Ketogenic Diet

Ketogenic Diet, also known as Keto Diet, is a high fat low carb diet that offers many health benefits with typical daily consumption of 70-80% fat, 20-25% protein and 5-10% carbohydrates.

How it works?

Ketogenic diet allows the body to enter ketosis efficiently by limiting the supply of carbs. When the body has used up glucose and glucagon as fuel, it starts to burn fat as fuel and produces ketone as an alternative energy source for the brain and other internal organs. 

Different types of Ketogenic Diet

There are different types of keto diets with different combinations of fat, protein and carbohydrates.

．Standard ketogenic diet: 70-80% fat, 20-25% protein and 5-10% carbohydrates
．High protein ketogenic diet: Similar to standard ketogenic diet but includes more proteins. 60% fat, 35% protein and 5% carbs
．Cyclical ketogenic diet*: Rotate between standard keto diet and regular high carb diet on a weekly basis, for example 5 days of standard keto diet and 2 days of increased carb consumption
．Targeted ketogenic diet*: This diet allows carb intake around workout times

*Cyclical and targeted ketogenic diets are used for athletes to enhance physical performance and should acquire professional advice from doctors or nutritionist in advance

Benefits of Ketogenic Diet

．Weight loss: Since the body relies on fat as energy source during a very low carb diet, it helps break down fat, promote fat burning and weight reduction
．Control hunger: Consuming large amounts of fat and protein during keto diet can make sure the body has sufficient calorie intake, increase the feeling of fullness without lowering metabolism, avoiding the suffering of hunger that usually happened when on diet
．Stabilize blood sugar: Low carb intake can drastically reduce the needs of releasing insulin and burden on the pancreas, improving insulin sensitivity, therefore avoid blood sugar spikes and stabilizing blood sugar levels
．Help maintain cardiovascular health: Researches have shown that keto diet can help balance blood triglycerides and HDL level, which can help improve cardiovascular and heart health

Ketogenic adaptation period (Keto flu)

Different people have different metabolism rate, and therefore people fully enter ketosis at different speed. Most people need around 1 week to adjust. Make sure to have consume enough water and minerals during the adaptation period.

The following are symptoms of keto flu that can occur as the body is adjusting burning fat as fuel instead of carbs:

．Headache or dizziness
．Fatigue and body aches
．Constipation or nausea