Weight Loss And The Ketogenic Diet
It’s pretty obvious the well-known advice to “eat less, move more” for losing weight is not working for most people — if any. In fact, at least ⅔ of dieters who lose weight not only gain it back, but often do so with some extra weight. Yikes. So the question is, can there be a real solution to this problem? There just might be, and it’s a little-known process that more and more people are catching on to: ketosis for weight loss. Ketosis on a low-carb, ketogenic diet works because it helps suppress your appetite unlike other ways of eating. Not only that, it can also support increased focus and mental clarity. Imagine no longer obsessing about food or worrying about eating too much because your appetite is just… under control. No more counting calories! No more cravings. No more crazy amounts of exercise. Just satiety and a regulated appetite. Not only that, a ketogenic diet might even be able to help you lose weight faster than other methods — while keeping the weight off. If this idea appeals to you (and come on, how could it not?), you might be ready to try a ketogenic diet for weight loss. But you’re still left with some questions, so let’s cover all of the details you need to know to get started. Before you can use a ketogenic diet for weight loss, it’s a good idea to have an understanding of how it works. Here are some important points about the ketogenic diet: A ketogenic diet is centered around bringing the body into a state of ketosis. Ketosis is metabolic process in which the body burns fat for energy instead of its primary fuel, carbohydrates. When you drastically cut down on the amount of carbohydrates or calories you’re eating, and there aren’t enough carbohydrates from food to burn for energy, the body switches to the state of keto Continue reading >>
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 >>
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 >>
Ketogenic Diet Plan – Weight Loss Results Before And After Reviews
You may have heard of the ketogenic diet plan, but have no idea what it means. Or you’re looking for a new diet low in carbs that will actually give you results. Here’s our all-inclusive guide to this low-carb dietary lifestyle which includes ketogenic diet reviews from REAL people at the end. The ketogenic diet plan is a low-carb, high-fat diet that aims to alter your metabolism so that your body relies primarily on fat for an energy source instead of quick-burning carbs. Whenever you eat something high in carbs (a doughnut), your body will produce glucose and insulin. Glucose – Almost everything we eat can be converted into glucose. Carbs are sugars, and all sugars are easily converted to glucose. Since glucose is the easiest source for your body to convert to energy, it will be chosen over any other energy source to fuel the body. If you consume more sugar than your body needs to function, the excess glucose your body generates then gets stored as fat. Insulin – Insulin is released while eating. It notifies your body to start taking glucose out of its bloodstream, which then lowers blood glucose levels. If not for insulin, you would go into hyperglycemic shock from something as simple as eating a few slices of pizza. Since glucose is used as the primary energy source, fats aren’t needed, and instead they’re stored. Hence, people become overweight and increase their chances of health issues. The idea behind the ketogenic diet is to change your body’s main fuel source from carbohydrates to ketones, which are the products of fat metabolism. What are Ketones? When you deprive yourself of glucose, the liver will begin to break down fat into glycerol and other fatty acid molecules. The fatty acid is then broken down even further into what’s called ketogenes Continue reading >>
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A Keto Diet For Beginners
A keto or ketogenic diet is a very low-carb diet, which turns the body into a fat-burning machine. It has many proven benefits for weight loss, health and performance, as millions of people have experienced already. 1 Here you’ll learn how to eat a keto diet based on real foods. You’ll find visual guides, recipes, meal plans and a simple 2-week get started program, all you need to succeed on keto. Get even more, custom meal plans, ask the experts and low-carb TV, with a free trial. 1. Introduction: What is ketosis? The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones”. 2 This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply. Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar). Ketones are produced in the liver, from fat. They are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes lots of energy every day, 3 and it can’t run on fat directly. It can only run on glucose… or ketones. On a ketogenic diet, your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low, and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is obviously great if you’re trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy. When the body produces ketones, it’s said to be in ketosis. The fastest way to get there is by fasting – not eating anything – but nobody can fast forever. A keto diet, on the other hand, can be eaten indefinite Continue reading >>
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 >>
In Ketosis But Not Losing Weight? These Foods May Be Stalling Your Progress
Stop Stalling Volume Two: Malignant Mouthfuls Welcome back to the Stop Stalling series! Today, we’re going to take a look at some specific foods that may be causing your stall. These foods may be keeping you from getting ahead. The bad news is that a lot of them may be staples for you. Many of them seem keto-friendly: they’re low in net carbs and should be “safe.” In fact, they are “safe” for plenty of people. However, for some people, certain foods can cause stalls. If you’re in ketosis but not losing weight and have implemented everything advised in Volume 1: Operator Error, here’s a list of the most likely suspects. Dairy: Dairy is a tricky one. First of all, it’s very energy-dense (i.e. it has a lot of calories). That means that it can be really easy to overdo. Alas, keto isn’t magical, and calories still count. Secondly, it’s often a carbohydrate bomb. A glass of milk has about ten grams. It can have more or less depending on the fat content. It can be tough to tell with yogurt: while the actual carb count is probably lower than what is listed on the label (fermentation consumes some of the carbohydrates), you can’t always tell just how many there are. This is even ignoring the fact that many yogurts contain additives, including starch-based thickeners. Finally, dairy is especially prone to “rounding down”: even though many labels say that a serving of cheese contains zero carbohydrates, chances are that a serving contains as many as 0.7 grams. It seems like very little, but if you eat two servings (easy to do!), it’s going to add up over time. Many people rely on dairy, and when they drop it, they start losing again. Seeds and nuts: Seeds and nuts are horrible bastards. I love nuts, especially almonds. Especially the smoked ones or th Continue reading >>
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 >>
Ketogenic Diet Benefits For Weight Loss, Fighting Disease & More
Unlike many fad diets that come and go with very limited rates of long-term success, the ketogenic diet (or keto diet) has been practiced for more than nine decades (since the 1920s) and is based upon a solid understanding of physiology and nutrition science. Rather than relying on counting calories, limiting portion sizes, resorting to extreme exercise or requiring lots of willpower (even in the face of drastically low energy levels), the ketogenic diet takes an entirely different approach to weight loss and health improvement. It works because it changes the very “fuel source” that the body uses to stay energized — namely, from burning glucose (or sugar) for energy to dietary fat and, critically, your own body fat after the stage of “ketosis” is reached. Meanwhile, beyond its outstanding potential to help people lose weight and burn off fat stores, research shows that the ketogenic diet helps to fight serious diseases, including cancer and Alzheimer’s. Table of Contents 1. What Is the Keto Diet? What Is Ketosis? How to Get Into Ketosis What Are the Stages of Ketosis? Does the Keto Diet Work for Women? 2. Benefits of the Ketogenic Diet 3. What Is the Ketogenic Diet Plan? 5. Keto Side Effects and the Keto Flu What Is the Keto Diet? The ketogenic diet is a very low-carb diet plan that was originally designed in the 1920s for patients with epilepsy by researchers working at Johns Hopkins Medical Center. (1) Researchers found that fasting — avoiding consumption of all foods for a brief period of time, including those that provide carbohydrates — helped reduce the amount of seizures patients suffered, in addition to having other positive effects on body fat, blood sugar, cholesterol and hunger levels. (4) Unfortunately, long-term fasting is not a feasible op Continue reading >>
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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 >>
Weight Loss: Woman Lost Over Three Stone And Stripped Belly Fat Following This Diet Plan
Sharing her story to Reddit, poster ‘cfabriziostanton’ explained she lost 50lbs (three stone five pounds) in just four months. The mum-of-three revealed she still has another “10-20lbs of fat loss” to go before she is finished. Her images garnered lots of comments on the social media site, with most asking her how she did it. Responding to one commenter, cfabriziostanton said: “I follow a ketogenic diet. I feel like it has a bad reputation but it doesn’t need to be super greasy and fat laden for most who are trying to lose weight. “Once my body switched to using fat as fuel I had TON of excess fat already attached to my body to fuel it. “I eat protein of all kinds (fish, meat, eggs) fat (avocados and cheese mainly) and low-carb veggies (broccoli, asparagus, cabbage, lettuce, spinach and zucchini) but my portion sizes are significantly smaller since being in ketosis- because my appetite is suppressed and my thinking of what “normal” is has been completely rewired. “I’m starting to plan on how to transition successfully out of a strict ketogenic diet to a more balanced low-carb diet as I start introducing running and weight training.” On hearing she followed a keto diet, some commenters asked her how she found it, and she replied: “Keto can seem really intense and gross and greasy depending on who you’re following. People with a lot of body fat to lose do not need to eat a ton of fat to be in ketosis. I didn’t. Wed, September 27, 2017 Weight loss tips: 10 ways to get rid of belly fat. “A normal day for me looks like this: Breakfast: two-three eggs, avocado with tajin seasoning, bacon (or breakfast sausage, or neither if I’m not that hungry) or a low-carb whole food meal replacement shake with unsweetened almond milk. “Lunch: if breakf Continue reading >>
How To Lose Weight On A Keto Diet In 5 Easy Steps (+ 4 Real-life Examples)
CLEARLY the “eat less”, “eat low fat”, and “just eat everything in moderation” diets haven’t worked too well for most people. So, if you’re still trying to lose weight and keep it off, then maybe it’s time to try something that’s working for tens of thousands of people right now… The Ketogenic Diet. But is it all too good to be true? Yes, we believe Keto is fantastic for weight loss. We’ve just seen it work for way too many people (check out the success stories below). But it’s also not for everyone. So, in this post, we are giving you the real facts behind all the hype as well as real-life stories of people who have lost a lot of weight on Keto. PLUS, how to get started on Keto to lose weight in 5 EASY Steps. What is the Ketogenic Diet? THE HISTORY: Originally the Ketogenic diet was created as an effective treatment for epileptic children. BUT NOW: More and more people are finding that a Ketogenic diet has tons of benefits, including: a healthy way to lose weight, control blood sugar levels, improve your brain function, and potentially even reverse a myriad of health conditions. How does keto do this? The Keto diet puts your body into a powerful fat-burning metabolic state called nutritional ketosis. NUTRITIONAL KETOSIS: In nutritional ketosis, your body generally uses very few carbohydrates for energy. Instead, it switches to using ketones (which are produced from the breakdown of fats). That’s why the keto diet is often called a fat-burning diet… You can literally be burning your own body fat for energy! (It’s still unclear whether ketosis is the magical factor that makes a Keto diet so effective for weight-loss, but whatever it is, it seems to work!) So, how do we get into this nutritional ketosis state? You can get into nutritional k Continue reading >>
The Definitive Guide To The Ketogenic Diet
If you want to lose weight or build muscle faster and think the ketogenic diet might help, you want to read this article. How did a diet meant for treating epileptic seizures turn into a popular weight loss fad? That’s the story of the ketogenic diet, which was introduced in 1921 by an endocrinologist named Dr. Henry Geyelin. Geyelin, presenting at the annual meeting of the American Medical Association, explained that the ancient Greeks had discovered that fasting was an effective method of managing epileptic seizures. Hippocrates wrote about it and, like Geyelin, found that the seizures would return once eating resumed. Why? What was it about fasting that suppressed the seizures? Well, epileptic seizures are triggered by electrical abnormalities in the brain. The causes can vary, from genetics to brain injury, but more common is chronic inflammation throughout the body. Geyelin found that when people fast, two major changes occur in the blood: glucose levels fall and ketone levels rise. You’ve probably heard of glucose, also known as blood sugar, but not ketones, which are carbon-oxygen molecules produced by the liver that cells can use for energy instead of glucose. This finding fascinated Geyelin and he set out to determine if similar effects could be achieved without starvation. A decade of work proved they could, and the “ketogenic diet,” as it would be later called, was born. The purpose of the ketogenic diet is to maintain a state of ketosis, wherein the body’s primary energy source is ketones, not glucose. Early studies showed it was an extremely effective treatment for seizures, but in 1938, it was eclipsed by the anticonvulsant drug phenytoin. This medication became the standard treatment for epilepsy, effectively retiring the ketogenic diet from cli Continue reading >>
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 >>
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"i Lost 45kg On This Fad Diet"
This is the low-carb, high-protein diet changing lives. A year and three months ago, Traci Kehm decided she was ready to make a change. On a friend’s advice, she decided to try a low-carb, ketogenic diet — and has lost over 45kg to date. The ketogenic diet Traci had tried other diets before, including counting calories and going on Weight Watchers. But the ketogenic diet — which eschews carbs like bread, pasta, and sugar, and emphasises healthy proteins and fats like eggs, meat, and avocados — was finally the one that stuck. A typical day Traci used an optimal keto living chart that told her about how many grams of protein, carbs, and fat she should aim for in her diet. Based on her height, weight, and gender, Traci aims to eat under about 20 grams of carbs per day. A typical day of eating for her might include black coffee and a couple of eggs at breakfast, tuna salad with mayonnaise at lunch, and vegetables like broccoli along with a cut of meat at dinner. When she snacks, she usually reaches for almonds or a cheese stick, and limits all sugar and alcohol. What the doctors say Dr Kathryn Boling from Maryland follows a ketogenic diet herself. If you take certain precautions to ensure you don’t become dehydrated and don’t eat excessive amounts of proteins, the diet can be a great way to lose weight, Boling said. Not only will higher amounts of healthy fats — like avocado and coconut oil — keep you satiated for longer, but you won’t have to starve yourself to keep under a certain number of calories a day. Rather, you just have to watch your carb intake. However, not all physicians are on board with the diet. Some express concern about the higher levels of saturated fat, like those in meats and cheeses, that dieters may be consuming. And, Ashlee Wright, Continue reading >>