Is There A Healthy Way To Eat More Fat
When Dr. Cervenka of Johns Hopkins Hospital starts her patients with epilepsy on a low-carbohydrate diet, she doesnt rule out saturated fats from animal products. She wants them to get used to the new way of eating. But if cholesterol levels climb and stay that way, she advises them to shift to foods and oils with mono- and polyunsaturated fats like avocados or olive oil.
While the diets effect on LDL appears to be mixed, the National Lipid Associations review found that a very low-carbohydrate diet does seem to improve HDL . Beyond a year, it seems these benefits dont last, much like in weight loss. Only lowered triglyceride levels seem to have any staying power. Other findings: The evidence on blood pressure is inconsistent, and the reports of improved mental clarity are not supported by controlled studies.
Different Types Of Ketogenic Diets
The word “ketogenic” originates from the words “ketos”, meaning a substance that could be reduced to fat, and “gene”, meaning “creation”. In this context, it refers to the process of hydrolysis of fats, which converts fatty acids to ketones, using the enzyme ketone body dehydrogenase. In the presence of glucose, ketone bodies in the blood are rapidly oxidized to form carbon dioxide and water.
Standard ketogenic diet
This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs
Putting It All Together
When you restrict carbohydrates, your liver uses two processes to fuel your cells ketogenesis and gluconeogenesis.
Ketogenesis takes fatty acids from stored fat and dietary fat and converts them into ketones. The ketones are then released into the blood to fuel cells like our brain and muscle cells. The process by which the body burns ketones for fuel is called ketosis.
However, This does not mean that every cell in the body can survive on ketones. Some cells always need to use sugar for energy. To meet the energy demands that cant be met by ketones, your liver uses a process called gluconeogenesis. Gluconeogenesis is like a magic trick that the liver uses to convert non-sugar substrates like glycerol from fatty acids, amino acids from protein, and lactate from muscles into sugar.
Together, ketogenesis and gluconeogenesis create the ketones and sugar that meet all of the bodys energy needs when food isnt available or when carbohydrates are restricted.
Although ketones are most well-known for being an alternative fuel source, they provide us with many unique benefits as well. The most effective and safest way to get all of the benefits of ketosis is by following the ketogenic diet. By doing so, you wont run the risk of losing precious muscle mass or entering the potentially lethally state of ketoacidosis.
Below, we have a simplified graphic on what ketosis is and how it works:
+ The food will always fit to your macros and cooking preferences!
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How Much Weight Can You Lose After The First Week Of Keto
Somewhere between 2 and 10 pounds. This depends on your exercise regime and the caloric deficit.
Once you start restricting the carb intake, you will see a significant drop in weight. However, you wont be losing much fat right away.
The body transforms carbohydrates into glycogen, which is in charge of storing more water. As soon as you start burning glycogen, you will start losing large amounts of water. This is a perfect prep-time for burning fat, which follows in the next weeks.
What To Eat On Keto
Eating keto means choosing foods that are low in carbs and high in fatbut thats not always as easy as it sounds. Carbs arent just lurking in refined pastas and breads many healthy foods, such as fruits and vegetables, contain carbs .
Heres an example of some popular keto-friendly foods:
- Meat and poultry
- Dairy products like cheese, Greek yogurt, cottage cheese, and whipping cream
- Low-carb vegetables like spinach, cauliflower, and mushrooms
- Bacon, jerky, and sausage
- Nuts, seeds, and monounsaturated oils
Because so many people are doing keto, theres no shortage of recipes catering to the diets specificationsbut eating keto still requires a lot of careful planning and preparation.
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How Long Is It Safe To Be In Ketosis
In full transparency, there are no long-term studies on the ketogenic diet. An article out of Harvard Medical School says the early results on cardiovascular health are promising, but more extended research studies are needed.
Some people get thrown off by the Keto Flu. Dont be fooled by the name. The Keto Flu isnt a form of the flu. Instead, its a list of symptoms that resemble the flu. These symptoms sometimes occur when the body first goes into ketosis, but, according to Medical News Today, its not something you should be overly concerned about. Symptoms typically last a few days to a few weeks. .
For now, doctors tend to agree that as long as your bloodwork is at appropriate levels and your weight is within a healthy range, theres nothing wrong with doing the keto diet long-term. Reading between the lines, we can tell you that ketosis is generally considered safe, but its not suitable for everyone. We recommend checking with your doctor before starting the ketogenic diet.
The biggest challenge you might face with the keto diet is sticking to it. With keto, theres no such thing as a cheat meal. If you fall off the wagon and eat a donut or a bowl of pasta, youll fall out of ketosis that fat-burning stage and the process must begin again.
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How Many Carbs Can You Eat And Still Be In Ketosis
We explained how long it takes to enter ketosis, but how many carbs will get you and keep you there?
Well, most people can easily enter ketosis with 20-30 grams of net carbs per day. You can increase this to 50 g/day if youre very active and even more if youre an athlete.
The exact amount of carbs a person can handle and stay in ketosis depends on their activity levels and body composition. Athletes can and should eat more carbs than the average ketoer. Most do this before and after workouts through carb cycling.
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How Long Does It Take To Start Losing Weight On Keto
Many people adopt new eating styles or diets to lose weight. While the only scientific requirement for weight loss is consuming fewer calories than you burn each day, dieting methods provide a specific framework that can make lowering your daily calories feel easier.
Along these lines, many find that the ketogenic or keto diet is a great way to help them control their body weight. At the most basic level, keto is simply a high fat, low carbohydrate diet designed to put the body in a state called ketosis. This comes with some health benefits: Scientific studies by the American Journal of Clinical Nutrition show that these low-carb, high-protein diets are beneficial for controlling hunger and food intake. Other research indicates keto diets can help regulate blood sugar levels, which can play a role in controlling type 2 diabetes.
If youre using the keto diet to lose weight, its important to recognize that the process takes time. No matter how you are looking to reduce body fat, results wont happen overnight. However, with consistency and dedication to a dietary pattern that controls calories, you can achieve the type of weight loss you desire.
How Fast Should You Lose Weight
The recommended rate of weight loss is 1% of your body weight per week to preserve muscle mass and a healthy metabolism.
This ends up being about 2 pounds per week for most people.
However, if youre overweight or obese, its okay to lose 1.5-2% of your body weight per week. Even a little more if youd like.
Overweight and obese people tend to have enough fat stored to get energy from without compromising muscle mass.
For instance, if youre overweight and weigh 200 pounds, you could safely lose 4 to 5 pounds per week.
Heres an article going into more detail about how keto weight loss works.
Its recommended that you lose 1% of your body weight per week. If youre overweight or obese, its okay to lose up to 1.5-2% of your body weight per week.
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How To Reincorporate Foods Back Into Your Diet
Because the keto diet requires users to avoid nearly all carbs, its unlike any other diet. If you decide to experiment with going off keto, your best bet is to do so gradually.
A slow transition off keto allows you to avoid pitfalls like binge eating or rapid weight regain while also gauging how your body responds.
Heres how to do it:
- Stick with healthy, organic whole foods whenever possible: Keto or not, you need to eat healthy foods to stay healthy. Choose wisely.
- Record your macros and increase carbs incrementally over a period of a few months. Try adding in around 50-75 grams of daily carbs each week at most. After strict keto, your body needs time to readjust.
- Weigh in regularly and track your results: During and after your transition, pay close
attention to the areas in which you noticed improvement during keto. Bodyweight, body fat percentage, blood sugar, and physical performance are measurable, so remember to monitor them about once a week.
- Listen to your body: Outside of quantifiable health markers, there are plenty of other important outcomes that affect your quality of life. Check in and notice your mood, energy levels, sleep quality, productivity, and stress levels.
- Make adjustments when necessary: Depending on your results, you may want to adjust your macros, calories, or food selectionor even return to a keto diet.
And avoid these mistakes:
And if you experience symptoms of IBS or other gut issues, take a closer look at individual foods.
Proven Methods For Getting Into Ketosis Fast
More on each method further down the page.
- Dont eat too much protein
- Eating fat at 75% of your macros will get you to ketosis faster than 70%
- Eat a variety of different fats
- Eliminate milk and low-fat dairy
- If you must sweeten, use natural sugar substitutes
- Intermittent fasting
We now prefer Collagen Protein with MCTs for its ketone inducing properties.
Collagen protein not only gives you energy it also supports healthy skin, ligaments, hair, and nails and is a good balance of amino acids.
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Limit Carbs To 20g/day
Your carb intake on keto must be below 50 grams per day. But if you can go as low as 20 g, youll enter ketosis quicker.
The reason 50 g/day is the standard recommendation largely has to do with safety and comfort many people are used to eating a carb-based diet, so reducing carbs drastically can lead to carb withdrawal symptoms and even the dreaded keto flu.
Does The Ketogenic Diet Offer Long
Its not known yet. If you tell people to go on this diet forever and for a longer term, there is no evidence, said Dr. Prado, of the University of Alberta who co-authored a narrative review on the ketogenic diet as a possible therapy for cancer.
The diet does help children with epilepsy: Nearly a third to two-thirds of patients experience 50 percent fewer seizures after six months on the regimen. There are case studies on how 10 patients with a rare condition fared on the diet for a decade, but most well-designed studies in this field have not extended beyond two years.
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Keto Diets: Drawbacks And Criticisms
Going keto might sound like the ideal diet plan. You literally burn body fat for energy, you have more energy, and you improve your overall health. Whats not to love?
But no diet plan is perfect, including keto. Elevated ketone levels can create bad breath, but critics have other valid concerns about this way of eating. Some of these criticisms and potential solutions:
- The plan feels restrictive. Eggs, avocado, and nuts as part of a fat loss diet? That might sound perfect in the beginning. After a few weeks on a keto diet, though, you might want comfort foods. Keto diets limit or eliminate legumes, many fruits, starches, and other favorite foods.
Solution: Add more variety to your plan. You can fit a wide variety of vegetables into a keto plan. Try fermented foods like sauerkraut and kimchi as well as keto-friendly starch alternatives, including our Mashed Faux-Potatoes.
- You consume too many calories. High-fat foods a staple of keto diets are higher in calories. Too many calories mean your body will utilize dietary fat instead of body fat, which could slow down weight loss.
Solution: Track everything you eat along with how you feel and any symptoms that arise. Youll stay accountable, and you might be shocked to learn how many calories youre eating! One study found people who tracked everything they ate lost twice the amount of weight compared with those who didnt track what they ate.
Why Combining Intermittent Fasting With Keto Has Become Popular For Weight Loss
Doing keto or IF can help with weight loss in the short term, though each diet is very restrictive, so they certainly arent for everyone.
But how about combining them? Could two be better than one?
First, in some experts view, it does make sense to pair the two approaches. The keto diet increases levels of ketones in the body during times of fasting, ketones are also increased. The brain will rely less on glucose for energy when in a state of nutritional ketosis. Therefore, the transition into a fasted state during the day eventually becomes seamless after eating low-carb or ketogenic for a few weeks, says Dominic DAgostino, PhD, associate professor at the University of South Florida in Tampa and founder of KetoNutrition.org.
This is a strategy that practitioners counsel patients on at the Cleveland Clinics Functional Ketogenics Program. Adding intermittent fasting can take things up to the next level, says the Clinics Logan Kwasnicka, a certified physician assistant at the Cleveland Clinic in Ohio. That next level may be overcoming a weight loss plateau, as people may eat fewer calories when doing IF. It can also be a natural progression from a keto diet for those who feel satiated eating so much fat and arent bothered by shrinking their eating window.
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Benefits Of The Keto Diet
At least in the short term, studies show that keto diets get amazing and quick results for weight loss. They can also improve conditions like type 2 diabetes.
These benefits come from many factors, including:
How Long Can You Stay On The Keto Diet
For as long as you want and as long as it feels right. Keto may not be a sustainable way of dieting for some. Youll meet people who were on keto for no more than a month and others who have been on it for years. Keto can make you lose a lot of weight right away but show fewer results as time goes by. Some dieters follow the keto diet until they reach their desired weight and then quit. Thats completely fine.
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Keto Recipes Easy Keto Dinner Recipes
The best keto and low carb recipes will be shared by you and by us in our articles! We are really happy about this new opportunity, with this, we’ll definitely be able to share you the very best low carb recipes you can find out there.
If you are looking for healthy and easy keto recipes, you’ve come to the right place. Welcome to Wholesome Yum, a low carb keto blog where every recipe is low in carbs, gluten free, and 10 ingredients or less! I have hundreds of keto meals and dishes to suit your tastes, from breakfast to dinner to dessert, and everything in between.In this recipe index, you will find low carb keto diet recipes organized by course, by preparation type , by ingredient, and by additional dietary restrictions you may have, if any.Everything is easy to make, well tested, includes full nutritional information, and is filled with tips to make it perfectly every time — because I believe keto can, and should, be absolutely delicious! The keto diet is a sugar free, low carb, high fat way of eating, focused on whole foods and keeping net carbs low. The primary staples on keto include healthy fats, meat, eggs, and low carb vegetables. But you also don’t have to miss out on your favorite foods — you can make keto pizza, bread, pancakes, cheesecake, and more.
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