What is the Keto Diet: Definition and Type

What is the Keto Diet, Types, Definition

The keto diet, also known as the ketogenic diet, is a high-fat, low-carbohydrate diet that aims to change the body's metabolism to use fat as the primary energy source instead of carbohydrates. This is achieved by drastically reducing the intake of carbohydrates and increasing the intake of fats, which puts the body in a state of ketosis, where it begins to burn fat for fuel.

What is Ketosis?

The goal of the keto diet is to reach and maintain a state of ketosis, which is achieved by consuming a diet that is high in fats (70-80% of daily caloric intake), moderate in protein (20-25% of daily caloric intake), and very low in carbohydrates (5-10% of daily caloric intake). This usually involves restricting the intake of foods such as grains, legumes, fruits, and sugary foods and increasing the intake of foods such as meats, eggs, dairy, nuts, and healthy fats like avocado and olive oil.

Types of Keto Diet

There are several variations of the keto diet, including the standard ketogenic diet (SKD), the cyclical ketogenic diet (CKD), and the targeted ketogenic diet (TKD).

The SKD is the most strict form of the keto diet, with a strict daily macronutrient ratio that is followed consistently.

The CKD involves periods of higher carbohydrate intake (typically on the weekends) followed by periods of strict ketogenic dieting. This is often used by bodybuilders or athletes who need to carb-load before a competition or event.

The TKD involves adding small amounts of carbohydrates around the time of a workout to provide additional energy. This is often used by athletes or active individuals who need a little extra energy for their workouts.

What are macros in Keto Diet?

Macros, short for macronutrients, refer to the three main types of nutrients that provide energy and support various bodily functions: carbohydrates, proteins, and fats. In the ketogenic diet, macros refer to the specific ratios of these nutrients that are consumed in order to achieve and maintain a state of ketosis, where the body burns fat for fuel instead of carbohydrates. The specific ratios of macros on a ketogenic diet may vary depending on individual goals and needs but generally consist of a very low carbohydrate intake (typically less than 50 grams per day), moderate protein intake, and high fat intake.

Examples of foods that can be eaten on a keto diet include meats, eggs, dairy, nuts, seeds, healthy fats like avocado and olive oil, and non-starchy vegetables like leafy greens, broccoli, and bell peppers. Examples of foods that should be avoided on a keto diet include grains, legumes, fruits, sugary foods, and processed foods high in carbs and added sugars.