How to make your own Ketogenic Diet Aka Keto Diet

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Today we learn about Ketogenic Diet Aka Keto Diet. This keto diet is very useful for weight loss so how it usefull for weight loss and what is has other healthy benefits also how to make own keto diet.

What is Ketogenic Diet Aka Keto Diet?

Keto diet has very low amount of carb, prioritizing protein and high in fat(healthy fat) shares many similarities with the Atkins(low-carb diet, usually recommended for weight loss.) and low-carb diets. This is called as keto diet.

Many studies shows that low carb diet without counting the calories are effective for weight loss and also various health improvements

How keto diet is usefull for weight loss?

The low carb diet are effective on weight loss because it low in carb that caused increased the protein intake and making all ovet diet in less calories.
So, this how keto diet is useful for weight loss.

There are different type of keto diet?

Targeted ketogenic diet (TKD) in this diet including you to add carb during workout.
High-protein ketogenic
diet
in this diet has ratio of Marco nutrients  often 60% fat, 35% protein and 5% carbs.
Cyclical ketogenic diet
(CKD

In this diet will include higher-carb refeeds, such as 5
ketogenic days followed by 2 high-carb days.
Standard ketogenic diet (SKD) in this diet carb are very low, moderate protein and high fat diet. The ratio of macronutrient are 60% fat, 35% protein and 5% carbs.

However, Standard ketogenic diet (SKD) and High-protein ketogenic diet has studies extensively by scientists and Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.

How to make own keto diet?

Lets make it simple for you. We can divided into 4 part from that you will be easy to know how keto diet made.

Part 1(starting)

Start under 20 grams of carb every day for 2 week and eat high fat, high protein with low carb vegetables.

Part 2(balancing)

Add more nut on your diet, less amount of fruit and low carb vegetables

Part 3 (fine-tuning)

When you close to your weight goals add more carb that caused your diet weight loss slows down.

 Part 4 (maintenance)

In this part you can eat healthy carbs as your body can tolerate without regaining weight.

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