How Does The Keto Diet Work?

Keto is known as a weight-loss wonder, but as with others before, this eating plan is a medical diet that may also come with risks [1].

What is the keto diet?

You can lose weight quickly when you stick with this way of eating, as you stabilise your insulin levels and blood sugar. This is because the foods you consume aid in balancing your hormones. You don’t struggle with cravings, hunger and other problems that hold your weight and overall health hostage. 

Although, keto diets also may also bring some confusion. One day a celebrity swears by it and the next, an expert talks about how dangerous being in ketosis can be [2].

What are the kinds of keto diets?

There are a few versions of the ketogenic diet, including [3]:

Standard ketogenic diet (SKD): (low carb, moderate protein and high fat). It usually contains 70% fat, 20% protein and only 10% carbs [4].Cyclical ketogenic diet (CKD): involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high carb days.Targeted ketogenic diet (TKD): allows you to add carbs around workouts.High protein ketogenic diet: comparable to a general keto diet, but involves more protein. The ratio is usually 60% fat, 35% protein and 5% carbs.

Despite that, only the standard and high protein ketogenic diets have been researched thoroughly. Targeted or cyclical ketogenic diets are more advanced methods and mainly used by athletes or bodybuilders.

How does it work?

When following a keto diet, you limit protein and carbohydrates, meaning you consume a high-fat diet. Insufficient carbohydrates or protein means you don’t have much glucose for fuel. Your body utilises that back-up fuel,converting the fat you eat and body fat into ketones [5].

This means you’re literally burning fat for fuel. The body is always making ketones but when you on keto,those ketones take over glucose as your body’s prevalent fuel, and you go into ketosis [6]

Transitioning from glucose to ketones could take days or weeks, and maintaining it can be equally challenging because even small amounts of carbohydrates or excess protein can prevent your body from maintaining ketosis. 

That makes keto a pretty strict diet. Maintaining that…

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