Ketogenic diets are diets with high fat but low on carbohydrates with moderate protein. This is a very advantageous meal streak, especially when it concerns weight shedding. Several dishes from various divisions make it into the keto list.  Samples of these are; fatty fish, turkey, chicken, pastured organic whole eggs, yogurt, avocados, tomatoes, mushrooms, lemon juice, olive oil, and coconut oil, etc. A few sweet potato types can also go along.

Mentioning potato types in the list may come as a shock, as potatoes are regarded as starchy and high on the carb, but not all potatoes are highly starchy. There are waxy sweet potatoes, and there are others that can be tagged all-purpose. Jewel yam, Russet, Hannah sweet potato, Japanese sweet potato, etc. all belong to the starchy types. Red thumb, La rette, French fingerling, Rose Finn Apple, Russian banana, Austrian crescent are all waxy sweet potato types. Kennebec, Norland Red, Purple majesty, Red gold, can be tagged all-purpose. How and in what shape it is cooked, and other additional things added as part of the meal is also a determining factor.

A Ketogenic diet can be Cyclical, Standard, Targeted, or High protein type.

Cyclical Ketogenic diet (CKD), as the name implies, involves a higher cab refeeds period, like 5 ketogenic days followed by two high carb days.

For Targeted Ketogenic diets (TKD), adding carbs to workouts is allowed.

Standard Ketogenic diets (SKD) is a diet with high fat, moderate protein, and low carb. Sample content of this diet is 10% carb, 20% protein, and 70% fat.

Even though there have been controversies about low-carb diets for decades (as some affirm that they can cause heart disease by raising cholesterol levels due to their high-fat content), many scientific studies have proved them beneficial. All over the world, ketos are regarded as one of the most effective tools for shedding weights. There is no way the topic of weight shedding can be discussed without keto getting a mention. 

Ketogenic diets are quite useful in the management and even reversal of type 2 diabetes. How does this work? A person has diabetes as a result of improper insulin or the absence of it from the body. With this condition, sugars in the blood are high as the body’s ability to use carbohydrates has been disrupted. Eating a meal with high carbohydrate content in this condition causes a spike in blood glucose. Therefore, there is a need for dieting and limiting carbohydrate intake, as shown with the description of the condition of Type 2 diabetes. One of the core concepts around which the keto diet is centered is the limiting of carbohydrate intake, a quite essential part of the plan in managing type 2 diabetes.

Ketogenic diets help to burn fats, reduce dependency on medications, and improve the sensitivity of insulin. It can also lower blood pressure. Research shows that those on keto diets record apparent weight loss and improved blood sugar level management.