When it comes to Nutrition, the ketogenic diet is currently trending as the best diet for loosing weight to date. It’s a high-fat, low-carbohydrate diet that produces ketones — the result of the breakdown of fats in the liver — to be used as pure energy.
With the keto diet showing up all over the news, in forums, magazines, and in conversations at the gym, there’s a lot of things being said that are true, but a lot of things that aren’t to be believed.
Why are so many people searching for Nutrition when it comes to loosing excess fat?
Since more than 2 in 3 adults are considered to be overweight or have obesity in the United States Nutrition is eminent in reeducating people to take control of their lives. Being overweight or obese does not have to be the new normal for Americans.
Typically, during the first week of the keto diet, people see a very quick drop in weight — anywhere from 2 to 10 pounds. This is unrivaled by any other diet.
Eggs on a Ketogenic Diet
The keto diet. What is the keto diet? In simple terms it's when you trick your body into using your own BODYFAT as it's main energy source instead of carbohydrates. The keto diet is very popular method of losing fat quickly and efficiently.
The Science Behind It
To get your body into a ketogenic state you must eat a high fat diet and low protein with NO carbs or hardly any. The ratio should be around 80% fat and 20% protein. This will the guideline for the first 2 days. Once in a ketogenic state you will have to increase protein intake and lower fat, ratio will be around 65% fat, 30% protein and 5% carbs. Protein is increased to spare muscle tissue. When your body intakes carbohydrates it causes an insulin spike which means the pancreas releases insulin ( helps store glycogen, amino acids and excess calories as fat ) so common sense tells us that if we eliminate carbs then the insulin will not store excess calories as fat. Perfect.
Now your body has no carbs as a energy source your body must find a new source. Fat. This works out perfectly if you want to lose body fat. The body will break down the body fat and use it as energy instead of carbs. This state is called ketosis. This is the state you want your body to be in, makes perfect sense if you want to lose body fat while maintaining muscle.
Now lets recap on the diet.
- Must enter the state of ketosis by eliminating carbs from the diet while intaking high fat moderate/low protein.
- Must intake fibre of some sort to keep your pipes as clear as ever if you know what I mean.
- Once in ketosis protein intake must be at least that of a gram of protein per pound of lean mass.
- That is pretty much it! It takes dedication to no eat carbs through out the week as a lot of foods have carbs, but remember you will be rewarded greatly for your dedication. You must not stay in the state of ketosis weeks on end as it is dangerous and will end up with your body turning to use protein as a fuel source which is a no no. Hope it's helped and good luck dieting!
The bulk of research suggests that the ketogenic diet is more effective than conventional diets in helping you lose weight and shed body fat. One of the reasons why the ketogenic diet provides such reliable weight loss results is because it consists primarily of highly-satiating whole foods like meat, high-fat dairy, and low-carb vegetables while removing all carb-rich, sugar-laden processed foods from the diet. By eating in this way, you will feel full while eating fewer calories and losing weight.
What Can You Eat On A Ketogenic Diet? Learn The Secrets To Burn Fat
We must all now be familiar with the Atkins Diet. Of all of the 'trend' diets that move through our popular culture, none has caused as much interest or controversy. Put forward by the late Dr. Robert Atkins in the 70's, the diet that has caused a storm is continuing to acquire both dedicated followers and severe opponents both within and without the medical community.
The Atkins diet itself is only the most popular of an approach usually called low-carb diets because of the primary interest in restricting consumption of Carbohydrates. Since the entire spectrum of our food is drawn from proteins, fats, carbohydrates or water, severe restriction of one group is seen by many as an arbitrary and possibly even dangerous step.
Most of the controversy surrounding low-carb approaches is not that they lie about weight-loss (studies continue to show marked weight-loss in many who use the diets) but the disturbing possibility that cutting the carbs out of your diet just isn't healthy. After all, what good is a diet that slims you down only to clog up your arteries and kill you? We've heard many arguments both for and against the use of low-carbohydrate diets, this article asks a radical question: Can going Low-Carb actually be healthy?
WHY SHOULD I LIMIT SUGAR & GRAINS?
The first and most obvious carbohydrate group and one we rarely have much argument about reducing is sugar. Sugar is a catch all term for a number of simple carbohydrates including fructose (fruit sugar), Galactose (milk sugar), sucrose (table sugar) and glucose (simple sugars such as blood sugar). Sugar consumption has been on the increase for decades and, despite the numerous campaigns against saturated fats, is certainly the biggest contributing factor to the increasing obesity epidemic.
Eating sugar causes a number of physiological effects in the body. The most striking of these is the sudden and marked increase in blood insulin. Insulin is the hormone in our body responsible for 'taxiing' the food broken down in out stomach to the various parts of our body that require these substances, although it has numerous uses. First, and most importantly, sugar, as glucose levels in out blood is extremely toxic. Left in our bloodstream without control elevated sugar levels would kill us quickly, so the powerful release of insulin helps keep our blood cleared of excess glucose. Unfortunately insulin is a double-edged sword. Excess sugar in our body cannot be disposed of in an unlimited number of ways. With our increasing sedentary lifestyles refusing to burn off much of this sudden and quick release of carbohydrate as we consume, sugar is rapidly converted to the same saturated fats we are constantly warned about. (As you can see, limiting saturated fat in the diet does not prevent us from accumulating fat in our bodies).
Sugar has other unpleasant side effects. The constantly elevated insulin levels can eventually lead to decreased insulin sensitivity (Syndrome X) and another case of Type II diabetes. Sugar also has an effect on cortisol and our adrenal glands. It causes an excess of these hormones leading to symptoms of stress and fatigue. Sugar also competes with the glucose carriers in our blood, which work with vitamins like Vitamin C, causing disruption to our preciously balanced immune system and causing premature ageing of the skin.
Sugar can be thought of as nitro-fuel for the body. It releases a very quick but harsh burst of artificial energy. In active individuals requiring peak performance from athletic pursuits, simple carbohydrates can be a useful tool, especially in the area of pre and post workout drinks. Much like a drag-racer using nitro fuel, this substance can be used to replace muscle glycogen and spare muscle wastage due to overtraining effects. Unfortunately few of us use sugar in this careful and controlled manner and are attempting to drive the finely balanced engines of our bodies on a fuel which causes too much stress and strain on a system that was never designed to handle the excess we provide.
So since low-carb diets almost completely eliminate sugar from our diets, we have already found one significant health benefit.
Most of our Western Governments offer health guidelines which ask us to base our food intake almost universally around grain-type carbohydrates, what were once grouped as starches. We know these most commonly as rice, pasta, potatoes and breads. These types of food appear to have been staples of our western diets since time immemorial (they're not, but that's another story). We are often told that eating these foods will leave us full, satisfied and full of a slow releasing stream of energy that is healthy and safe. Unfortunately, at least for human beings, this doesn't always appear to be the case.
Restricting the intake of grains and sugars makes a fairly quick and positive change towards a healthier life. However, it may be that in our urge to shed the pounds with as little pain as possible, the lower carb diets we choose are tilted towards the proteins and fats we don't really need and attention to vegetables is ignored. With a few minor modifications we can find a lower-carbohydrate approach that not only helps us maintain a normalised body-weight and fat mass but also helps us be an all round healthier individual. There are a hundred other points towards improving health but all these changes make an admirable start.
BULLET-POINTS AND OTHER HINTS FOR A HEALTHY STARTER APPROACH TO LOW-CARB LIFESTYLES
EAT YOUR VEGGIES! (They're the good carbs and won't interfere with your low carb benefits)
CHOOSE LEAN MEATS & EGGS (Eggs are a great source of protein as is grass-fed organic meat)
CHOOSE BETTER FATS (Make sure you eat a regular supply of Omega 3 fats amongst your other daily intakes. Saturated fat in moderation is not the danger. Sugar is)
STAY AWAY FROM SUGARS AND GRAINS! (Low carbohydrate is less about maligning one particular food group and more about staying away from those sources which your body can't handle in large amounts. Athletes and healthy individuals may be able to use limited sugar and/or grains to improve performance but the same basic rules apply elsewhere)
DRINK LOTS OF WATER (We often argue over what groups of food are essential or not but one we can all agree on is water. You need it and lots of it. Forgot food, without water you die fast!)
BE WARY OF SPECIAL LOW-CARB FOODS (There are a great number of healthy choices here, Athletes especially will enjoy easy-to-mix carb free protein drinks etc but as low-carb diets have hit certain food industries hard, expect lots of products that may be lower carb choices but are not healthy. Always remember the low-fat craze where manufacturers swapped saturated fat for lots of sugar...)
MIX YOUR FOOD CHOICES (Restricting grains and sugars is a great start but don't fall into the trap of just surviving on the same meat diet day in and day out. Mix your proteins and fats and vegetables offer a wide variety of healthy options)
ENJOY THE DIET! (Just because you stopped eating chips and bread with your meals doesn't mean you have to get bored! There is a limitless supply of sauces, seasonings, meats, eggs and vegetables that don't require high carb sugar and corn syrup additives to make great tasting meals. Get fitter and healthier and enjoy your food while you do! Enjoying bacon once in a while poses little threat. Compare this to downing a fizzy drink with eight spoons of addictive, toxic sugar and you see the advantages already)
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