The Four Basic Body Types
If youve been following me for a while, you probably already know there are four basic body typesadrenal, ovary, liver, and thyroidand that getting healthy and losing weight will depend on eating for what your specific body type needs, rather than relying on a cookie cutter plan.
So how do you know what to eat for your body type and whether or not youre eating for the right one?
Well, one easy way to find out which body type you have is to take the free quiz Ive developed. You can do it right here. Theres also a more comprehensive quiz, which you can find in my book, The 7 Principles of Fat Burning. The results are usually pretty straightforward, and youll lean more toward one body type than the others.
Once youve figured out which body type you have, you can pretty much skip straight to the what to eat eating plan, customizing it to fit your preferences. But if youre a mixed body type or you feel like youre under all the body types, then the best thing to do is start with the adrenal body type .
How Does The Diet Work
When you’re on the keto diet, youre eating too few carbs to support your body’s energy needs. As a result, your body turns to burning your stores of body fat to fuel your energy.
If you follow the keto diet strictly, your body will reach ketosis in about 4 days. You will likely even see several pounds of weight loss the first week.
Keto Diet For Beginners
If you are getting started with a keto diet, you need to first make certain that you keep in mind the following factors:
- If you are already suffering from any other medical condition and taking any medications for that condition, then you must first consider your doctor before embracing your keto diet.
- First make a list of all keto foods so that you could put together meal plans that you could consider.
- Plan your meals carefully so that you have variety in the food you take and that your diet is well-balanced.
- Avoid all foods that contain sugar and starch
- Select a good keto supplement so that your body can switch to ketosis fast.
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The Best Sources Of Keto Protein
Not all protein sources are healthy for you. The belief that your body utilizes macros the same way no matter what source it comes from has been debunked by science.
A meta-analysis conducted on over 450,000 men and women observed the difference between processed meats and red meat to evaluate which one has higher carcinogenicity. Based on this review, scientists concluded that processed meats can cause colorectal and stomach cancer whereas red meat did not.
Processed meats you should avoid on keto include:
- Supports skin health
So Should You Purchase Or Make Your Own Below Are Three Reasons You Must Acquisition A Ketogenic Meal Strategy Free Keto Diet For Body Type
Were going to review the 3 main reasons you should buy a ketogenic dish strategy.
Benefit: You have a hectic routine as well as do not want to spend hours in the cooking area cooking.
Having an active routine is no justification for not eating healthy and balanced. However, with the help of healthy, easy-to-prepare meal strategies, you can appreciate tasty and also gratifying recipes that help you.
This keto dish plan is perfect for you that want to spend as little time in the kitchen area as possible. Made by a Licensed Holistic Nutritional Expert, this 30-Day Meal Strategy includes breakfast, lunch, and dinner recipes that can be made in 20 mins or much less!
Adaptability: On keto, you can consume whatever you desire as long as it fits your macros, so you have the flexibility to eat whatever foods function best for your diet regimens needs
Versatility is the largest reason that individuals pick the keto diet regimen. On keto, you can consume whatever you desire as long as it fits your macros, so you have the flexibility to eat whatever foods function best for your diet plans requirements. For instance, some individuals find that eating carbohydrates or dairy is not compatible with their lifestyles, so they stay clear of these foods entirely. If you do not really feel any kind of limitations with keto, you might adhere to the keto diet regimens way of eating much more quickly.
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What To Eat For Weight Loss According To Your Body Type
Written by Liz Brown
Did you know that the shape of your body can affect your ability to lose weight? The body type diet teaches you what to eat and how to exercise based on the shape of your body! Discover your body type and start seeing results!
There are a lot of diets out there that claim to be the best diet for weight lossand while they each offer a unique and effective approach to dieting, theres one diet that is piquing our interest as of late, and that is the body type diet.
Choosing certain foods to eat based on the shape of your body might sound a bit obscure, but the shape of your body can actually give you some important clues about your particular risks and strengths when it comes to maintaining a healthy weight.
If youve never heard of the body type diet before and are curious what its all about, well discuss everything you need to know about eating for your body type, the best type of exercise for your body, and how it can help you reach your ideal weight. Plus, you can take our body type quiz to learn what body type you have and which foods are ideal for you! Heres what well cover
Keto Macro Calculator: Know Exactly How Many Carbs On Keto You Should Eat
Admittedly, these percentages alone arent the best guide. Your macro guidelines will vary depending on your body type and weight loss goals.
To calculate your individual macro needs, use the Perfect Keto Calculator. This keto calculator takes a number of variables into account, including weight, gender, height, activity level, BMR, and body fat percentage.
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Is The Keto Diet Bad For You
Both Condon and Kleinman said they wouldnt recommend the keto diet to their patients because it is ultimately not realistic or sustainable. The diet restricts fresh fruits and vegetables, whole grains and low fat dairy that can help with long term weight loss and overall health.
Theres not one diet thats good for everyone, Kleinman said. Do your research, consult a dietitian, discuss with your doctor, and make sure youre being safe.
Call the Health and Nutrition Experts atUChicago Medicine Ingalls Memorial at to discuss nutrition counseling programs offered to meet your personalized needs.
Remember That It Takes Time
At first with keto, youll lose a significant amount of water weight, and this can be really exciting. After a while, youll notice that it tapers off and you may get demotivated, says Lele. Dont worry about it just keep doing what youre doing.
Lele is the first to admit that adjusting to a new dietary regimen and making the considerations she needed to in order for it to work took time.
I knew that not injecting insulin meant that I had to really be careful about what I eat from now on, she says. The mentality of, Oh, I guess Ill inject myself extra insulin to cover that carb-loaded foodthat way of thinking was gone for me. It was great not having to do that anymore, but at the same time it took a while to get used to.
If youre living with type 2 and you want to try keto, I would highly suggest talking to your doctor and seeing if they can work with you, suggests Lele. Keto has been life-saving for me, in more ways than one.
Its never too late to change your life.
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History Of The Keto Diet
The ketogenic diet has been around for decades, but has been surging in popularity.
Note that long-term, flexible dieting is just as good at helping your reach your weight loss and fitness goals as a keto diet.
It could be argued that flexible dieting is better as it is less restrictive and more sustainable.
However, a keto diet may be appropriate for someone looking for faster initial results¹.
- Those training for fitness competitions.
- Those trying to lose weight for an event but have a shorter time window.
- Those who have tried flexible dieting but because of metabolic issues are unable to lose weight eating normal levels of carbohydrates.
How To Know If A Food Will Help You Lose Fat Deciphering Fat Loss Friendly Foods
Now you are probably wondering if particular foods that are not on this list will also help you lose weight. However, there is a flaw in this reasoning that we must point out before we move on.
Technically, you can eat any food and lose weight. The key to weight loss is not eating fat burning foods, the key to weight loss is a sustained calorie deficit. When you are in a calorie deficit , your body will be forced to use its energy stores, which includes glycogen and body fat .
As you sustain a calorie deficit over time, you will steadily burn more and more fat, getting closer and closer to your body composition goals. Theoretically, this means that you dont have to eat any of the foods on this list to burn off your fat.
However, by including these keto-friendly fat loss foods in your diet, it will be much easier for you to decrease calorie consumption and lose weight naturally without having to struggle with health issues or hunger.
In general, you will probably experience the best results when most of your calories come from foods that have similar characteristics to the 25 keto-approved fat loss foods we explore in this article. As a quick refresher, the qualities Im speaking of are:
If the food or beverage in question has one or more of these qualities AND is low in net carbs, then you are consuming a keto-approved fat loss promoting food.
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Is The Keto Diet Healthy
Wellness Dietitian Mary Condon, RN, LDN, said the keto diet may result in weight loss and lower blood sugars, but its a quick fix. More often than not, its not sustainable. Oftentimes weight gain may come back, and youll gain more than what you lost, Condon said.
Condon said you should always consult your primary care doctor before starting any new diet.
What Body Type Am I
If youre curious what body type you have, take our body type quiz!
Answer the questions below and take note of the number that corresponds with your answer. Add up your totals in how many of each number relate to your answers. Use the answer key at the bottom of the quiz to determine which body type you are.
1. My shoulders are
A. Wider than my hipsB. The same width as my hipsC. Narrower than my hips
2. A pair of relaxed-fit jeans fit me
A. Loose around my glutesB. Perfect around my glutesC. Tight around my glutes
3. My waistline is
A. Straight up and downB. Smaller than my hips and shouldersC. Wider than my hips/shoulders
4. My body tends to
A. Stay skinnyB. Stay lean yet muscularC. Carry a bit of extra fat
5. My body looks
A. Straight up and down, like a rulerB. Hourglass-shaped
6. If I encircle my wrist with my other hands middle finger and thumb
A. The middle finger and thumb overlapB. The middle finger and thumb just touchC. The middle finger and thumb do not touch
7. Concerning my weight, I
A. Have trouble gaining weight in the form of muscle or fatB.Can gain and lose weight without too much of a struggleC. Gain weight easily, but find it hard to lose
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Know The Difference Between Ketosis And Ketoacidosis
Ketosis is a normal physiological response that occurs when you eat a high fat, low carb diet, while ketoacidosis is more pathological, she says. It happens in people with diabetes whose blood glucose is very high . You cant put yourself into ketoacidosis the way you can put yourself into ketosis.
When in ketosis, the body begins to burn stored fats for energy, and this results in the build-up of acids, known as ketones, in your blood. A person following the keto diet aims to burn unwanted fat by actually pushing the body to rely on fat, not carbohydrates, for energy. This process occurs when there isnt enough glucose available to burn, so the body turns to stored fats instead.
You are likely to realize that your body has achieved ketosis because you may have a dry mouth, increased thirst, and find yourself needing to urinate more frequently, Dr. Goss says. You are ridding your body not only of ketones but electrolytes such as sodium, potassium, and magnesium, which may lead to dehydration, she says, so drinking plenty of fluids will help reduce any problems even if it means more trips the bathroom. Bad breath is also commonly noticed as a result of the body trying to eliminate acetones produced during ketosis.
The Story Behind How The Ketogenic Diet Came To Be
The ketogenic diet was originally formulated by doctors to help treat people with epilepsy, and it was found especially effective in children who didnt respond to medication.1,2 Indeed, the keto diet has been found to reduce the frequency and intensity of seizures, which are common complications of this condition.
This high fat/low carb diet may also help improve certain other neurological disorders like Alzheimers disease and Parkinsons disease,3 according to the Epilepsy Foundation. More than half the children with epilepsy who were put on the diet experienced half as many seizures, while 10 to 15 percent of the patients who followed this diet became seizure-free.
The keto diet has also been studied as a possible cancer therapy. In a study focusing on people with cancer who followed the ketogenic diet as a medical therapy,4 the authors reported: There is a great need for complementary approaches that have limited patient toxicity while selectively enhancing therapy responses in cancer versus normal tissues.
Ketogenic diets could represent a potential dietary manipulation that could be rapidly implemented for the purpose of exploiting inherent oxidative metabolic differences between cancer cells and normal cells to improve standard therapeutic outcomes by selectively enhancing metabolic oxidative stress in cancer cells.
The keto diet is not for children or adolescents either, and a long-term complication can be growth retardation in children.5
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What Does 30 Grams Of Carbs Look Like
As stated earlier, most keto dieters consume between 25-50 grams of carbs per day when following a 2,000-calorie diet. For most people, the average seems to be 30 grams of net carbs per day. But what do 30 grams of carbs actually look like?
Below, youll find examples of how to hit your 30-gram carb limit on keto both in healthy and not-so-healthy ways.
How Does Ketogenic Diet Work How Good Is The Effect Of The Keto Diet
Ketogenic diet ideally comprises high fat, low-to-moderate protein and zero carb foods. Ketogenic diet will help your body to switch to the ketosis process and ketones are formed by burning the fat stored in the body. We have adequate scientific proof for the effectiveness of the keto diet. Keto diet is highly effective and keto diet works for everyone.
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Why Does Your Keto Calculator Only Calculate Net Carbs
Total carbs is not a precise indicator of the carb content of a food. When you see total carbs on a food label, the number beside it represents the cumulative total of grams of dietary fiber, sugar, and sugar alcohol that are in that food item or beverage. Net carb content, on the other hand, relates to the carb content of the food that is digested at four calories per gram and impacts your ketones levels.
For example, if we told you to eat 50 total carbs rather than 20-30 grams of net carbs, you could be eating anywhere between 0 and 50 grams of net carbs. At 0 grams of net carbs, most people will get into ketosis within the first week and experience deeper levels of ketosis as the weeks progress. On the other hand, while eating 50 grams of net carbs per day, many people will struggle to get into ketosis and sustain higher ketone levels.
What Should I Do After I Use Your Keto Macro Calculator
Once you get an estimate for your keto macros with our keto calculator, we recommend checking out our keto guide, keto recipes, keto food list, and carb tracking guide.
Click on this link to check out our keto recipe catalog . This will give you a good idea of what you can eat for breakfast, lunch, dinner, and dessert while you are keto dieting. I also suggest checking out our keto food list so you have a better idea of what you should and shouldnt eat.
Once you know what you will be eating on keto, you will probably be wondering how much of you should eat for each meal. Since meal size depends on the individual and his/her goals, we recommend using a calorie tracking app and our carb tracking guide to help you figure out the macronutrient content of your meals. As you track your macros, you will be able to figure out what adjusts you need to make to your diet to reach your goals.
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