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It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. Ketogenic diets can cause significant reductions in blood sugar and insulin levels. SUMMARYThe keto diet is a low carb, high fat diet. It lowers blood sugar and insulin levels and shifts the body’s metabolism away from carbs and toward fat and ketones.

This is a very low carb, moderate protein and high fat diet. This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days. This diet allows you to add carbs around workouts. High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein.

However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes. SUMMARYThere are several versions of the keto diet. Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs. Following a ketogenic diet is the most effective way to enter ketosis. It’s also important to moderate your protein consumption. Practicing intermittent fasting could also help you enter ketosis faster.

Blood, urine, and breath tests are available, which can help determine whether you’ve entered ketosis by measuring the amount of ketones produced by your body. SUMMARYKetosis is a metabolic state in which your body uses fat for fuel instead of carbs. Modifying your diet and practicing intermittent fasting can help you enter ketosis faster. Certain tests and symptoms can also help determine whether you’ve entered ketosis.

One review of 13 studies found that following a very low carb, ketogenic diet was slightly more effective for long-term weight loss than a low fat diet. For more details on the weight loss effects of a ketogenic diet, read this article. SUMMARYA ketogenic diet can help you lose slightly more weight than a low fat diet. This often happens with less hunger. Another study in 349 people with type 2 diabetes found that those who followed a ketogenic diet lost an average of 26.