KETOGENIC DIET

There are many types of ketogenic diets:

Standard Ketogenic Diet (SKD). This is the classic ketogenic diet.

Targeted Ketogenic Diet (TKD). This is a standard ketogenic diet but a small amount of fast-digesting carbs is usually eaten before a workout.

Cyclical Ketogenic Diet (CKD). This is for bodybuilders because it allows you to consume carbs and stock up on your glycogen stores once a week.

A ketogenic diet can bring about the following benefits:

• Weight loss
• Control blood sugar
• Increased mental performance
• Increased energy
• Normalized hunger
• Treat epilepsy
• Improved cholesterol and blood pressure
• Lower insulin resistance
• Improvements in the skin

First, you have to restrict carbohydrate intake to less than 15 grams a day. Carbohydrate intake should be from vegetables, dairy products and nuts.

Do not eat the following foods:

• Grains such as wheat, corn, rice, cereal
• Sugar such as honey, agave, maple syrup
• Fruit such as apples, bananas, oranges
• Tubers such as potato and yams

Eat the following foods:

• Meats such as fish, beef, lamb, poultry, eggs
• Leafy greens such as spinach, and kale
• Above ground vegetables such as broccoli, cauliflower, etc
• High fat dairy such as hard cheeses, high fat cream, butter, etc
• Nuts and seeds such as macadamias, walnuts, sunflower seeds, etc.
• Avocado and berries such as raspberries, blackberries, and other low glycemic impact berries
• Sweeteners such as stevia, erythritol, monk fruit, and other low-carb sweeteners
• Other fats such as coconut oil, high-fat salad dressing, saturated fats