With the KETO diet gaining popularity at a staggering rate, let’s take a deep dive into what KETO actually is and why it’s good for you…
What is KETO?
The KETO diet is a diet which is low in carbs and high in fats and is known for offering a range of health benefits, shifting the body’s metabolism away from carbs and toward fat and ketones.
KETO involves decreasing the amount of carbs you consume and replacing this with fat, putting your body into what’s known as ketosis. When the body goes into this state, it becomes much more efficient in burning fat for energy. This state also turns fats into ketones in the liver, which can supply energy for the brain.
Types of KETO
Strict, lazy, dirty & standard; there are many different types of KETO diets all differing slightly in their meanings and benefits, but ultimately all putting your body into that all important state of ketosis.
Standard KETO Diet – This is the most popular type of KETO diet, typically very low carb, this form of KETO typically contains 70% fat, 30% protein and only 10% carbs.
Cyclical KETO Diet – The cyclical diet is essentially 5 days on (ketogenic days) and 2 days off (high carb days), involving periods of higher carb refeeds.
Targeted KETO Diet – Typically taken up by those who do regular forms of intense exercise, this allows you to incorporate carbs around your workout routine.
High Protein KETO Diet – The High Protein KETO diet shares similarities to the standard diet, however allows you to incorporate more protein. The ratio often sits at 60% fat, 35% protein and 5% carbs.
These 4 diets can be further broken down into those on a strict, lazy and dirty KETO diet.
Strict – The Strict KETO diet is the traditional, committed approach, often taken up by those venturing into the world of KETO for the first time – finding out what lifestyle works best for them. This form of dieting requires a lot of careful macronutrient tracking to ensure you’re getting the right breakdown of carbs, fats and proteins to put your body into a state of ketosis.
Lazy – Often adopted by experienced KETO dieters, this focuses on the main themes of the KETO diet, but without the strict macronutrient tracking. Following this approach means that you can consume foods with a higher carb content, as long as you still stick within the goals of about 20-30g of carbs per day.
Dirty – The dirty KETO diet is another form of the diet that allows you to eat foods that may not be deemed as ‘healthy’ in the typical KETO diet, so long as you still stick within your strict macronutrient breakdown of around 70% fat, 25% protein and 5% carbs.
There are many health benefits of the KETO diet and it’s known for helping out with long term health conditions. However one of the main reasons more and more people are adopting this diet is its track record for helping with weight loss.
Studies have shown that those who reduce their carb intake can lose weight faster than those on a low-fat diet. This is because low-carb diets get rid of excess water from the body, and as a result, insulin levels are lowered, which can help with weight loss.
By reducing the amount of carbs in your diet, you’ll also cut sugar as well as refined carbohydrates, which can result in a steadier supply of energy. Additionally, the increase in fat will keep you feeling fuller for longer, so you’re less likely to be picking throughout the day – which is many people’s downfall when it comes to unsustainable diets.
What foods can I eat in a KETO diet?
KETO has come a long way in the past few years and as our understanding on the diet has grown, so has the list of foods we can eat!
KETO safe foods include fish, seafood, meat, non-starchy vegetables like peppers, broccoli, avocados, berries, nuts and seeds, eggs, high-fat dairy products, oils, high-cocoa chocolate and of course our KETO friendly snacks. The perfect size for chucking into a bag and enjoying whenever, wherever, we’re the KETO snack that your diet has been missing!
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