Science Confirms It: Carbs Don’t Make You Fat
Cutting carbs is the most important change for weight loss. At least, that’s the idea sold by Gary Taubes, Dr. David Ludwig and other low carb enthusiasts. They believe carbohydrate drives obesity because it raises the hormone insulin. Insulin is said to block the release of fat and also drive additional fat storage. However, nutrition research continually shows that carbs alone DON’T make you fat. The latest clinical trial is no exception. You probably already see my stance on this. But let’s put our personal food ideologies aside for a moment to honestly consider the weight of evidence available. If you prefer to watch: Cutting Carbs Does Not Increase Metabolism or Fat Loss If raised insulin drives weight gain, then conversely, reduced insulin (from cutting carbs) should be therapeutic. In other words, we’d expect an extremely low carb diet to cause more fat loss than a typical Western diet. The latest trial to compare these two eating patterns – ironically funded by Taubes’ own NuSI organisation – indicates this is not true. Study Design This was a tightly-controlled, metabolic ward trial, which means no cheating on the diet. For 4 consecutive weeks, 16 overweight or obese men were fed a standard American diet, quite high in carbs (50% Carbohydrate, 15 % Protein, 35% Fat). According to the sample menu published, it included loads of refined carbs including lemonade, granola bars, pretzel sticks and sandwich bread. Participants were then immediately switched to a very low carbohydrate, ketogenic diet (5% Carbohydrate, 15% Protein, 80% Fat) for another 4 weeks (1). Both the high carb diet and the ketogenic diet were equal in calories and protein, and they had no access to any outside foods for the entire 8 week period. Participants also rode an exercise b Continue reading >>
Do You Want To Lose Fat Faster? Include Coconut Oil In Your Diet!
Coconut oil and weight loss Coconut oil is great for weight loss and should be a part of every low-carb, ketogenic diet. It increases energy expenditure and helps you burn more fat. Coconut oil is also known to reduce hunger cravings and keep you fuller for longer. Not only it will help you lose weight, but it's been shown to reduce the dangerous fat in your abdominal area, also known as visceral fat. Apart from coconut oil, macadamia nuts and other foods rich in healthy fats will also help you lose weight. Other health benefits of coconut oil coconut oil helps your body fight infections helps you get into ketosis, which has many health effects (check out my article: Health Effects of a Low-carb Diet) boosts thyroid health and reduces inflammation (I recommend this article by WellnessMama) coconut oil can improve cholesterol levels and lower the risk of heart disease it's commonly used in cosmetics (great moisturiser, protects hair) populations that have been eating plenty of coconuts are among the healthiest people in the world! Why is coconut oil great for the Ketogenic Diet Having trouble entering ketosis? Include coconut oil in your every day diet. It contains medium-chain triglycerides (MCTs) that will help you boost ketones. Some keto-dieters who refuse to eat carbs and are strictly on SKD (Standard Ketogenic Diet) consume coconut oil as an immediate form of energy. MCTs are converted in the liver into ketones that can be used by your body as fuel instead of glycogen. Your body uses them for immediate energy rather than storing them. Research also shows that MCTs are thermogenic and therefore great fat-burners. Try coconut oil right before your workout instead of carbohydrate-based snacks! You can increase your MCT intake not only by using coconut oil, but even by Continue reading >>
Get Lean For The Summer – How To Lose Belly Fat Fast While Maintaining Muscle Mass
This post is for my Youtube subscribers, readers of The Healthy Gamer, and users on the various forums(especially reddit and bodybuilding.com) that have helped to share the healthy gaming message. Thank you for helping me reach 10,000 Youtube subscribers. I am deeply appreciative of the wonderful support you have bestowed upon me and the healthy gaming ideal. I’ve created this comprehensive guide to help you lose stubborn belly fat while maintaining lean muscle mass as a token of my appreciation. Understand Hormone Signaling to Understand Why You’re Packing on the Fat “We are the masters of our fate, the captains of our soul.” – Winston Churchill Insulin – Insulin is a hormone. It signals to your body that glucose needs to be stored. Insulin is released in response to glucose entering the blood stream. ALL carbohydrates(sugar, whole grain, complex, and simple) are broken down into glucose. Your body releases insulin in direct proportion to the volume of glucose in your blood. Glucose needs to be either burned as fuel, stored in the liver and muscles, or stored as fat. High levels of glucose in the bloodstream is toxic to the body. Insulin stops the use of fat as an energy source by inhibiting the release of glucagon. With the exception of the metabolic disorder diabetes mellitus and metabolic syndrome, insulin is provided within the body in a constant proportion to remove excess glucose from the blood, which otherwise would be toxic. – Wiki Low-carb diets like the ketogenic diet are the gold-standard for losing fat. Low-carb diets by definition limit the amount of glucose entering your bloodstream thereby eliminate blood sugar(glucose) spikes. This mediation of blood glucose then eliminates large insulin spikes. With our new understanding of insulin it is Continue reading >>
How To Lose Stubborn Belly Fat Through Ketosis
Losing stubborn belly fat is one of the biggest challenges when getting in shape. Belly fat is not only aesthetically unappealing, it has health consequences. It can make you vulnerable to many conditions such as diabetes and heart problems. In this blog, we will share with you why belly fat is so ‘stubborn’ to burn, explain what exactly is Ketosis and how you can lose stubborn belly fat through Ketosis. We will also share a specific exercise and a diet plan to help burn this belly fat. What is Stubborn Belly fat and why it is bad for our health? While you may have fat all over different parts of your body, it isn’t the same. Stubborn belly fat is the soft layers of fat around the waistline that covers your abs. To be more precise, there are three types of fat: Triglycerides– A fat circulates in your blood Subcutaneous Fat– The layer of fat directly below the skin’s surface. This is the fat you can grab with your hands Visceral Fat– The dangerous fat. This is located beneath the muscles in your stomach Belly fat unfortunately does not just sit still. Some visceral fat is necessary, but too much can lead to health problems. You can estimate whether you are carrying too much belly fat by measuring your waist with tape. Anything over 80 cm (31.5 inches) in women and 94 cm (37 inches) can provoke health issues. Carrying excess visceral fat is associated with an increased risk for: Coronary heart disease Cancer Stroke Dementia Diabetes Depression Arthritis Obesity Sexual dysfunction Sleep disorders Why is Stubborn belly fat so “Stubborn”? To understand what makes belly fat so difficult to burn,let’s dive into the biology. Burning fat is a two-part process: Lipolysis is the process whereby fat cells release molecules of stored fat into the blood. Oxidation 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 >>
Watch A Woman Lose 88 Pounds In 1 Gif — All Thanks To Bacon?
When Reddit user Amanda posted pictures of her transformational weight loss, she never expected to become an overnight phenom. But, after an inspired reader translated her progress photos into an oddly mesmerizing GIF, she became just that. Watching it happen in GIF form is pretty amazing, but the thing that really got our attention: the prominent role bacon played in her diet. Over the course of two years, Amanda lost an incredible 88 pounds on a high-fat, medium-protein, low-carb diet — also known as the keto diet. (She also says she was influenced by the paleo diet, a close cousin to keto.) But, what is this oddly named regimen? And could it possibly be right for you? Maybe... Advertisement First off, keto is short for ketogenic, and the diet works by reducing the amount of carbs you put into your body, forcing it to burn up fat reserves in order to power itself. But, you might ask, how does the body shed fat so rapidly when all you’re eating is fat? After all, we’ve had “FAT BAD” drilled into our brains for so long that it seems tough to believe the health benefits of such a high-fat plan. Well, here's how it works. People on keto diets typically focus on fatty meats, leafy greens, veggies, and eggs — but totally cut out sugars, refined grains, and fruit juices. And yes, there are lots of similarities between Paleo and keto diets, but very generally, Paleo diets tend to be extremely protein-focused, while this diet is heavy on fats and medium on protein. The reason a bacon-y, buttery regimen could actually help you shed the weight has to do with how your body uses different kinds of food for energy. When we eat sugar and carbs, our bodies react by producing insulin to help regulate our blood sugar; believers in the keto diet say that insulin both encoura 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 >>
Day 26 – Lost 4 Inches Off My Belly
Day 26 – Yes I Lost Another Half Inch in Just A Week It has been eight days since my last entry and in that time all I have seen is even more improvements. I just cannot believe these results! This is the fastest time I have ever lost so much fat. At present, if I measure my belly or waist after eating then the number is exactly 37 inches. Compare that to the measurement I started with not even 4 weeks ago which was 41 inches! That is a 4 inch belly fat loss! In under four weeks! Here is something really shocking! If I measure my belly as soon as I get out of bed in the morning, the number comes to 36 inches! To be conservative I will stick to 37 inches because that is mostly the size I hold throughout the day. Why Have I Lost Belly Fat Faster This Time Around? Hand on my heart; this has been a super-fast fat loss experiment. I really did not expect it to be so easy this time around. When I say easy I mean that I have not been struggling to maintain the diet. Also, I have not been fully committed to my workouts. It has been an on and off thing due to not setting proper time goals. The thing is, it hasn’t really caused any issues. I am still losing fat and I am still feeling perfectly ok. In fact, I feel better than ok. I have noticed that I am able to work longer and my mind is always fresh with new ideas. The most important improvement so far is that for the past week I have been able to sleep the whole night through. This is a very rare thing for me as I have never been a great sleeper. For some reason, I now find myself falling asleep immediately after my head hits the pillow and I don’t wake up until early morning. Amazing! To be able to finally get a good night’s sleep. I definitely think that my restful nights of sleep is contributing to my energy so far. Continue reading >>
Weight Loss: Woman Lost Over Three Stone And Stripped Belly Fat Following This Diet Plan
WEIGHT loss: A woman who lost more than three stone and got rid of belly fat has revealed the diet plan she followed to shed the pounds. 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. Weight loss: This woman lost over three stone and shed belly fat on the Keto diet plan People with a lot of body fat to lose do not need to eat a ton of fat to be in ketosis Reddit weight loss “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. Reddi Continue reading >>
How To Get Rid Of Visceral Fat
Visceral fat, also known as belly fat, is found inside your abdominal cavity. Carrying too much visceral fat is extremely harmful. It’s linked to a higher risk of type 2 diabetes, insulin resistance, heart disease and even certain cancers (1, 2, 3). Fortunately, proven strategies can help you lose visceral fat. This article explains why visceral fat is harmful and provides proven strategies to help you get rid of it. Visceral fat is commonly known as belly fat. It’s found inside your abdominal cavity and wraps around your internal organs. It’s hard to judge how much visceral fat you have. However, a protruding belly and large waist are two signs that you have too much of it. On the other hand, subcutaneous fat is stored just below your skin. It’s the fat that you can pinch easily from just about anywhere on your body. Carrying too much visceral fat is a serious health problem. Studies have shown that excess visceral fat is linked to a higher risk of type 2 diabetes, insulin resistance, heart disease and even certain cancers (1, 2, 3). Visceral fat also produces inflammatory markers, such as IL-6, IL-1β, PAI-I and TNF-α. Elevated levels of these markers are related to the health problems described above (4, 5). Visceral fat sits inside your abdominal cavity and wraps around your organs. It’s a health problem linked to a higher risk of chronic disease. Fat cells do more than simply store excess energy. They also produce hormones and inflammatory substances. Visceral fat cells are especially active and produce even more inflammatory markers, such as IL-6, IL-1β, PAI-1 and TNF-α (4, 5). Over time, these hormones can promote long-lasting inflammation and increase the risk of chronic disease (6, 7, 8, 9). One example of this is heart disease. Long-lasting inflam Continue reading >>
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 >>
This Reddit User Swears The Ketogenic Diet Made Him Less Depressed—but Is That Possible?
People swear by the low-carb, high-fat ketogenic diet for plenty of reasons—they say it can help lower your blood pressure, reduce your risk of heart disease, and help you lose weight. But now one Reddit user says the ketogenic diet helped fight his depression, too. Under the title “Depression is gone,” Redditor willilikeit writes, “Six months on keto. Have lost 40 pounds. But the best result is how I feel. I've gone from waking up with dread and fighting suicidal thoughts off and on most days, to feeling energetic, positive, and only a rare, passing, suicidal thought. It is night and day! Omg. Thank you for all of your posts and support!" Several other people said in the comments that they experienced similar results with ketogenic diets. “So true, I sleep less, wake up ready for the day instead of dreading it. I have energy and want to actually do things now. So glad you feel it too!” Sea_Hag wrote. “I’m right there with you,” writes EffectedCat. “I don’t constantly think of how much I suck or constantly ask what I’m going to screw up today. …Anger and sudden emotional outbursts have dramatically decreased and everyone around me can notice the difference in my mood. This diet has changed my life.” Does the Keto Diet Really Fight Depression? It actually might, says women’s health expert Jennifer Wider, M.D. “Your diet can absolutely have an effect on your mood,” she says. “Many studies have shown a clear link between diet and a person's state of mind.” The keto diet in particular may cause certain bodily processes that can help fight depression, she says. I Tried It: Keto Diet Here’s how it works: For some reason, when you're on a ketogenic diet, your body produces more GABA, a major neurotransmitter that helps the brain function Continue reading >>
Weight Loss: Man Lost Five Stone Fast And Shrunk Belly Fat Following This Simple Diet Plan
Sharing his weight loss transformation before and after pictures to Reddit, ‘percinick’, 24, explained how he lost five stone in just over three months. After commenters questioned how lost the weight, he said: “I just started eating really clean. “I reduced my carb intake to 20 carbs per day, calories was between 1400-1700 per day and I worked out 3-4 times per week. Also drank a ton of water and the weight just flew off.” He also revealed he was “fortunate to not have any extra skin” despite losing so much weight. Detailing his plan further, and explaining he followed the Keto diet, he said: “I ate high protein. Once I drop another 20 pounds, I'm going increase the calories and try to build some muscle. “I only drink a post workout shake. I use Gold Standard 100 per cent Whey protein powder. “It's got like 26g of protein, 3g carbs, and like 126 calories per serving.” Percinick also revealed he wants to lose another 20 pounds (one stone four pounds). Thu, November 23, 2017 Diet plans for weight loss: From Atkins to Paleo. The Keto diet is a popular choice for people wanting to lose large amounts of weight. One woman lost over three stone and shrunk her belly fat following the 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 switch Continue reading >>
Holy Shit, It Really Works (keto)
If you are familiar with reddit you may have heard of /r/keto. It is a subreddit where people talk and share their experiences with the ketogenic diet. I knew this subreddit for a long time because it often featured really fat people who got slim rather fast. What will happen? Someday while I browsing /r/keto I decided to just try it. The worst that could happen would be that I lost interest in it or that it didn’t work for me. My initial time limit was 4 weeks. Thus, I calculated my macros (carbs, fat and protein). In the first 3 or so days I didn’t track anything and it also didn’t feel different. After that I started to get to do it seriously and tracked my food in myfitnesspal. I realized that my carb intake through vegs was simply too high. I’m feeling sick A few days later the infamous keto flu or carb flu hit me. This happens because you will at first lose a lot of water weight and this will wash out your electrolytes. Of course, the community had great tips and I drank about two to four cups of broth (with extra salt) everyday. And it worked. I no longer felt sick and now something strange happened. Where does this energy come from? The first day after my carb flu disappeared I woke up totally relaxed and full of energy. Really strange. I had no problems working out in the morning and eating a breakfast afterwards without collapsing. And this happened to me a few times while in school. You don’t fart anymore This is a really funny but interesting fact. It just stopped and my belly doesn’t feel bloated anymore. Some people basically stop eating fiber which can increase the time between poops. I however eat everyday at least 2g of fiber and my digestive systems works totally fine. I don’t want to eat that anymore About 2-3 weeks in I just wanted to s Continue reading >>
Explore Ketogenic Recipes, Low Carb Recipes, And More!
Complete Food Guide For Keto. What to Eat. Keto diet’s primary objective is to help you shift your primary form of energy from glucose to ketones (and Fats). To do this, the diet requires you to obtain more than three-fourth of your calories from healthy fats, about one-fifth from proteins (to avoid muscle loss), and remaining from non-starchy vegetables (to obtain fiber and essential nutrients). Continue reading >>