Other Health Benefits Of Keto
The ketogenic diet was originally created to treat neurological diseases like epilepsy. Over the last century, countless studies have been performed to examine the other health benefits of ketogenic diets. Keto has been shown to offer benefits for a myriad of health conditions:
- Heart disease: The ketogenic diet can improve cholesterol levels and reduce body fat and blood sugarall risk factors for heart disease.
- Cancer: Keto is currently being used to treat cancers and slow the growth of tumors.
- Alzheimers disease: Keto may reduce the symptoms of Alzheimers disease or slow its advancement. Research is ongoing.
- Epilepsy: Research has indicated that the ketogenic diet can cause a sizeable reduction in the number of seizures experienced by epileptic children.
- Parkinsons disease: One study produced evidence that the diet helped improve Parkinsons disease symptoms, though more research is needed.
- Polycystic ovary syndrome: Keto can lower insulin levels, which may play a role in treating polycystic ovary syndrome.
- Brain injuries: One study conducted on animals found that keto can aid in concussion recovery and post-brain injury recovery.
- Acne: Eating less sugar and processed foods helps improve acne and reduce the frequency of breakouts.
- Diabetes: Keto can increase insulin sensitivity and fat loss, which are significant benefits for people with type 2 diabetes .
Sounds Simple Enough But One Of The Main Reasons Dieters Fail Is Because Theyre Forcing Themselves To Eat Bland Unappetizing Food
- Green vegetables such as asparagus, lettuce, greens, broccoli
- Low-carb fruit options such as blackberries, raspberries, and blueberries
- Meats such as beef, chicken, pork, and fish
- Cheeses such as Swiss, provolone, gouda, muenster, cheddar, feta, mozzarella
- Avocado oil
- Club soda
These are just a few examples of some of the foods that you may enjoy on a ketogenic diet. Of course, taste is individual. Take joy in eating, and seek out keto-compliant foods you actually want to eat. Who knowsyour palate could change while youre on keto, and you could find yourself craving foods you never thought youd like .
Maintain an Adequate Protein Intake
Following a ketogenic diet doesnt mean protein levels will drop. If anything, protein levels may even increase a little. Eating enough protein is beneficial as it may help prevent muscle breakdown.7
A moderate protein intake also helps you feel more satiated after eating. A diet that is high-fat and moderate-protein can help to prevent feelings of hunger even when eating in a caloric deficit. 8
Protein should be obtained from sources rich in fat such as steak or oily fish. If you are unsure of how much protein you should eat, heres a good rule of thumb: eat 0.8g per pound of bodyweight per day. So, if you are a 200-pound individual, aim for at least 160g per day.
Mistake #: Not Being In Ketosis
This one may seem obvious, but its common to exit ketosis without realizing it. This is why tracking your ketone levels is crucial. One of the biggest reasons people dont see keto diet results is because theyre not in ketosis.
What to do:
- Dont stop tracking your ketones. An excellent way to keep your ketone levels up is by taking exogenous ketones. Just put a scoop in your favorite drink to get back into ketosis its easy and delicious.
- . Review what youre eating daily and make sure you arent eating too many carbs.
- Increase your fat intake. Make sure each meal and snack is heavy in healthy fat. Eating more fat can naturally reduce your carb and protein intake.
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Keto Weight Loss: Week One
Expect to lose between one and 10 pounds on average after your first week on a low-carb, high-fat diet. Of course, the rate of weight loss depends on exercise, calorie intake, hormone levels, and other factors. Still, anecdotal experiences indicate that the noted range is a reasonable expectation during your first week of eliminating carbs and sugars.
No Matter If You Are Eating Fast Food Or A Michelin Cuisine There Is Always A Way To Make The Menu Fit Your Style Of Eating
All it takes is a bit of creativity and a tweak here or there.Why is Keto Right for You?
Old perceptions about high-fat diets have changed. Health benefits from ketogenic dieting continue to grow, from everything to weight management to diabetes control.
Continued research is necessary to understand the full benefits, but some people are using keto to reverse diabetes, to maintain blood sugar levels, for endurance performance, for improved cognition or for longevity. The list continues growing. Everyone is different- some people dont get along with keto, but for others it is transformative, so this diet certainly deserves consideration
If you want to get into ketosis fast, follow our steps. But understand its a processit will take some time for the body to fully adapt to this lifestyle. But overall, the process isnt difficult. It takes dedication, but will be worth it in the long run.
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Foods To Avoid In Keto
Any food that is high in carbohydrates should be limited or removed while attempting to achieve ketosis. Some of these foods include:
- Sugary foods: Cake, ice cream, candy, soda, fruit juice
- Grains or starches: Cereal, pasta, rice, wheat-based foods
- Fruit: All fruit should be eliminated, with the exception of small portions of berries.
- Beans: Peas, kidney beans, legumes, chickpeas, lentils
- Root vegetables: Potatoes, carrots, sweet potatoes
- Low-fat packaged products: These diet products are highly processed and usually pack a lot of carbs.
- Condiments and sauces: Many condiments and sauces contain sugar or unhealthy fats. Check the labels!
- Unhealthy fats: Limit things like vegetable oil and mayonnaise.
- Alcohol: Alcoholic beverages are high in carbs, which can take your body out of ketosis.
- Sugar-free diet foods: These products can be high in sugar alcohols, which affect ketone levels. Theyre highly processed, too.
Final Thoughts On Do Higher Ketones Burn More Fat
If you are a data fanatic and measure lots remember not to strive for higher readings. If your values are over a 3, you dont get additional benefits or results than if you had a reading in the 2.5 range.
Consistently high readings can sometimes be due to a lack of calories in your diet as ketosis as a normal state is to support us during times of starvation when the body needs to break down fat from our stored energy.
I hope that this has provided you a quality look at each type of monitor available on the market today and lets you make a knowledgeable choice in your purchase.
If you have one please let me know below what you think of it and how it is helping you in your pursuit of fat loss. Maybe you can change my mind!
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It Can Lower Blood Sugar Levels
Molecular and Cellular Biochemistry
Over the years, high-carb diets and poor insulin function can lead to high blood sugar levels .
High blood sugar levels can lead to type 2 diabetes, obesity, heart disease and premature aging, to name a few .
Interestingly, a ketogenic diet can be highly beneficial for people with diabetes and high blood sugar levels.
As shown in the graph, removing carbs from your diet can drastically lower blood sugars in those who have high blood sugars to begin with .
Bottom Line: The ketogenic diet is extremely effective at lowering blood sugar levels, a key marker of long-term health.
Protein And Fiber Reduce Hunger Best
If youre trying to lose weight in a healthy, sustainable way, replacing sugary and starchy foods with foods that combine fat with protein or fiber may be more effective than replacing them with foods that are mostly fat, such as a mug of butter-enriched coffee.23
A ribeye steak or asparagus with Hollandaise sauce provides many of the essential nutrients you need. Foods such as these definitely not low-fat foods nourish your body, lower insulin levels, and reduce hunger without leaving you feeling like you are eating diet food.
Fat combined with a sweet taste, even from a keto-friendly, non-caloric sweetener, can still promote hunger, override feelings of fullness, and make it easy to overeat empty calories.24
Can you still enjoy a slice of keto cheesecake? Of course. You just want to make sure you get the protein you need first, along with plenty of non-starchy vegetables. And for successful weight loss, keto-friendly desserts work better as an occasional treat than an everyday occurrence.
Remember, even with increased protein on a keto diet, 50 to 70% of your calories could still come from fat. To lose weight in a sustainable way, you dont want to end up with a low-carb, low-fat, low-calorie diet that leads to hunger and cycles of weight loss and regain.
Limiting fat just enough to make sure you burn body fat is a smart move. Feeling deprived and hating the food you eat isnt.
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Keto Burn Final Verdict
Ketosis is the state in which the body burns fat for energy instead of carbs. Achieving this state requires a ketogenic diet which is a diet that consists of high fat and low carbs foods. With low carbs, the body sources an alternative energy source which is fats, a biological concept that an article in Current Obesity Reports Journal appears to supports. And by burning fat into energy, the body is able to shed several pounds.
Keto Burn pills claim to jump-start ketosis by introducing exogenous ketones in the form of BHBs. These ketones may prompt the body to burn fat for energy which not only helps reduce weight but also provide the body with extra energy. With this energy boost, users may be able to sustain long workouts that are also effective in achieving weight loss. The pills are also claimed to cause no jitters.
On the official website, there are positive results from previous customers. These customers claimed the product worked as advertised. Most of the users also complimented the product for boosting their energy levels. However, the company does not include negative reviews from users who did not achieve satisfactory results. This, therefore, does not paint the real picture of how the customers interact with the product. Unfortunately, there are no reviews online for this product which could have filled this gap.
*All individuals are unique. Your results can and will vary.
Eating Only 20 Grams Of Carbs A Day Is Hard
The keto diet plan is a high-fat and low-carb diet. I would actually describe it as extremely low-carb-you’re allowed to eat just 20 grams in a day. Some people on keto follow a net-carb plan and you’re allowed to eat more carbs in a day. For my 30-day diet and for the sake of simplicity, I stuck with total carbs.
As a rule, I aimed for 20 grams each day-2 at breakfast, 5 at lunch, 3 for snacks and 10 for dinner. I found that if I aimed for 20, I’d land under 30. That was successful enough for me.
The key to hitting my number was to plan, plan, plan. I worked out all three meals, down to the condiments, plus snacks on the weekends. If I knew what I was having and what I was “allowed” to have while staying under my carb goal, I found managing the infrequent cravings and hunger pangs easier. I can’t stress enough the importance of planning for a keto diet.
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Eat A Clean Keto Diet
What you eat matters tremendously and should be refined after you are in ketosis.
Your ketosis weight loss rate can be hindered dramatically by what you eat, even if you follow all of the guidelines above.
This is especially true if youve been in ketosis for a few weeks or months suddenly, all that miraculous weight loss has slowed down, and you cant figure out why.
Youre doing everything by the book and reading every label, so what gives?
It turns out our bodies need to be always challenged, and the next keto hurdle to overcome is maintaining your results.
Weve found that eating a clean keto diet, versus a strictly low-carb diet, is where people make the most progress in boosting their ketosis weight loss rate.
For example, while you can eat out at fast food joints every night, and order menu items that are within your macros, are you giving your body the best tools for the job?
Counting macros, and even calories give you a very short-sighted view of your nutrition.
For the best results, how many fruits and vegetables you consume, often matter more.
Here are some basic rules:
We recommend drilling down on a clean keto diet to help you reach your goals.
Figure Out Your Macros
It can seem overwhelming when you first start keto to track your macros.
Everyone says it like its a big deal, but what does it mean.
What are macros?
Macros, or macronutrients, are essential nutrients fat, carbs, protein, vitamins, minerals, and of course, water.
Each day, you eat macros .
For a standard ketogenic diet, 75% fat, 20% protein, 5% carbohydrate is ideal.
Some people may adjust these keto macros, but they will usually always keep the majority of their calories coming from fat, with a moderate protein goal.
Athletes, for example, need to have a slightly higher protein or carbohydrate goal and therefore may eat less fat to moderate their intake.
Or they may eat more to bulk and add weight.
The next thing to consider is your total calories for the day.
As mentioned, its not enough to eat a ketogenic diet you have to eat to a calorie deficit to lose weight.
Here are some suggested deficits:
- No to low weight loss: 5-10% is a small calorie deficit
- Healthy fat weight loss: 10-20% is a moderate deficit
- Short-term weight loss: 20-30% is a significant deficit
The big difference is that on a ketogenic diet, eating less, or even fasting, has proven to be much more enjoyable and easy due to the keto diet’s ability to suppress hunger and reduce sugar cravings.
Fat makes you feel fuller, so most people naturally consume fewer calories, but this is not true of everyone.
Note: you should never eat under 1,200 calories for a woman and 1,500 for a man.
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Ways To Break Through Keto Weight Loss Plateaus
7 Ways To Break Through Keto Weight Loss Plateaus
Posted 2 years ago
Tony ONeill, PT, DPT, MSc, RDN
If youve hit a Keto weight loss plateau, youre probably feeling frustrated. Youre eating a low-carb diet. Why arent the pounds sliding off?
This frustration is compounded by success stories everywhere you turn. Especially on social channels like Facebook and Instagram.
She lost 25 pounds on Keto. And now has killer abs. Good for her…
But youve been stuck at the same weight for a while now. And youre starting to wonder if the Keto diet aint all its cracked up to be.
Stick around for five minutes. There are probably one, two, or even three things you can tweak in your Keto plan to break through that weight-loss plateau.
Well cover those tips soon. First, lets clear up some confusion about weight loss on Keto.
Is A Keto Diet Safe
Many of the trials investigating ketogenic diets only follow participants for around six months up to one year at the most, says nutritionist Emma Thornton, therefore, the longer term effects… arent well understood.
Medlin says the health risks also depend on the types of food eaten. Eating an unhealthy diet containing lots of saturated fat may increase health risks such as heart disease and stroke.
Foods containing carbohydrates are often also high in fibre, which is important for a healthy gut microbiome and keeping you fuller for longer. Medlin advises anyone on a low-carb diet to ensure they eat enough fibre-rich foods from leafy greens, broccoli, cauliflower, flax seeds, nuts, coconut and avocado.
The keto diet limits starchy vegetables such as carrots, sweet potatoes, parsnips, pumpkin and squash and eliminates many fruits. This might restrict the amount and variety of nutrients, vitamins and phytochemicals you get from your food, especially if you remove them rather than replace them.
People who restrict their carbohydrates and increase fatty foods may develop keto flu. There is very little medical research on this, but there are thousands of personal testimonies. Though it sounds unpleasant, it isnt necessarily unsafe and many reports indicate the discomfort subsides. It is also not clear whether it only occurs on the keto diet or can be caused by other restrictive diets.
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Eating Carbs During Ketosis
If you decide that you’ve had enough of the ketogenic diet, or even if you decide to load up on carbs one day, your body will slip out of ketosis and back to normal. In other words, you start using carbs again for energy instead of ketone bodies.
When this happens your appetite will most likely come back, which makes it easy to gain weight back. This makes the ketogenic diet less appealing, because it can be difficult to stick to.
When you’re traveling or going out to eat you have to avoid carbohydrates and protein if you’ve eaten too much already that day. Often the most challenging thing about losing weight is keeping it off.