The ketogenic diet includes meals high in fat and protein, with little to no carbohydrate.
Here is a good rule for the keto diet from thenutritionalsource.com
The best benefit of a keto diet hunger suppression which I can tell you is frighteningly true you will almost find it hard to get hungry.
Weight loss as your body now produces ketone bodies which break your fat down to fuel! Ketone bodies are also a better brain fuel "Beneficial changes in the brain energy profile have been observed in subjects who are on a ketogenic diet." Link to study at end of post.
compared to a carb diet
Carbohydrates (sugar as fuel) so our body constantly burning sugar from the carbs we eat means our fat is hardly ever used!
Keto diet results
A significant decrease in weight chart from a study of 39 obese men 44 obese women
A significant decrease in cholesterol.
The body running on carbs constantly means you can eat a high carbohydrate meal and be hungry again in the hour or two easily. This is a "carb crash" where your glucose level spikes and crash possibly leaving you tired and hungry pump and dump.
A diet high in fat sounds unhealthy, which in fact is not the case!
With the elimination of grain/carbs/refined sugars your body will no longer crave sugar, you will never miss it.
The longer you stick with a carb/sugar free diet, the less our stomachs micro-biome will crave it.
It is much healthier for your body to run on fat than sugar.
Here is a keto food pyramid made by Trey Cox.
Yes, bacon eat your heart out! Just not with bread.
Here is a good rule for the keto diet from thenutritionalsource.com
So you're about to start a diet that will change your life I should share my tips and insight, i have been on this diet for 3 months and its benefits are downright delicious.
TIP 1; Early on in the keto diet you will be very hungry as your glucose level goes down, the keto for me was a large handful of nuts and plenty of water, this will make you feel very full.
TIP 2; For starting out, the first 3 days were the hardest for me, you may have less energy. That is until your body pumps out your ketones! So have some food, I grazed on greens if i started feeling tired. Choose whatever within the keto margins.
TIP 3; Exercise! Your body will be in a state of ketosis faster when youre being active.
TIP 4; Choose your carbs wisely. If you choose to eat some carbs limit it. For example if you want a sandwich I suggest 1 slice of bread, with extra bacon or even better just bacon!
TIP 5; My favorite keto meal is bacon, plenty of lettuce and some cherry tomatoes a BLT is actually more delicious without bread.
TIP 6: Say Hydrated
Long-term effects of a ketogenic diet in obese patients this is very interesting and goes into details of the effects of ketosis in 83 obese people.
Completely off topic.
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