Keto & Weight Loss. One of the most common reasons people start a ketogenic diet or simply cut carbohydrates is to lose weight. But does the hard, scientific evidence say? Additionally, does a low- carb diet just get rid of the water weight- or does it shed body fat and maintain lean mass? In this piece we analyze if eating more fat really makes you less fat. The Key Figures in Body Weight. Everyone is always talking about “losing weight”- but what are the exactly referring to? Human body weight refers to the amount of mass on your body. Weight Loss. Why Tracking Your Weight Loss on Social Media (Like Ciara) Can Actually Help. 2 days ago. Improve your health, lifestyle, diet & nutrition with Weight Loss Information news, facts, tips, & other information. Educate yourself about Weight Loss. The Atkins diet, also known as the Atkins nutritional approach, is a low-carbohydrate diet promoted by Robert Atkins and inspired by a research paper he read in The. Dieting is the practice of eating food in a regulated and supervised fashion to decrease, maintain, or increase body weight. In other words, it is conscious control. If you want to lose weight fast, your best bets are the HMR Program and Weight Watchers, according to the health experts who rated the diets below for U.S. Atkins diet and low carbohydrate diet resources for all low carb diet plans: Research, recipes, information, support forums, tools and tips for all low carb dieters. The bulk of this mass is from body fat, water, muscle, and bone. Being overweight means that you have extra body weight from fat, water, muscle, or bone. Obesity means that someone has an excess amount of fat to the extent that it harms your health. Oftentimes, doctors, nurses, and other professionals will put your weight in terms of your height and gender in a figure called body mass index (BMI). According to the World Health Organization, a BMI from 2. BMI in the 3. 0- 3. According to the National Institutes of Health, being obese and morbidly obese is significantly associated with an increased risk of developing serious health issues such as certain cancers, heart disease, type 2 diabetes, high blood pressure, and kidney damage. A sizable amount of people who may be overweight or even obese may be classified as such even though they have a high amount of muscle. Conversely, people with a “healthy” or low BMI may have a high level of body fat and actually be at a greater risk for developing health problems. It is one of the leading cause of preventable deaths in the world. In 2. 01. 4, 6. 00 million adults, or about 1. The CDC estimated about 3. Can a high- fat diet help you lower fat? Below we check document the evidence. Side By Side Comparison: How Does a Low- Carb Diet Stack Up? In 2. 00. 7, a team of eight research scientists compared the impact of the Atkins diet on body mass and body fat with three other diets in a 1. The team recruited 3. The women had an average age of 4. BMI of 3. 2, and body fat percentage of 4. After taking baseline measurements, researchers distributed the subjects to one of four different groups. The first group of 7. Ornish Diet which had 1. The next group of 7. LEARN Diet” which contained less than 1. Additionally, the LEARN Diet emphasized behavioral modifications such as meditation and physical activity. The third group of 7. The Zone Diet”, which had a 4. The final group of 7. Atkins diet. Like the ketogenic diet, the subjects aimed to eat 2. All participants were instructed to maintain a calorie deficit and utilize professional support to adjust to their diet and make sure that they stayed healthy. Additionally, the research team emphasized general health- promoting behaviors such as regular exercise and using nutritional supplements. At the conclusion of the trial, all subjects that successfully completed their assigned diet experienced notable reductions in weight, body mass index, body fat percentage, and waist- to- hip ratio. However, those in the high- fat Atkins group had the greatest declines in each of these categories. The average BMI in the Atkins group decreased by 1. LEARN group, by 0. Ornish group, and by 0. Zone group. The average body mass percentage decreased by 2. Atkins diet group. In contrast, it decreased by 1. Ornish diet group, by 1. Zone diet group, and 1. LEARN diet group. The research team stated that “in this study of overweight and obese premenopausal women, those assigned to follow the Atkins diet had more weight loss and more favorable outcomes for metabolic effects at 1 year than women assigned to the Zone, Ornish, or LEARN diets.” . However, their study supports the idea that a low- carbohydrate diet can help you lower body mass and body fat better than higher- carbohydrate alternatives. Key Takeaways: In a 1. BMI, body weight, body fat percentage, and waist to hip ratio compared to other alternatives high- carbohydrate diets in a group of middle- aged women. Recommendations: If you are interested in shedding body fat and losing weight, consider using a low- carbohydrate diet in conjunction with regular exercise and healthy food choices. Low- Carb Diets with a Mediterranean Twist: More Effective? Is it possible to fine- tune the ketogenic diet to yield stronger results? In 2. 00. 8, a team of researchers from Spain examined how a Mediterranean- infused ketogenic diet impacts weight- loss. For their randomized, prospective study lasting 1. The average BMI of the subjects was 3. The subjects has no calorie restriction on their diet. However, they were instructed to eat no more than 3. L of virgin oil each day, and drink 2. L of red wine daily. Furthermore, they were encouraged to get their carbohydrates from green vegetables and salads and their protein from fish (except from large fish such as swordfish). The researchers designated their diet as the “Spanish Mediterranean Ketogenic Diet” (SKMD). Thirty- one of the 4. On average, the subjects had very large reductions in body mass and BMI. The average body mass decreased by 1. BMI decreases from 3. A lot of this lost weight might be fat mass. Recommendations: If you’re on or starting a ketogenic diet, consider incorporating Mediterranean foods such as olive oil (fat), fish (protein), and vegetables such as eggplant and green peppers. Do Low- Carb Diets Work for Diverse Populations? Recently, a group of ten research scientists sought to assess the effects of a low- carb diet on a diverse population. For their randomized, parallel- group trial lasting 1. The first group of 7. The second group of 7. Both groups regularly received nutritional counseling periodically throughout the study meeting with each participant meeting with a dietitian for a total of 1. The participants had an age range of 2. They had a BMI range of 3. About 8. 8% of the participants were female and 5. African origin; thus, it was considerably more diverse than the prior study. They were also free of cardiovascular and renal complications including type 2 diabetes, cardiovascular diseases, and kidney disease as well as significant weight- loss in the past six months. At the end of the twelve months, 6. The decrease in body weight was substantially greater in the low- carbohydrate diet group which lost four times as much weight as the low- fat group (1. Subjects in both groups notably reduced their waist circumference. Restricting carbohydrates may be an option for persons seeking to lose weight and reduce cardiovascular risk factors.” . They specifically looked at trials that compared a very- low carbohydrate ketogenic diet (VLCKD) that contained no more than 5. Ultimately, they included 1. VLCKD group. When examining the studies, the researchers noted that, on average, the participants in the VLCKD groups lost about 2 lbs. The researchers also noted greater improvements in triglycerides, blood pressure, and HDL cholesterol in the VLCKD group compared to the low- fat diet group. However, they did not assess other key indicators of health including body fat and waist circumference. Because of these findings, the researchers stated that “individuals assigned to a VLCKD achieve a greater weight loss than those assigned to a LFD in the long- term; hence, a VLCKD may be an alternative tool against obesity.” . They noted that at six months, subjects who consumed less than 6. Neither meta- analysis assessed the loss in body fat percentage within each diet and which other dietary of exercise interventions promoted weight- loss when coupled with the ketogenic diet. Recommendations: Most of the evidence suggests that a low- carbohydrate diet is a moderately effective alternative to a low- fat diet in reducing body weight over a year span. Very little evidence suggests that it a high- fat diet is “worse” for weight- loss than a low- fat diet. Are Low- Carb Diets Always Effective? Not every study supports the notion that a low- carb diet is more effective for weight- loss than other diets. One study lasting 1. The authors noted that “weight loss was similar between groups” . However, they emphasized that “effects on atherogenic dyslipidemia (cholesterol) and glycemic control were still more favorable with a low- carbohydrate diet after adjustment for differences in weight loss.” . However, these differences were small after one year. However, they emphasized that “future studies evaluating long- term cardiovascular outcomes are needed.” . Additionally, none of them measured body fat or waist circumference. What Can We Make of the Research? The bulk of research indicates that the ketogenic diet is more effective than conventional diets in helping you lose weight and shed body fat. A handful of studies suggest that low- carb diets are equal to low- fat diets in helping you lose weight in the long term. Based on a broad picture of the literature, we can reasonably assert that: Weight- loss in low- carb diets isn’t just because of a loss of “water weight”. In research studies that measured change in body fat, subjects eating low- carb diets had a greater loss in body fat than those eating low- fat diets. Additionally, keto diets lead to a greater reduction in waist circumference, a critical indicator of harmful stomach fat. A ketogenic diet accompanied by regular physical exercise and smart diet choices such as low- carbohydrate vegetables and fatty fish increase its effectiveness in shedding excess weight and fat. Virtually no studies or meta- analyses of the literature suggest that low- carb diets are less effective in helping you lose weight than low- fat diets. The most critical studies of low- carb diets say that it as “at least” effective as low- fat diets, and many suggest that it is more effective in helping you lose weight. Consistency is important. Most of the studies that yielded good results did so because subjects kept track of their calorie intake and made healthy lifestyle choices. My weight loss story, or how I lost 2. Hey guys! I'm proud to announce that I lost 1. Hope it will inspire and motivate you in case you're also trying to lose some extra weight : ). That's what I'm going to talk to you about today: 1. My weight gain, or A very bad girl Lilith. A simple weight loss rule, or Who likes Maths? Secret of success, or Get prepared! My weight loss objectives, or Reset and Detox. My compromise, or Keep it Yumm! My diet and physical activity, or Common sense diet. My super foods, just super foods! Food cravings, or Greedy flashbacks. Eating out, or Keep it simple! How to get started, or Some advice for beginners. Useful links: Calorie Calculator to estimate the number of calories your body needs to maintain its current weight. Calorie Burn Calculator to see how many calories different activities burn. Calorie Counter to find out how many calories each food contains + nutrition facts. Fit. Day free diet journal, aka software to track your calories, weight, measurements and more. I use it! My. Fitness. Pal free calories counter app. My boyfriend uses it : ) Ideal if you rely on renown or already made foods (you just scan the packaging with your phone to input the data). Personally, since I don't like mobile apps (other than photo editors and navigators) and rely on my own recipes, I prefer Fit. Day. I also like how in Fit. Day you can see graphs representing your progress. But my boyfriend lieks to keep things simple and he's happy with My. Fitness. Pal. I talk about my weight loss journey in the following video. I filmed it right after losing 8 kg or 1. I got addicted to food and was eating like there was no tomorrow .. I realized I gained almost 1. I figured it wasn't my body anymore and I needed to do something about it, IMMEDIATELY! It's not the 1st time I gained and lost weight, so this time I started my weight loss plan keeping in mind my previous experience. I decided to stick to a diet that keeps me happy yet works quickly. I wanted immediate results without stressing myself too much and sabotaging my health. In this post I'll share with you my weight loss philosophy : ) Hope some of you will find it helpful. Do you like maths? Me, I love it : ) It really intrigues me how so many things in life can be described with formulas. Most of them will remain the nature's secret, but weight loss process can be approximated really well by the following rule. The rule is that. To lose 0. 5kg (or 1 lbs) of fat you need to burn 3. To create 3. 50. 0 deficit I'd need stick to my diet for 3. For example, to create a 5. If you want to lose 2lbs per week, you'd need to double the numbers to create a deficit of 7. As far as food is concerned, the above rule proved to be very correct for me. I always log my food and activities, and the 3. I need to burn to lose 0. I'm not totally sure what exactly they are doing (maybe they cause water retention, or maybe my body just loves to store them), but unless I stick to relatively healthy food, I cannot count on gym only. Maybe it's just me, but I lose weight only if I eat healthy. I thought I'd also tell you about my experience with Atkins diet. A couple of years ago I lost 7kg following low carb Atkins diet which is quite restrictive. I was allowed to eat only meat, fatty products (cheese, cream, etc) and certain vegetables. Hardly any carbs were allowed (no fruits, no sweets, no starches). On Atkins, people are not supposed to count calories, only carbs, but I was counting both carbs and calories : ) I just wanted to make my own research! And I figured that my total weight loss on Atkins can be totally explained by the above rule of 3. So it appears that there's nothing that makes Atkins diet any quicker or more efficient than any other diet. It's all about calories in and calories out! For me, it's not really worth it to stuff myself with meat/fat and to deprive myself from fruits and complex carbs if I can eat what I like and lose weight at the exactly same rate : ) Of course, I make sure to eat healthy super foods that are high in nutrients, not just whatever junk that I fancy lol. Secret of success? You need to know that no matter what, you'll achieve your goal. I don't set myself specific weight loss goals. I just do everything I can (I eat as little as I feel comfortable to, as healthy as I can without feeling disgusted by the food lol, I exercise the way I like it - walk or cycle or dance Zumba) and then I let my body adjust and adopt in its own time. Sometimes my weight/measurements don't change for up to 1. Then I just patiently wait for my body to deflate when it feels like : ) Quite often, your weight will decrease, but not your measurements, or vise versa. So you need to be patient and not expect immediate results. You should believe that every restriction you introduce, it is counted in.. But sometimes, because of water retention or something we're not aware of yet, our body doesn't change straight away! I've read an interesting article about how our fat cells just do not like to deflate! They may let go of some fat, but they'll replace it with water, just to keep the same volume. Because of that, you will be loosing fat but you will not be able to see it. The good news are that finally, these stubborn fat cells do give up and flush all that water they were storing. That's when you wake up weighing 1kg/2lbs less and 1cm/0. Happened to me so many times! This effect is known as a WHOOSH effect and I'll write more about it in another post. No cravings. Small portions. Low calorie, healthy foods. Eating maximally healthy, home made food on a regular basis (finding some interesting recipes and getting creative with food.). My will power can be strong only for short periods of time, so 3 day fasting is an . Yes, you're right, I'm not talking about weight (though it's always nice to see those numbers dropping), I'm talking about cravings and my food obsession that makes it really difficult to stay on a diet. Fasting is my best strategy to break the food addiction and end food cravings! When you deprive yourself from food for at least a day, you break the emotional ties and physiological addiction to food. As long as you can make it through the 1st day (which is always the most difficult one), you'll feel much more detached from food the day after. And the longer you eat healthy, the less you desire unhealthy food. You actually start appreciating tastes you never noticed before. Once your brain is no longer dominated by sugar, it starts enjoying healthy foods. Click here to learn more about my Orange juice fasting (coming soon). Instead (or apart) from fasting, you can boost your weight loss with a detoxifying tea blend. These 1. 00% natural herbs are renown for their exceptional health benefits ensuring that Fit Tea has the following effects: Removes toxins from body which hinder body from burning fat. Provides additional energy without the jitters. Suppresses appetite, promotes fat burning and loss of body weight Boosts immune system and has antioxidant and antimicrobial properties. This tea tastes quite good and it's smell is soooo wonderful! I like to have 1 cup per day. The flavor is quite intense if I use a regular cup, so I like to make it in my favorite 6. There's this thing about me: if I don't put sugar in my tea, I can't drink it when it's very hot. I have to drink it when it's almost room temperature or even chilled. And since chilled tea is considered to be not as healthy as hot tea, I drink it when it's cooled down but still warm : ) That way is tastes awesome for me! You can get Fit. Tea online and they offer worldwide Shipping : ). My weight loss program is all about compromises : ) Since I wanted fast results, I decided to restrict my calorie intake quite a lot. Then again, to make sure I wouldn't deprive myself from important nutrients, I chose to eat so- called . But then again, I'm a fussy eater, so in the end of the day I eat only what I like. Otherwise I get angry and cannot stick to my diet. Further in this post I'll list some of my favorite foods that I eat with pleasure. To be able to stick to my diet, I made a compromise with myself. I eat only things that I truly enjoy. I cannot eat certain foods just because they are healthy and good for me. I absolutely *have* to enjoy what I eat. Even if the portion is tiny. For example, I buy freshly made soups and salads that taste good even though I know that steamed vegetables and home made soups/salads would be much healthier (and cheaper!). See, I can cook delicious dinners when calories do not matter (I like to use cream, cheese, bread, chorizo), but whenever I try to cook something healthy, it just doesn't taste good enough to me. Some of my friends easily replaced their salad dressing with lemon juice, but personally, I'm not a big fan of it.. At the moment I cannot eat unsalted food, plain boiled eggs and chicken breasts. So for the time being I stick to already made low fat and low calorie food that I find tasty. Also, I get bored of eating the same food. So to feel comfortable, I need to have quite a variety of choices. Hopefully once I get properly used to low fat and low calorie food, I'll be able to move on to the following stage: healthy home made food. That's when I'll need to research different recipes. Right now I cannot since I'm trying not to think about food : ))). My diet and physical activity. As I mentioned before, I wanted to get very quick results.. So I started with a ~8. After I've successfully reset my body with an orange juice fast, this calorie intake was quite comfortable for me. Most of the day I didn't feel hungry at all. Only late in the evenings I started thinking about food.. Sometimes more than I'd like to, but nothing dramatic. I'd say I was less hungry on a 8. I used to be on 2. Most sources say it's not good to be on less than 1. I felt/ looked good and after a month I increased my calories to ~1. Just because I'm not totally convinced the 1. It's just a theory of a group of nutritionists.
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