Tag: Keto Diet Weight Loss

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.

Low Carb Salad Dressing for Low Carbohydrate Diets

Low Carb Salad Dressing for Low Carbohydrate Diets

Low Carb Salad Dressing for Low Carbohydrate Diets

There were a number of low carb salad dressings on the market a few months ago but they are becoming more and more scarce. Even the ones that say they are reduced sugar or low calorie are usually too high in carbs for a true low carbohydrate diet.
There are several products readily available on the market today that do qualify as reduced carb salad dressings. The Good Seasons and the Hannaford dressings are good examples. Both of these products require you to mix olive oil and vinegar with the contents of a dressing packet and the Good Seasons product even gives you a nice carafe bottle to mix them in.
There are other options as well. Most mustards have little or no carbs and most mayonnaise products are zero carb. There are a number of reduced carbohydrate ketchups on the market and many relish products including sweet relishes have no sugar added and are reduced carbohydrate products. Tabasco and many other hot sauces have zero carbs and there are some powdered spice mixes that are also low or no carb products.
We make a creamy thousand island dressing using mayonnaise, no sugar added sweet relish and reduced carb ketchup.Low Carb
The ketchup has one carb per tablespoon and the sweet relish has one carb per tablespoon so the net result of the mix of these three is a truly low carb dressing. Of course we don’t stop there. We often add spice mix products to our main ingredients to “kick-it-up” a little. We make a Cajun kind of Thousand Island dressing and it is absolutely delicious.
The salad itself consists of Iceberg Lettuce, some celery, sliced cucumbers mixed with a little baby spinach. I mix a handful of the colorful bag salads from the grocery store in just to give it a little color and varying texture. The main ingredient in my salad is the Iceberg Lettuce.
My relatives laugh at my use of Iceberg lettuce and are quick to inform me that Ice Berg Lettuce has very little nutritional value. I smile and agree with them because that is exactly why I love the stuff. It fills you up and has no usable food value. What a wonderful diet product.
My only caution with all salad items is that you be sure to wash them thoroughly. We use a few drops of a food disinfectant product in the rinse water but a teaspoon or two of white vinegar would work just as well. Just be sure to rinse and dry off the excess water from the items before adding them to your salad.
Some of the other things we add to our salad are hardboiled egg slices, sliced of California avocados and sometimes a little tuna or canned chicken. Be sure to only use the California avocados, the dark green bumpy ones, and not the Florida avocados, which are lighter in color and smooth skinned. The California avocados are lower in carb and go better in a green salad.
Salads are the mainstay of a reduced carbohydrate diet and with a little experimentation you can mix your own excellent salad dressings from readily available grocery products. Some days my main meal is just a large salad with different meats like chicken tuna or even ham. It satisfies my hunger and helps me reach my goal of weight loss using a low carb diet.

Keto Diets Works Very Well For Shedding Excess Fat

Keto Diets Works Very Well For Shedding Excess Fat

Keto diets are protein sparing, which suggests one’s body will keep its muscle, that’s exactly what you desire. A Keto diet works very well for shedding excess fat and hard-earned muscle. There is, however, a disadvantage in a Keto diet. In order to attain and grow in ketosis, you have to be carb-free for a minimum of two days. A true Keto diet requires one to go with no carbohydrates for 5 or 6 days and after that allows a single or 2 day “carb-up”. When your “carb-up” is over, the cycle is repeated. Sounds simple, right? Try it and discover. It’s not that simple. The idea of single or 2 day “carb-up” sounds appealing but it can’t be full of junk food and high fat foods.Keto

There are many people who just cannot lose weight over a high carbohydrate diet. Even though they eat “good” carbs and workout hard, they can’t manage to arrive at the excess fat level they demand. This is common in many people, but there’s a solution: TIMING YOUR CARBOHYDRATE INTAKE!
Timing your carbohydrate intake works basically being a Keto-diet. When you reduce carbohydrates to ZERO, and it that way not less than a couple of days, one’s body will switch from burning carbohydrates to shedding fat. Ultimately one’s body will begin converting fat into ketones, and taking advantage of the ketones becasue it is primary fuel source. This process is called ketosis, therefore aptly named a Keto-diet.

Carb-ups have to be low fat and 90% healthy carbohydrates like sweet potatoes and oatmeal. If you have a “dirty” carb-up with frozen goodies, cookies and candy, you’ll negate your fat reduction in the previous week and probably gain even more.
If you’ll be able to truly hang in there and perform a Keto diet “through the book”, then you definitely possess a second problem. Without ANY carbs for so many days your effort at the gym are affected. So even if this diet gives you keep your muscle, it won’t allow that you be intense inside your workouts, and you should wind up weaker when you could not give your better effort. The third reason behind failing over a Keto meals are that zero carbohydrates and low calorie intake affects thyroid metabolism. It slows your metabolism, eventually to a slow CRAWL! Very bad! Even with all the negative aspects I have outlined, this is simply not a poor diet for dropping excess fat and definitely a lot better than suprisingly low calorie diets or high carbohydrate diets. But in order correctly to be effective you have to be dedicated and strict. A Keto diet is not only a pig-out, free-for-all every 5 days.
If you are taking away the body’s preferred fuel source (carbohydrates) and provide it enough fat, your body will change to using fat as fuel. Instead of going 5-6 days without ANY carbohydrates like a Keto diet, timing your carbohydrate intake allows you to eat carbs if they’re most needed, and least likely to end up stored as fat-IMMEDIATELY AFTER A WEIGHT TRAINING SESSION.
You won’t have to get preoccupied with in ketosis, and when you consume an “unplanned” carb meal, or perhaps feel the need to consume more carbs to increase energy, you didn’t just knock yourself out from the ketogenic state you worked 2 hard days to attain.
Timing your carbohydrate will likely ensure that your speed and agility while working out is strong. Your thyroid function will stay higher to have an extended time period and greatest of all, you’ll not go crazy waiting 5 days to eat some carbohydrates!weight loss coach
How-To:
You are trying to get your body to exchange from like a carbohydrate or protein burning machine in to a fat burning machine. Simply remove carbohydrates out from the equation, AND keep fat in your diet at (no less than) a 40-50% ratio. This lets one’s body know there is certainly still a primary fuel source (fat) and allows it to be burned as fuel, while sparing protein.
Suppose you decide to begin timing your carbohydrate intake on Monday. Sunday night you eliminate carbohydrates four hours before going to bed. When you get up in the morning your glycogen levels (carbs stored within your muscle) will be almost completely depleted, and the body will need carbohydrates. Don’t provide any! You will eat only fat and protein. Ensuring fat accounts for at LEAST 40%-50% of your respective calories. You may have a very salad with organic olive oil, green beans, or another low-carb vegetables, however, not over 6-8 grams of carbohydrates per meal (1 cup of vegetables or 3 cups of lettuce). You will continue to eat this way until pre-workout, the place where a little bit of fruit is allowed if you consider it wise to boost levels of energy. Most people usually do not find this necessary. However, it would be to your advantage to have a small protein drink pre-workout.
What about the post-workout meal? This will be the time to replenish the glycogen stores within your muscles. Immediately after a tough weight lifting session there is certainly a “window of opportunity” inside muscle cell when insulin sensitivity is quite high and your body is most receptive to nutrient absorption. So, you should have 65-100 grams (35-70 grams for ladies) of fast-absorbing liquid carbohydrates (maltodextrin, dextrose, or sucrose).
Approximately 10-15 minutes later have a very whey protein concentrate drink with 65-100 gram protein (35-50 grams for ladies). As soon as you’re hungry again, eat a small “regular” 40/30/30 meal (protein/carbs/fat) to fully fill your muscle mass with glycogen. After this meal, you’re returning to zero carbs until the following workout.
Repeat this cycle to get a maximum of five days, then have single-day carb-up of “clean” carbohydrates including oatmeal, yams, sweet potatoes and brown rice.
If you might be eating 6 meals a day, 5 of your respective 6 meals will contain carbs. If you’re eating 5 meals every day, 4 of your 5 meals will contain those “clean” carbs. Your last meal on carb-up day will likely be zero carbs again.
On the times that you simply do not weight train, you should not eat any carbs except for any green salad or two glasses of steamed vegetables. To make this plan work more in your favor, alternate your weight training days and cardio or “off” days. This way you do not possess your carb days back-to-back
TIPS:
Keep your fat intake to some minimum of 40%. If you fail to do this, your system continue to utilize carbs as fuel. How can this happen if all you’re eating is chicken? It’s easy for your body to convert protein into glucose (carbs) and it WILL do this unless you feed it an alternate fuel source (fat). This type of plan work most effectively with fewer workout days, therefore if you are someone who is at the gym 6 days a week you will note decreased results since every day will be a carb day. However, it’ll still work to some extent. Keep a food journal to be sure you are getting the correct amount of protein, fat and calories. Your carb-up days are for refilling your glycogen stores inside the muscle, and bumping up calorie levels slightly to keep the thyroid humming. They are not free-for-all, pig-out days. So many people make this mistake and negate each of the weight loss they achieved getting the club the carb-up day. Do some cardio. It is not mandatory, nevertheless it is likely to make a big difference. Try one 30-minute session at moderate dietintensity and one 15-minute HIIT session weekly. Don’t be in a big hurry to reduce weight. You didn’t get fat overnight so you will certainly not lose it overnight. Hide your scale! Many people are able to gain muscle when eating similar to this. Use the mirror and fat-calipers to find out your progress. You will look flat by day 4. This is NOT what will you appear to be when fully carbed-up. Remember that each gram of glycogen in the muscle brings 3 grams of water by it. When glycogen stores are low (and they will be) you’ll “appear” flat and without muscle. It’s just water, don’t sweat it… as it were! Make sure you drink enough water. One gallon per day will be the MINIMUM! You might need to have a fiber supplement on your own no-carb days to help you aid inside the reduction of waste. This function is usually assisted with the fiber inside carbs you consume.

Dairy Free Keto Diet

Dairy Free Keto Diet

i love dairy. As a man of especially Northern European descent, my ancestors had been consuming the stuff for hundreds and hundreds of years. It doesn’t give me any issues. You won’t in finding me chugging tall glasses of hetero milk in this day and age, but I’m a colossal believer in cream, cheese, yogurt, and kefir. Very nutrient-dense meals if which you can control it. Lactase persistence? I nearly have lactase insistence. My favorable response to dairy makes keto above all handy. high-fat and fermented dairy is high in vitamins and minerals and low in digestible carbs (the micro organism devour lots of the lactose). Cheese, cream, kefir, and yogurt all happen to be essentially the most nutritious forms of dairy and probably the most keto-pleasant. Many others entering keto lean heavily on dairy.keto diet

It simply makes keto simpler, principally for those who’ve grown up eating dairy. however globally my response to dairy is beautiful rare, and that alterations the keto panorama for many folks. many of the world has some measure of lactose intolerance, which means once weaned from breast milk they no longer retain the digestive enzyme required to quite simply break down the milk sugar lactose. A smaller however nonetheless huge chunk of folks have dairy protein intolerance; they get an inflammatory or allergic response to the proteins observed in dairy, most ordinarily casein.

And there’s additionally the trouble of A1 casein, a relatively novel form of dairy casein that has been proven to motive inflammatory problems within the guts of prone individuals, whereas the more “ancestral” form of casein—A2 casein—does now not. A1 casein is a ways extra original at the present time, and not all people can handle it or find access to A2 casein-producing dairy animals. earlier than anything, be certain you genuinely are dairy or lactose-illiberal. I wrote a put up explaining easy methods to verify whether you real are illiberal of dairy, as well as some suggestions for overcoming it (if viable). If you know you’re dairy intolerant or prefer to hinder dairy for different motives, listed here are just a few suggestions for keto eating dairy-free. discover Cream possible choices should you prefer cream in your espresso, it doesn’t have got to be heavy whipping cream. different choices exist. Coconut milk/cream: beautiful simple stuff.

Coconut cream is richer and heavier. Cashews: Cashews are a first-class creamer substitute considering the fact that they have a usual sweetness to them. They’re additionally very rich in fat and low in fiber for a nut, so that they promote severe creaminess when blended. a few of my favourite Indian curries use cashews blended into water as the bottom as an alternative of heavy cream or yogurt. Tahini: A first rate substitute to heavy cream is to mixture tahini (sesame seed butter) with coconut milk and a teaspoon of blackstrap molasses.

I almost always blend the tahini into slightly of heavy cream, however coconut milk or cream additionally work. Don’t fear the few carbs in that teaspoon of blackstrap molasses; it’s key. You’ll find a best espresso recipe making use of tahini here. Macadamia cream: combo macadamia butter (make with the aid of throwing mac nuts right into a meals processor) with a bit of water. Mac nuts are close to pure fat, in order that they make a splendid creamer base. Hemp: As I stated in considered one of my contemporary Sunday With Sisson emails (subscribe to the e-newsletter to receive those in case you’re ), one among my modern favorites is using 2-3 TB entire hemp hearts, a scoop of Vanilla Collagen gas, a sprint of salt and cinnamon, and blending all of it collectively unless frothy and creamy. The hemp provides a ton of magnesium and creaminess, the gas offers collagen and rounds it out, and the salt and cinnamon furnish taste, sodium, and somewhat additional barrier towards insulin resistance. All instructed, it’s a excellent approach to enhance your espresso and provide most of the vitamins and minerals you want whilst ketogenic.

Eggs: Primal egg coffee. Egg yolks are additionally satisfactory thickeners for sauces the place you’d on the whole use cream or butter. Non-dairy milks: learn all about the relative advantages and disadvantages of the more than a few non-dairy milks, then make your option. Get adequate Calcium Yeah, yeah, traditional knowledge sources are obsessive about individuals lacking out on calcium if they select to eschew dairy, and so they get so much about vitamin so fallacious that it’s convenient to disregard that one, too. They’re not fallacious though. Dairy is a good supply of calcium, might be the pleasant, and without doubt the simplest and most available. And even though one cause why humans consider they want so much calcium for good bone health is that they’re strolling around with nutrition D deficiency—which impairs calcium metabolism—you do want calcium. eat bone-in fish. Canned sardines are a particularly easy, particularly scrumptious approach to do it.ketogenic

An traditional can provides about 20% of your day-to-day calcium specifications. dealer Joe’s has a quality bone-in, epidermis-on wild crimson salmon in a BPA-free can. if you happen to consume all 7 servings in the can, you’ll hit 70% of your calcium standards plus 35 grams of fat, so much of which is omega-3, and ninety grams of protein. You might even slow cook dinner entire bone-in fish unless the bones soften sufficient to devour. cook dinner bones or bone-in meat in acidic liquid. The old apply of adding a splash or two of apple cider vinegar to your bone broth pot doesn’t genuinely extract any measurable calcium from the bones. To quite extract calcium, you want lots of acidity.

An ancient chinese postnatal meal was once spare ribs cooked in vinegar (and sugar, however that you can depart that out); the vinegar extracted gigantic amounts of calcium from the bones, giving the mum a so much-wanted source of calcium as she nursed her youngster. cook ribs, shanks, or make bone broth making use of an acidic liquid like purple wine or a excessive vinegar:water ratio. The chinese vinegar sauce had a pH of 3.2, so you’ll need to goal for whatever in that realm of acidity. red wine runs between 3.3 and 3.5 pH. eat collard vegetables. one of the crucial other calcium plant sources are additionally fairly high in oxalates, which will bind to calcium and inhibit its absorption.

Collard veggies have much less oxalate than most others and plenty of calcium. They’re additionally delicious cooked in some 1st Baron Beaverbrook fats, bone broth (possibly the excessive-calcium bone broth from the last section, even), and vinegar. focal point On entire foods rather Than remoted fats lots of keto people use dairy as a crutch. They drink cream with the aid of the cupful. They consume blocks of cheese like apples (not a nasty thing, necessarily). They devour bowls and bowls of stevia-sweetened whip cream. They throw sticks of butter of their espresso. All of this in a quest to “get extra fat.”

These are good meals, to be definite (it’s a first-class crutch), however I don’t suppose they should type the foundation of your caloric consumption. They will have to increase a meal, not substitute it. this is applicable to men and women consuming dairy, too. but if you’re dropping dairy and are curious about 1-to-1 isolated fat sources, might be use this opportunity to change over to a whole foods-focus. Be ready A huge intent keto people rely on dairy so much is that it’s convenient. It’s correct there, equipped to be poured (kefir, cream), sliced up (cheese), unfold (butter), or scooped out (yogurt, cottage cheese).

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