Before you choose any diet, you have to research to ensure that it is safe and that is has rules that you can abide by long-term.
™
Then you might want to ask:
There are dozens of diets on the market. Why should I choose a diet that is low in carbohydrates?
The diet market is indeed huge, but there actually are only three general diet groups:
1. Diets limiting calories
2. Diets limiting fat
3. Diets limiting carbohydrates
1. Diets that limit low-fat can be good for a long-term regimen for athletes, those with only a few extra pounds to lose, or those who need only to maintain their healthy weight. This type of diet can also be used to improve blood cholesterol and decrease the risk of cardiovascular diseases, but recent clinical data questioned this approach.
2. Low-calorie diets require self-discipline, support and guidance. Possibly the best known is the Weight Watchers weight-loss program, which has attracted millions of dieters over decades. An interesting note: Before the low-fat boom, Weight Watchers offered carb-limiting and not fat-limiting programs.
3. Lastly low carb diets are used to curb your appetite which makes it easier to adhere to over time. The diets opponents often stress that the foods that you are required to eat are not considered balanced. Dieters are usually advised to take supplements to ensure an adequate nutrient intake.
Growing in popularity is the especially strict Ketogenic diet, which not only requires limiting carbs, but also protein and even water.
Ketogenic Diets
Is a diet that, when followed conscientiously, produces a by-product called ketones. Most dieters can reach ketosis (a condition associated with increased amounts of ketones in the blood) by limiting their carb intake to less than 60 grams a day.
The state of ketosis is what makes a ketogenic diet metabolically so similar to fasting that it is often being referred to as a controlled fast.
This diet is a mathematically calculated diet that is high in fat and low not only in carbohydrates but also in protein. It also limits water intake to avoid ketones' dilution and carefully controls calorie intake. The diet has been in existence since the 1920s, when it was considered to be a breakthrough in the treatment of childhood epilepsy, but was usurped by synthetic medications in the 1950s. Now it is used in neurological treatments.
The clinics that prescribed the Ketogenic Diet followed their patients' progress for decades, collecting and documenting many cases. None reported any serious side effects and none concluded the diet to be unsafe.
Does a Low Carb Diet Work?
Many people are successful for the simple reason that they are easier to stick to than conventional diets. You do not get the hunger cravings that you get when on a diet that limits fats and calories.
The first thing that the body burns off as a source of energy is carbohydrates. However, if the body has no carbohydrates to burn, it looks for another energy source - fat. Therefore, by reducing your carbohydrate intake your body naturally burns fat and you lose weight. Remember, anyone beginning a new weight loss program, or dramatic change in their diet or health routine should consult their physician beforehand.
An increasing body of clinical evidence supports what you should consider a basic principle of fat reduction: if you're in relatively good shape and you're looking to get leaner, then the #1 dietary change you should make is to drop your carbohydrate intake and up your protein immediately.
For some reason, people still don't want to understand and accept that dietary fat is NOT the issue for most people who are active. It's the intake of excess carbohydrates that is largely responsible for adding adipose tissue to your body. Cut the carbs significantly and you'll drop the fat.
Here's the evidence. In a recent study, two groups were monitored. Both groups consumed 30% of their daily calorie intake in fats. The only significant dietary difference was that one group consumed only 12% of their calories from protein (58% carbohydrates), while the other group consumed 25% protein (45% carbohydrates). Even with consistent fat intake and a relatively minor reduction in carbs (from 58% to 45%), the results were clear. After six months, the higher protein, lower carb group lost a full 50% more fat than the higher carb group.
I would expect results to be even more dramatic if the carbohydrate intake was dropped down closer to 40%, as in the popular 40-30-30 fat loss programs.
It's important to realize that we're not suggesting cutting out carbohydrates altogether-this is ultimately counter-productive-but rather a gradual reduction in carbs to balance out the diet. There's no doubt that most people, and Americans in particular, over-eat carbohydrates.
Do you know the ketogenic diet is one of the most popular diets in America in recent years? It consists of food components very high in fats and very low in carbohydrates. It involves reducing carbohydrate intake significantly and increasing fat intake. The carbohydrate reduction can put your body in a metabolic state called ketosis which is an elevated level of ketone bodies in the blood. When this happens, your body will be able to burn fat for energy. Fat is converted into ketones in the liver and this can help supply energy to the brain. This has multiple benefits and can help treat some diseases like diabetes and epilepsy. The ketogenic diet has the ability to repair dysfunctional metabolic pathways ultimately leading to restoration and healing. When intermittent fasting is done with keto the results are astounding.
Benefits of the Ketogenic Diet
Ketogenic diets can reduce blood sugar and insulin levels and can be used in treating diabetes.
It has been used for epilepsy, weight loss, diabetes, treating and preventing some cancers.
It enhances the immune system, digestion and elimination, detoxification, anti-inflammation and mental clarity.
Ketosis can reduce the frequency of epileptic seizures in children with epilepsy.
The Importance of a Healthy Weight
Having a healthy weight is important effects of keto on cholesterol for overall health because it can help prevent many health conditions like type 2 diabetes, heart disease, high blood pressure and certain cancers. The ketogenic diet can help you attain a healthy weight. Reaching and maintaining a healthy weight is very important because it helps you lower the risk for developing these conditions. A healthy weight also helps you have more energy and feel good about yourself. The keto diet and exercise can help you reach and maintain a healthy weight to help prevent and treat certain diseases as well as give you a sense of well-being.
Using only a few easily obtainable inexpensive ingredients in our recipes, you can prepare keto meals in minutes, anytime, anywhere. This makes it easy for anyone to do and it helps people move towards their goal of optimal health.
My book, The Complete Ketogenic Diet and Intermittent Fasting Guide For Beginners is coming out in 2022. It includes a ketogenic shopping list, an amazing 14 day meal plan with net carbs under 25 g per day and so much more! Get my book and learn more about the keto diet and the amazing easy recipes you can make.