HealthHaven

A ketogenic diet can help you lose slightly more weight than a low fat diet. This often happens with less hunger. 

What is a keto diet?: 

The ketogenic diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb diets.

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain

Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits.

Different types of keto diets: 

There are several versions of the ketogenic diet, including:

Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs

Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.

Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.

High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

Keto diets can help you lose weight:

A ketogenic diet is an effective way to lose weight and lower risk factors for disease

In fact, research shows that the ketogenic diet may be as effective for weight loss as a low fat diet.

What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food intake.

One review of 13 studies found that following a very low carb, ketogenic diet was slightly more effective for long-term weight loss than a low fat diet. People who followed the keto diet lost an average of 2 pounds (0.9 kg) more than the group that followed a low fat diet.

What’s more, it also led to reductions in diastolic blood pressure and triglyceride levels.

Another study in 34 older adults found that those who followed a keto diet for 8 weeks lost nearly five times as much total body fat as those who followed a low fat diet.

The increased ketones, lower blood sugar levels, and improved insulin sensitivity may also play a key role.

For more details on the weight loss effects of a keto diet, read this article.

Other health benefits of keto:

Studies have now shown that the diet can have benefits for a wide variety of different health conditions:

Heart disease. The ketogenic diet can help improve risk factors like body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar.

Cancer. The diet is currently being explored as an additional treatment for cancer, because it may help slow tumor growth.

Alzheimer’s disease. The keto diet may help reduce symptoms of Alzheimer’s disease and slow its progression.

Epilepsy. Research has shown that the ketogenic diet can cause significant reductions in seizures in epileptic children.

Parkinson’s disease. Although more research is needed, one study found that the diet helped improve symptoms of Parkinson’s disease.

Polycystic ovary syndrome. The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome.

Brain injuries. Some research suggests that the diet could improve outcomes of traumatic brain injuries.

However, keep in mind that research into many of these areas is far from conclusive.

The Best keto meal plan for 1 week:

The best solution is for you to follow a Keto Guide by experts and professionals.

This ensures that you do not miss out on your favorite foods even if you want to lose weight.

>> Click here to Check out this Keto Smart Guide <<

The simple technique used in the Keto Smart Guide is that the body is not allowed any carbs, which puts it into a state of ketosis.

This therefore forces your body to burn fat effectively to produce the glucose needed for your body

In this way, you can eat other healthy foods apart from carbs, thereby allowing you to lead a healthy lifestyle without being starved.

>> Go here to get the Keto Smart Guide <<

The Keto Smart Guide will also show you:

- Keto Tips To Boost Weight Loss

- Foods To Eat On A Keto Diet

- Starting & Adapting To Keto Lifestyle

- How to Cure Control Diseases With Keto

- Ketogenic Diet Science & Types

In addition to the Keto Smart Guide, you also get the Keto Smart Recipes for FREE.

The Keto Smart Recipes contains 25 of the most popular, delicious, healthy & ketosis-boosting recipes - for all your meals including snacks & desserts (Yes there is ice cream & cheesecake included!). It includes:

- All-Day Keto Meal Plans

- In-Depth Preparation Guide

- Storage & Re-Use Instructions

- Nutritional Info Per Serving Included

- Tips To Match Alternative Tastes

>> Click here to get the Keto Smart Guide<<

STEP 1: Get The Diet Right

Stay away from sugar: Carbs are any person’s weight loss enemy and it is advised when trying to cut your fat, it is best to stay away from carbs. The body uses carbohydrates for energy, as they are most easily broken down, and when exhausted the body will turn to its fast stores. Although not ideal to completely cut carbs, as when you start eating them again you may pile the pounds back on, limiting your carb intake is ideal to cut the fat back. Reserve your carb sources to oats, rice, and fruit and veg, as these are generally considered as the healthier carbs. High sugary and starchy carbs like cakes, potatoes, sweets and so on should definitely be avoid when trying to lose fat.

Eat fibre: Fibre is not only useful for the efficient process of the digestive system, but can be very useful in cutting fats. Viscous fibres will bind water in the gut, causing the more efficient absorption of nutrients, keeping you fuller for longer. Eating an extra 14g of fibre per day can result in a 10 per cent calorie decrease in appetite and weight loss. Try filling up your diet with vegetables, fruits and legumes, packed with helpful fibre, helping strip that fat.

Don't cut out the fat: Most people think to lose fat you have to stop eating fat, which is partly true, if you keep eating saturated fats your waistline probably won't change. But keeping up mono and polyunsaturated fats can actually help reduce fats. Not only do these fats help clear your system of bad cholesterol and help prevent cardiovascular disease, fats can help control hunger and keep you satisfied for longer. Stick to nuts, seeds and fish to help control the munchies whilst providing a rich source of beneficial nutrients. Increase protein: Possibly the best change to your diet for fat loss; protein. 

STEP 2: Drink Water

There is actually truth to the claim that drinking water can help with weight loss.

Drinking 0.5 liters (17 oz) of water may increase the calories you burn by 24–30% for an hour afterward.

Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people.

Water is particularly good for weight loss when it replaces other beverages that are high in calories and sugar.

STEP 3: Perfect Your Exercise  

Include some cardio: One benefit to visceral fat it is easily affected by cardio exercise. Try to include frequent cardio workouts, whatever takes your fancy in the gym or outside, and the pounds will melt away. Aerobic exercise is very effective for fat reduction and health improvement, and should be part of anyone’s regime when trying to lose fat. Workouts such as running and dancing in particular are also very effective at engaging the core and a variety of other muscles which help keep you toned and will decrease the appearance of fat.

Hit the weights: The ideal fitness regime includes both cardio and weight training. Many people, women in particular, think that if they pick up the weights they will just bulk out, nothing could be further from the truth. Estrogen prevents women from ‘bulking’ muscles in the same way as men, instead women’s muscles tone which will significantly aid weight loss for a number of reasons. Weight training burns a high yield of calories, whilst, unlike aerobic exercise, keeps the body in this burning state for hours following a workout. Plus the more muscle the more fat burnt each day, simple!

HIIT your workout: A new form of exercise, high intensity interval training, can have many rewards to your fat loss, consisting of brief periods of intense exercise followed by recovery has been found to be great for weight loss. Ideal if you're short for time or hate boring monotonous cardio, interval sessions are a great way to ignite the metabolism and burn a high yield of calories for a relatively short period of exercise.

STEP 4: Sleep

Sleep has endless benefits, and lets face it no one likes getting up early in the morning, so make sure you've got enough z’s and you will soon see the results on your fat loss. University of Chicago found that those who had 4 hours of sleep were less able to process carbs because of increased insulin and stress hormone cortisol. This metabolic malfunctioning is then accompanied by a decreased level of will-power to make good choices and avoid the unhealthy snack.

Instead aim for around 8 hours per night to keep your metabolism ticking and ensure your mind is clear and stress free to avoid those tasty snacks and opt for some fruit instead.

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