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“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
