carb beverages in keto diet. You can take diet soda in keto diet.

Which diet is best for fat loss keto diet or low fat diets?

One study shows that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. The HDL cholesterol levels also improved.

What are the most common mistakes done in a Ketogenic Diet?

– Low salt intake

– Overdoing protein intake

– Thinking that calories magically no longer matter

Will a keto diet help to lose my belly and thigh fat?

A ketogenic diet is an effective way to lose weight and lower the risk factors for different diseases. Studies show that the ketogenic diet is superior to often recommended low-fat diet. The Ketogenic diet helps you to lose weight without counting calories and tracking your food intake.

Is Keto diet good for Heart?

The ketogenic diet can reduces the risk factors like body fat, HDL cholesterol levels, blood pressure and the blood sugar.

Is keto diet good for Alzheimer’s Patient?

Disease studies suggest that whenever patients with Alzheimer’s disease eat a ketogenic diet, cognitive function significantly improves. Research funded by the Michael J. Fox Foundation has explored whether a ketogenic diet stimulates the breakdown of those proteins, lowering the amount of alpha synuclein in the brain.

How much protein can I eat?

Protein intake should be moderate. A very high intake of protein can spike your insulin levels and lower the ketones. 35% of the total calories intakes are probably the upper limit.

My breath smells. What can I do?

This is a very common side effect of keto diet. Drink naturally flavored water or chew sugar-free gums.

Is keto diet dangerous?

People are often confusing ketosis with ketoacidosis. Ketoacidosis is a dangerous, but the ketosis on a ketogenic diet is perfectly normal and healthy diet.

keto diet is for whom?

A ketogenic diet is great for those people who are overweight, diabetic or for those who are looking to improve their metabolic health.

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