Keto basics
The ketogenic diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb diets.
It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain .
Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits
Some important veggies on the keto diet
Green beans are allowed on keto
Green beans belong to the legume family, however, they have much less carbohydrates than most types of legumes such as beans and lentils. One cup of cooked green beans contains 10 grams of carbohydrates and 4 grams of dietary fiber
Broccoli Allowed on Keto
Cauliflower is one of the most common types of carbohydrate foods and drinks. It has a light and delicious taste, which is sweeter than the foods found in many carbohydrate foods. Each cup of cauliflower contains 5 grams of carbohydrates, 3 grams of dietary fiber, and is rich in vitamin K and vitamin C. Cauliflower reduces the risk of heart disease and cancer
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Cucumber is a keto-friendly vegetable, as much as 1 fruit per day
Cucumber is one of the healthiest vegetables that is low in carbohydrates and refreshing as well. One cup of chopped food has 4 grams of carbohydrates and less than one gram of dietary fiber. Natural cure for diseases.
Different types of ketogenic diets
There are several versions of the ketogenic diet, including:
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Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted Source).
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Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
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Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
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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% carbs.
However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.
The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions.
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