Do you feel like you’ve done all you can do when it comes to losing weight? After weeks, even months of hard dieting does the needle on your home scales refuse to budge? If so, it’s probably time you try something new with your diet in order to get that metabolism of yours mobilized.
We understand that when there are so many different diets on offer, it can be tricky to choose which one to pick, let alone have the faith in to stick with. The main feature all diets have in common is the reduction of food consumption. Seems obvious, right? Different diets advise cutting down on different food groups, which in turn can cause different side effects, so before making the choice, it’s best to understand the positives and negatives.
Slow and steady wins the race. The securest form of diet, without doubt, is the type that helps the body burn fat without sending it into starvation mode. Founded by Dr. Russell Wilder in 1924, the Ketogenic diet goes against the norm. Working on a high fat, low carbohydrate basis, the diet affects the way that energy in the body is used. When required, the body burns its fat stores for energy, converting them into ketones which act as a surrogate for glucose as the body’s main energy source. Influencing the body to burn its fat instead of relying on carbohydrates, the state of ketosis that’s induced promotes weight loss significantly. This is all done without bringing on the side effects usually caused by a deficit in calories.
Within the first few weeks of the ketogenic diet you’ll likely see a dramatic loss in weight, caused by the body releasing water stores and releasing sodium from the liver. Instead of being converted back into stored fat, the surplus ketones are excreted through the kidneys as urine.
The main features of the ketogenic diet
- Due to its high requirement for fat, you can eat butter, cream, nuts and other fatty foods, whilst reducing your intake of other foods high in carbohydrates, such as fruit, sugar, vegetables, bread, grains and pasta. This diet only permits you to consume 50g of carbohydrates each day.
- Keep protein levels low. If you eat too much protein it can have an adverse effect on the ketosis stage. To tackle hunger, consume foods using coconut oil and food types high in monounsaturated and saturated fats, such as olive oil, butter, cheeses and avocado.
- Different to other diets which require the consumption of special food, the ketogenic diet simply requires the reduction of foods high in carbohydrates. One good first step is swapping out sugar for artificial sweetener.
- Eat your meals earlier in the day, to ensure that the digestive process completes before you go to bed. This will accelerate the weight loss process.
- Make sure you stay hydrated. Low carb diets eradicate water from the body, so increase your intake to 8 pints per day.
- Reduce cravings by planning high-fat snacks throughout the day.
Breakfast: two pieces of bacon, one cooked tomato and two eggs
Lunch: Beef burger on a bed of lettuce
Dinner: Green beans, mushrooms and red peppers with a salmon steak fried in flaxseed oil.
The benefits of a high fat, low carb diet:
- The ketogenic diet assists in the removal of dangerous types of fat that lodge around your organs, gradually reducing their functional abilities.
- By reducing the levels of simple sugars in the body, the ketogenic diet reduces overall blood sugar, one of the main causes of Type 11 diabetes.
- Many studies show that a low carbohydrate diet can assist in the reduction of blood pressure, which lowers the risk of heart disease, strokes and kidney failure.
- Diets high in carbohydrates often create more cholesterol, which can cause various heart diseases. The ketogenic diet helps to reduce cholesterol levels in the blood.
- Although it speeds up the weight loss process, exercise isn’t a necessary part of the ketogenic diet. This makes it accessible to those suffering from obesity.
Please note that this diet shouldn’t be followed for an extended period of time, as it may lead to vitamin and mineral deficiencies. Simply get on this diet as a means of getting a serious head start in the weight loss race!
Let us know about your experiences with this diet in the comment box below. If you have any questions get in touch and we’ll do our best to respond.