Using A Ketogenic Diet For Weight Loss
Using A Ketogenic Diet For Weight Loss Weight loss is a billion dollar industry for one major reason, people are not getting sustainable results. If you are looking to lose some stubborn fat and you have stumbled across this article, chances are you have been doing your research. The internet is filled with millions of opinions on how to lose weight and get healthy. With skyrocketing rates of obesity and related health conditions in the US, eating less and exercising more usually just doesn’t cut it. Fortunately, you are in the right place now. Based on the latest research and my experience, I am going to explain to you why you should consider the ketogenic diet for weight loss. I love the ketogenic diet for so many reasons. Not only can it boost your mental and physical performance, but it naturally and safely promotes fat burning as well. Another plus is that following a ketogenic diet, in my opinion, is not as limiting as some other diet strategies. I’m here to tell you that losing weight is possible while still enjoying delicious food! Most people, especially those who have unsuccessfully experimented with a new diet, cringe at the thought of adopting a new way of eating. The way they see it, they have to starve themselves, avoid all their favorite foods, and be satisfied with limited results. To me this is a ridiculous way to live your life and why the ketogenic diet is such a game changer. On a ketogenic diet, you simply reduce carb intake and increase your consumption of healthy fats until your body learns to burn fat for energy over sugar. This metabolic shift is advantageous for the body, your metabolism, your hormones, and all while keeping you full naturally. Because fats are such an efficient fuel source, you get hungry less often, you cut cravings, and Continue reading >>
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Expert’s Insight: Appetite Control And Caloric Intake On Low-carb Ketogenic Diets
I am so pleased to introduce Dr. William Lagakos who has accepted my request to write an article for my blog! He is an expert in obesity, inflammation, and insulin resistance. In this post, Bill will present the findings from three recent controlled trials focused on the effects of low-carbohydrate vs low-calorie diets on appetite and weight loss. Bill runs his own blog and has authored his best-selling book, The poor, misunderstood calorie, which is one of the best resources on human energy metabolism. As most of you who follow the ketogenic diet know, "calorie is not a calorie" but calories are not insignificant: caloric intake definitely plays a role in weight loss. The regulation of appetite is a complicated thing, with many players and many, MANY moving parts. One of these parts is diet composition. That is, ‘what’ you eat impacts ‘how much food’ or ‘how many calories’ for which you’re hungry. One theory is that carbohydrates are a major driver; as restricting them is very effective at reducing appetite in obese populations. Exhibit A. In 2008, Westman and colleagues compared two diets of vastly different macronutrient compositions in a population of obese type 2 diabetic patients (Westman et al., 2008). Participants assigned to the first diet were instructed to limit their carbohydrate intake to fewer than 20 grams per day, but they could eat as much of whatever else they wanted (a ketogenic diet). Those assigned to the second diet were instructed to actively restrict food and fat intake by 500 kilocalories (calorie restricted diet, “CR”). Prior to starting the study, calorie intake for participants in both groups was ~2128 kilocalories per day. After 24 weeks, calorie intake by those assigned to the ketogenic diet spontaneously declined by almos Continue reading >>
Do Low-carb Diets Suppress Appetite?
by Alejandra "Alex" Ruani — Get free science updates here. Conveniently download this 32-page Science Report. Contains links to extra reading materials and scientific references. Feeling hungry is the most unwanted side effect of any dieting attempt. So finding ways to reduce hunger is the “holy grail” of weight loss. Low-carb diet books and blogs, promising that you can “diet without hunger”, seem like a very attractive proposal for anyone wanting to lose excess body weight. In fact, many low-carb advocates swear that following this diet reduces their motivation to eat. But is there any science to back this up? Or is it just hearsay? In this report, we will scrutinise the scientific literature to find out once and for all if low-carb diets reduce appetite. And if we find that they do, we’ll want to know exactly how they do it! Grab “Do Low-Carb Diets Suppress Appetite?” below: Conveniently download this 32-page Science Report. Contains links to extra reading materials and scientific references. Topics covered in this report: Hunger = a dieter’s nightmare Mystery mechanisms Save it for a rainy day A catabolic state of affairs Preservation is a priority A crucial threshold? Ketosis isn’t just about carbs The luck of the draw Crossing over to the other side “Eat as much as you like” Figure 1: Eating motivation Appetite suppression Hunger hormones Figure 2: An anorexigenic effect 8 keto-weeks “I’ve had enough” Mixed signals Figure 3: Overall hunger reduction Your key takeaways Learn more References and resources Alex Ruani leads the research division at The Health Sciences Academy, where she and her team make sense of complex scientific literature and translate it into easy-to-understand practical concepts for students. She is a Harvard-traine Continue reading >>
Cutting Through The Fat: The Truth Behind The Ketogenic Diet
If you could tap into >40,000 calories of your fat fuel during endurance exercise instead of relying on your maximum 2,000 calorie storage of carbohydrate fuel, would you do it? What if it meant no more liquid gels, sugar-containing sports drinks or bananas to give you that energy boost when you're on the verge of exhaustion? If LeBron James did it. Was it really a wise choice based on current science? Our customers wanted to get the science on the popular diet trends available, so we did the work for you. Instead of doing the typical and boring diet review one-by-one, we compared and contrasted three similar eating options, with a focus on the ketogenic diet -- a popular current choice for dieters. Everyone, including users of InsideTracker, want to know how to use common diet strategies to improve their goals. As such, they need to know how their biomarkers are affected by reducing carbohydrates and calories. A ketogenic diet, or a diet high in fats and very low in carbohydrates, allows you to transition from energy dependence on carbohydrates to fats by breaking down fatty molecules into chemical compounds called ketones. The ketogenic diet was first developed by researchers to help treat seizures in children who suffered from epilepsy. Today, some fitness enthusiasts and nutritionists are touting it as a valuable method for losing body weight and optimizing athletic performance. How can the ketogenic diet help both athletes such as Lebron James and people in their mid-40s seeking to shed a few pounds? In this first part a two-part blog series, we will explore the molecular basis of how energy generation, ketosis, and the physiological circumstances under which the body starts using ketones and fats as its primary energy source. Then, we will look at some controversi Continue reading >>
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Dietary Protein, Ketosis, And Appetite Control.
“Dietary protein has a purpose, and that purpose is not carbs.” Nor is it to break ketosis or stall weight loss. Drastically increasing protein intake may reduce the degree of ketosis in the context of a large energy surplus, but this is likely due more specifically to the large energy surplus than the protein. This would explain why Warrior dieters (1 meal meal per day) often report reduced ketones if they eat too much protein. It’s more likely that the 2000 kcal bolus is exerting it’s anti-ketotic effect by being a large energy surplus, such that anything other than 90% fat would blunt ketosis. It’s not the proteins… Want proof? Here’s an n=1 to try: give up Warrior dieting for a few days and try 3 squares. My bet is that you’ll be able to increase protein intake and still register ketones as high or higher than before. There are data to support this and reasons why it may not matter (below). disclaimer: I don’t think “deep ketosis” is necessary to reap the benefits of carbohydrate-restriction. But if you love high ketone meter readings, then this might be a better strategy to maintain deep ketosis while getting adequate protein. win-win. if I hear: “oh no, I was kicked out of ketosis!” one more time… All of the studies below are confounded one way or another, but so are we humans. Negative energy balance promotes ketosis even with relatively high protein intake. Phinney showed this in obese patients in 1980. He fed them a very low calorie diet for 6 weeks; 50% of the calories came from protein, the rest fat. This amounted to ~76 g/d or ~1.2 g/kg of their “ideal body weight.” It was, however, a rather severe caloric restriction. They lost ~22 pounds; two-thirds of it was fat mass. Muscle glycogen plummeted from 1.53 to 1.04 mg/100 g… Continue reading >>
Review: Ketogenic Diets Suppress Appetite Despite Weight Loss
(HealthDay)—A review of evidence supports that ketogenic diets suppress appetite despite weight loss. The research was published online Nov. 17 in Obesity Reviews. Alice Gibson, of the University of Sydney in Camperdown, Australia, and colleagues performed a systematic review and meta-analysis of studies that evaluated appetite before and during adherence to very-low-energy diets (VLEDs) and ketogenic low-carbohydrate diets (KLCDs). Visual analogue scales were used to assess appetite in energy balance (before dieting) and while in ketosis (during dieting). The researchers found that individuals on VLEDs had less hunger and greater fullness/satiety. Those on KLCDs had less hunger and reduced desire to eat. Whereas energy restriction typically increases appetite in obese people, individuals on ketogenic diets experienced small absolute reductions in appetite. Individuals on ketogenic diets may feel slightly less hungry, or more full or satisfied, despite weight loss. "Ketosis appears to provide a plausible explanation for this suppression of appetite," the authors write. "Future studies should investigate the minimum level of ketosis required to achieve appetite suppression during ketogenic weight loss diets, as this could enable inclusion of a greater variety of healthy carbohydrate-containing foods into the diet." Several authors disclosed financial ties to pharmaceutical and biomedical companies and organizations in the food and nutrition industry. Continue reading >>
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What Is Ketosis? Hint: It Can Help You Burn Fat & Suppress Your Appetite
We’ve longed been told that calorie restriction, increasing exercise and reducing dietary fat intake are the keys to weight loss. But, if you’ve ever attempted to control your weight by subsisting on fewer calories — especially from mostly bland “diet foods”— you’re already probably aware that this typically produces minimal results and is extremely hard to stick with long-term or consistently. Considering the high rates of obesity now facing most developed nations — along with an increased risk for health conditions like diabetes or heart problems as a result — researchers have been anxiously working on how to suppress appetite and achieve weight loss in a healthy, sustainable manner. The keto diet has emerged over the past several decades as one potential answer to this large-scale weight loss problem. (1) While there are some differences in opinion, depending on who you ask, regarding the best approach to very low-carb dieting, studies consistently show that the ketogenic diet (also called the keto diet) produces not only substantial weight loss for a high percentage of people who adhere to it, but also other important health benefits such as reductions in seizures, markers of diabetes and more. The keto diet revolves around eating foods that are high in natural fats, consuming only moderate protein and severely restricting the number of carbs eaten each day. Even if you don’t have much weight to lose, entering into a state of ketosis can be helpful for other reasons — such as for improved energy levels, mental capabilities and mood stabilization. What Is Ketosis? Ketosis is the result of following the ketogenic diet, which is why it’s also sometimes called “the ketosis diet.” Ketosis takes place when glucose from carbohydrate foods (like Continue reading >>
Do Ketogenic Diets Really Suppress Appetite?
The Review The authors conducted a meta-analysis of studies that assessed appetite while individuals adhered to a ketogenic low-carbohydrate diet (KLCD) and very-low-energy diet (VLED). Results The study concludes that “individuals were less hungry and exhibited greater fullness/satiety while adhering to VLED, and individuals adhering to KLCD were less hungry and had a reduced desire to eat.” Although the changes in appetite were noted to be small, they occurred within the context of energy restriction,which is known to increase appetite in obese people. Conclusion In conclusion, there are studies that show the benefit of a KLCD in preventing an increase in appetite, despite weight loss. Citation Gibson AA, Seimon RV, Lee CM, Ayre J, Franklin J, Markovic TP, Caterson ID, Sainsbury A, Do ketogenic diets really suppress appetite? Obes. Rev. 2014; 15: 839-850 Continue reading >>
Ketogenic Diets Suppress Appetite Despite Weight Loss, Review Finds
Ketogenic diets suppress appetite despite weight loss, a review of evidence suggests. Researchers performed a systematic review and meta-analysis of studies that evaluated appetite before and during adherence to very-low-energy diets and ketogenic low-carbohydrate diets. Researchers used visual analogue scales to assess appetite in energy balance (before dieting) and while ketosis (during dieting). They found that individuals on VLEDs had less hunger and greater fullness/satiety. Those on KLCDs had less hunger and reduced desire to eat. Whereas energy restriction typically increases appetite in obese people, individuals on ketogenic diets experienced small absolute reductions in appetite. Individuals on ketogenic diets may feel slightly less hungry, or more full or satisfied, despite weight loss, the press release added. "Ketosis appears to provide a plausible explanation for this suppression of appetite," the authors write. "Future studies should investigate the minimum level of ketosis required to achieve appetite suppression during ketogenic weight loss diets, as this could enable inclusion of a greater variety of healthy carbohydrate-containing foods into the diet." The research was published in the journal Obesity Reviews. Continue reading >>
Do Ketogenic Diets Really Suppress Appetite? A Systematic Review And Meta-analysis.
Abstract Very-low-energy diets (VLEDs) and ketogenic low-carbohydrate diets (KLCDs) are two dietary strategies that have been associated with a suppression of appetite. However, the results of clinical trials investigating the effect of ketogenic diets on appetite are inconsistent. To evaluate quantitatively the effect of ketogenic diets on subjective appetite ratings, we conducted a systematic literature search and meta-analysis of studies that assessed appetite with visual analogue scales before (in energy balance) and during (while in ketosis) adherence to VLED or KLCD. Individuals were less hungry and exhibited greater fullness/satiety while adhering to VLED, and individuals adhering to KLCD were less hungry and had a reduced desire to eat. Although these absolute changes in appetite were small, they occurred within the context of energy restriction, which is known to increase appetite in obese people. Thus, the clinical benefit of a ketogenic diet is in preventing an increase in appetite, despite weight loss, although individuals may indeed feel slightly less hungry (or more full or satisfied). Ketosis appears to provide a plausible explanation for this suppression of appetite. Future studies should investigate the minimum level of ketosis required to achieve appetite suppression during ketogenic weight loss diets, as this could enable inclusion of a greater variety of healthy carbohydrate-containing foods into the diet. Continue reading >>
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Exactly How Ketosis Helps Weight Loss
Are you tired of going from one weight loss plan to another? Most of my patients and AWS clients who want to lose weight are not at their “first rodeo.” A weight loss plan that will work is a plan you can either stay on or segue to on and off through life. Have you wondered “does ketosis work for weight loss or is it just a fad?” Have you read the naysayer articles from dieticians who argue you will be deprived of nutrients and fiber? Do you almost believe the stories of successful and lasting weight loss but wonder exactly how ketosis helps weight loss? If you follow the right type of ketotic diet (eating healthfully; not a processed-food-laden Atkin’s diet), you’ll lose weight. Current data shows you are more likely to keep it off if you can “keto-adapt” during nutritional ketosis throughout life. A nutritional ketosis diet (standard ketogenic diet) will not only help you achieve an ideal weight (1), but it might even be somewhat anabolic; enhancing athletic performance. Let’s begin with food. What Do I Have to Eat? I’m laughing to myself as I write this, remembering the way my husband phrased it to me: “So, what are you taking away from me now?” This is, I’ve come to realize, how most people view any sort of diet plan. People think of a “diet” as a punitively restrictive way they must force themselves to eat so they can lose weight. It further implies they can go back to eating “the same old way” when they have lost the weight. What I’d like to propose to you about a “keto lifestyle” is that you can lose your weight easily by becoming what is called “keto-adapted.” This simply means you have re-trained your metabolism to use fat for fuel and to do it readily or on demand. You can then follow a healthy (meaning good for your Continue reading >>
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Pruvit Keto Os Review
I'm Mike and I've been a personal trainer for over 10 years and I first heard about ketosis way back before it was even a big thing. I've been more or less on the ketogenic diet full-time ever since. When Keto-OS came out, people had been talking about Keto-OS being the go-to product for quickly getting into ketosis and even allowing you to cheat. Me being a skeptic, I set out on a 3 month strict review project, to get to the bottom of whether or not Keto-OS actually works. After months of testing blood samples and body calibrations, I am about to give you the conclusion of what I found from my review down below. KETO OS is the latest product from Pruvit and stands for "Ketone Operating System." This product is an exogenous ketone drink, which means it may provide a multitude of benefits, ranging from athletic performance enhancement, more efficient weight loss, cancer prevention, cognitive improvement and anti-inflammatory properties, among other things. Its ability to essentially trick the body into burning fat instead of carbs (a state known as ketosis) can also result in more rapid weight loss than you may have thought possible. This is what Pruvit had to say: Keto-OS is your “ketone operating system”. It was one of the First Therapeutic Ketone Supplements on the market. The proprietary blend is owned by Prüvit and is Dr. Approved, Lab Tested, University backed and the technology in Keto-OS is patent pending, developed by one of the most world renown Dr.’s and experts on Ketosis. Prüvit was the first company approved by University of South Florida to acquire the sub-license rights to use this patent pending technology. It is a powder that you mix with 8=10 oz. of water. Keto-OS is Pruvit’s flagship product and is the first product the company sold when it 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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Does Hcg Suppress Appetite
One of the many benefits of the HCG Diet, is the diet's ability to suppress your appetite while only consuming 500 calories. The burning question in everyone's mind is: Does the HCG hormone suppress your appetite? The short answer to that is: No, but the HCG Diet does. Here's why: The HCG's role in the HCG Diet is to help your body access your stored fat for energy, instead of your lean body mass (also known as precious muscle!). This is why we combine the hormone with what is called a very low calorie diet. This marriage between this 500 calorie diet and the HCG hormone is what makes up the HCG Diet. These two components are also the reason why the HCG Diet has been shown to help patients up to two pounds a day. Why Is The Hunger Gone? Here's the one piece of information other providers fail to mention to their patients (Not because they don't want to, but because they just don't know.). The reason the hunger is gone while on the HCG Diet is because of the very low calorie diet's ability to place your body in starvation mode (or ketosis). Once your body goes into starvation mode, your body will automatically shut off your ability to feel hunger. Once combined with the popper dosages of HCG, this very low calorie diet creates an unbelievable weight loss solution designed to help you get rid of excess fat without hunger pains. That's it, its as simple as 123! Now that you understand why losing weight on the HCG Diet is so easy, take advantage of this great opportunity and take full control of your life today! Order your HCG, and let's get started on this life changing journey together. 0 Comments Continue reading >>
Escaping The Fat Trap
Once you’ve been heavy for some time, your high insulin levels can make it hard to succeed in losing weight. Trying diet after diet and failing on each and every one is depressing. But when you discover the perfectly natural bodily process called lipolysis, hope can replace despair. To a person longing to lose weight, Nirvana is the definition of lipolysis: the process of dissolving fat. When you burn fat, it breaks down into glycerol and other fatty acids. How does the process actually work? Are there any drawbacks? There are plenty of laypersons and even physicians who think there must be. Burning off one’s fat sounds like a faddish trick. These folks give a skeptical shrug and say, "I’m sure people lose some weight with the Atkins approach, but don’t they gain it right back again?" The interesting thing is that if you adhere to the four phases the Atkins approach—which includes finding your Atkins Carbohydrate Equilibrium (ACE), meaning the amount of carbohydrates you can still consume and neither gain nor lose weight—you won’t regain the weight. The phase known as Lifetime Maintenance, though more indulgent, evolves naturally from the three weight-loss phases, thereby gradually teaching you a permanent way of eating that still moderates carbohydrate intake to the degree that is necessary for your individual metabolism. Many controlled carbohydrate regimens have been proposed over the years. They work with some degree of effectiveness for some people. However, many of them do not bring carbohydrate intake down to a level that will permit lipolysis. For people who suffer from metabolic obesity and have great difficulty losing, that is a grave weakness. Atkins, on the other hand, starts you off consuming 20 grams of carbohydrates. You then proceed at your Continue reading >>
