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How Does Ketosis Make You Lose Weight?

The Best Way To Lose Weight

The Best Way To Lose Weight

The Ketogenic weight loss plan that gets results.. Here's a step-by-step plan for the best way to lose weight, now that you know why a ketogenic diet is the best weight loss program. Get the supplies, books, foods and anything else you need and begin the diet using the steps and tips in my Ketogenic Diet Plan. After the first month, implement a high intensity interval training exercise program, at your speed. If walking really fast is high intensity for you, do that once or twice a week. Most importantly, begin a high intensity weight training program once a week, like the one in Doug McGuff's Body by Science program or Fred Hahn's The Slow Burn Fitness Revolution. The purpose of this is to increase muscle insulin sensitivity and build muscle mass, which will translate into a higher metabolic rate, lower insulin levels, and more fat burning. Set up an accountability system. Find someone who will be an independent measure of your weight loss. It helps to stay with the plan, if you know you have to admit your indiscretions to someone important. And holding yourself accountable is important too. Be consistent, and don't cheat. It takes time for the body to build the enzymes it needs to burn fat instead of glucose. In addition, it takes 3-4 days to get into the fat burning mode of ketosis. Once you are in ketosis, it only takes one cheat day to stop the fat burning, ketotic process, and you'll have to start over. So don't start a ketogenic diet plan just before some major food holiday, like Thanksgiving or Christmas, unless you are sure you can weather the pressure to eat sweets and starches. Be patient. Even the best way to lose weight won't work if you don't give it time. And here's a tip: don't weigh yourself every day. Your weight can vary between 2-4 pounds each day be Continue reading >>

8 Ketogenic Foods That Can Help You Lose Weight

8 Ketogenic Foods That Can Help You Lose Weight

If you're looking for the most hard core low-carb diet of all the low-carb diets, the ketogenic diet is it. The trendy ketogenic diet, which reportedly has fans like Lebron James and Kim Kardashian, reduces your daily carb intake to 35 grams or less, depending on the plan you follow. That's about the amount in one large apple for the whole day. The theory behind the ketogenic plan is that when your body doesn't have any carbs to use as energy, your liver converts fat into fatty acids and ketones. Then those ketones are used as a primary energy source by your body (meaning you burn more fat each day), says Jim White, R.D., spokesperson for the Academy of Nutrition and Dietetics and owner of Jim White Fitness & Nutrition Studios in Virginia. That whole process is called ketosis. While, in a pinch, ketones can replace carbs as your body’s primary energy source, it often comes at a price. Ketosis can cause side effects like constipation, fatigue, brain fog, and possible nutritional deficiencies, White says. Obviously, we don't recommend any unsustainable eating plan that seriously restricts important nutrients like carbs. However, incorporating certain keto-friendly foods that are rich in protein and healthy fats into a well-rounded diet can get you to your pounds-dropping goals faster. That's because these eats help you build more lean muscle, prevent blood sugar highs and lows, and keep cravings at bay. "Salmon is rich in polyunsaturated omega-3 and omega-6 fatty acids, which you can only get through the food you eat," White says. "Increasing your intake of polyunsaturated fats can help reduce inflammation and therefore improve your ability to lose weight." Plus, salmon is brimming with vitamin E, a powerful antioxidant that can help slash your inflammation levels even Continue reading >>

Are Low-carb Diets Effective For Weight Loss?

Are Low-carb Diets Effective For Weight Loss?

Do you want to lose weight, build muscle, or feel more fit? Join Beachbody On Demand, and get unlimited access to Beachbody’s world-famous programs, including 21 Day FIX®, CORE DE FORCE®, and P90X®. Don’t miss out on your chance for amazing results. Sign up today! You’ve probably heard about the benefits of a low-carb diet. Namely, that you’ll experience rapid weight loss by ditching the bread basket and doubling down on a cut of steak. But a low-carb diet isn’t that straightforward in actual practice. Though the principle behind it sounds simple enough — less pasta! more protein! — the diet can be easy to misinterpret. Thanks in part to the perpetuation of popular low-carb diets like the Atkins Diet, which recommended replacing carbs with virtually any high-fat, high-protein foods when it came onto the scene in the early ’70s (it’s now a phased approach that includes gradual increases in carbs), many people end up taking low-carb diets to extreme measures. People nixed hash browns and toast, and piled their plates with bacon, eggs, and sausages with impunity. Some people lost weight, and often quickly, following this model. But, why exactly can people lose weight following a low-carb diet? What Is a Low-Carb Diet, and How Do You Lose Weight on It? According to the 2015-2020 Dietary Guidelines for Americans, carbohydrates should make up 45 to 65 percent of a person’s total daily calorie intake. Any amount less than this could be considered low carb. For someone consuming 2,000 calories a day, this is about 225 to 325 grams of carbohydrates per day. Most low-carb diets limit carbohydrate intake to between 50 to 150 grams per day, depending on the diet, so there’s some variation. If you want to follow a low-carb diet in a way that optimizes overal 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 >>

Weight Loss And The Ketogenic Diet

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 >>

Can Eating Fat Help You Lose Weight? Let’s Look At The Ketogenic Diet.

Can Eating Fat Help You Lose Weight? Let’s Look At The Ketogenic Diet.

Fat makes your meals more palatable and helps you feel full, so it’s no wonder the high-fat ketogenic diet is increasing in popularity. The diet has been trending for the past three years, as “keto” blogs and cookbooks continue to pop up and build an impressive fan base. This diet has been used under close supervision by physicians and dietitians since the 1920s for treating epilepsy and has shown promise in managing brain cancer. But is it useful and healthy as a strategy for weight loss? First, the basics: On the ketogenic diet, at least 70 percent of your daily calories come from fat. Five to 10 percent of your calories come from carbohydrates (20 to 50 grams a day). The rest, up to 25 percent of your daily energy, comes from protein. By contrast, the healthy diet recommended by the Institute of Medicine is 45 to 65 percent carbs, 20 to 35 percent fat and 10 to 35 percent protein. The ketogenic diet’s low-carb target can be met only by avoiding grains, dairy products, fruit, and legumes such as chickpeas and lentils. Starchy vegetables such as sweet potatoes and squash are out, and even amounts of lower-carb vegetables are limited. So what’s left to eat? Typically, eggs cooked in butter for breakfast; for lunch and dinner, meat, chicken or fish with salad or green vegetables and plenty of oily dressing. Sorry folks, no alcohol on this diet. Even red wine is out. The ketogenic diet gets its name from a process called ketosis. Ketosis happens when your body doesn’t have enough energy from glucose (carbohydrates), so it adapts by using stored fat for energy. The result? Weight loss. Does the ketogenic diet lead to faster or more sustainable weight loss than other diets? The research to date suggests that initial weight loss on the keto diet is impressive but 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 >>

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 >>

Top 10 Reasons You’re Not Losing Weight

Top 10 Reasons You’re Not Losing Weight

These are the top 10 reasons you’re not losing weight on a low carb diet. A great FREE printable for the fridge and an easy reminder to stay on track. Just click on the image below to save the PDF for printing. UPDATE – watch the quick video below. No compatible source was found for this media. Top 10 Reasons You’re Not Losing Weight Eating LCHF Too Many Carbohydrates – are carbs starting to sneak back into your diet? Be honest and start tracking everything using KetoDietApp. A little treat here and there adds up. Some are more carb sensitive (or insulin resistant) than others. I know that my carbs have to be around 50g/day to be feeling great and in control of my appetite. Lower than that and I will lose a little bit of weight, above that and I know my weight loss will stall. I generally go between 35-70g/day without too much tracking because I have done it for so long. Too Much Fruit – yes I use berries on my breakfast and desserts, but that is it. I allow my children to eat fruit (without gorging) as they are fit, healthy and in the normal weight range. For me, the sugar and fructose in fruit is too much. Sure, enjoy it as a treat and eat only low carb nutritent dense berries. See fruit as an occasional sweet treat. Packed with fibre, antioxidants, nutrients……… “If you are overweight, fruit is not your friend” Too much Dairy – my biggest downfall is milk. I love my lattes and flat whites. Now milk is great, full of protein and calcium, but it also contains about 5% carbs. A latte can range from 9g to 15g carbs depending on the size you choose. Most dairy such as milk, cream and yoghurt contains approximately 4- 5% but you are more likely to drink a large glass of milk, eat a bowl of yoghurt or drink a large latte than eat 250g of full fat cheese Continue reading >>

The Definitive Guide To The Ketogenic Diet

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 >>

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 >>

Why High Levels Of Ketones Does Not Equal Greater Weight Loss

Why High Levels Of Ketones Does Not Equal Greater Weight Loss

2 0 In a previous posting, I spoke through the different ways in which you can measure the level of ketosis in the body. One of the points that I brought up is this notion that exists in the keto world of people being told or believing that a higher ketone reading automatically means you will experience a greater rate of weight loss. The point I stated before and I want to repeat again is a classic misinterpretation of cause and effect in that: “Just because you have a high ketone level in the body, does not mean that you will automatically experience a fat/weight loss.” I’ve been working with the application of a ketogenic diet for over 8 years now and where this notion came that high ketones=greater weight loss, I’m not too sure. Over the past couple of years though with the explosion in the popularity of a ketogenic diet, it is becoming more prolific especially amongst many keto online groups. I have had clients come to me in the past before looking for help with their diet. They have followed many “experts” advice online and it has lead them down a path of believing that the only way to success with this form of diet is all about upping the fat, driving the carbs and the protein down as much as you can. Some people coming to me were consuming as much as 80% or even 90% of their diet as fat. Now unless you have a specific therapeutic reason for following a ketogenic diet or if you really feel like that is the optimal diet for you, not many people need to be eating this much fat. Also, if you are someone that is looking to follow this diet especially for weight loss, then I promise you, adding more fat above what your body needs is going to cause you to gain, not lose weight. Where I really see this occurring, is when people are struggling to lose weight o 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 >>

Keto & Weight Loss

Keto & Weight Loss

One of the most common reasons people start a ketogenic diet or simply cut carbohydrates is to lose weight. But does the hard, scientific evidence say? Additionally, does a low-carb diet just get rid of the water weight- or does it shed body fat and maintain lean mass? In this piece we analyze if eating more fat really makes you less fat. The Key Figures in Body Weight Everyone is always talking about “losing weight”- but what are the exactly referring to? Human body weight refers to the amount of mass on your body. The bulk of this mass is from body fat, water, muscle, and bone. Being overweight means that you have extra body weight from fat, water, muscle, or bone. Obesity means that someone has an excess amount of fat to the extent that it harms your health. Oftentimes, doctors, nurses, and other professionals will put your weight in terms of your height and gender in a figure called body mass index (BMI). According to the World Health Organization, a BMI from 25-30 usually indicates someone is overweight, BMI in the 30-35 range puts someone in the range of being obese and 35 and over morbidly obese. [1] Medical and public health research suggests that body weight and BMI are useful indicators of health. According to the National Institutes of Health, being obese and morbidly obese is significantly associated with an increased risk of developing serious health issues such as certain cancers, heart disease, type 2 diabetes, high blood pressure, and kidney damage. [2, 3, 4] Maintaining a healthy weight is a critical way to prevent the onset of many of these health problems. Recently, many people have begun to question the usefulness of BMI as a general indicator. A sizable amount of people who may be overweight or even obese may be classified as such even though th Continue reading >>

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