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Can You Lose Weight on a Keto Diet?

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Today it seems there are new diets popping up every day. The nice thing about a lot of modern diets is, they are not specifically aimed at weight loss. A lot of them boost health in general with weight loss as a bonus.

So what about the keto diet? Will it help you lose weight? This article will explain what the keto diet is so you can determine if it will be assist in bringing you closer to your weight loss goals.

What is the Keto Diet?

The keto diet is high in fat, moderate in protein and low in carbs. It is believed to aid the body in reaching ketosis, a metabolic state where fats are transformed into ketones which provide energy to the brain. After a few days on the diet, the body becomes more efficient at burning fat and ketones for energy instead of carbs.

The diet also lowers insulin levels to improve insulin sensitivity and aid with blood sugar management.

Can a Keto Diet Aid with Weight Loss?

There is evidence that keto diets can aid with weight loss. They help you lose fat while preserving muscle mass and lowering the risk of various diseases. Some studies have shown that they can be more effective than low-fat diets for weight loss when matched calorie for calorie.

Several studies reveal a keto diet’s effectiveness in promoting weight loss. One study showed that people on a ketogenic diet lost 2.3 times more weight than those on a low-fat, low-calorie diet. They also showed improved triglyceride and HDL levels.

Another study compared a low carb diet to the Diabetes UK’s dietary guidelines. Those on the low carb diet lost 15.2 lbs. while participants on the low-fat diet lost only 4.6 lbs. in a three-month period. Results showed that a low carb diet can cause 3 times more weight loss.

How Does a Ketogenic Diet Promote Weight Loss?

A keto diet promotes weight loss in the following ways:

  • High in Protein: Keto diets are high protein. Protein helps you feel fuller longer, so you snack less. It also gives you the energy you need to reach your fitness goals.
  • Gluconeogenesis: This is the process of your body converting fat and protein into carbs for fuel. It may help you burn additional calories.
  • Appetite Suppressant: The protein and fats in a keto diet work as an appetite suppressant so you snack less.
  • Decreased Fat Storage: Keto diets may reduce lipogenesis, the process of converting sugar into fat. It causes excess carbs to be stored as fat which are then used for energy.
  • Increases Fat Burning: Keto diets may slightly increase the amount of fat you burn each day. However, more research is needed to establish whether this is the case.

If you are trying to lose weight, a keto diet may be your best solution. It speeds up the metabolism, reduces appetite and lowers the risk of various diseases. Will you be trying it out when you are looking to reach your weight loss goals?

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In Nutrition

Is the Food Pyramid Wrong?

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Schools and doctors’ offices have long been suggesting the food pyramid as a guideline for healthy eating. However, those that look at this model for inspiration may be getting it totally wrong. In fact, you may not even realize that the classic food pyramid is no longer the set standard.

So what are health specialists currently recommending? Read on to find out.

The History of the Food Pyramid

The food pyramid was first invented by Dr. Luise Light in the early 80’s. But her model was later updated, and not necessarily in the healthiest way possible. Some key changes included:

  • Fruits and Veggies: Fruits and veggies went from a recommended 5-9 servings a day to a mere 2-3 servings a day. However, this was later updated to 5-7 servings a day based on a recommendation from the National Cancer institute.
  • Whole Grain and Cereals: Whole grain and cereals went from a recommended 3-4 servings per day to a whopping 6-11 servings per day.  
  • Low Nutrient Foods: Low nutrient foods including those high in sugar and fat and those made with flour were put at the top of our pyramid indicating these should be consumed in moderation.

The updated version also changed the wording of the dietary guidelines from ‘eat less’ to ‘avoid too much’ junk food which would make people less likely to limit the consumption of these unhealthy items.

Why Was the New Food Pyramid So Unhealthy?

The new food pyramid was unhealthy in that it suggested excessive servings of carbohydrates which break down as sugar that the body stores as fat. While some carbohydrates are necessary in the diet, 6-11 servings are excessive.

It also put fatty foods at the top of the pyramid indicating that they should be the least consumed food group in the diet. This made Americans fear fat, including healthy fats which are a significant source of energy. This fear was largely behind the wave of low-fat and nonfat products that came out in the 90’s.

The Food Pyramid Rebrands Again

The food pyramid went under another change In 2010, under the Obama administration.  More accurately, it was entirely replaced with the MyPlate model which shows a plate half filled with fruits and vegetables (with vegetables representing a slightly larger portion) and half filled with grains and protein (with grains representing a slightly larger portion). There’s also a small cup representing dairy.

Although experts agree that the MyPlate model is a good representation of healthy eating, it lacks categorization. For example, it does not distinguish between refined grains and whole grains, nor does it hold guidelines for eating saturated or unsaturated fats. That being stated, it’s still a step in the right direction.

The food pyramid has gone through many changes over the years. Though it’s still not perfect, it is bringing us closer to reaching our nutritional goals. What would be your ideal food pyramid if you had your say?

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In Nutrition

What are the Different Types of Fats, and Which Should I Be Eating?

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Tans-fats, saturated fats, healthy fats, unhealthy fats… it can be hard to determine which you should be adding to your diet and which you should be avoiding. This article will explain the different types of fats, so you know how to plan a healthy meal routine.

Why Do We Need Some Fat in Our Diets?

High fat content is a bad thing. But we need some amount of fats in our diet for the following reasons:

• They help us stay warm
• They provide us with energy
• They contain essential fatty acids like Omega-3 and Omega-6
• They absorb vitamins A, D, and E. The body would not be able to absorb these vitamins without fat consumption.

What are the Different Types of Fats?

There are four different types of fats as follows:

• Monounsaturated Fats: These are healthy fats that should be consumed in moderation.
• Polyunsaturated Fats: These are healthy fats that should be consumed in moderation. They are a good source of omega-3 and omega-6 which your body can’t make on its own.
• Saturated Fats: These are unhealthy fats that should be avoided.
• Trans Fats: These are unhealthy fats that should be avoided.

How Much Fat Should I Be Eating?

So exactly how much of these fats should you be eating? Here’s a quick breakdown.

• Men should keep saturated fat consumption to under 30g a day
• Women should keep saturated fat consumption to under 20g a day
• Men and women should keep trans-fat consumption to under 5g a day.
• Children should be eating less trans fats and saturated fats than adults.

There is no real limit on the amount of healthy fats you should be eating per day. However, foods with healthy fats tend to be high in calories so make sure not to overdo it.

Are Low-Fat or Lite Foods Better?

When grocery shopping, you will come across items that are labeled as ‘lite’ or low-fat’. Are these foods really better for you?

For food to be considered ‘lite’ or ‘light’, it must have at least 30% less fat than the original product. For it to be labeled ‘low-fat’, it must have less than 3g of fat per 100g of product.

The good news is that light and low-fat foods will be lower in fat. However, companies may add extra salt or sugar to the product to make up for the lack of fat. It’s best to check the label of the foods you are buying to ensure they are healthy.

How to Avoid Unhealthy Fats

Here are some tips for avoiding unhealthy fats:

• Cook with vegetable oils and add them in limited amounts
• Reduce your intake of processed meats
• Use vegetable oil and nut-based spreads on sandwiches
• Consume low fat milk and cheese
• Avoid snacks that are high in fat

Fats are an important part of any diet. But it’s essential to stick to healthy fats and avoid those that are unhealthy. Now that you know which is which, you can plan your diet accordingly. We wish you the best of luck achieving your nutritional goals.

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