What is the ketogenic diet?
The ketogenic diet is a diet of high-fat, adequate-protein, and very low-carbohydrate. The main idea of the diet is forcing the body to burn fat instead of carbohydrates. People who would love to try the keto diet need to follow strict directions. Foods that high in carbohydrates (e.g., bread, rice, pasta) are limited, and replaced with food that high in fat or protein (e.g., beef, poultry, shellfish).
Different types of the ketogenic diet
Keto-diet with a goal of ketosis. Ketosis is a metabolic state which helps the body producing ketone out of fat and using them for energy instead of carbs. Ketones supply energy for the brain.
A strict (clean) keto-keto diet that eliminates inflammatory, starchy, and sugary foods. Clean keto focusing more on food quality which emphasizing nutrient-dense foods. It consists of food from high-quality sources, such as grass-fed beef, organic eggs, olive oil, and so on. Also, people who follow strict keto should intake foods without eating processed food.
Dirty keto- keto diet including whatever foods fit your macro goals. Although it still consists of basic ketogenic diet rules, its food sources are not as nutritious as strict keto. It is the same as a lazy keto (keto diet that only counts carbs) since it allows people to consume processed foods. Processed foods are full of highly added sugar, large amounts of sodium, and more additives. So, it might likely contribute to negative health conditions, such as obesity, heart disease, or type 2 diabetes. Furthermore, a dirty keto diet leads to lacking micronutrients on your body requires. People who follow dirty keto might deficient in micronutrients such as calcium, zinc, vitamin K, and so on.
Generally, because of negative long-term health effects, it is better to follow a strict(clean) keto diet instead of a dirty(lazy) keto diet.
LCHF is a general term that including eating style that reduces carbohydrates and increases fats. People who follow LCHF only reduce carbs without the goal of ketosis.
*LCHF diet may not be suitable for pregnant women, children, and people with certain severe medical conditions.
Foods to eat!
- Seafood (Clams, Octopus, Squid)
- Low-Carb Vegetables
- Cheese
- Avocados
- Meat and Poultry
- Eggs
- Plain Greek Yogurt
- Unsweetened Coffee and Tea
- Dark Chocolate and Cocoa Powder
Summary
There are different kinds of the keto diet, such as a strict keto diet, dirty keto diet, and so on. People who insist on it will earn lots of beneficial effects. A ketogenic diet would be excellent for people who want to burn fat quickly, prevent overweight, control diabetes, or wants to improve their metabolic health. However, it might not be right for people only wish to lose weight without following strict directions. People who have amazing outcomes are consistent and stick on the rigorous diet direction for the long term. Besides, keto supplement might also helpful for people who wants to try and insist on the keto diet.
Reference
Dirty vs.Clean Keto: All You Need to Know, Healthline, Daniel Prelato, 2019, December 17 https://www.healthline.com/nutrition/clean-keto#differences
The LCHF Diet Plan: A Detailed Beginner’s Guide, Healthline, Jillian Kubala, 2018, April 17 https://www.healthline.com/nutrition/lchf-diet-plan-and-menu#side-effects-downfalls
A Ketogenic Diet: A Detailed Beginner’s Guide to Keto, Healthline, Rudy Mawer, 2019, July 30 https://www.healthline.com/nutrition/ketogenic-diet-101#bottom-line