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7 benefits of the keto diet

7 Benefits of The Keto Diet

When you hear about the ketogenic diet, the first thing you perhaps think of is what could possibly make it as good as people say. The answer is, there are enough benefits to change your life.

What exactly is a ketogenic diet?

The keto program recommends a diet that is low on carbs, moderate on protein and high in fat. The idea is to fine-tune nutritional intake in order to send the body into the metabolic state known as ketosis.

The body enters a state of ketosis when it no longer has stores of glycogen sugar to fuel its energy needs. With sugar out of the way, the body has no choice but to tap its stores of fat to get by. The liver converts fat reserves into ketones to present to the body as an energy source. This is why the keto program is a good way to lose fat.

7 benefits of the keto diet

Unlike other diets that offer practitioners a weight loss benefit and little else, the keto diet comes with several benefits.

Weight loss

Without a doubt, weight loss is the primary goal of the keto diet. It works because it makes the body look to its fat reserves to power its metabolism. It can be interesting to go deeper into the process, however.

When the body is deprived of carbs, it enters a state of ketosis. Blood sugar and insulin levels fall when that happens. As the body taps the energy in fat cells, they release considerable quantities of water, making for some great weight loss. The fat cells are then able to enter the bloodstream and make their way to the liver, where they are turned into ketones for energy processing. As long as your diet allows you to stay in a caloric deficit, you get to enjoy the weight loss benefits of the keto diet.

It takes the edge off your appetite

When your diet isn't heavy on carbs, you'll find that you don't crave as much food as before. Many people who get on the keto diet are able to fast most of the day, and only eat at mealtimes. They are simply not as hungry as before.

Improved ability to focus

When you choose a regular diet that puts carbs into the body, your brain has to deal with the rise and fall in sugar levels that happens as a result. Inconsistent energy levels can make it hard for the brain to focus. With the keto diet, however, the energy source is constant and consistent. The brain is better able to stay focused.

You feel more energetic

When you are on a regular diet, your body is always on the verge of running out of energy. You need to constantly eat and refuel. With a keto diet, however, the body taps its fat reserves, a nearly unending energy source. The body, then, is able to maintain constant energy levels throughout the day. The result is, you end up feeling a lot more energetic.

It helps you fight diabetes

When you suffer from Type II diabetes, your body experiences high levels of insulin. Since the keto diet takes excess sugar from your diet, it helps stabilize HbA1c counts, and reverse Type II diabetes.

You get improved levels of good cholesterol

HDL cholesterol helps get rid of the body's bad cholesterol reserves. When you're on keto, your body's triglyceride levels fall and your HDL cholesterol levels rise.

You get better blood pressure

When you're on the keto diet, it drops your blood pressure. Many people on the keto diet find that they are able to stop taking blood pressure medicine altogether.

The keto diet can change a person's life. It isn't a difficult diet to get on, either. There are plenty of great recipes for the keto diet. All it takes is the willingness to give it a shot.

Custom Keto Diet

Custom Keto Diet

You’ve probably heard of the Keto Diet and how successful it can be to help you lose weight. When you eat keto, it means that you’re strictly limiting carbs and instead you’re focusing on consuming meals that consist of protein, fats and other foods with very little, if any, carbs.

When your meals are keto based, what happens is that your body no longer has the glucose that it used to run on. So instead, it starts to burn stored fat. As a result of that, you will lose weight.

The problem is that just like any diet, you don’t need a one-size fits all approach. You’re not identical to another person who’s following a keto diet. You don’t have the same body type, the same food preferences or even the same mindset when it comes to dieting.

Even getting into a state of ketosis may vary – requiring no more than 20 net carbs for some, but up to 40 for others. So a diet that’s no flexible is just a failure waiting to happen.

That’s why you want something like the Custom Keto Diet. You need a way to learn all about keto eating that takes into consideration who you are as a person. Not who everyone is as a group.

You can eat keto, your way, once you learn how the diet works and you will lose weight. You’ll also notice that your health as well as your energy improves. Plus, you’ll be able to do all without scrimping on food or giving up the foods that you like the most.

What’s great about a keto diet is that you can gain all the nutritional information and not have to abide by any strict diet rules. You get to make your own path. You’ll discover that you can lose weight without regaining it.

You’ll learn that you don’t have to rigidly eat specialty foods that cost a lot and are as appetizing as a cardboard box. The keto way of eating follows a sound weight loss principle.

If you want to lose weight, you have to lower the amount of calories that you consume. But this is where a lot of people go wrong. They figure that if lowering calories is all it takes to lose weight, then why not go super low?

That’s what you don’t want to happen. If you take your calorie intake too low, then yes, you’re going to lose weight, but not in a healthy way. And you’re setting yourself up so that your body is going to begin to fight back against the weight loss.

You’re made for survival and your body is going to rise to the occasion to make sure that you’re not going to lose weight so fast that you’ll endanger your health. So it sends out an inner alarm that you’re not eating enough calories and then it deliberately slows down your metabolism.

It does this because your body is hardwired to kick into gear whenever there’s an issue - and not getting enough calories is a big problem for your body. This is what you’ll learn when you start uncovering the success behind a keto diet - that dropping your calories too low creates a detriment to weight loss, which of course is the opposite of your goal.

You need to know how much protein to eat, what kind of carbs, and how many to eat. You also need to know why it’s imperative that you consume enough fat. There is a balance of macros that you want to use with the keto diet and you have to understand it.

You need to learn how keto works so that you’re not just trying to white knuckle your way through the diet. You can bet that when you get hungry, the cravings will rise and demand your attention until you give in to them.

What you need to understand is that the keto diet is the most flexible diet you can follow. Nothing in it is set in stone so that you can’t make changes for fear of blowing the diet.

With this flexibility, you learn which foods give you the best results, and which ones can impede your success. This allows you the freedom to make your own good choices. If you break this down, it means that as long as the foods that you choose fall within the macros of keto, you’re on the right path.

Your diet would be broken down into percentages and you get to choose what you eat under those percentages. For example, you can choose between 60 to 80 percent of your calories from foods that are considered your fat foods.

You would then choose for your protein to be comprised of around 15% or more, depending on what you a lot for your fat foods. The remaining 5 or 10% would be for the foods that contain carbs.

The keto diet is completely customizable. The goals that you’ve created for yourself won’t be the same as the next person’s. That’s why following a plan that teaches everyone the same thing with the same foods and the same recipes never works.

Who cares how successful a diet is if you absolutely hate the food choices? Or if following something to the letter means that as soon as you stop following it, the weight all comes rushing back?

Keto is a plan that allows you to fit the diet into your life going forward rather than trying to fit your life into the diet.  You want something that’s effective and yet doesn’t rob you of the joy of eating.

1,200 Calorie Diet

1,200 Calorie Diet

If you want to lose weight and be successful for a long term, one method you can use is to lower the amount of calories that you’re consuming. One way to do that is to follow a simple 1,200 calorie diet.

This kind of diet can help you lose a little or a lot of weight. One of the reasons that it’s so successful is because you can eat healthy foods, get full and still be able to drop weight.

The way that the diet works is by having users consume fewer calories than they’re going to burn in fuel. This usually means that if you’re an average eater who consumes 1,700 calories a day, you’re going to cut 500 calories from your diet and not eat over 1,200 calories.

By taking this step, you can expect to drop at least a pound a week, but usually more in the beginning. The diet is perfect for people who aren’t expending a lot of calories. They’re not regular exercisers and they may even have developed a couch potato lifestyle.

Because most people who need to diet aren’t as physically active as they should be, cutting calories is the first step to successful weight loss. The diet is easy to follow. You just have to track the number of calories that you eat.

You have to make sure that you don’t try to go any lower than that, because it’s just not healthy for your body. Because most people consume a lot more than 1,200 calories, you’re going to get some resistance from your body.

But if you create an eating plan where you’re eating throughout the day, then you can avoid that. The trick is to make sure that your foods are filling. Choose foods that are low in calories, but make you feel as if you ate a lot.

Lots of raw vegetables can do this and so can certain types of fruit. It’s easy to get started on this diet. All you need to do is take the amount of calories that you get to have and divide them up between your meals and snacks.

Save most of your calories for when you know you’re going to be hungrier. Use that to create your meal plan and stick to it. There are some mistakes that you’re going to want to avoid.

Don’t snack. You can easily add several hundred calories to your intake if you snack throughout the day - even on low calorie foods. Don’t skip out on water. Water can help alleviate hunger pangs and keep you from overeating.

Don’t lie about your calories. If you guess you had a 100 calorie snack when it was closer to 300, you’re not really doing yourself any favors. Make sure you know the accurate count of every bite of food and log it faithfully. If you’re diligent, you will lose weight.

Keto Ultra Diet

Keto Ultra Diet

There’s a diet that’s so popular most people have heard of it before. That’s the Keto way of eating. In short, this means eating extremely low carb, but allowing high fat as part of the eating plan.

The Keto Ultra Diet is a diet that uses a supplement that works to burn fat. The way that it does this is by causing your body to enter into ketosis. When you’re eating the keto way, because the amount of carbs you eat is so few, in order to have the energy and fuel it needs, your body begins to make ketones.

Ketones are what burn fat. When you take the supplement, it can help you to go into ketosis. To get started on this diet, you would need to purchase the supplements and follow the appropriate dosage, which is usually around 2 capsules per day.

But before you begin using the supplement, you need to understand how the keto diet works because they’re made to work together. When you follow the keto diet, it means that your meals focus on a lot of fat, a little protein and few carbs.

For the entire day, you should only consume about 20-50 carbs (depending on what your own body needs to enter ketosis). The majority of your meal should consist of fat. You’ll get these fats from foods such as avocado, healthy oils, etc.

Because of the low amount of carbs, your body begins to break down fats into ketones.

The supplement works with the keto diet because of the beta-hydroxybutyrate or BHB that it has.

When you take this, it lowers your blood sugar and can send you into ketosis even if you’ve consumed more than 50 carbs. This diet is good for almost anyone and especially people who need to take weight off fast.

Someone who’s obese and has developed health problems due to the weight can successfully use keto. Because it can lower the blood glucose so effectively, someone who has diabetes would want to be doctor monitored while on the diet.

Some people believe that a state of ketosis can be unsafe for diabetics. It’s also healthy for people who have a sedentary lifestyle and are looking to take some weight off quickly before they can focus on an exercise regimen.

You will have to be aware of some mistakes with this diet that can trip you up. You have to be sure that you’re drinking enough water. You need that with the eating plan as well as with the supplement.

You’ll also want to make sure that you clearly understand that kinds of fats that you’re supposed to be eating and that it doesn’t contain a bunch of sugar. Another mistake to be on the lookout for is not consuming enough protein.

At least 20% of your meals should consist of protein - especially if you’re not active. If you’re exercising, depending on the type of exercising you’re doing, another mistake is not adjusting the amount of protein that you eat.

Dr. Sebi Diet

Dr. Sebi Diet

One of the benefits of choosing to follow a healthy diet is that you’ll feel better. Plus, your body can eliminate the toxins that are found in many processed foods. For a diet that can do that, plus help you lose weight, you can check out the Dr. Sebi Diet.

This diet focuses on creating meals based around plants. It works by relying on the eating methods to create an alkaline base in your blood. This makes it unappealing to toxins.

The alkaline is created by the foods and herbs that you’ll eat. If you want to lose weight and eat healthy, then this is the diet you might want to considering choosing. But if you’re someone who enjoys eating meat or dairy foods, then this diet wouldn’t be the right one for you.

In addition to planning your meals around the foods that are given on the food list, you’ll also need to take supplements. You’ll discover how to avoid foods that can lead to cell damage.

 

The theory that’s behind the diet is bio-mineral in nature and was created through Dr. Sebi using herbology. Because it’s low in calories, it’s good for anyone who wants to lose weight or someone who wants to eat a plant based diet.

To get started, you have to commit to eating only foods that are named in the Dr. Sebi Diet plan. The list of foods contains items such as fruits, but these fruits are specific - some of them are off-limits because they don’t fit the parameters set the by the plan’s creator.

For example, you can’t have any fruits that don’t contain seeds. On this plan, you can also have vegetables, but like fruits, there’s a short list of what you can have. If it’s not on the list, then it’s not considered okay to consume while on the diet.

Grains are allowed, but only certain types of grains. Some, like wheat, you have to avoid. You can also eat some types of nuts as well as seeds. Oils are listed on the diet such as avocado oil and while olive oil is allowed, this is okay only if it’s uncooked.

The plan promotes the consumption of herbal teas as beverages. You’re supposed to drink at least a gallon of water a day and you also have to take the supplements that go with the diet.

There are some deal breakers with the diet that include not drinking any type of alcohol. Some compare this plan to a vegan diet. To get started using this method, you would need to get a copy of the nutritional guidelines list and begin from there.

There are some mistakes that you’ll want to avoid to be successful. Because sugar is found in so many processed and canned foods, you’ll want start slow rather than going cold turkey. Otherwise, the sudden elimination of sweets might cause the cravings to be too strong and you’ll end up falling back into your old eating patterns.

No Carb No Sugar Diet

No Carb No Sugar Diet

Some diets are so good for you, it’s like they turn back the clock and those following the diet look younger than they actually are. That’s because certain diets can help your body heal inflammation and protect your telomeres.

The No Carb, No Sugar Diet can help you feel great, lose weight and get in shape based on the healthy foods that you’ll be eating. The meals on this kind of diet are rich in flavonoids, which boost cell health and have antioxidant effects on the body.

When a diet is rich in colorful foods like the no carb, no sugar diet is, you’ll notice a big difference in the way that you feel. This diet is one that lasts for a specific number of days.

You can change the amount of days from a week to ten days to two weeks. However, most people enjoy the difference in their body so much that they decide to make it a permanent lifestyle change rather than a temporary one.

The way that it works is you choose the number of days you’re going to go carb and sugar free. The purpose behind this method is to rid the body of the effects of sugar exposure.

Because sugar reacts in the body like a drug, you have to be cleansed of it. It affects the pleasure center of the brain, which is why you get sugar cravings and can sometimes feel irritable when you want sugar and don’t get it.

And though natural sugar is better for you than added sugar, it’s still sugar. When you’re on this diet, you’ll stop eating even natural sugar temporarily. But you don’t want to permanently cut fruits out of your life, since you need those vitamins and minerals.

You’ll pause eating dairy foods such as milk and yogurts, since both contain sugar. Even 1% milk can contain a lot of sugar. This diet is good for people who eat too much sugar and would like to break the habit.

It’s also a great diet for people who want to lose weight and concentrate on getting a jump-start on healthy eating. To get started on this diet, you’ll have to learn about the hidden sugars in food.

That means learning how to correctly read food labels as well as understanding the sugar found in many ingredients in your favorite recipes or restaurant meals. You’ll focus your meal plans on foods such as meat and seafood.

You can have eggs, since these have fewer than 1 carb. You can also eat non-starchy vegetables and certain nuts and seeds. By the time you’re finished with the diet, you’ll learn how to make better food choices.

A mistake to watch out for is hidden sugar in condiments. A tablespoon of ketchup can contain almost 4 grams and most people eat way more than just a tablespoon. You’ll also want to watch your wine consumption, since some of these can contain a lot of sugar.

Dubrow Diet

Dubrow Diet

By selecting the right kind of diet, you can not only change the shape of your body and get fit, but you can also boost your energy and look younger. The Dubrow diet teaches people how to  follow an eating pattern that can help them reach their fitness goals.

This diet is known to aid in controlling blood sugar, burning fat and more. The way that it works is fairly simple. Users will use fasting along with lowered caloric intake during certain hours. 

You have a list of foods to eat as well as ones you should avoid. The main gist of the diet is that time matters just as much as the foods you’ll eat. This way of eating is often called interval eating, and the time frame that you would eat within will depend on which phase you’re on.

It’s easy to get started on the diet once you understand the various phases you must cycle through. When you begin phase one, you’re in your jumping off point. This phase is used to help your body get used to the calorie restrictions as well as the limited eating window.

At this point in the diet, you’ll start with the 16 hour fasting. You’ll be able to eat, but only during the remaining 8 hours. In this phase, you’ll concentrate on the types of foods that you eat as well as the kinds of bad food habits you need to let go of.

Depending on how much weight you need to lose, you might be in this phase for awhile. It’s here that you’ll stay until you’ve lost the weight that you want to lose. The meal plan in this phase will be like the prior phase.

You’ll still be doing your fasting along with eating during a certain number of hours. In phase three, you’ll still be adhering to the guidelines from phase two, but this is your body’s maintenance period.

You’ll have lost the weight you wanted to lose and now what you’re concentrating on is keeping it off. At this point, you’re allow to have a cheat day. Each of these phases has a lesson to teach about weight loss as well as specific foods to eat during each phase.

You’ll be able to eat things like protein foods, certain fats, dairy, vegetables and fruits. You’re taught to avoid simple carbs and opt for complex ones instead. The diet is good for people who are struggling with inflammation or who want to lower their risk of it developing.

It’s also good for people who want better heart health or for those who want to get their insulin levels under control.

Noom Diet

Noom Diet

You may have heard of the Noom Diet, which is often referred to simply as Noom. This is an app that you can use to correct your eating habits so that it gives you a healthy, balanced lifestyle.

Thanks to the behavioral changes the app will guide you through, you’ll also lose weight. Once you download the app, you’ll gain access to all the benefits it has to offer as well as the library of information it contains.

You’ll learn about nutrition and how to eat right. You’ll also learn one of the keys to weight loss, which is keeping your stress under control. The app will help you figure out what your health goals are and how to implement them.

There are challenges every week to make weight loss and getting fit fun. You’ll be able to keep track of the milestones you reach with your weight loss as well as the steps you take along the way.

You’ll keep track of the foods that you eat, the exercise routines that you do and your weight as well. But it’ll also track important health benefits, such as your blood pressure and glucose readings.

Something that’s really helpful with this app is that you gain access to coaching assistance, and studies have shown that dieters who have the support and expertise of a coaching team tend to lose more weight and keep it off long term.

Because it’s personalized, Noom lets each individual find success in a way that works for them. The basic strategy of the diet is that you’ll end up eating fewer calories than what your body needs.

When you do that, you will lose weight. You’re not left on your own to figure out how many calories you need to consume. The program will find that for you once you input your information.

It’ll decide this based on how much you currently weigh, what your height and weight are and whether you’re male or female. You’ll get a calorie maximum for each day. What a lot of people love about this app is that you don’t have to give up eating the foods that you love.

You can still have all your favorites, but in moderation as long as you stay within your caloric limits. Within the app, you’ll have access to helpful food lists as well as recipes that you can use to plan your meals.

The tool is perfect for people who need hands on help with dieting as well as the encouragement of a support team. It’s easy to get started once you pay the monthly subscription fee and download the app.

You just answer the list of questions and Noom does the rest. A word of caution, though. One big mistake that you can make, especially in the beginning is spending your total calorie limit on a few high calorie foods at the start of your day.

You don’t want to do that. Choose foods that will allow you to eat an even number of calories throughout the day so that you never end up hungry and feeling deprived. Plus, you keep your metabolism steady.

Sirtfood Diet

Sirtfood Diet

There are hundreds of diets that you can try. However, most of them will tell you to avoid the stuff you enjoy - like red wine and chocolate. Not the Sirtfood diet. This one allows you to have those favorites and yet, you’ll still lose weight.

The Sirtfood Diet is based on eating foods that are known to contain sirtuins. These proteins are used to not only promote cellular health, but to also boost your metabolism and help your body burn fat.

The diet works by using the sirtuins to activate the skinny gene within your body. You will use the diet to lower the number of calories that you consume, but the foods that you eat on the diet, called sirtfoods, are what make energy for you.

And this is what makes losing the weight easier. The main point of the diet is to eat less and concentrate the foods you consume on a list of sirtfoods. When your meals are built using sirtfoods, it makes your body boost the production of sirtuins.

In addition to losing weight on the diet, you’ll also lower your risk of developing certain diseases. The diet does include a type of green juice that you’ll make using a recipe. It’s a strategy built using two phases, lasting for a total of three weeks, that you’ll need to follow.

The first one is a week long. During this time, you’ll lower the number of calories that you consume. In place of those calories, you’ll be drinking the green juice that you make.

The purpose of this phase is to kickstart your body so that it goes into a weight loss mode. At this time, you’ll lose weight rapidly because of the dietary changes you’ll make.

The caloric intake is limited to around 1,000 calories at the start but this does increase toward the end of phase one. Phase two lasts for fourteen days. The focus during this phase is not on a heavy calorie restriction, but rather on the sirtfoods that you’ll be eating based on the recipes you’ll be taught.

If, at the end of phase two, you decide that you want to lose more weight, you just begin again with the first phase. The recipes that you’ll need to know for the phases are from the Sirtfood Diet book.

The diet is good for anyone who wants to lose weight fast and then plans to maintain that loss. You’ll need to learn the sirtfoods, but that’s given in the diet book you’ll need to buy.

A mistake that you’ll want to watch out for is trying to substitute some of the ingredients in the recipes or the green juice. These foods are listed because they work to cause weight loss. You also don’t want to make the mistake of skipping the green juice to just eat the sirtfood meals.

Endomorph Diet

Endomorph Diet

Sometimes, no matter what diet you try, you struggle to lose weight. The problem might just be that you’ve been trying the wrong kind of diet for your body type. If you’re an endomorph, it means that you carry a lot of body fat and you don’t have a lot of strong, lean muscle.

People who are endomorphs naturally have a more difficult time getting rid of excess weight. However, that doesn’t mean that it’s impossible. What you have to learn to do if you want to get in shape is learn how to eat using an Endomorph Diet.

An endomorph diet is one that bases the way that you eat on the type of body that you have because of your skeletal frame. When you eat the endomorph way, you’ll choose your foods based on the shape of your body.

What this method of dieting does is uses your body shape to help propel you toward weight loss rather than you following a diet that doesn’t fit you. As an endomorph, your body is just prone to hanging onto the fat.

You’re might be pear shaped. This means that though you’ll have body fat, you’re doing to carry most of right at the abdomen. It also means that it’s a lot easier for you to put on extra pounds than people who aren’t endomorphs.

Thanks to the extra struggle with your body type, you’re less likely to find success with a one-size-fits-all type diet. You need one that’s customized for your body. Your diet needs to be one that restricts calories through portion control.

It will need to lower your caloric intake to around 1,500 calories if you’re aiming for a pound of weight loss per week. It also needs to be one that counts the calories you burn through exercise so that you don’t drop your calorie level too low.

As an endomorph, your metabolism just doesn’t work as fast as other body shapes. So you need a diet that can boost your metabolism as you lose. Because your body type has a tendency to hold on to what you eat, it’s important that any diet you follow under an endomorph diet includes regular exercise.

The best diet for your body type is going to be one that’s low carb and higher in protein. You don’t want to cut your carbs too low. That works against those with endomorph body types by slowing the metabolism even more.

You’ll need to focus on complex carbs rather than simple carbs. Good endomorph diets are ones such as a diabetic diet, or the Paleo diet. To get started on the endomorph diet, you would want to choose the low carb one that focuses on eating healthy foods rather than rapid weight loss. The reason for that is because you’ll want to adopt this as a way of eating long term to be healthier rather than just eating to lose weight for now.