How does the Ketogenic Diet Work?
Your body normally breaks down carbohydrates into glucose for its main source of energy. When there is a shortage of carbohydrates, your body has very adequate back-up mechanisms, and the ketogenic diet takes advantage of one of them. When Carbs are low, your body breaks down fat into ketones as an alternative energy source. By eating a high fat and low Carb diet, it allows your body to use the fats you eat and your fat storage for energy instead.
Is the Ketogenic diet right for you? If you answer yes to more than 50% of the following questions, the Ketogenic diet may be right for you.
- 1Are you an athlete looking to burn weight?
- 2Are you tired during the day?
- 3Do you excersice regularly but are still trying to lose body fat?
- 4Do you have neurological conditions that a doctor has recommended a change in your diet?
- 5Have you plateaued in your weight loss on your traditional diet?
The Ketogenic Diet promise to you?
The hardest part about most diets is fighting those hunger cravings. This diet is an exception. The fat and protein content satisfy your hunger without increasing the carb intake. Also, decreasing your carbs will cause you to lose more weight faster than other diets, especially from the abdominal cavity. This diet is also great for people who have high cholesterol, as it lowers your triglyceride count, while also increasing your high density lipoproteins (HDL). This in turn can lower your blood pressure, decreasing the risk of heart disease, stroke, and kidney damage.
The Theory and Details Behind the Ketogenic diet
Diet & Nutrition:
Foods To Avoid:The key factor of this diet is to not eat high carb processed foods. Avoid sugary foods such as soda, juices, and ice cream. Stay away from gluten rich foods such as wheat, pasta, and barley. And, of course, steer clear of all saturated and hydrogentated oils and fats. Foods to Eat: Look for foods rich in protein and low carb fruits and vegetables. Beef, chicken, fish, eggs, and lamb are great sources of protein. Green vegetables are great, but also include others such as carrots, cauliflower, and squash. Fruits and nuts make great compliments as well. Also, don't forget to eat plenty of healthy fats which can be found in dairy products such as cheese, yogurt, and milk; and also in oils such as butter, coconut oil, and olive oil.
For many people, this can be a dramatic change in the foods you eat, and the body takes time to adjust. Some studies suggest avoiding strenuous activy or over exerting yourself while your body is adjusting to the ketogenic state.
Phase 1 -Rapid Weight loss:
Eat 4 high protein low carb meals per day for 2 weeks. High protein amounts will allow yout to lose the fat without losing the muscle mass. Make sure you include the veggies!
Phase 2 - Making the lifestyle chage stick.
Continue with the 4 high protein low carb meals per day for an additional 8-12 weeks. You will notice in this phase that your weight loss will eventually slow down as your body has fully adjusted to the ketogenic state.
Phase 3 - Reintroduce Carbs and Excercise:
At this point, you want to begin to gradually re-introduce yourself to carbohydrates again, but you include a regular excercise regimen, or you risk regaining the weight you spent the last 4 months losing. Continue with high protein and healthy fats, but don't be afraid to add in a carb snack here or there at this point. Many people use phase 3 around holidays where high carb foods run rampant. The trick is excercise and maintaining the high protein and fat meals.
What Health Care Professionals Say About the Ketogenic diet
The ketogenic diet has been studied extensively, and there is a lot of peer reviewed data backing this diet up as great option for effective and sustainable weight loss.An article released in 2013 in the European Journal of Clinical Nutrition also suggests there is strong evidence that the ketogenic diet is great for not only weight loss, but also for lowering the rist of cardiovascular disease, type 2 diabetes,and helping in treatment of epilepsy and acne. There is also emerging evidence that a ketogenic diet aids in the treatment of diseases such as cancer, alzheimer's diease, parkinson's disease, and Lou Gherig's disease. Some doctors are concerned that a a high protein diet may cause kidney damage due to higher levels of notrigen excretion, but no studies have proven this concern. Several experts do suggest consulting with your doctor before starting this diet if you have a history of kidney problems.
Examples of Ketogenic Diet Meals: #1
|Breakfast||2 eggs fried in butter, 1 oz. chopped onion, 1 oz. full fat cheese, 4 slices of bacon, unsweetened spiced tea with heavy cream|
|Lunch||3 cups of salad greens, 6 oz. chicken strips cooked in butter, 4 Tablespoons high-fat, low carb dressing, 1 oz. full fat cheese, 1 celery stock with cream cheese|
|Dinner||6 oz. pork chops baked in garlic cream, 2 cups shredded cabbage sauteed in butter, salad greens with low carb/high fat dressing, coffee with heavy cream|
Examples of Ketogenic Diet Meals: #2
|Breakfast||4 oz. ground beef, mixed with spices, 1 oz. of chopped onions, another ounce of low-carb vegetable fried in butter|
|Lunch||6 oz. baked halibut with dill butter sauce, 1 cup cauliflower sauteed in butter, 1 cup of salad greens sprinkled with blue cheese with a tablespoons full fat dressing, water|
|Dinner||6 oz. grilled or pan fried steak, mushrooms sauteed in butter, broccoli or other low carb vegetable, coffee with heavy cream|
|Snack||Slice of cheese|
Book: Ketogenic Diet for Beginners
Lose weight now! A proven guide to using the Ketogenic Diet for weight loss.
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