diabetestalk.net

Can I Lose Weight On Keto?

Here's Exactly How I Lost 50 Pounds Doing The Keto Diet

Here's Exactly How I Lost 50 Pounds Doing The Keto Diet

Of all the places to seek life-changing nutrition advice, I never thought the barber shop would be where I found it. But one day last January, after a couple years of saying to myself, "today's the day I make a change," my barber schooled me on something called keto. Normally, I take things he says with a grain of salt unless they're about hair or owning a business, but this guy could literally be on the cover of Men's Health. He's 6 feet tall, conventionally attractive, and his arms are about five pull-ups away from tearing through his t-shirt. If anyone else had implied that I was looking rough, I would've walked out in a fit of rage, but I decided to hear him out. I should clarify that I was out of shape, but my case wasn't that severe. I hadn't exercised in a few years and basically ate whatever I wanted and however much of it, but I was only about 30 to 40 pounds overweight. My barber went on to explain that this diet, paired with an appropriate exercise routine, allowed him to completely transform his body in less than a year, and all he ate was fatty foods. Once he showed me his "before" picture, I was sold. It was time to actually make a change. Short for ketogenic, keto is a high-fat, moderate protein, low-carb diet that forces your metabolism into what's called a state of ketosis. There's a much more scientific explanation to that, but it basically means that instead of burning carbohydrates (mainly glucose, or sugars), your body switches to burning fat as a primary source for energy. Keto isn't necessarily about counting calories, though the basic idea of eating less in order to lose weight still applies. This is more of a calculated way to rewire your metabolism so that it burns fat more efficiently over time, using very specific levels of each macronutrient Continue reading >>

A Ketogenic Diet To Lose Weight And Fight Disease

A Ketogenic Diet To Lose Weight And Fight Disease

Obesity and metabolic diseases have become the world's biggest health problems. In fact, at least 2.8 million adults die from obesity-related causes each year (1). Metabolic syndrome affects over 50 million people in the US, and can lead to a variety of health problems (2, 3, 4). To combat this, many diets have emerged, few of which are actually backed by research (5). The benefits of the ketogenic diet, on the other hand, are well-supported by science (6, 7). This article explains how a ketogenic diet can help you lose weight and fight metabolic disease. A ketogenic diet is high in fat, moderate in protein and extremely low in carbs (8). As carbs are reduced and fat is increased, the body enters a metabolic state called ketosis. Then the body starts turning fats into ketones, which are molecules that can supply energy for the brain (9, 10). After a few days or weeks on such a diet, the body and brain become very efficient at burning fat and ketones for fuel instead of carbs. The ketogenic diet also lowers insulin levels. This, along with the increased ketones, are two of the main reasons this diet has so many health benefits (9, 11, 12, 13, 14). Staple foods on a ketogenic diet include meat, fish, butter, eggs, cheese, heavy cream, oils, nuts, avocados, seeds and low-carb vegetables. In contrast, nearly all carb sources are eliminated, including grains, rice, beans, potatoes, sweets, milk, cereals, fruits and even some higher-carb vegetables. A ketogenic diet is a high-fat, moderate-protein and low-carb diet. It primarily works by lowering insulin levels, producing ketones and increasing fat burning. There is strong evidence that ketogenic diets are very effective for weight loss (15). They can help you lose fat, preserve muscle mass and improve many markers of disease Continue reading >>

How I Lost 15 Pounds In 6 Weeks—without Gaining A Pound Back

How I Lost 15 Pounds In 6 Weeks—without Gaining A Pound Back

Feeling unsatisfied Two months ago, Amy Levine felt the way many of us do: frustrated with lingering love handles and sick of squeezing into her jeans. "I was tired of having a little bit of extra weight on me, and I actually started snoring at night," she says, noting that snoring is more common in people who are overweight and actually has dangerous health implications. "I was horrified at that!" At that point, Levine decided to make a change. She heard about Hacienda del Sol—a wellness retreat in Costa Rica—from her husband Jason's colleague, who said his wife had a transformative experience during her visit there. Healthy swaps "We looked into the program and I was on board immediately," Levine says of Hacienda del Sol's wellness retreat. As a mom of three, the idea of going to Costa Rica—alone!—for a week was a dream. So she booked it. With six weeks to prepare, Levine says she wanted to feel physically and mentally ready to participate, so she decided to clean up her eating. "I committed to a much more conscious diet," Levine says of her pre-trip prep. "I just didn't eat anything that I shouldn't eat." That meant cutting out sugar (except fruit), switching to whole grains, and practicing good portion control. She also amped up her workout regimen, riding a stationary bike for 30 to 60 minutes, three times a week. "Within those six weeks I actually lost 10 pounds, " she says. "I was really surprised because I didn't think I was eating that badly." But her week at Hacienda del Sol required further dietary changes. (Here are some surprising ways to kick your sugar habit.) A Ketosis diet Levine arrived in Costa Rica feeling lighter and ready as ever to tackle Hacienda del Sol's weight loss program (Ketogenic and TacFit Weight Loss Retreat), which relies on a k Continue reading >>

Keto Diet Weight Loss Rate – How Fast Can You Lose Weight?

Keto Diet Weight Loss Rate – How Fast Can You Lose Weight?

“I have to lose extra weight fast, urgently, right here and right now. I can not wait a minute, otherwise I cannot wear my favorite clothes to a party, wedding, concert etc.” You are familiar with those thoughts, aren’t you? We always wait until the last day, and then we begin to panic and search for a diet for rapid weight loss. You try to water or juice fast, lose 3-5 kg (6.6 – 11 lb) of nothing but water weight and despite what the scales say, you look no different and feel weak and dehydrated. The keto diet is the safest way to lose weight very fast, but just what is the keto diet weight loss rate? Read on to find out. What is the keto diet weight loss rate? I’m sure there are only ketogenic diet followers among my readers. Well, I’m almost sure of that. Some of you have just entered our low-carb club, and you are really wondering – what is the keto diet weight loss rate? After all, you could be in the category of those who need to fit into a sexy dress just next week. Keep track of your progress! Weight loss is easier when you’re collecting analytic data on yourself! Add to cart Select options Select options Add to cart So, let’s find out what is the weight loss rate on a ketogenic diet. First of all we have to figure out how exactly how our calories get burned with a keto diet. The principle of calorie burning is very simple, although to be honest, I do not agree with it. As for me it is complicated. I think everything is very difficult with our bodies. I will explain it with simple words, without bothering your brain with any detailed information. You are definitely in a rush to start doing whatever needs to be done to fit into the same dress. When you live your usual life without any diet your body gets energy from carbohydrates. As soon as you Continue reading >>

Is The Ketogenic Diet Right For You? Nutritionists Weigh In

Is The Ketogenic Diet Right For You? Nutritionists Weigh In

You may be hearing a lot about the ketogenic diet as a way to slim down while noshing on butter and heavy cream. This way of eating is suddenly hot among venture capitalists in Silicon Valley, who believe it will help them live longer and healthier, CNBC reports. Some praise the high-fat/ultra low-carb plan for helping them to lose weight and have energy all day long. Other advocates say it finally helped them to get control of their body. How does it work and could it help you? We asked Bonnie Taub-Dix, a registered dietitian nutritionist and author of “Read It Before You Eat It”; and Keri Glassman, nutritionist, registered dietitian and TODAY Tastemaker. To start with, both said they would never advise the ketogenic diet for weight loss. “Cutting out carbs is usually an invitation to overeat them at another point,” Taub-Dix said. “For a diet where you’re looking to lose weight, look good and feel good… I would not recommend a diet like this.” “For safe and effective weight loss, the carb reduction is too extreme,” Glassman added. RELATED: Read inspiring stories of ordinary people slimming down in TODAY's My Weight-Loss Journey Here’s what you need to know: What is the ketogenic diet? It’s a diet fine-tuned in the 1920s to help treat epilepsy. It does help to control seizures in some children, but it’s not recommended for adults “mostly because the restricted food choices make it hard to follow,” the Epilepsy Foundation says. The diet has just recently begun to be touted as a weight loss plan, Glassman noted. She described it as eating “mostly fat with a teeny bit of protein and carbs.” How does it work? Your body normally relies on carbohydrates for energy. It breaks them down into glucose, which is your main source of fuel. If that Continue reading >>

Diet 911: Ketosis For Dummies

Diet 911: Ketosis For Dummies

Dear M&F, I’m trying to see my six-pack. I’m following a ketogenic diet, but my weight loss seems to have slowed down. Can you help me speed things up? —Wayne F., KS Ketogenic diets (around 50 grams of carbs per day) are extremely effective for getting lean because you reset the body’s enzymatic machinery to use fat as its primary fuel source in the absence of carbs. I see three problems with your diet that are certainly causing your fat-loss plateau—too much protein, not enough good fat, and residual carbohydrates. Play Video Play Loaded: 0% Progress: 0% Remaining Time -0:00 This is a modal window. Foreground --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Opaque Background --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Window --- White Black Red Green Blue Yellow Magenta Cyan --- Opaque Semi-Transparent Transparent Font Size 50% 75% 100% 125% 150% 175% 200% 300% 400% Text Edge Style None Raised Depressed Uniform Dropshadow Font Family Default Monospace Serif Proportional Serif Monospace Sans-Serif Proportional Sans-Serif Casual Script Small Caps Defaults Done To break your plateau, pump up the fat in your diet to about 50% of your total daily calories and reduce the protein to 30%–40%. The rest of your calories will come from vegetables. Traditionally, bodybuilders opt to get their protein from tuna and lean meats such as chicken breast. However, on a diet like this, you should switch to darker meats and oily fish. Eating salmon, chicken thighs, lamb, and lean beef allows you to get your protein and fat in one source. The last issue is your consumption of “residual” carbohydrates—the carbs you’re not even aware you’re eating, like those in nuts and meal-replacement shakes. It’s OK t Continue reading >>

How Quickly Can You Expect To Lose Weight When You Eat A Keto Diet?

How Quickly Can You Expect To Lose Weight When You Eat A Keto Diet?

This is one of those questions that gets asked a lot so I wanted to address it in this post. I know that one of the things that excited me about starting the ketogenic diet in the beginning was reading about all these crazy weight loss success stories that some women seemed to experience. You know, the ones where they lose 14 pounds in the first three weeks and then continue to lose 4 pounds a week for the next 6 months and voila they’re at their ideal weight. I loved the thought of getting into a fat burning state and just watching the excess pounds melt away. In actuality, it took me about a year to lose 30 pounds. However it didn’t take a year for me to start feeling and looking a great deal better, though. This actually happened in a matter of weeks. Every Woman is Different The thing about losing weight on the keto diet is every woman is different. Those who have a lot of excess fat will find that it comes off more quickly. Those who have a lot of metabolic derangement or hormonal healing to do will find that it takes longer. Your body’s main goal is always survival and health. It doesn’t care about how it looks, it cares about how it’s functioning. When you start eating keto with weight loss in mind, you kind of have to trust the process. What you are doing is feeding your body all the nutrients it needs to heal, build, release and do whatever it needs to do in order to move towards optimal health. Some women will experience this as a fairly drastic weight loss, and others will experience this as a slow weight loss. If you have a great deal of healing and balancing to do internally, you may even experience a little weight gain in the beginning. (I know, few women want to hear this). Embarking on a journey of health is a little like embarking on a journey Continue reading >>

How Ketosis Helps You Lose Weight Through Suppressed Appetite

How Ketosis Helps You Lose Weight Through Suppressed Appetite

One of the reasons The Bulletproof Diet with Bulletproof Coffee works so well for people looking to lose weight is that Bulletproof Intermittent Fasting helps your body to more easily enter a state called cyclical ketosis, which is great for a whole bunch of reasons. Ketosis is a cornerstone of becoming Bulletproof; listen to these recent Bulletproof Radio episodes with ketosis experts Jimmy Moore and Dominic D’Agostino to get the scoop on how and why it works. It’s what happens when your body switches to burning fat instead of sugar for energy, and it only happens when you eat almost no carbohydrates, or when you hack it using certain kinds of oils. Many people first stumble upon the idea of ketosis while looking for a weight loss strategy. That can be a major part of it for so many people out there who have tried just about every other diet out there but haven’t seen the results they’d hoped for. But when people experience the mental clarity and focus that ketosis brings, the game changes! This post walks you through one of the most important yet underrated mechanisms that makes ketosis so effective for people who have tried everything else to lose weight and failed to keep it off: appetite suppression. Ketosis works for weight loss in the short term, but that’s not why it’s so amazing. Short term weight loss is easy (I’ve lost at least 200 pounds of short term weight…because it always roared back on with a vengeance so I could lose it again!) When you look at keeping your weight off forever, ketosis provides a level of appetite suppression that is actually liberating. Ketosis helps you literally stop thinking about food all the time. Why Calorie Counting Is So Ineffective One of the reasons old-fashioned, calorie-restricted diets tend to fail is becau Continue reading >>

A Doctor On Why Ketosis Helps You Reduce Cravings & Hunger

A Doctor On Why Ketosis Helps You Reduce Cravings & Hunger

Kim Crawford, M.D., ABAARM If you're embarking on a weight-loss journey, chances are you'll run into the nutritional ketosis diet. But have you ever wondered if (and why) ketosis can help you lose weight? First, let me assure you that it can. In fact, even mainstream doctors are suggesting ketogenic diets for an entire host of patients, including those with metabolic syndrome. The beauty of the standard ketogenic diet—which consists of about 70 to 80 percent healthy fats, 10 to 20 percent protein, and 5 percent carbohydrates—is that you will not feel hungry or deprived. Ketosis can also offer health benefits that stretch far beyond weight loss. This way of eating can be beneficial for people with mitochondrial dysfunction and cancer or for athletes looking to increase their athletic performance. Here's why the ketogenic diet is a good choice for weight loss and overall health: Ketosis is a great appetite suppressant; if you are eating a standard (high-carb) American diet, you have blood sugar swings that can cause bouts of intense hunger—sometimes within as little as two hours of eating a meal! When you enter ketosis and start burning fat for fuel, your blood sugar will stabilize at a lower, healthier level. The healthy fat will be metabolized into ketones by your liver, and that will suppress your hunger via several metabolic pathways. When it comes to most hunger pangs, we're talking about ghrelin, not leptin. Ghrelin is the main hunger hormone and increases appetite. When you eat, ghrelin levels drop, if you are overweight they won't drop as much as they should. When you start to lose weight on a non-ketotic diet, your body senses that it's being starved and ghrelin levels increase. This is one reason regular diets often fail. The good news if you're on a ketot Continue reading >>

10 Tips For Getting Into Nutritional Ketosis For Weight Loss

10 Tips For Getting Into Nutritional Ketosis For Weight Loss

10 Tips For Getting Into Nutritional Ketosis For Weight Loss What is Nutritional Ketosis? Ketosis is an eating plan where the body uses ketones to fuel the brain and body instead of glucose like most people use when on the SAD (standard American diet). It can be very helpful for blood sugar and consistent energy because fat is a very stable source of fuel. We all have a few million calories of fat we would gladly burn off, right? It takes a while to get into ketosis and it can be elusive if you are not paying close attention. It can be very safe for a period of time (even forever) but each person has to decide what feels compatible with their own lifestyle. Some experts do not think it is an optimal state for athletes but others experts disagree. I think we all have bio hack ourselves to see what feels right. Of course, I believe that the paleo template is good starting place for optimal health but ketosis can be an add-on or tweak for people who get stuck or feel hopeless. It can be a powerful and effective way to lose weight without hunger and many of my friends have had success with it. Always ask your doctor before beginning any new nutrition or weight loss plan. Here are some ways to make it work for you: 1. Eat Less Protein I have a made a handy dandy chart here for figuring out the right amounts for you. Most average ladies need about 50-100 grams, no more, fyi. You have to self experiment a little to find what is right for you. The idea is that protein can turn to sugar if someone eats more than they need, then the sugar spikes blood glucose encouraging fat storage. 2. Eat More Fat I used to see this all the time in clients, I say add more fat and people add a tsp of evoo to their salad, NO!!! I am talking about seeing fat as a food group not a side item. Avocad Continue reading >>

Ketogenic Diet Weight Loss Results | I Lost 30lbs In 6 Weeks

Ketogenic Diet Weight Loss Results | I Lost 30lbs In 6 Weeks

My Ketogenic Diet Weight Loss Results Before I talk about the ketogenic diet, I would like to give you a little background about myself. A few years ago I had manage to eat and drink my way up to 280lbs. Even though I have a goofy smile in the picture below, it was a very depressing time in my life. The only thing I was worried about when I got off work was beer and unhealthy foods. I could go to Long John Silver’s and eat eight pieces of fish, eight shrimp, a large box of fries and still look for more food to eat. The last thing on my mind was any type of diet or exercise. I was about 265lbs in the photo below… Uhggg!! Fast forward a few years, I went through a separation and ended up homeless. I decided to quit drinking, start working out and of course, find a job… At the time of this next photo I was about 250lbs and had been sober for two months. I had been working out for about a month, doing a total body workout three days a week. When I would workout, I would do three sets of ten reps per body part. That’s all I remembered from high school when I played football…lol About 250lbs As far as my diet goes, I just did what I was taught in the past about eating healthy. It was basically high carbs, low fats, fruits and veggies. I remembered the old food pyramids back when I was a kid and all I could think of was… “Fat is Bad”… It made sense… Why would I eat fat if I was trying to lose fat? As you notice at the top of the pyramid, Fats and Oils are to be used sparingly. And from looking at the bottom of the pyramid, I can eat all of the bread, rice, cereal and pasta I wanted. So that’s exactly what I did. I was eating tons of bread from sandwiches because most of the deli slices were low fat. I’m talking loads of spaghetti, lasagna, mac and chees Continue reading >>

Christina Lost Over 100 Pounds By Following This Low-carb Diet

Christina Lost Over 100 Pounds By Following This Low-carb Diet

After trying to lose weight since 2010, 34-year-old Christina Baird told POPSUGAR that a doctor's visit in 2015 revealed that she had hypothyroidism, also known as an underactive thyroid. Her thyroid wasn't producing enough of the hormone that's responsible for controlling how her body uses energy from food. This is why her metabolism was so slow and she wasn't able to lose weight, even though she was exercising regularly. With a starting weight of 263 pounds, her doctor recommended she have gastric sleeve surgery to help jump start her weight loss. She had the surgery on Aug. 6, 2015 and started working out four days later. She started slow, walking 45 minutes a day. Eventually, she researched weightlifting, types of cardio, and HIIT, and she joined the YMCA. She now drops her four kids off at school, heads to the gym, and does 45 minutes of weightlifting and 30 minutes of HIIT cardio, five to six days a week, all before going to work. Christina decided to make herself her number-one priority. She said, "When people ask me where I find time to work out every day, I gave up sitting time, TV time, sleeping in time. It is a part of my life, just like sleeping or eating. It has to become something you have to do." Christina has lost 107 pounds and says the surgery played a roll in the first 40 pounds, but that healthy habits are what's helped her lose the rest. She follows a ketogenic diet 80 percent of the time, which is focused on healthy fats, protein, and low-carb foods. Christina said, "I chose this because I really just liked the energy I had." If her body is craving carbs, she listens and chooses complex carbs like "sweet potatoes, quinoa, brown rice, and fruit," and she enjoys a treat on Sunday. Here's what her daily diet looks like: Breakfast: "Usually breakfast i Continue reading >>

7 Fat-burning Snacks You Can Eat At Night To Lose Weight

7 Fat-burning Snacks You Can Eat At Night To Lose Weight

You Shouldn't Punish Yourself When Losing Weight, Eat, Eat, Eat I like to snack a lot and so that means I can either snack on stuff that is bad for me or I can snack on foods that will burn fat. You are the same way. The problem that many of us have is that we don’t know what are the healthy snacks out there and finding processed snacks in packages is a lot easier. Unfortunately, the processed snacks are the ones doing the most damaage. In the long run, is it really worth damaging your body with some junk just because you didn’t want to take the time to prepare a healthy snack? I’ll answer for you: no. Here at Thrive/Strive we are big fans of the keto diet. In fact, we have have a weight loss program that completely revolves around it. One of the great things about the ketogenic diet is the amazing recipes that you come up with that not only help you burn fat but also taste great. Quick Background on the Ketogenic Diet Before we dive into the snacks I want to provide you with some quick background on the ketogenic diet so you understand the logic behind these snacks. The ketogenic diet is a low-carb, moderate protein, and high-fat diet. The goal of the diet is to get your body into a metabolic state known as ketosis so that instead of burning glucose for energy it burns fat. This is kind of mind blowing because you are eating fat to burn fat. It’s important to keep in mind that not all fats are bad and in fact, most of our ancestors didn’t have the luxury of making bread, pasta, or cake. Once your body becomes keto-adapted, insulin isn’t being produced preventing fat from being released. 7 Healthy Snacks That Will Help You Lose Weight The general idea behind these snacks is that some can be eaten quickly (pork rinds) and others you will want to prepare ahead Continue reading >>

The Ketogenic Diet Might Be The Next Big Weight Loss Trend, But Should You Try It?

The Ketogenic Diet Might Be The Next Big Weight Loss Trend, But Should You Try It?

Here's what you need to know about the high-fat, low-carb diet everyone's talking about. Google has released the top search terms of 2016, and when it comes to weight loss, it turns out folks were especially drawn to the ketogenic diet. It was one of the 10 most-searched diets this year, landing halfway down the list (just a few notches below the taco cleanse!). But if you weren't among the keto-curious in the last 12 months, you're probably wondering now, Is this something I should try? (And what does ketogenic mean again?) Read on for a quick primer on the plan, and my bottom-line advice. What is the ketogenic diet? In a nutshell, it's a high-fat, low- to moderate-protein, low-carb eating plan. On a ketogenic diet, roughly 75% to 90% of daily calories come from fat; 6% to 20% come from protein; and 2% to 5% come from carbohydrates. It was originally devised as a tool for controlling epileptic seizures (though doctors aren't exactly sure how it works) before there were drugs to treat seizures. In the past few decades, it has reemerged as patients and parents seek alternatives to pharmaceuticals. But the ketogenic diet has also been adopted as a weight loss plan. The goal of the diet is to achieve ketosis, a state in which the body is using fat as its primary fuel, rather than carbs. After three to four days on a ketogenic diet, back-up stores of carbohydrates, called glycogen, become depleted and ketosis kicks in, triggering some weight loss and the appearance of a leaner physique. But in terms of dropping pounds, the primary advantage of a ketogenic diet is that it doesn't leave you hungry, since it involves eating a good deal of satiating fats, and the state of ketosis has been shown to reduce appetite. What does the research say? A recent Spanish study tracked 20 ob Continue reading >>

Ready To Tackle The Ketogenic Diet Head On With Community Support?

Ready To Tackle The Ketogenic Diet Head On With Community Support?

Would you feed your pets stuff that could damage their bodies? Of course not, and yet we do this to ourselves every single day. When trying to lose weight the first thing that you should look into is sugar because it is one of the most damaging things you can put in your body. You’re a Sugar-Burner Almost every diet finds a way to add sugar to your system. It doesn't have to be from cookies or cupcakes. It can be from breads, pastas, and even vegetables. Your body has become accustomed to running off of glucose (sugar broken down). That is why you have sugar cravings, afternoon fogginess, mood swings, and other things that you don't associate with sugar. The Ketogenic Diet works to break that cycle so that your body is no longer reliant on glucose. How? By lowering carb consumption, making sure you get enough protein, and increasing the fats that you eat. What Is the Ketogenic Diet? The Ketogenic Diet is a low carb, moderate protein, and high fat diet. Yes, high fat. Contrary to what you've been taught over the years, fat isn't the problem, sugar is the problem. 60% of our brain is made up of fat and you like your brain don't you? The purpose of the ketogenic diet is to switch your body from being a sugar-burner to a fat-burner. At most, your body can hold 600 g of glucose (what sugar gets converted into). That is about 1.3 lbs of fuel that your body can use before it needs to find more. That's why you are always on the hunt for more cabs. Fortunately, your body can store an almost unlimited amount of fat. When you become keto-adapted your body stops burning glucose for energy and instead, burns fat. Check out what Erin had to say... Having a community of awesome people following along on the same journey as me helped me lose more weight than I had even hoped for. I l Continue reading >>

More in ketosis