Keto Guides

Make Your Weight Loss Program Effective through Ketogenic Diet!

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Are you ready to follow the ketogenic diet? But, before entering the diet program, it is essential for you to understand what the keto diet is? The keto diet (also known as keto) is also defined as the low carbohydrate diet which consumes high fat and a moderate amount of protein that can undoubtedly stimulate metabolic change in the body. It is a diet which allows your body to make use of fat as energy rather than glucose.

The entire concept of keto diet is that once you stop consuming the carbs, the body will automatically start using the stored fat as energy which will finally help to lose the excess weight.

What is keto?

It is not a diet plan which makes you ignore the intake of calorie. There is the complete flexibility of consuming healthy calorie which should be well maintained, but it is essential to remove the high carbs food.

It is a strict diet which many people fail to maintain. But remember once you start following this diet it offers you long lasting results. While following the ketogenic diet it is essential that you stop consuming grains, starchy vegetables, most of the fruit items, beans and legumes.

There are specific milk and dairy products that can add extra calories to your body. The carbs found in such food items should be eliminated. If your diet eliminates some of the essential nutrients, then that diet plan would turn out to be unhealthy. The keto diet contains around 20% of energy gained from carbohydrates and 50% of energy is taken from the protein intake.

Once you gain information about what is keto, it becomes necessary for you to follow the diets that are recommended by doctors. Drop the carbohydrate intake to 5% of the daily calories. Usually, the protein intake should be around 1.3-2.5g/kg so that you can maintain the muscle and also burn out the fat.

Importance of Ketosis for athletes

Do you know what is the keto diet? If you are aware of the technique, then you should know the body would start producing ketones which further used as energy. While doing the exercise, your body starts making use of stored glycogen that act as a source of energy to the body. But, once the stored glycogen is used up, then your body would turn to protein and produce energy. But, this is not a healthy process unless you put the body into ketogenic state following the ketosis weight loss.

If you are an athlete and follow ketosis diet, then the long hours of workout program will help you see the visible output and also enable to burn out fat more quickly and convert them into energy. Ketosis weight loss offers you wide range of benefits:

  • Initiates weight loss
  • Keeps you healthy
  • Improves metabolism

You can start following the ketosis process which can certainly help you gain maximum advantage. But, remember once you know what is keto, you will soon understand that the body would take few weeks to reach into the state of ketosis, so don’t get discouraged!

How does the process work?

While following the ketosis diet, the body shifts into ketosis. This happens as your body stops taking carbohydrate while finally result in lowering the glucose levels. It triggers the chemical response in the body which results in the production of ketones that act as an alternative energy source.

What is keto? Ketones are chemically produced in the body during metabolism. This chemical acts as energy during fasting or in case of shortage of carbohydrates. But, is it really good to lower down the glucose level in your body? It is said that anyone following ketogenic diet would undoubtedly produce ketones and ketosis appears to be a safe solution for any obese people.

It is also an effective treatment for children who have epilepsy. Research also claims that through ketogenic diet it is possible to get rid of any chronic disease. Through keto diet it is possible for athletes to maintain their body weight and health.

Possible evidence on ketos is diet

  • The ketogenic diet is said to reduce appetite and help the individual to rely on protein-rich diet
  • Improves the metabolic function that occurs due to consumption of healthy fats
  • Ketosis help to improve metabolic for glucose and also indicate protein intake
  • Keto diet can create a positive impact on any appetite control hormones

Some studies confirm keto diet is indeed an effective way of losing weight. Through ketone, it is possible to suppress the appetite. Now that you know what is keto you should also be aware that this diet program will decrease any further fat formation and helps in burning down fat.

It has been observed that if you introduce ketogenic menu following the ketogenic recipes, it is possible to improve the cardiovascular condition. There are also other conditions which you can possibly improve such as:

  • Cancer
  • Acne
  • Polycystic ovarian syndrome
  • Alzheimer’s

Get set go with keto!

There are different ketogenic recipes which you can follow to make the diet an exciting one. But, the question is how to start with keto? It is essential that you gather sufficient knowledge on a diet and ensure that it turns out to be highly effective for you.

  • You should understand meal plan when it comes to ketogenic diet. Once you take a wrong step, your entire diet program would be destroyed.
  • Have enough sleep and drink the right amount of water

Understand the concept of keto macros

What is keto, once you know that things turn out to be simple and easy to understand. But, have you thought about the macros? Macros are known to be the key component which can finally make the ketogenic diet weight loss a successful one.

But what exactly macros mean? They are the prime source of calories that we include in our daily diet plan. The macros that should be scrutinized are:

  • Carbs
  • Fats
  • Proteins

As ketogenic diet weight loss entirely depends on the intake of high fat which is why it is known as low carb diet or high-fat diet. Being a high-fat diet plan, most of the calories are generated from fats. Usually, you should maintain the macros ratio in daily life that can surely help you gain a lean body. It is essential that your diet contains 70% of fats, 5% of carbohydrates and 25% of protein.

It is vital that you gather knowledge on what is keto as this will finally help to cut down carbs in the daily life and emphasize on the daily macro level.

Keto Guides

Vegan Rich Roll Says: ‘Keto Diets Will Have Detrimental Impact On Health’

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The star made the comments during an interview with Plant Based News

Roll is an accomplished runner, swimmer, and cyclist (Photo: Instagram)

In this exclusive video with Plant Based News, Rich Roll shares his opinion on ketogenic diets

The extreme athlete – labelled the ‘world’s fittest vegan’ by Men’s Health magazine, spoke about diet during an interview with PBN Founder Klaus Mitchell.

According to Roll, the ketogenic diet is ‘undeniably popular’ right now, having just permeated the mainstream consciousness.

Mainstream

He says: “What’s interesting is observing how many people who are former paleo people have adopted this ketogenic approach to their diet.

“I find this curious because the paleo movement has its roots in ancestral living – ‘how do we live…more in alignment with the planets and nature.

“What’s odd, is that to me, eating a ketogenic diet seems to be in contradiction to that.”

PBN interviews athlete Rich Roll. Subscribe to PBN’s YouTube Channel here

Impact

Rich Roll went on to talk about the possible long-term impact of eating a keto diet, admitting that there are still studies that have to be conducted.

He added: “I can’t help but believe that eating tremendous amounts of animal products, animal protein, and saturated fat, is going to have a significant detrimental impact on people’s health five, 10, 15, 20 years from now.

“All the people I’ve had on my podcast – doctors, nutritionists and the like – have pretty unanimously indicated that this is not a healthy way to live your life.”

You can watch the full video on YouTube here

Keto Guides

Keto vs. Atkins: Which Is the Better Low-Carb Diet?

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The low-carb, high-fat plans aren’t as similar as they sound.

If the premise behind the ketogenic diet (a low-carb, high-fat, moderate-protein plan) sounds familiar, you’re not alone. Curious folks around the Internet have been asking: What’s the difference between the keto diet and the Atkins diet?

At their most basic, they’re both low-carb diets. But they’re not exactly the same.

The biggest difference between the keto diet and the Atkins plan might be their origin stories, says dietitian and educator Claudia T. Felty, PhD, RD. “Atkins was designed for weight loss, and keto was designed, it its strictest form, for seizure prevention.” (Really! It was a tool in the treatment of epilepsy, and has only recently been adopted as a slim-down strategy.)

RELATED: 7 Keto-Friendly Recipes People Are Loving on Pinterest

When you crunch the numbers for the two diets, things shake out a little differently too. People on the keto diet usually get 2% to 5% of their daily calories from carbs; while Atkins followers are typically getting around 10% of their calories from carbs (at least at first). Both diets use this ultra-low carb approach to trigger ketosis, a state in which the body burns fat for fuel instead of stored carbs, leading, in theory, to weight loss.

On the keto diet, people usually get somewhere between 75% and 90% of their daily calories from fat, and the remaining 6% to 20% of their calories from protein. In the Atkins plan, fat makes up closer to 60% of daily calories, with protein accounting for closer to 30%, according to the U.S. News and World Report annual diet rankings. (The site ranked Akins 36th out of 40 on its list, and keto 39th.) That helps explain why people think of Atkins as the “all bacon, all the time” plan, while keto is considered the “avocado-a-day” diet.

RELATED: Kourtney Kardashian Says She Did the Keto Diet to Help With a ‘Metal Detox’—Does That Work?

Another difference: The Atkins approach to carbs changes over time. “Atkins has what’s known as the ‘induction phase,’ which is the first phase of the diet. It allows 20 grams of net carbs—total carbs minus fiber. As the diet progresses, the carb amount allowed goes up,” Felty explains. “Keto counts all carbs—not just the net—and the amount tends to be much lower long-term than that of Atkins.”

Adding in more good-for-you carbs as you reach, and then maintain your goal weight brings you out of ketosis. And that might be a good thing: Ketosis can trigger ketoacidosis, which is when excess ketones–a byproduct of fat metabolism–build up in the blood. Left untreated, ketoacidosis can be fatal.

When it comes to losing weight, both plans can help you shed pounds, especially at first. Low-carb diets are often successful weight-loss plans in the short-term as you shed water weight. But the results might not last: In its reviews of the two diets, U.S. News and World Report pointed to longer-term studies that haven’t found much difference between low-carb diets and low-fat diets. There simply hasn’t been enough research to determine if lasting weight-loss success on a low-carb plan is due to cutting carbs, or simply cutting calories.

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If you’re considering going keto or trying Atkins, keep in mind that low-carb diets aren’t always easy to follow. After all, who wouldn’t miss potatoes? “I suggest modifying the diet to allow more carbs–especially the ones you know you can’t live without,” Health contributing nutrition editor Cynthia Sass, MPH, RD, wrote in a previous article. “In my experience, moderation is generally the key to shedding pounds for good, optimizing health, and living a balanced, enjoyable life.”