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Your Guide to a Keto Diet


When we talk about the Keto diet, there are a few things that come to mind. Most people believe that a keto diet just requires you to eat less, which really isn’t the case. You eat your normal amount, it’s just more concerned with what you eat rather than how much you eat.

A Keto diet is when you switch from carbs to fats which helps you lose weight. This blog will explain all the things about the Keto Diet, what it’s all about and the benefits that come with following this diet.

What is a Keto Diet?

Formally known as the Ketogenic diet, the keto diet involves the person to drastically cut down their carb intake and substitute it with proteins and fats. The reduction of the carbs in your body will put you into a state of ketosis.

Ketosis is when your body starts producing ketone bodies out of the stored fat so your body can use it for energy. This is a metabolic state the body experiences when doing the ketogenic diet.

So basically, putting your body through the ketogenic diet will help you lose weight along with other benefits such as a reduction in blood sugar and insulin levels.


Types of Keto Diets

Most people that try the keto diet usually follow the same formula, but what people don’t know is that there are several different types of the keto diet that affect your body differently.

Standard Ketogenic Diet

This is the standard ketogenic diet where the ratio of macronutrients is as follows:

  • Protein: 20%
  • Fats: 75%
  • Carbs: 5%

As shown this is a moderate-protein, low-carb and high-fat diet.

Cyclic Ketogenic Diet

This way of the ketogenic diet involves having high-carb refeeds day, for example, having 5 days of the keto diet and 2 days of high-carb diet days every week.

Targeted Ketogenic Diet

This allows you to add carbs around the time when you work out.

High-Protein Ketogenic Diet

This is when you change the ratio of your diet to make it a high-protein, moderate-fat and low carb diet, ratio being as follows:

  • Protein: 60%
  • Fats: 35%
  • Carbs: 5%


Benefits of the Keto Diet

The two major benefits that the keto diet gives you is the loss of weight and improve the health of people with diabetes.

Studies show that a ketogenic diet can help you lose 2.2 times more weight than normal calorie-restricting diets. The increased ketones, lower blood sugar levels, and improved insulin sensitivity may also play a key role in helping you lose weight.

Since the keto diet helps you lose fat it can be a great way to keep your diabetes in check. Studies show that the ketogenic diet improved insulin sensitivity of diabetes patient to 75%.

Following are other health benefits that are associated with the Ketogenic diet:

  1. Prevents Heart Diseases
  2. Prevents Cancer
  3. Help reduce symptoms of Alzheimer’s disease
  4. A massive reduction in epilepsy
  5. Lowered insulin levels can help reduce acne
  6. Can play a key role in polycystic ovary syndrome


Diet Plan

Keto diet can be difficult if you don’t know what to eat and when to eat it. Just for that, here’s a diet plan you can follow. This isn’t ironclad and you can tweak it as per your preference.


Key Takeaway

The ketogenic diet can be a great way to lose weight, improve your health and get your dream body quick. All the benefits that are associated with this diet apart from losing weight can be a great lifestyle change. Be warned, doing this diet isn’t easy, be sure to calculate and track your calories and intake every week.

Keto diet can be difficult but there is a diet for almost every kind on the SQUATWOLF Blog.

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