Ketogenic Diet and Weight Loss

How ketogenic diet works for weight loss?

Obesity and higher weight is today's most common problems, we don't call them diseases but

it is true that they only invite more problems in later stages so, something has to be done

A large population about more than 15 % are affected by this obesity and this percentage is only

increasing, still, more worrying phenomena is that although a large percentage of the population

is not obese but shows signs of more weight

Obesity and more weight both invite the major risk of developing  health issues in later stages

most of them are part of metabolic abnormalities, and some of them are

diabetics-type-2

high blood pressure

high ratio of waist to hip, more belly fat

high bad cholesterol, LDL

And today most of the population has these common signs, so this is becoming almost

anybody's problem

let's see

ketogenic-diet,weight loss                                

What we have from a ketogenic diet?

After the discovery of the ketogenic diet, the whole thinking process is now changed, and now

the ketogenic diet is considered as a major tool to address this problem worldwide,  Lot of

variations have been tried keeping one thing most common and that is very low quantities 

of carbohydrates and almost all kind of trials given a strong indication that it works, and 

today ketogenic diet is considered the most powerful tool to manage these problems,(1),(2)

How it works?

Body to work very efficiently, the brain needs a very steady supply of glucose that too about

120 grams per day, as it has no storage place, its mostly kept in the liver, which feeds the brain

During fasting or if we take a very low carbohydrate diet as is the case with the ketogenic diet 

then what happens,(3),(4)

-first brain picks up all the glucose present in the liver

-in the next step, it starts breaking down in muscles for glucose release

-this all takes place in almost 3-to-4 -days time, by this time most of the stored glucose gets

 depleted, and also it reduces the supply of insulin in any way it's not needed

-now body tries to use some other material instead of glucose and it chooses fats because

  they are available in good amounts

-now liver start turning fat to ketone bodies, which start becoming fuel sources rather than

 glucose

let's see

                                ketogenic diet and weight loss

What is the research data about the ketogenic diet on weight loss?

Research studies indicate that it may help to lose fat, but at the same time preserve 

muscle mass one study persons, who were on a ketogenic diet lost 2.2 times weight

than those who were on low calorie, low-fat diet, a standard diet

In very striking finding it was found that those on low carbohydrate diet lost about 6,9 kgs

weight, while those on low-fat standard diet only lost 2.1 kg in 3 -months of time, it means

this ketogenic diet is about 3-times more effective than another type of diet

In another study it is proved that ketogenic diet definitely make a great impact on two

very important factors

-reduction in appetite

-reduction in food intake

So what, are the facts in nutshell?

1, First the ketogenic diet works and works very well

2, It's very filling, and you need not worry about hunger

So. how really a ketogenic diet works for the reduction of weight?

This is a question very often asked even by experts, so it becomes very important

to address this question, let's see what research says

Ketogenic Diet works, because of---

1, It forces the body to burn more fat only

    Several very important studies indicated that the ketogenic diet burns fat, even you

    not indulging any kind of activity, and this is a very interesting factor in the favor of

    the ketogenic diet, that it works even if you don't do any exercise

2, It forces the body not to store fat in the body

   This is another very interesting finding where ketogenic diet practically forces the body

   not to convert sugar into fats, a process called LIPOGENESIS, where sugar is converted

   to fats and then it is stored in many parts of the body, that's why body start looking very

   obese, and its start of OBESITY

3, It suppresses appetite or reduces hunger

    Some times this single factor is so powerful, and it makes a person to eat and eat, it

    has been reported that ketogenic diet really help in this case, it reduces appetite and

    reduces hunger

4, It increases GLUCONEOGENESIS in the body

    It's a process where fats and proteins both utilized as fuel by the body, and in this

    process body may burn many additional calories each day, and this is what happens

    if somebody takes a ketogenic diet and ketosis develops

5, It increases higher protein intake by the body

    The ketogenic diet is designed in such a way that protein is on the high sides, as we

    all know the increase in protein also increases the weight loss, which also partially may

    be happening

6, It increases the insulin sensitivity in the body

   This is the factor that turns the ketogenic diet into a most favorable diet even for those

   who are suffering from diabetics, research studies indicate that it very drastically

   improve insulin sensitivity, in most cases, it restores normal insulin function

let's see

                                 ketogenic diet and weight loss

What can be the bottleneck in weight loss from a ketogenic diet?

1, First of all, you can't force the body to be under ketosis for a very long time, which means it

    is difficult to be on a ketogenic diet for a long time, most people opt for a duration

    of 3-to-6- months only, so all said and done it has only limited scope

2, It's very important to ensure that all the needs of the body for vitamins, minerals, calories

    must be fulfilled while you are on a ketogenic diet, to avoid any undesired  problems

3, In the cases, if you have diabetics its most important to monitor blood sugar and also

    blood ketones, and at the same time your doctor must be informed about this

Who, should not try a ketogenic diet?

Whatever type of diet it is, it can not be taken as granted that it will be suitable for each

and everyone, a lot depends on so many factors, like geans, body types, lifestyles, tastebuds

personal preference and in the last health conditions, although it's most suitable to those

people who are turning towards obesity or who have the possibility of developing some

kind of metabolic syndrome, but still some may possibly not go for the ketogenic diet 

option and some of these cases are

-pancreatic problems

-liver problems

-carnitine deficiency

-porphyrias disorder

-pyruvate kinase deficiency

-disorder related to fat metabolism

So, where do we stand?

If we see from ketogenic diet facts point of view, the ketogenic diet is the most power full

tool to correct body problems, it not only magic as for as weight loss is concerned but

it's great to make the body come to a very correct shape and form, and overall it helps

-it reduces weight

-it reduces belly fat

-it reduces high blood pressure

-it reduces bad LDL, cholesterol

-it reduces blood sugar

so, what you are waiting for, why not give it a try at least for 3-months if not more, we can 

assure you one part that it will restore your body

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The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

 

Ketogenic Diet and Diabetics

 What help we can get from the ketogenic diet in diabetics?

Diabetics is a typical disorder, where the body finds it very difficult to manage, rather in other 

words utilize carbohydrates, in net results, it leads to a higher percentage of remained sugar in 

almost every part of the body and its consequences is that even blood sugar gets increased, its very alarming situation, which if allowed to be continued, can lead to life-threatening situations

In some situations, this disease can be managed by using some drugs, which are basically  

sugar reducing drugs, and this condition normally referred to as DIABETIC-type-2

In other cases, drugs do not work and sot of insulin, becomes very necessary and this condition 

we refer to DIABETIC-type-1

However, in both these conditions, the most important common happening is that body is

almost unable to manage carbohydrates, and in a ketogenic diet, we force the body to stop

managing carbohydrates, there is a lot of similarity in both situations, so what we can very

easily pinpoint is

-in conditions of diabetics we have to take minimum carbohydrates because the body has lost

 its ability to manage carbohydrates

-in the ketogenic diet, we force the body to manage itself without the presence of carbohydrate

so, in both situations, we have to worry only and only about carbohydrates, in the ketogenic diet

cases where we expect ketosis to happen, the most important emphasis is on carbohydrate 

the percentage we use in diet, and usually, our target is only 5%, while proteins are at 20% and the maximum is fats that go to 75%

So we are addressing here a diet which is almost most on fats, you can say food almost super

saturated in fats, or in dipping fats, so now the question is whether this ketogenic diet can

provide some hope to diabetic patients, let's see what research data says all about.

let's see

                                    ketogenic diet and diabetics

What research findings say?

A study has been conducted, which is for 24- week study, between the ketogenic diet and low

glycemic index diet,(means a diet containing low possible carbohydrates content), and in the

end the out cum came in the favor of ketogenic diet, means greater improvements with the

persons who were on a ketogenic diet rather than those who were on a low-glycemic-index diet

In another study again it was found that the ketogenic diet outperform and leads to,(1),(2)

-very significant improvements in blood sugar control

-reducing the levels of insulin requirements

-it creates weight loss in persons having obesity

-much better control on A1c

-reduces the cardiovascular disease risk factor

-increases insulin sensitivity

-increases gut performance

-reduces inflammation

-reduces C-reactive protein

So it means its very great help or hopes whatever you want to call it for diabetic patients

in general ,(3),(4)

- most people feel better with less troublesome diabetic symptoms

-most of them need fewer amounts of medicins

-they can reduce, the amount and frequency of insulin sots

So. where is the problem, why not many diabetic patients get benefits out of this?

There are several problems, and one basic problem is that the ketogenic diet in these cases

must be done in very proper supervision, and more so the supervision from a good expert 

doctor,and more often it's not very easy, there are not many good experts around

The second problem is the ketogenic diet, with normal persons its already very difficult, and now

with diabetic cases, it's really hard, at the end of the day its very restricted diet, and to adhere to 

that for few months is not easy for diabetic patients but however, in good supervision it's possible

let's see

                                            ketogenic diet and diabetics

Are there any adverse reactions, in cases of diabetics?

When ketosis occurs and too many ketones around, although it's very rare but it some patients

particularly in the cases of diabetics-type-1, a very typical risk develops and that is a possibility

of diabetic ketoacidosis, DKA

So, what should be done?

If you have diabetics, and you are trying ketosis with the help of a ketogenic diet then this is 

what something you must do 

-monitor blood sugar levels through the day and make sure they are within limited only not

 very low or high, this is very important

-must consider monitoring ketone levels in the blood, it's very important, it can also be done 

by urine test strips

- as  American Diabetics Association, recommend a must test for ketones if your blood sugar 

  levels are  higher than 240 mg/dL

- you should not take any risk as for as DKAin concerned, again its very rare but still don't 

 forget it happens with diabetics cases, and it's an emergency situation

What are the warning signs of DKA?

It's very much an emergency situation, if you are experiencing these symptoms, contact your 

doctor or hospital very immediately, diabetic complications can occur

warning signs

-consistently very high blood sugar, not getting down

-dry mouth

-frequent urination

-nausea

-breath that has sweet fruit like odor

-breathing difficulties

What to be done on the safe side?

Don't go too hard or in other words very high restricted ketogenic diet, start with a middle level

plans mean carbohydrates, not 5% but maybe 20%, and watch very carefully, monitor sugar

and ketones levels, and inform your doctor, very well in advance

So, where do we stand?

The first place now, we know that the ketogenic diet has great benefits, and that too for  

diabetics also but what is most important from the ketogenic diet facts point of view, that this transition from carbohydrates to fats, should not happen in a very sudden way, it should be 

done in a very regulated way means a more progressive reduction in carbohydrates, which  

gives the body enough time to adjust itself, and the second part is very carefully monitoring of sugar and, ketone and the third part in the end doctor must be informed beforehand 

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The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Ketogenic Diet and Exercise

 What kind of exercises are required with Ketogenic Diet?

This is a very standard question asked again and again that what type of exercises are very

beneficial and what type of exercises we must avoid, although on this not much research data 

is available, most of it is an opinion from experts, so let's see what expert recommends and  

that too why

What research findings say?

There is a lot of controversies, some experts are in view that this fat-burning in ketosis, by using

a ketogenic diet can enhance endurance also but some other experts  are in view that already

it is draining energy or energy levels, how then it can make muscle to grow, maybe it's correct

so let's see whatever research information we have that it concludes,(1),(2),(3)

-one research study clearly proves that ketosis  improves physical endurance, because the body

 ability to burn fat now

but what happens in this research study the ketone body was introduced by supplements not

by ketogenic diet

-another set of research studies also pinpoints that a ketogenic diet for 12 weeks provides

 improved performance

- there are also a set of research findings that is very negative and says it does not favor

  in an increase of endurance

                          

Does exercise accelerate fat burning?

There are a number of research findings that indicates that it really works, exercise really

helps in fat burning

                                                ketogenic diet, exercise to avoid

Does exercise help in muscle recovery?

A number of studies have proven that a ketogenic diet contributes to speed up the process

of muscle recovery, which happens after exercise

Does exercise create any drawbacks or any negative impacts?

Up to now, we were looking at potential benefits of exercise during a ketogenic diet, but apart

from benefits, there are some negative impacts that we must be aware of 

Exercise during a ketogenic diet may reduce energy levels

Research study indicates, in the beginning, the reduction in energy levels are quite significant

which slowly tries to make up as the days pass

Exercise during a ketogenic diet can impair muscle growth

what research finding indicates that maintaining muscle mass is ok, but if you are looking for

increase in muscle mass, its really difficult situation

So, what can be the best exercise when we are in ketosis?

-very low intensity, very steady activities are only required, what does it mean, it 

 means jogging, biking, rowing, and yoga you can think of as best possible exercises

So, what exercises we should avoid?

- very high-intensity exercises or activities we must avoid are, boxing, swimming,

  sprinting, jumping ropes, etc

let's see

                                     ketogenic diet and exercises

So, what we have to say from Ketogenic Diet Facts, as you have already seen there

more research studies are required but one thing is very clear, that exercise can boost

fat burning might contribute to muscle recovery, even enhance endurance but at the

same times it reduces energy levels, also do not help in muscle growth, so we have to

take more causes approach

-only stick to low-intensity activities don't indulge in high-intensity exercises and workouts

 this can help you for getting maximum benefits from a ketogenic diet

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The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Ketogenic Diet for vegetarian

 How a Ketogenic Diet for Vegetarians?

Let's try to understand vegetarians, these are those categories of people who do not want to eat

any product which comes from the killing of that animal or species, basically it's very

deep-rooted foundations in their mind where they do not want to hurt anyone, as they

follow the path of AHIMSA, which is a key-value followed by Jainism.Buddhism and

Hinduism

Apart from all this, there is a new trend in the west to follow vegetarianism, mainly

from the health point of view., in general vegetarians can be categories to 4-categories

and they are,

Ovo-Lacto vegetarian

They eat eggs, dairy products, honey but don't eat meat, their percentage is maximum

Lacto-vegetarian

They eat dairy products and honey but don't eat eggs and meat, their percentage 

is next to Ovo-Lacto vegetarian

Ovo-vegetarian

They eat eggs, honey, but not dairy products and meat

Vegan

They don't eat eggs, meat, dairy products, and also honey, its most hard type of vegetarianism

What is the vegetarian keto diet?

This is a diet designed for Ovo-Lacto-vegetarians, where eggs and dairy products are allowed

only meat and fish are avoided, it's a little challenging more so in the cases of vegans, here we

have to exclude all animal products instead we have to concentrate on grains, legumes,  seeds

and vegetables, so what can work let's see,(1),(2),(3)

let's see

                               ketogenic diet for vegetarians, for details, click on the image

1, EGGS

    

     High quality, easy to digest protein which is also rich in choline, which is helpful in brain

     functions, very easy to make, very affordable and of course our first choice, two large eggs

     can provide us 14-gram protein and only I gram carbohydrate

2, YOGURT

    Also, some times called greek, or plain yogurt, 6-oz, or 170-gram yogurt provides 15 -to-20 

   gram protein and 4-to-7 gram carbohydrate, along with it provides probiotics which can help 

   to gut and further to immunity, its also a very good source of minerals such as

   calcium, potassium, and magnesium

3, CHEESE

    Very good source of proteins 1-oz,28 gram contains about 4-to-8-gram protein and 0-to1.5 

   gram carbohydrates depending on types and grades

4, PEANUT BUTTER

   Two tablespoons mean 32 grams can provide 7-to-8 gram protein and 4-gram carbohydrates

5, VEGETABLES

   Most used are spinach, cauliflower, avocado, Brussels sprouts, broccoli, zucchini, olives

6, NUTS and SEEDS

   Almonds, walnuts, chia, flax, hemp, pumpkin seeds

7, WHEY PROTEIN CONCENTRATE, WPC

   It's very important even just adding one scoop in yogurt 170-gram, which makes it perfect 

   to be taken along with fried or boiled cauliflower, with small amounts of boiled spinach and 

   dressing with coconut oil

8, OILS

    Most preferred are butter and coconut oil

9, HERBS

   Here you can have from garlic to basil, lot of herbs that can change the taste of food 

   in a big way and at the same times create a big impact on general health

So, from Ketogenic Diet Facts point of view, it may be a little challenging but even all types

of vegetarians including vegans can get benefits from a ketogenic diet, so why not give it a try

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The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Ketogenic Diet,what to buy

What, where, and how to buy for a ketogenic diet?

Some times, this also makes a confusion, and it ends up a problem in choosing the correct

ingredients for the ketogenic diet, so, therefore, we are trying to make this decision very easy

and very straightforward,(1),(2),(3)

Where to buy it?

Is very simple mostly a big food supply mall may be selling these items and most probably 

you may be already buying some of them, another place is online suppliers such as Amazon

where you can choose a better way

How to buy?

Most of the times description of products or on the labels, also go to reviews, users reports

and compare very well before buying, it will give you best product at best prices normally

from online supply sites such as Amazon, you can get the best  for this purpose

What to buy?

We are addressing most of the key ingredients normally recommended to be used for

ketogenic-diet, to make things easy we divided each category into three parts as

the first choice, second choice, easy choice, these are self-explanatory, first-choice means

first preference carbohydrates less than 3%, that so for the second choice, where carbohydrates

are from 3-to-6%, where easy choice the most easily manageable product, from availability

affordability and ease in cooking and also best in taste.,so let's follow the list

lets see

                                the ketogenic diet, what to buy

Vegetables

First choice

Contains less than 3-gram carbohydrates per 100 gram

Lettuce,Greens,(spinach,collard,mustard,chard,turnip)

Asparagus,avocados,bok choy,celery,eggplants,reddish,tomato,zucchini,mushroom

Second choice

Contains 3 to 6-gram carbohydrates per 100 gram

Cauliflower,cabbage,Brussels sprouts,broccoli,orka,cucumbers,fennel, green beans, peas

Easy choice

Cauliflower,spinach,tomato,cucumber

Fruits

As a thumb rule, no fruit is suitable, but for a change, fruits that have 6-gram carbohydrates

per 100 gram

lemons, strawberries, raspberry, blackberry

Meat-Fish-Seafood-Eggs

First choice

Again carbohydrates in most of them about zero or we can say less than 2 gram per 100 gram

Beef,chicken,lamb,pork

Bacon, organ meats, sausage

Fatty fish and white fish

Carb, lobster, mussels.shrimp, oysters

Eggs

Easy choice

Eggs

Dairy products

First choice

Again products that have carbohydrates less than 3 gram per 100 gram

Heavy cream, cheese, butter, ghee

Second choice

Hear products have carbohydrates from 3-to-6-gram per 100 gram

feta, cottage cheese, yogurt

Easy choice

Butter, cheese, yogurt

Nuts and Seeds

Most nuts and seeds have more carbohydrates than 6%and so none are in the first choice

Second choice

Almonds, walnuts, pecans, peanut seeds,( chia, flax,hemp, pumpkin)

Easy choice

peanuts

Drinks

First choice

Coffee, tea,(green, black, brown), all without milk and sugar

Easy choice

Green tea may be matcha

Oils

First choice

Ghee, olive oil, walnut oil, coconut oil, avocado oil

Easy choice

Coconut oil

let's see

                                       ketogenic diet, what to buy

Supplements

Most of the supplements you have to buy from online supplies such as Amazon,

and some times in pharma stores

Acetyl-L-Carnitine

Caffeine

Whey Protein Concentrate, WPC

Minerals supplement, make sure it should have selenium

Vitamins supplement

MCT oils

Ketone salts

Already we have discussed them in details, and most of them are used today for the ketogenic diet more so if you are vegetarian don't forget to use at least whey protein concentrate

So, from Ketogenic Diet Facts these are the least products you may need if you are

planning to undergo ketosis, the list can become still very long but we want to keep 

it very clean and clear, so that there is no confusion about what to buy

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The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

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