Tag: Keto Diet Basics

What Is a Ketogenic Diet and How Does It Relate to the Atkins Diet?

What Is a Ketogenic Diet and How Does It Relate to the Atkins Diet?

What Is a Ketogenic Diet and How Does It Relate to the Atkins Diet?

You’ve probably heard plenty about the Atkins Diet over the years. You know, that incredibly popular and controversial diet that involves cutting right down on your carbohydrate intake. You may have also heard of “ketogenic diets” – it’s a more scientific term so you may not recognise it. Did you realise that the Atkins Diet is a type of ketogenic diet? In this article we’ll have a brief look at what the term means and my experience of this type of diet.The Atkins Diet
The Atkins Diet
The original Atkins Diet book, Dr. Atkins’ Diet Revolution, was released in 1972. Dr Robert Atkins was interested, among other things, in getting his own weight under control. Primarily using self-experimentation techniques he found that eating a diet very low in carbohydrates tended to make him lose weight quickly. His experimentation was based upon other research papers and, as a result of his own studies, he became confident that the science behind the diet was sound. The resulting book was a resounding success and, over the next 30 years up to his death in 2003, Robert Atkins continued to produce popular diet books based upon the low-carbohydrate principle.
Ketogenic Diets
Some would argue that only the first “phase” of the Atkins Diet is “ketogenic” but it’s very clear that this element is central to the whole diet. There are many other diets of this type with different names and claims but, if they talk about severely restricting the intake of carbohydrates, then they’re probably forms of ketogenic diet. The process of “ketosis” is quite complicated and would take some time to describe but, in essence, it works because cutting down on carbs restricts the amount of blood glucose available to trigger the “insulin response”. Without a triggering of the glucose-insulin response some hormonal changes take place which cause the body to start burning its stores of fat as energy. This also has the interesting effect of causing your brain to be fuelled by what are known as “ketone bodies” (hence “ketogenic”) rather than the usual glucose. The whole process is really quite fascinating and I recommend that you read up on it.
Controversy
All forms of ketogenic diet are controversial. Most of the debate surrounds the issue of cholesterol and whether ketogenic diets increase or decrease the levels HDL “good” cholesterol and/or increase or decrease LDL “bad” cholesterol. The number of scientific studies is increasing year on year and it is certainly possible to point to strong cases on both sides of the argument. My conclusion (and this is only my opinion) is that one could equally make the case that a carbohydrate-laden diet has negative effects on cholesterol and I think that, on balance, a ketogenic-type diet is more healthy than a carbohydrate-heavy one. Interestingly, there isn’t so much controversy about whether ketogenic diets work or not (it’s widely accepted that they do); it’s mostly about how they work and whether that is good/bad/indifferent from a health perspective.Ketogenic Diet
My Experience
I too am a bit of a self-experimenter. I know this approach isn’t for everyone and it does carry an element of risk. I’ve experimented with a ketogenic diet for around eight years now. I sometimes lapse, mostly during holidays, but I always return to the diet as part of my day-to-day routine. I find that I can easily lose the several extra pounds that I put on during the holidays within around two weeks of starting up the keto diet again. I suppose it helps that I really enjoy the type of food I get to eat by following this regimen. Many of the foods I like are quite high in protein and fat. I do miss carbohydrate-rich foods such as pizza and pasta but I think that loss is outweighed (sic) by the benefit of being able to each rich food and still keep my weight under control. It goes without saying that I have to avoid sugary foods but I don’t have much of a sweet tooth and I can still enjoy things like good dark chocolate, in moderation.
Conclusion
It’s difficult, if you are just starting out looking for a diet that works for you, to know where the truth lies in this debate; if the scientists can’t sort it out then how are you going to? The plain truth is that you’ll need to educate yourself, weigh up the arguments, then follow your own best judgement. My experience has been largely positive but you will, no doubt, have heard of friends having problems on low carbohydrate diets for one reason or another. There is no such thing as a miracle diet and most of them are just variations on a theme but all ketogenic-type diets are based upon a very specific principle and that principle has been demonstrated to induce weight loss in many people. Perhaps you should try to base your opinion on the available evidence and not on anecdotes. It’s your body and your health, after all.

10 Killer Tips For Rapid Weight Loss

10 Killer Tips For Rapid Weight Loss

In order to make the most of your weight loss program, finding the most effective ways to burn fat will maximize your results and minimize your waistline! Follow these 10 tips for fat burning if you want to lose weight and lead a healthier way of life.diet

1.) Drink More Water

One of the best weight loss secrets is to ditch the sodas and stick to water! Experts say you should drink approximately eight glasses of water a day to stay hydrated and healthy. Instead of turning to calorie-laden or sugar-rich drinks, grab a refreshing glass of water. In addition to flushing toxins out of your system, drinking water encourages you to build muscle.

2.) Eat More Meals

A traditional three-meals-a-day plan just will not cut it if you are in the market to burn fat. Your body is not able to metabolize large meals and will quickly turn any excess into fat. Many experts believe you should eat six small meals a day. Be sure you cut back on your food consumption at each meal, or else you will be doubling your intake—and doubling your fat storage!

3.) Work Out with Weights

One great way to maximize the amount of fat you are burning is to add a weight program to your work out routine. Weight training will not only tone your physique, but will strengthen your body and improve your general health. Lifting weights will also burn calories and fat more quickly than traditional exercising, and it will also boost your metabolism.

4.) Choose Protein

Choose protein-laden foods for boosting your metabolism and enabling your body to burn fat rapidly. In addition to burning fat, consuming a protein-enriched diet will help you rebuild muscle after work outs and maintain leanness of that muscle. Wisely choose proteins for your diet. Take great care to pick proteins low in fat so you do not consume extra calories.

5.) Cut Calories Wisely

It may be tempting to drastically cut your calorie intake when starting a healthy lifestyle. Instead, use a step method when cutting your calorie intake to minimize risk. Reducing calories too quickly results in your body rapidly burning all available calories, which will lower your metabolism. Furthermore, you are more likely to maintain your healthy lifestyle through this step method.

6.) Reward Yourself

When it comes to successfully dieting to burn the most fat, be sure to reward yourself. Everyone has temptations and favorite treats—so allow indulgence. You will be less likely to cheat on your new diet if you grant yourself small rewards. If you are a chocolate lover, treat yourself to a small square of chocolate or single chocolate kiss each evening.

7.) Avoid Marathon Work Outs

The biggest mistake people make when looking to burn fat and lose weight is to have one long, extensive work out session. Instead, break up your work out plan into small chunks throughout the day. Take a brisk walk in the morning, enjoy a work out at lunch, and then exercise more in the evening. In addition to staying active all day long, breaking up your work out will better maintain your metabolism.

8.) Mix It Up

Choosing to engage in a variety of quality exercises will keep your interest and best allow you to maintain your goal of burning fat. Instead of doing the same exercises each day—mix it up! Opt to swim laps one day, jog another, and bike the next. Rotating your activities will not only allow you to experience a variety of athletics, it will also allow you to better tone your body.diet

9.) Skip Happy Hour

For those individuals who want to burn fat quickly, avoid alcohol. Rich in sugars and carbohydrates, alcohol is a calorie-rich substance. These empty calories can add up quickly and take away from necessary nutrients that should be included in your daily diet. Furthermore, alcohol acts as an inhibitor for burning fat, allowing your body to store it more quickly.

10.) Try a Low GI Diet

A low GI diet is an excellent method of burning fat quickly. This diet encourages individuals to consume high amounts of foods with low rankings on the Glycemic Index. These foods are nutritious and will aid your body in burning fats and calories at a quicker pace. This diet includes many of your favorite fruits, vegetable, meats, dairy, and grain products.

Keto Diet Basics

Keto Diet Basics

Keto tips
dbreen / Pixabay

Are you the individual that will almost certainly initiate the keto diet program? If yes you happen to be at the perfect stage. Here we will mention several of the suggestions that will allow you to definitely are aware that how it’s possible to initiate the ketogenic high fat foods is diet regime. If you’re a beginner, then you definately may take support from the provided information and could determine the most efficient suggestions to begin the keto diet plan.

Keto Diet Basics Ketogenic meals is of great help for the extra weight together with for the health also. It’s been studied how the ketosis principal purpose is to lessen weight fast. The diet will lower your appetite too. The ketogenic weight loss program is created with low carbohydrates and fats with full of carbohydrates. It is possible to follow those tricks and may even start the master plan by finding the right result of this.

There are several tricks that you could follow to initiate the diet plan. You need to follow these suggestions should you prefer a reliable result. Those hints are:-

It’s quite possibly the most crucial things that you simply ought to do before you begin the dietary plan plan. If you begin low-carbs, that will be simple for you to adhere to the dietary plan perfectly. You can get habitual to possess low carbs, with your boy can even embrace it. By this means you will definately get low carbs, as well as your own body begins adopting it, and you may begin losing unwanted weight.

If you are planning to get started on using keto diet plan, then you definitely should incorporate coconut oil to your meal. Don’t use other oils since they’re in a position to affect to your wellness also for a weight also, so it is right for you to start out taking coconut oil. The researchers also point out that consuming coconut oil will heighten the a higher level ketone from the body of a human. The oil is definitely beneficial to your well being therefore that’s the reason you should opt for this.

keto diet
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