7 Steps to a Low-Carb Ketosis diet - -
Transform your body fast
INTRODUCTION:
WHAT IS KETOSIS?
Firstly, the word ketosis refers to the state of the human body when it
lacks carbohydrates and starts depending upon proteins, fat and muscle
for its energy. That is how this diet got its name. In other words, a ketosis
diet is a diet with low amount of carbs or no carbs at all.
Being in this condition, the brain tells your body to create reserves of
glucose for emergencies only. This happens because of the lack of
carbohydrates in your body. And so, the brain starts using fat storages for
immediate energy needs.
When you first deprive your body of carbohydrates and replace them
with protein and fat, the metabolism shifts to accommodate this. The first
stage is known as lipolysis, and is the initial burning of fat to use as
energy.
Ketosis is the second part of the process that takes place when your
body's metabolism shifts from getting energy from carbohydrates to
taking it from fat. When it is taking place, this is the time you lose the
most fat. The term ketosis relates to the blocks of fat that are stored for
release as energy, which are known as ketones.
HISTORY OF THE KETOSIS DIET
Epilepsy has confounded humanity since its earliest manifestations in
the individuals it plagued. Once attributed to supernatural attacks from
evil spirits, the disease soon came under the scrutiny of Hippocrates. The
Greek were the first to identify the reality of Epilepsy being biological and
not spiritual. It was Hippocrates who would use fasting as a means of
correcting the disease.
But Hippocrates wasn’t alone. As history unfolded after Hippocrates,
other physicians cited fasting as a means for combating Epilepsy. This is
what makes the Ketogenic Diet so incredible: it has been developed over
centuries of time, and the physicians who were working to find a cure had
no idea! Fortunately for the world, they were on the right track, and this
track would lead to the Ketogenic Diet breakthrough of the 20th century.
Early in the 20th century, there was a worldwide interest in fasting as
a means of treating epilepsy. It peaked when two doctors (Guelpa &
Marie) from Paris helped 20 people minimize the effects of their epilepsy
and recorded the entire process in a report.
Soon after, the same conclusions were drawn in the US when doctors
from multiple fields used fasting to improve their patients’ situations. But
we know that while fasting is a temporary cure, it’s unsustainable.
FROM FASTING TO THE KETOGENIC DIET:
To understand the transition from fasting to dieting, it’s important to
see the connection made by William Lennox of the Harvard Medical
School. He observed that seizures began to subside after 2 – 3 days of
fasting, which led him to conclude that the change came from a change
in metabolism, more specifically, a change in the body’s fuel.
The body began fueling itself on fat, Lennox suggested. The
connection of fat as fuel in the fasting subjects was paramount in the
development of the Ketogenic Diet.
In 1921, the endocrinologist, Dr. Rollin Woodyatt, discovered that
acetone and beta-hydroxybutyric were present in people who followed a
fast or a certain diet that was low in carbs and high in fats.
Keep in mind that acetone and beta-hydroxybutyric are members of
the Ketone family. This had a huge impact on Dr. Russell Wilder, who
would make another discovery the same year.
Dr. Wilder realized that though fasting was effective, it wasn’t
sustainable. Wilder proposed that the body could produce the same
ketone bodies that it produced during fasting, except with the patient
eating regularly. This prolonged state of Ketonemia would be what Wilder
termed the Ketogenic Diet.
Dr. Wilder’s discovery of the Ketogenic Diet blew open the doors for
innovation! Dr. Peterman, a physician at the Mayo Clinic, was the first to
standardize the diet by developing the following calculations:
---1g of protein per kilogram of bodyweight
---10 – 15 g of carbs per day
---Fill the rest of the remaining calories with fat
Aside from some mild alterations to the diet, this is basically the same
diet practiced today! With Dr. Peterman’s metrics guiding them, other
doctors began experimenting with this wonderful new diet that was a
godsend for people struggling with epilepsy.
Dr. Peterman also noticed the effects of the Ketogenic Diet on the
brain’s performance, noting that people adhering to the Ketogenic diet
displayed “a marked change in character, concomitant with the ketosis, a decrease in irritability, and an increased interest and alertness.”
The Ketogenic Diet was impacting the most important parts of the
body and science had finally caught up to document the incredible
exchange. The Ketogenic Diet became the unquestioned best weapon in
the fight against epilepsy. The diet was so effective in fact, that it has
been in competition with the pharmaceutical industry since 1938, when
the first antiepileptic drugs hit the market.
The next thirty years were bleak for the Ketogenic Diet. Antiepileptic
drugs offered epilepsy patients a way around seizures without having to
adhere to a strict diet. It seems like many at the time chalked the diet up
to be archaic, used in the time it was pragmatic for, and then retired when
something better came along. But there were still those who wanted to
prove the worthiness of the Ketogenic Diet.
In 1971, an easier to follow Medium-Chain Triglyceride oil diet was
developed in hopes of getting people who were on the fence about the
diet to give it a shot, but this attempt proved futile. The problem was that
the diet was viewed as beneficial only for epilepsy patients. Few thought
it could be utilized for other dieting purposes. People had yet to realize
the Ketogenic Diet was useful for so much more than treating epilepsy,
although that was a massive benefit.
Years passed with little to no development on the Ketogenic Diet.
Antiepileptic drugs ruled the field. That was until a reality shaking episode
of Dateline was produced in 1994. Dateline followed a tormented boy
named Charlie Abrahams, who had suffered from what seemed like
endless seizures for the first two years of his life. His parents tried
everything: faith healing, antiepileptics, homeopathic medicine, and even
brain surgery. The diagnosis looked grim for poor Charlie.
That was until Charlie’s father, Jim Abrahams, discovered the
Ketogenic Diet while researching treatments for epilepsy. Charlie was
taken to Johns Hopkins where he began the diet and saw immediate
results. Not only was Charlie able to control his seizures, but he also
made significant cognitive development that was previously thought
unlikely by his doctors. Charlie’s father was confounded. Why hadn’t
anyone told them sooner about the diet and its benefits for children with
epilepsy?
Realizing that other families could be going through the same thing,
Jim took action. He started the Charlie Foundation and began producing
resources for other families who were in the fight against epilepsy. The
Abrahams could have never known how important their work was going
to be. The fact that they managed to bring the spotlight back to the
Ketogenic Diet and its efficacy for treating epilepsy has reinvigorated
interest in the diet.
The Ketogenic Diet’s origins are founded in the pursuit of scientific
truth. It is a remedy based on the principle of helping and healing, not
making money or creating addicts. Keep pursuing the Keto lifestyle, and
show everyone around just how powerful this diet is!
SEVEN LOW-CARB LIVING TIPS FOR WEIGHT
LOSS
The low-carb eating in the form of ketosis has a positive effect on
hormone regulation-also known as blood sugar regulation, acts a fat
burning furnace, and brings the body a number of benefits. Here are
seven tips for low-carb living that can help you lose weight…and keep the
weight off!
1. Avoid Sugar and Starch
Sugar and starch are a form of carbohydrates, which if consumed in
excess, will turn into fat as our liver has no choice to turn that energy into
fat and that liver fat leads to further metabolic diseases. Start by limiting
your carbohydrate intake to 20 grams a day by avoiding carb-rich foods
like flour, pasta, sugar, rice and starchy vegetables. Go through nutrient
labels on the consumables and keep a track of your daily carb
consumption.
2. Eat ‘’Real Foods’’
Medium chain triglycerides (MCT) foods, such as coconut oil, yogurt,
and butter consist of good fats, and are easily broken down and used as
energy. Highly absorbent, MCTs are commonly used as a therapeutic
treatment for malabsorption related issues, including Crohn’s Disease.
MCTs have also shown benefits when used by people who don’t have a
gallbladder.
3. Eat Fat to Lose Fat
Although you shouldn’t limit yourself to eating meager quantities of
oils and butter, you shouldn’t consume more once you start feeling full.
4. Eat Greens Every Day
Vegetables are rich with minerals otherwise hard to obtain, like
magnesium, potassium, calcium, manganese, folate and betain. The fiber
content also speeds up bowel movements, preventing stomach problems
while giving the body an overall healthy, refreshing boost. The best way
to eat more greens is eating a cup of non-starchy vegetables, raw, and 2
cups of salad greens.
Veggies can include broccoli, summer squash, wax beans, zucchini,
jicama, mushrooms, asparagus, Brussels sprouts, leeks, cucumber, egg
plant, shallots, rhubarb, celery artichokes, peppers, okra, tomatoes, and
pumpkins. It should be remembered that certain vegetables contain a
significant amount of carbs, and so should be zigzagged with good fats in
your diet.
5. Drink Lots of Liquids
Besides dehydrating yourself with a minimum of 2 liters (at least 8
glasses) of water, drink bouillon to lessen fatigue and headache (unless
you are hypertensive). Have a can of caffeinated diet soda or up to 3
cups of coffee a day.
6. Increase Activity While Reducing Stress:
Inactive muscles and a stressed mind can go a long way towards
impacting the body negatively and making weight loss much harder.
Stress may also lead to excessive dietary temptations, like sugar
cravings. Increasing the daily activity will keep your mind occupied and
manage your sweet tooth while decreasing appetite, building muscle and
improving bone density.
7. Eat When You’re Hungry, Stop When You’re
Full
It is great to start off by knowing the difference between hunger and
cravings. If you are moderately hungry, feed your body the essential
foods so you don’t end up wanting more and overeating. If you’ve had
your fair share of food, but are still tempted to eat, distract yourself with
activities.
Listen to your body… if you’re not hungry you don’t have to eat. Even
when you eat, make sure you eat until you are not feeling hungry, NOT
until you’re full. It’s better to satiate your hunger 80%, while leaving the
20% intact.
KETOGENIC DIET PLAN
For the best diet to rapidly burn fat using the body's natural
metabolism, consider the ketogenic diet plan. Nutrition has the strongest
effect on the body's production of important hormones, which regulate
metabolism and allow the body to burn fat for energy and retain muscle
mass, with little need for excessive exercise.
WHAT IS A KETOGENIC DIET PLAN?
Basically, it is a diet that causes the body to enter a state of ketosis.
Ketosis is a natural and healthy metabolic state in which the body burns
its own stored fat (producing ketones), instead of using glucose (the
sugars from carbohydrates found in the standard American diet - SAD).
Metabolically speaking, ketogenic foods are powerful. The amazing
benefit is these foods are also delicious, natural whole foods that are
extremely healthy for you.
SO, WHICH FOODS ARE ENCOURAGED?
Some of the best-tasting, most fulfilling foods are part of this plan,
including lean meats like chicken and beef, healthy sources of protein
and high-quality fats like avocado, eggs, coconut oil, butter, eggs and
olive oil. Also, delicious leafy-green vegetables like kale, chard, and
spinach, as well as cruciferous vegetables like broccoli, cabbage and
cauliflower.
These foods can be combined with nuts, seeds and sprouts, and a
wide range of other amazing foods that lead to incredible health benefits
that give your body the protein, healthy fats, and nutrients it needs while
providing metabolism-boosting meals for easy cooking at home or on the
go.
WHICH FOODS SHOULD BE LIMITED?
On a ketogenic diet plan, the main foods to avoid are those high in
carbohydrates, sugars, and the wrong types of fats. These foods can be
toxic to the body and create excess glucose that the body turns into
stored fat.
These foods increase the level of insulin and blood sugar in the body,
and will prevent fat loss even if you are putting a lot of energy into
exercise. To avoid these foods, limit your intake of grains, processed
foods, vegetable oils (canola, corn, soybean, etc.), milk, margarine, and
other high-carbohydrate, high-sugar foods.
BUT AREN'T FATS BAD FOR YOU?
We have been told for decades that calories from fats should be
reduced to encourage weight loss, but this is a vast over-simplification
(still supported by government and industrial food interests) that is no
longer accurate according our modern understanding of human nutrition.
The reality is that certain fats are not good for you (omega-6 fatty
acids), because your body has a hard time processing them. Other fats,
particularly medium chain triglycerides (MCTs), are extremely beneficial
for weight loss, brain cell generation, and nutrients. These healthy
saturated fats should be increased to give your body the energy it needs
while in ketosis, while limiting the detrimental trans-fats found in many
processed foods.
No comments:
Post a Comment
Something Say