What is a ketogenic diet? A keto diet is typically known for being a low carb diet where your body produces ketones in the liver to be used for energy.
In a normal diet (high in carbohydrates), your body will use glucose as the main source of energy. Since glucose is your primary energy, fats are not needed and end up being stored. When you lower your carb intake for the keto diet, your body is induced in a state that is called ketosis, a normal metabolic process in which the body doesn’t have enough glucose for energy, so it burns stored fats instead.
The ketogenic diet can help you lose excess fat, which is found to be closely linked to type 2 diabetes and prediabetes. One study showed that a ketogenic diet improved the insulin sensitivity by 75%. Another study produced results showing that some type 2 diabetics found that they were able to stop all diabetes medications.
Types of Ketogenic Diets
There are four different versions of a ketogenic diet. These include:
- Standard ketogenic diet (SKD) – Very low carb, moderate protein, and high fat diet. Typically contain 75% fat, 20% protein, and 5% carbs.
- Cyclicial ketogenic diet (CKD) – Periods of high card refeeds. For example, 5 days ketogenic dieting, then 2 high carb days.
- Targeted ketogenic diet (TKD) – Adding carbs around workouts.
- High-protein ketogenic diet – Similar to the standard ketogenic diet, but with more protein. 60% fat, 35% protein, and 5% carbs.
While there are different versions to experiment with, the only ketogenic diet that has been extensively studied is the standard. The standard ketogenic diet is most recommended for diabetics, unless you are experienced with controlling your diet like bodybuilders or athletes typically are.
Foods to Eat
In order to maintain a ketogenic diet, you should plan your meals around these base foods:
- Fatty Fish
- Nuts and Seeds
- Butter and Cream
- Low Carb Veggies
- Healthy Oils
While a ketogenic diet can help you lose weight and manage your diabetes, it is not for everyone. Before changing your diet drastically, consult your doctor and dietitian about what you should do to remain healthy.