What’s The Best Low Carb Diet For Me?
It can be hard to decide what’s the best diet for you and the foods you like to eat. We’ve created a list showing what can be eaten, your weight loss potential and difficulty of five of the most popular low carb diets, the Ketogenic, Paleo, Mediterranean, Atkins and Whole30 diets. All diets have some similarities in that you should minimize your sugar intake, but each takes a different approach to meeting your weight loss needs. In all diets, make sure you’re eating only meats that are grass fed or wild caught, and contain no additives. The Ketogenic diet is one of the most difficult diets to maintain long term, and avoiding grains and fruit long term can make eating at restaurants difficult. Whole genres of foods become generally off limits, limiting what you can and can’t eat in order to stay in ketosis. The good about keto though is the positive changes it makes to your body once you reach ketosis. Not only does it allow you to shed weight quickly and efficiently, but it also paves the way for good lean muscle with exercise, and it prolongs your energy by switching your body’s energy source from burning carbs and sugars to burning fat for fuel. If you’re prone to crashes or fatigue, this diet can kickstart your life. There are no cheat days or cheat meals on the ketogenic diet, and even one unhealthy purge can kick you out of ketosis. Keto is tough, but the results are more than worth it. The Paleo Diet stems from eating Paleolithic food, or food from when mankind were scavengers and not farmers. This diet therefore allows for plenty of protein, vegetables, and fruit, but prohibits all lentils, grains, legumes and dairy. While you’re basically limited to only consuming carbs from vegetables and fruit, Paleo isn’t calorie restrictive, allowing you to e Continue reading >>
- Low Carb vs. High Carb - My Surprising 24-day Diabetes Diet Battle
- Weight Watchers Jumps Eight Spots To #3 Best Diabetes Diet And Retains Top Spot As Best Fast Weight Loss Diet In 2018 Best Diets Report
- The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus
What’s The Difference Between “keto” And Whole 30?
It’s that time of year again. That time, which comes 3 times a year for us at Rocket CrossFit, when dozens of us will band together for a Nutritional Challenge. We used to always do a Whole 30 Challenge, but for the last year, we’ve had several members – Brady and I included – do a Low-Carb, High-Fat plan instead, which is commonly called “keto.” In fact, since doing my first keto challenge 9 months ago, I’ve not gone back. I take vacations off, but other than that, I’ve felt so good, and found it so easy, that I’ve not stopped. But, what is the difference between Whole 30 (and “paleo”) and a ketogenic diet? Carbs. Carbs are the difference. Which translates also into: Sugar. Sugar is the difference. So, as we start this next Rocket Nutritional Challenge, let’s first lay out a few ground rules, and also explore the difference between Whole 30 and Keto, so that you can make an informed decision about what feels best for you, at this moment in time, for your body. (And, not to complicate things, but you can do both. That’s how I did my first round of keto.) KNOW WHY YOU ARE DOING THIS IN THE FIRST PLACE I will never advocate a strict plan of either nutrition or exercise unless you know why you are doing it and it is good for you both physically and emotionally. I will ask “why” until we get to the kernel. Are you doing it to lose weight? Why do you want to lose weight? If it is because someone called you fat, or you don’t fit into society’s little plan for us, or you think that being thinner will make you happier, I’ll ask “why” again. Why do you believe that? Is it based on facts and opinions of someone who has both knowledge and the right to tell you what to do with your body? (Hint, you’re the only person who has that right.) Ar Continue reading >>
Keto Vs Paleo, Atkins, Whole30, Mediterranean Diet & More
Which Diet Is Best For You? There are literally thousands of diets to choose from, because in one-way or another, nearly everyone has struggled with weight loss, malnutrition, or unexpected changes to their body. Within these many options, some are better for losing weight, while others are meant for gaining weight. There are some meant to help with cholesterol, and even a handful to help get rid of those last unwanted pounds when another diet plateaus. Generally speaking, a diet works best when the dieter is well educated on the meal plan and has a scheduled routine they can follow within their lifestyle. Let’s first discuss the basics of the ketogenic diet and then we’ll compare it to other top diets. What Is The Ketogenic Diet? In what began as a treatment for epilepsy, the ketogenic diet quickly uncovered many other uses for medical professionals to explore. Essentially, it involves lowering one’s carbohydrate intake while upping fat intake. This allows for the body to burn fat as fuel, instead of relying on carbs as fuel. The fats on the diet come from avocados, coconuts, Brazil nuts, seeds, oily fish, and virgin olive oil, but can also come in the form of grass-fed butter, such as within bulletproof coffee. After a few days, the diet causes fat deposits in the body to breakdown for fuel, which means the body has moved into a state of ketosis where it begins to burn off ketones. Ironically, this is similar to what happens after a week of juicing. There is promising research for those in the diet trying to manage diabetes, metabolic health, body composition change or weight loss, but a medical professional should be consulted as ketoacidosis could drastically harm those with type 1 diabetes. Keto vs. Atkins At first, many will think that the ketogenic diet sou Continue reading >>
Is The Keto Diet The Same As The Atkins Diet? Here's What You Need To Know
The Atkins diet is one of the more popular "low-carb diets" that emphasizes proteins and fats. Similarly, the ketogenic diet similarly emphasizes low carbs and high fats – but though the two sound the same on paper, their applications are slightly different, and they shouldn't be confused with one another. Writing for the New York Times, Fred Vogelsteinreportsthatthe keto diet was initially developed in the 1920s as a way to combat symptoms of epilepsy. "Deprived of food, the human body starts burning body fat as fuel, and it was that process of ketosis that somehow had the anti-epileptic effect," Vogelstein writes. "Trick the body into thinking it was starving by taking away its primary fuel of carbohydrates and forcing it to subsist on an all-fat diet, and you could create that anti-epileptic effect as long as necessary." However, the advent of anti-epileptic medications like Dilantin in 1938 rendered the keto diet redundant. Furthermore, Vogelstein notes that initially there was no scientific evidence showing the keto diet was an effective treatment for epilepsy – not until 2008, when J. Helen Cross conducted a randomized keto trial at the University College London and published her study, which showed the diet's effectiveness in quelling epilepsy symptoms. Following the study, doctors began prescribing the diet to patients afflicted with drug-resistant seizures. The Atkins diet, on the other hand, was first developed by physician Robert C. Atkins primarily as a method to lose weight. The Atkins diet involves four phases: induction, balancing, fine-tuning and maintenance. The induction phase of the Atkins diet shares similar tenements with the keto diet: high fat, high protein, and low carb or leafy vegetables. What separates the keto diet from Atkins, however, i Continue reading >>
Atkins Vs. Keto: Difference Between The Two Low-carb Diets
Credit: Pixabay Whether you need to reduce weight for medical reasons, or you are the health-conscious type who wants to watch and manage your weight to prevent any related health issues, chances are that you have been advised to follow a certain type of diet. Either a ketogenic (keto) one or the Atkins diet. While both are low-carb diets, the differences between the two are key to understanding which one will work best for you. We put them side-by-side to give you a comparative analysis of the ketogenic diet vs. Atkins diet, and how they stack up on these factors. Ketogenic Diet vs. Atkins Diet: How the Two Diets Work Well, like most diets, it involves eating certain things and refraining from eating certain things. A keto diet includes having low-carb, high-fat foods that help our body to go into a state of ketosis. This is a natural process during which our body produces ketones from the liver fats to be used as the energy we need. When we have a normal high-carb diet, most of our energy comes from the glucose content in the carb-rich diet. This means that the fats we consume are stored away and left unused. The idea of the ketogenic diet is to use this stored fat, and enter into a metabolic state in which the fats in the body get converted into energy. Thus, using the body fat instead of storing it, and possibly helping to reduce weight. The basic thing about the ketogenic diet is that it gets the body burning fats for fuel instead of carbohydrates (when followed properly). Here’s How the Ketogenic Diet Works: When an average human being consumes a high-carb meal, our body converts these carbs to glucose for fuel. Insulin then helps to move that glucose into the main bloodstream. However, when on a keto diet, things are different. The carbohydrate intake is either Continue reading >>
The Atkins Diet
The Atkins diet is by far the most famous ketogenic diet. The diet was developed by the late Robert C. Atkins, M.D. in the late 1980s. Unfortunately, and undeservedly, Dr. Atkin's diet has been a public target for the criticism about low carb diets, much of it from people who are ignorant in how the diet actually works. Some people opposed to low carb diets even go so far as to blame Dr. Atkin's death on it, when it reality, he died from a blow to the head, after slipping and falling on an icy sidewalk in Manhattan. Critics spout all kinds of false statements about the Atkins protocol. For instance, it's called a high protein diet, when in reality, it's a high fat, moderate protein, low carbohydrate way of eating. It's not all butter, bacon and cream. It's really just a clean, whole foods diet which includes green vegetables and fresh meat, fish and poultry. For weight loss, short of starving, there is no better method than a ketogenic diet, and for many people, the Atkins protocol is the diet that has worked for successful weight management. Basic Atkins Principles The basic premise of the diet is to lower your carbohydrate intake to a level that allows for weight loss, and then maintain eating that level of carb intake until you lose all the weight you want to lose. As time progresses, you then add more carbs to your diet until you reach a level that stabilizes your weight loss. Maintaining this level of carb intake each day allows you to stay at a lower weight for the rest of your life. It's important to remember that after losing weight on a ketogenic diet, you can't simply go back to your old high carb eating habits and expect to stay at your new weight. The point of finding your maintenance carb level is to know your point of "carbohydrate tolerance". In other wor Continue reading >>
Atkins Diet Vs Ketogenic Diet – What’s The Difference?
Atkins Diet VS Ketogenic Diet Mostly whenever we want to start off a diet we just either start doing it very strictly or we just do not follow a certain regime regularly at all. The initial problem lies within the level of motivation and mental strength because with dieting comes a lot of sacrifice of all those mouth-watering delicious food that you previously used to take without giving it a second thought and now have to think 100 times before looking at it even. Besides lack of motivation, the second major dilemma of going on to a diet that most of the times we do not do proper research and just start cutting off meals directly which does more harm than good to our body. Before starting off a particular diet you need to identify a few things like your body type whether you are obese or chubby, which factors that you are taking in excess that are making you gain weight, whether your diet is more carb containing or more fats oriented. Identifying multiple similar kinds of factors is important because there are many types of diet plans which are different for different kinds of people. This is the purpose of this blog post, we would be discussing the difference between ketogenic and Atkin’s diet by comparing them via pros and cons; Atkin’s Diet: This diet is generally believed to be the induction phase of the ketogenic diet. It is usually perceived as low carb, high energy and high fat diet. This diet is usually adapted once sufficient amount of weight has been lost via keto diet plan. This diet plan is believed to not bring back the lost weight and keep the body in an equilibrium. However there are always two sides of a coin similarly, this diet plan has some pros and cons. Some of these are as follow; Pros: Better blood lipid levels: Following this diet has showed Continue reading >>
The Difference Between The Atkins And Ketogenic Diets
Low-carb diets are nothing new. Science has shown that eating too many carbohydrates, particularly simple and refined ones, is one of the leading causes of excessive weight gain.(1)(2) Two of the most popular low-carb diets today are the Atkins and ketogenic (keto) diets. Apart from being low in carbohydrates, these two regimens share many similarities, but they are not the same. Here’s a closer look at the Atkins and ketogenic diets. Atkins Diet Dr. Robert C. Atkins believed that the major reason that many people are overweight or obese is because of consuming processed carbohydrates, such as flour and sugar. As a result, he developed the Atkins diet, which is low in carbohydrates but high in protein and healthy fats.(5) This regimen aids weight loss because the restriction of carbohydrates forces the body to burn stored body fat instead of the glucose produced from carbohydrates. This effectively puts the body into a state of ketosis. The Atkins diet, however, did not gain widespread acceptance at first because many regarded the idea of consuming high amounts of saturated fats as unhealthy. Eventually, research has proven that saturated fats are harmless, and more than 20 studies over the past 12 years have shown the effectiveness of the Atkins diet.(3) The Four Phases Phase 1—Induction The most important stage of the Atkins diet is the induction phase, which lasts for two weeks. During this period, you need to keep your carbohydrate intake below 20 grams per day. Since the average person consumes 250 grams of carbs a day, the induction period is also the most challenging part of this program. At this stage, your food intake should come from allowed vegetables, meats, poultry, fish, and shellfish. You should also increase your water consumption.(4) As the inductio Continue reading >>
Ain’t That Nutritional Ketosis Thing Just Another Way Of Saying Atkins?
If I had a dollar for every time I heard some variation of the title of this column, I’d be a very rich man. Ever since I started on my n=1 nutritional ketosis experiment in May 2012 (read my four 30-day update posts: Day 1-30, Day 31-60, Day 61-90 and Day 91-120), I have seen interest that is near-unprecedented in my eight years of blogging about low carbohydrate diet and health. It just goes to show you that despite the best efforts by the media and all the so-called health “experts” trying to discredit healthy low carb living, countless numbers of people who want to lose weight and attain optimal health still believe in its amazing benefits. There’s certainly something there that warrants a closer look for those who have been struggling in their nutritional health goals. Being In A Ketogenic State If you’ve been following a low carb lifestyle for any length of time, you probably already understand the importance of being in a ketogenic state, where your body switches from using carbohydrates to fat — both dietary and stored body fat — and ketone bodies as its primary fuel sources. The late, great Dr. Robert C. Atkins made this key concept the centerpiece of his bestselling books. Unfortunately, dietary ketosis has been severely maligned by Dr. Atkins detractors as somehow being a “dangerous” state. “Ketosis” has a mistaken negative association with the truly dangerous and potentially fatal “diabetic ketoacidosis” that most frequently occurs in people with Type 1 diabetes. I encourage you to go listen to my podcast with Mark Sisson from the “Mark’s Daily Apple” blog in Episode 5 of “Ask The Low-Carb Experts” where we take on this misconception about ketosis. Another problem with using the term “ketosis” alone, as Dr. Atkins did Continue reading >>
I Tried The 'atkins On Steroids' Diet For 2 Months — And It Made Me Feel Invincible
I gave up carbohydrates for the ketogenic, or "keto," diet for two months — and it vastly improved my life. Courtesy of Melia Robinson It was 2 o'clock on a Tuesday, and I felt surprisingly awake. Attentive. Even productive. I love my job, but on a normal afternoon, I find myself searching for distractions in the depths of my inbox and on Facebook. That Tuesday in June was different. I knocked out one to-do list item after the next. I felt not just focused, but genuinely happy and relieved to be making so much progress. It was the moment I realized how effective the ketogenic diet could be. The "keto" diet is experiencing a surge in popularity thanks to Silicon Valley tech workers who evangelize its ability to promote weight loss, boost energy, and possibly prolong life itself. The low-carb, high-fat diet — which first became popular in the 1920s as a treatment for epilepsy and diabetes — limits carbohydrates to no more than 50 grams a day, the rough equivalent of a plain bagel or a cup of white rice. Dietary guidelines laid out by the US Department of Agriculture recommend between 225 and 325 grams of carbs a day. Adherents of the keto diet fill up on healthy fats — like cheese, nuts, avocado, eggs, and butter — as well as leafy greens and animal protein. The body switches from burning carbs to burning fat as its primary fuel source, a process known as ketosis, which gives the diet its name. Like the keto diet, the Atkins diet restricts carb consumption to 20 to 25 grams a day during an introductory phase, then ramps up to 80 to 100 grams a day. So it's less strict than the keto diet — some have called it "Atkins on steroids." For two months last spring, I tried the keto diet to see why it was so popular with techies. The first few weeks challenged me more Continue reading >>
How Is The Ketogenic Diet Different From Atkins?
The most striking difference between these two diets nowadays is the fact that Atkins is a ‘name brand’ of diet. Admittedly, it may have been quite revolutionary when it was first conceived, and indeed, many of the things that the Atkins people now talk about as the key to the Atkins’ diet success, are the very same things that the Ketogenic diet talks about and focuses on. There are distinct similarities. Fat Burning is Key First off, both the Ketogenic diet and the Atkins diet now talk about switching your body’s metabolism so that you burn fats, rather than carbohydrates, for energy. The Atkins diet first came out in 1972, and it is pretty remarkable to note that the focus was very definitely not on the consumption of vegetables, at all. Dietary fibre is seriously de-emphasised. If you compare that to nowadays, the Atkins diet now recommends a great deal of vegetables. This is only sensible. If you compare that to the ketogenic diet, which because it is not a trademarked brand, does not have a set canon of guidelines, they are very different. Click here to see some done for you keto meal plans I do feel like the Atkins diet helped to pave the way for the popularity of the modern Ketogenic movement – even though the ketogenic diet was first used for therapeutic purposes in the 1920’s. The Atkins people have altered their recommendations over time, predominantly with the fact that they admit all diets must be tailored to the individual. Of course, since in 1972 the best way to put this information out there was to release a book, and you can’t ask questions for a book, nor tailor it to each individual reader, it is only reasonable that their guidelines have changed with time. The Difference is in the Protein A key difference between the two diets is that, Continue reading >>
What Are Core Differences Between The Paleo, Keto And Bulletproof Diets?
0 As it is January and it’s the start of a new Year- I’ve seen many people start new diets or ways of eating. Because I’ve been eating Paleo for over 6 years, and now have adopted eating Keto with aspects of Bulletproof- I thought I’d share what I’ve learned if you are considering making a lifestyle change or just want to shed some pounds. I would like to stress that this is a lifestyle choice- when you start digging into the “why” behind eating Paleo and keto, you realize that the modern diet is full of crap that is terrible for you. At all costs you should avoid grains and processed foods! This doesn’t mean that you can’t occasionally eat these foods (trust me, I fall off the bandwagon sometimes), but you will feel much better when you adopt this style of eating as a lifestyle versus a short term “diet”. I eat Keto about 80% of the diet and then Paleo on the weekends, etc or when I am craving a little sugar or carbs. Because I can’t control myself around sugar it is best for me to eat a diet that eliminates it (Keto) because I have a hard time eating it in moderation. Paleo, at a Glance: Based on the idea of eating how our ancestors ate. The core idea behind eating Paleo is that our bodies have not adapted to eat our current grain based diet and that we are meant to subsist mainly on (grassfed/organic) meat, fats, veggies and some fruits/starches in moderation. There is a big emphasis on quality of what you are putting in your body. There is a ton of genetically modified and processed crap in the modern diet and the principles of Paleo (and Bulletproof) stress eliminating these foods. Research also suggests that the grains in today’s modern diet are so highly processed they do way more harm than any good, and that a lot of today’s modern di Continue reading >>
Dietary Showdown! Paleo Vs. Keto Vs. Atkins!
DIETARY SHOWDOWN! PALEO VS. KETO VS. ATKINS! Hey there Fit Farmers! As you know, our approach to nutrition and eating here on the farm is all about real food for the real world. Most dieting scenarios end in disaster due to the inability to keep up the restrictive measure of calories or carbs or some other ingredient involved, which is why our approach differs from most most of the mainstream nutritional plans and lifestyles. But what if your specific body chemistry actually responds really well to a particular nutritional plan? Today we’re going to talk specifically about Keto, Atkins and Paleo. Often lumped together under the heading of “low carb fad diets”, these eating methodologies actually have very significant differences. Is one superior? Is one right for your body chemistry? Can they be used as short term “boost measures” to kickstart better health, rest and weight loss? In today’s post we’ll take a deeper dive into each of these diet types and see if we can come up with some answers, so hang on tight! THE PALEO DIET The name of this diet is taken from the Paleolithic period of human development, in which cavemen first began to use stone tools and sharpened points to hunt with, and also began to control and use fire. Regardless of your views on history and anthropology, the theme of the diet is to only eat what foods were available to these ‘Paleolithic peoples’ as they roamed about hunting and gathering — primarily meat, eggs, fish, and fresh fruits and vegetables. This is done in the belief that these are the food sources that humans are best adapted to rather than the agricultural products and processed foods that came much later in our evolutionary span. Critics point out that (if you buy into the historical basis here) human digestive a Continue reading >>
Keto Vs Paleo Diets: 4 Huge Differences (+ Which Is Best)
Keto and Paleo are two of the most popular diets of the 21st century. But what’s the difference between them? Which one will help you lose weight? Which one will help you heal your health? A Quick Summary of The Differences Between Keto And Paleo: Focus on Ketone Levels: A Keto diet focuses on raising your body’s ketone levels by altering your food choices so you enter a metabolic state called nutritional ketosis. A Paleo diet doesn’t pay attention to ketone levels. Focus on Food Quality: A Paleo diet focuses strongly on choosing whole foods that are nutrient-dense, high-quality, and free from toxins. A healthy Keto diet should also include high quality food, but this isn’t the emphasis. Amount of Carbs: A Keto diet has a very low carbohydrate intake. While a Paleo diet is certainly lower in carbs than many other diets out there, it typically still has a higher carb intake than a Keto diet. Amount of Fat: A Keto diet puts far greater emphasis on increasing your fat intake than a Paleo diet. Although Paleo does encourage eating healthy fats, it’s not typically as high fat as a Keto diet. This is a very brief explanation of the differences between Keto and Paleo, so please keep reading to discover more about both diets. Want to figure out which diet is best for you? We’ll cover that below… The 4 Main Differences Between A Keto And Paleo Diet: Here’s a more detailed breakdown of the key differences between Keto and Paleo: Keto vs Paleo – Difference #1 – A Keto diet focuses on raising your ketone levels. The Keto diet has one main aim: raising your ketone levels so you reach nutritional ketosis. If you’re new to all this, then ketosis might be a bit confusing. So let me explain… What are ketones? Ketones (or ketone bodies) are naturally produced by y Continue reading >>
What Is A Ketogenic Diet?
You may have heard the buzz about ketogenic diets—they are low in carbs and high in fat. This may sound very familiar to you, or, quite like Atkins. The difference is that Atkins has been around for 40 years, while ketogenic diets (or, rather, the term “ketogenic”) are relative newcomers to the low-carb world, but still follow the basic premises introduced and proven by Dr. Atkins years ago. In other words, a low-carb diet by any other name is still a low-carb diet. And there’s research that continues to back the efficacy of low-carb diets. In fact, I recently wrote about a study where 56% of 262 participants in a 10-week program consisting of a low-carb diet (30 grams of carbs or less a day) and health coaching were able to lower their blood glucose to pre-diabetes levels. And, in the last couple years, ketogenic diets have even taken Silicon Valley by storm, where numerous executives have become intrigued by the idea of “hacking” their metabolisms in the interest of improving their health. By tweaking the ratio of carbs, protein and fat that they consume (and eliminating the processed foods and sugars that lead to type-2 diabetes and contribute to our nation’s obesity problem) they start burning stored fat for fuel, instead of glucose (carbs). This metabolic state is also known as ketosis. The results? You reap the perks of stable energy levels and steady weight loss, and even improved athletic performance, plus the proven health benefits associated with a low-carb diet, such as managing or eliminating type-2 diabetes and reducing your risk for heart disease, and more. These are all things Atkins has stood the test of time ; now the word continues to spread. You truly are what you eat when you eat the right combination of high-fiber carbs, protein and fa Continue reading >>