How the Keto Diet Can Be Highly Effective for Weight Loss

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Dietitian Explains Exactly How the Keto Diet Can Be Highly Effective for Weight Loss

Still on the fence on whether the keto diet is the right diet to jump into?

Well, you might want to go ahead and jump right over that fence because based on the opinion of registered and licensed dietitian, Barbara Gordon, the keto diet can bring about various health-giving benefits such as the following:

• Makes you energetic
• Improves your muscle recovery capability
• Improves your blood sugar levels

She also added that an assortment of long-term ailments can be treated if one were to adopt the keto style of eating, and it seems that a lot of people actually find this diet particularly therapeutic.

“The ketogenic diet is of course ideal for those looking to burn off excess pounds, which is the very reason for its surge in popularity all over the world.”

According to Gordon, a ketogenic diet that necessitates restricted intake of calories or moderate consumption of them can contribute considerably to losing unwanted bodyweight.

But what if you keep your calorie consumption high during full ketosis?

Gordon says if that’s the case, weight gain may not occur, though you will find that it’s a lot tougher to lose those extra pounds.

Because of this, Gordon suggests that with the exception of avocados, you should refrain from eating fruits during your first 30 days on the keto diet.

After 30 days, you may bring back fruits into your diet but do so in a gradual manner.

Gordon highly recommends low carb fruits like coconut, raspberries, strawberries, and grapefruit.

“When it comes to fat intake, keep in mind that not all of them are the same.”

The Keto Food Pyramid

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Gordon states that one should go for healthy choices such as free range eggs and chicken, cottage or mozzarella cheese, extra virgin olive oil, and steaks derived from grass fed cows.

Gordon also said that unable to cope with hunger and cravings as well as unwillingness to decrease food intake, as the primary reasons behind the failures of many who attempted to lose weight via conventional diets.

“The good news is hunger and cravings for sugar-laden foods can be suppressed naturally and effortlessly when you’re on ketogenic diet.”

Such advantageous trait is one of the chief reasons that keto is fast becoming the diet of choice by those looking to burn off fat, without getting hit by hunger pangs due to calories cutback.

Gordon claims that in order to properly follow the keto diet, you should consume no more than 5% of your daily calories from carbs, another 10 to 15% from protein, and finally, 75 to 80% from quality fat sources.

This is the caloric ratio that will allow your body to cross into ketosis, thereby promoting a healthy production of ketones in your liver.

“Ketones are compounds that your body can use for energy—as opposed to using glucose— in order to achieve relatively rapid weight loss.”

How the keto diet can be high effective for weight loss? Watch this video –HOW TO START KETO | lose weight with the ketogenic diet

Gordon mentioned that in the first couple of weeks, the majority of dieters will shed off water weight. Such occurrence is perfectly normal due to the lack of starchy carbohydrates in the body.

The avoidance of sugar in keto can lead to a substantial loss of water weight—as much as 15 pounds. Of course, the amount one stands to lose is different from person to person.

But in order to burn fat, you must give your body time to wholly adapt to using dietary fat as fuel for energy.

“Once the adaptation sets in, you will find that your body is able to scorch off stored body fat even during sleep.”

But don’t forget to keep your total daily protein intake at moderate level, or you risk kicking your body out of ketosis.

Gordon shared that the surplus of calories from protein will cause your body to convert them into glucose, therefore spiking up your insulin and obstructing ketosis.

Gordon was also kind enough to share her favorite keto diet cookbook.

Gordon maintains that the book taught her how to cook a multitude of flavorful keto-friendly meals including bacon-wrapped mozzarella sticks, cauliflower pizza, coconut shrimp, and her personal favorites— lemon cheesecake bars and coconut lemon fat bombs.

Apparently, the book is up for grabs for FREE, but who knows how long it would stay free.

If you want a copy, try this link.

Written by Haley Wells

Bio:

This post is related to The Anti-Anxiety Recipe Plan by Danny Jeffers. Danny Jeffers, a health and wellness devotee who for years struggled with life-crippling anxiety. This causes him to be obsessed about finding a natural and effective solution to end anxiety. This results in the creation of The Anti-Anxiety Recipe Plan.

If you’re someone who suffers from anxiety, this Anti-Anxiety Recipe Plan will help you take an entirely natural approach to improve your mind and well-being. Dishes like Sweet Potato frittatas, and Crispy Baked Chicken will blast your anxiety with each bite.

The recipes inside The Anti- Anxiety Recipe Plan remove ingredients that inflame your gut, leave you in a sluggish mental state, or trigger anxiety. Each recipe leverages the power of the Paleo Diet.

Instead of eating recipes full of refined and unnatural foods, The Anti-Anxiety Recipe Plan uses ingredients like antioxidants, healthy fats, and healing herbs. 

These “Holistic Mind Soothing Ingredients” are time-tested, proven, all-natural ingredients that BANISH anxiety and SOOTHE your mind. Not only that, but you can use them to regain your health, energy, and vitality. 

To find out more about this program, click on Eating Away Your Anxiety

Ketogenic Diet for Weight Loss

 

Click HERE to Find Out How You Can Stay Healthy & Be Free From the Various Common Lifestyle Diseases

“Eating crappy food isn't a reward -- it's a punishment.” - Drew Carey

 

The problem with a diet that relies mostly on carbohydrates is that creates an unhealthy dependence on sugar.

 

What most people don’t understand is that carbs eventually turn into a form of sugar called glucose once they’ve digested that plate of pasta.

 

And there are a bunch of adverse side effects that add up over time when you continually eat this way.

 

For one thing, your blood sugar will get too high, which will lead to more complications later on. Your pancreas will be hard at work pumping insulin into your bloodstream to remove that glucose.

 

But once there’s too much sugar in your system, all that glucose won’t have any place to go.

Usually, they're stored in your muscles and liver. Once they're full up, the only option is for your liver to turn that sugar into saturated fat.

 

A bloodstream chock-full of excess fats leads to other problems like insulin resistance, and eventually, diabetes.

 

How to Hack Your Metabolism?

 

The solution would be to train your body to “prefer” other sources of energy aside from sugar. This way, you can put a stop to the metabolic pattern we just talked about.

 

Fat is a better fuel alternative. If you can find a way to end your dependence on carbs and sugar, your system will adapt. Then you can switch to a healthier, more sustainable energy source.

 

But how do you get your body to listen and shift gears?

 

Enter the ketogenicdiet.

 

After making specific modifications to your eating habits, you’ll change the way you burn energy. Then you'll turn yourself into an efficient fat-burning machine and lose weight naturally.

 

The secret is in your liver. Going back to what we discussed, this specific organ is forced to turn sugar into fat - this is a response to overconsuming processed foods.

 

However, you can “trick” your liver into breaking down those fatty acids floating in your system.

 

These will then be converted into what’s known as ketones – say hello to your new energy source.

 

That means you’ll now enter "ketosis mode" where your body automatically knows that it should utilize fats instead of carbs for fuel.

 

Fats are not Foes

 

Sometime around the 1960s, the U.S. government set nutritional guidelines based on studies that vilified ALL types of fat.

 

One such researcher that kickstarted this fat-phobic era was Ancel Keys. He was a nutritionist who established the idea that fats were the culprit of the heart attack epidemic at the time.

 

However, other researchers came to a different conclusion. These opposing views state that it was carbohydrates and sugar – not fats – that were behind weight gain and cardiovascular disease.

 

Sadly, these studies got buried under a mountain of biased (and some would say unethical) research that ignored this other piece of the puzzle. Instead, they focused only on fat, making it Public Enemy No. 1 for years to come.

 

Fortunately, we know better today.

 

Further studies that surfaced afterward showed that while there are genuinely harmful fats (like trans fats), there are other fats which are actually good for you.

 

In fact, fat isn’t just an excellent source of energy. It’s also a vital building block of brain matter as this organ is mostly made up of fat!

 

They also help you break down fat-soluble vitamins, as well as transfer nutrients between your cells. And they provide slow, steady bursts of energy for both brain-intensive and physical activity.

 

Ok, Great – But How Will Keto Help Me Lose Weight?

 

Keto practitioners swear by this lifestyle because it offers a slew of benefits.

 

For instance, they’ve kept their previously out-of-control cravings in check. Aside from that, they’ve now cleared away the brain fog that comes with a diet of highly processed food.

 

Their blood sugar levels stabilized as well. This also means their insulin production became nice and even.

 

Better yet, keto eaters also report higher levels of energy with virtually no sluggishness or lethargy.

 

As for weight loss, studies show that this dietary approach is effective. Duke University Medical Center did a randomized, controlled trial of 120 overweight participants and tracked their progress.

 

Their study resulted in a couple of key findings:

 

A low-carb, ketogenic diet was more effective at treating obesity than a low-fat diet

 

The participants’ triglyceride levels went down, while their HDL cholesterol (a.k.a. the good kind) went up

 

As such, the keto way is great for reducing your carb intake. This helps tell your body to burn those pesky fats.

 

How Do I Keto? (And is it Right for Me?)

 

Now that you have a better idea of what this diet entails, you’re probably wondering if it's a good match for you.

 

The first thing that you have to remember is that a ketogenic diet isn’t a one-size-fits-all silver bullet for your weight woes.

 

Losing weight is a significant benefit of this approach, no doubt. However, it's the result of meeting specific metabolic needs that vary for each person.

 

This is why there are four basic types of ketogenic diets:

 

The Standard Ketogenic Diet - or SKD - is considered the classic method of kickstarting of your ketone production. This is focused on cutting on carb intake, which can be as low as 5% of your total diet (as recommended in a study by Dr. Goldman at BC Children’s Hospital in Canada). Your fat intake would roughly make up about 75%, while protein fills in the rest.

 

The Targeted Ketogenic Diet - or TKD – works best for the athletic folks who want to support their demanding lifestyle. You’d have to eat the same amount of carbs as SKD (also very low!) before you intend to work out.

 

A Cyclical Ketogenic Diet – or CKD – is a better choice if you want to take your time making the keto switch. This is a bit more forgiving because you can take alternating days of low-carb and high-carb consumption.

 

A High-Protein Ketogenic Diet has a lot in common with the classic version. But as the name suggests, this is a proper diet if you're lacking in the protein department.

 

As you can see, you’ll need to do the initial groundwork to fine tune your intended keto eating plan. However, doing your due diligence will pay off in spades and you’ll soon reap the massive benefits.

 

Here’s a general overview of what you need to keep an eye out for:

 

#1: Food Intake

 

Of course, what you eat will define the level of success you'll enjoy after doing keto. As you learned from the different variations of the ketogenic diet, you need to find the ideal amount of carbohydrates, protein and fat. Protein, in particular, depends on personal factors like weight, total amount of body fat (which can be done at a gym or medical center), gender, height, and age.

 

#2: How Much Weight You Want to Lose

 

You need to figure out how many calories you need in a day (for both physical activity and basic body functions), as well as your body fat percentage. This will help you work out the amount of body fat you want to shed.

 

Work with your physician, nutritionist and trainer to figure out your specific needs. That includes how many calories to consume, and your required protein intake (which will help you burn fat better).

 

#3 Lose Weight by Working out

 

It’s important to note that you need enough quality food to fuel your exercise routine.

 

Starving yourself recklessly while trying to burn those calories can backfire. A study from the American Physiological Society says that you need to consume enough protein to prevent muscle cannibalization. This happens when the body goes into starvation mode.

 

So, as you work out, make sure that you’re eating the right stuff to keep your muscles in good shape. This will then help you shed those pounds.

 

As for exercise itself, a lot of keto practitioners are fans of HIIT, or high-intensity interval training. Some trainers recommend doing cardio-like HIIT routines, like treadmill sprints, going on the Stairmaster and cycle sprints. There are other HIIT-based exercises, such as the walk and sprint, infinite pushups, and sit up and jump.

 

Note that there are other keto-friendly workout options as well. This includes (but is not limited to) yoga, Pilates, CrossFit and good ol' cardio. To find out which of these exercises work best for you, talk to a professional trainer.

 

Eat Right, Live Longer

 

As we’ve talked about, there are massive benefits to making the keto switch, but always remember to consult with a professional.

 

They can help you transition into this lifestyle change and keep a close eye on your progress. With their guidance, you can keep track of other factors like rate of weight loss, ketone levels, and calorie intake.

 

And once you’ve made the leap, you’ll enjoy optimal nutrition, a satisfied tummy and trim waistline!

 

Nutrition is a fantastic thing, and it plays such an influential role in our day-to-day existence.

It doesn’t just keep you alive - it also determines the quality of your life.

 

Sadly, there are so many foods out there that do anything but keep us healthy.

 

And it’s frightening how many people are suffering from cancer, cardiovascular disease, type 2 diabetes, Alzheimer’s and dementia.

 

With the rise of processed foods – and the companies that push them onto the public – this trend is the new “normal.”

 

But you don’t have to be another statistic – and neither should your friends and loved ones.

The only way to break free from the trap of the modern diet is by learning which foods will support your healthy lifestyle.

 

For more ideas on ketogenic diet for weight loss, watch this video - KETO: 11 SIMPLE Tips for Major Weight Loss

 

Written by Dr. Carl Bamlet who is a chiropractor and a certified nutrition specialist. He creates the Food, Health & You Complete Implementation System which is a lifestyle guide primarily focusing on diet and nutrition.

 

Dr. Carl Bamlet is a cancer survivor. He was diagnosed with brain cancer at the age of nineteen, underwent surgeries and chemotherapy, adapted to a lifestyle that eliminates all processed foods and the various toxins that people routinely get exposed to due to the modern diet. He has been cancer free for twelve years.

 

He is healthy and free from the various common lifestyle diseases. With the help of this ebook, you can also prevent cancer, autoimmune diseases, irritable bowel syndrome, metabolic disorders, diabetes, and many other ailments.

 

This holistic guide will help you to embark on a lifestyle that is rid of everything that ails our modern diet. The lifestyle guide does not recommend any medication or fad diets. There is no expensive proposition or quaint lifestyle changes. The different plans are easy to follow and they are relevant for people of all ages and ethnicities, regardless of their history of medical conditions.  

 

To find out more about diet for long life, click on Food Health & You