The “Lazy Keto Diet” is the latest spin on the century-old keto diet, but is it right for you?
Both the lazy keto diet and the even more relaxed dirty keto diet have been trending upward in the dieting space. It could be the result of people being interested in losing weight, but don’t have the patience or desire to hold themselves to the strict keto diet.
** This article contains affiliate links. If you use these links to buy something we may earn a commission at no extra cost to you. We only recommend products and services we can stand behind. Thank you very much for your support. **
What is the lazy keto diet?
The standard keto diet demands that you pay very close attention to how much food you eat, down to the gram, in order to put your body into a state of ketosis so it will burn its fat for energy. Your caloric intake from macronutrients (macros) with the standard keto diet is roughly 70-80% from fat, 20-25% from protein, and 10% or less from carbohydrates. This means you’ll be eating a lot of meat, butter, and oils, some leafy greens, but hardly any fruit.
Your focus on lazy keto is different. The lazy keto diet focuses on just one macro – carbohydrates (carbs). The original keto diet limits your carb intake to less than 50g per day of carbs, and so does lazy keto. So long as you focus on your carb count and more protein and fat the other macros will more or less fall in place or at least be close enough for you to lose weight. One other point, eat whole foods or your lazy keto diet becomes the dirty keto diet.
The idea of a lazy keto diet isn’t all that new. Dawn Jackson Blatner, a registered dietitian and certified specialist in sports dietetics, and author of “The Superfood Swap” tells us there are a lot of people who slide into lazy keto when they’re eating the traditional keto diet. What happens is they hear about keto from their friends. Then they get creative, stop counting all the macros and focus on eating a low-carb, high-fat diet.
Lazy keto and weight loss
You’ll lose weight with lazy keto so long as you’re eating moderate portions of protein and you include low-carb vegetables for nutrition and satiation. Losing weight with the lazy keto diet is mostly because you are giving more consideration to what you eat instead of burning fat while you’re in a state of ketosis. It’s unlikely you’ll enter ketosis without consuming the proper ratios of macros.
Going low-carb safely
In general, we’re likely to overeat simple carbohydrates. Especially refined white carbs like bread, pasta, rice, pizza, cookies, cakes, etc. A great starting point is to replace those things with whole food recipes that include vegetables and fruit, plus small amounts of whole grains like oatmeal or wild rice. It may not actually be a lazy method, but achieving anything worthwhile seldom has a lazy way of doing it.
There’s so much keto dieting information out there on the internet and in print. Here we’re going to make it easier for you. Because we’re going to do a rundown of 7 keto diet tips for optimum fat loss.
Certainly, you’ve heard about the keto diet since it is being talked about nearly everywhere on social media. The keto diet is a high-fat, low carbohydrate, moderate protein diet that causes your body to use fat for its fuel instead of glucose. That process is known as ketosis, the diet’s namesake. Keto has been around for about 100 years and has become a very popular way to lose and control weight. It also does a great job of keeping its dieters satiated where other diets can’t.
You have probably read a lot of myths online about the diet. Let’s tame some of those myths with these 7 keto diet tips for optimum fat loss.
Besides these 7 tips, you should give yourself two weeks to adjust to the keto lifestyle before you begin a new workout or make any other significant changes to your daily routine. You want to give yourself this period of time to adjust because you may feel the symptoms of the keto flu making exercising unpleasant. But not to worry, the keto flu is short-lived.
In spite of what you’ve learned, consuming fat will not cause heart disease or cause you to be overweight. Consuming fat is the bedrock of the ketogenic diet. In order to be sure you’re getting enough fat, drizzle your portions of protein and non-starchy vegetables with a cream sauce, olive oil, or something similar. You’ll also want to choose foods that are naturally fatty like dark meat or fatty fish like salmon or tuna.
2 – Be carb-conscious
It’s a nuisance, but it’s necessary. Count your carbs because it’s very difficult to stay under 50g of carbohydrates per without putting in the effort. You probably don’t know the carb count for each kind of food you eat. That’s easy to learn for packaged food because carbs are listed on the nutrition label. You’ll have to look it up for other foods.
3 – Stay clear of temptation
This is especially true when you’re just starting the keto diet. Get all of the carb-loaded foods out of your house so they’re not tempting you when you get a craving.
Say “no” to the temptation of junk food.
4 – Be salty
When your body is in a state of ketosis you lose salts and other minerals in the process. That mineral loss is a contributing factor to feeling the keto flu. Because of that, you have to be mindful of your salt, mineral, and electrolyte intake. So add salt to your food, take a multivitamin that has potassium and magnesium in it, and watch your electrolyte.
5 – Stay loose
Because the keto diet is naturally low in fiber, a lot of people will experience some degree of constipation. You can counter this by taking a dietary fiber supplement like these, and drink lots of water.
6 – Stay hydrated
The process of ketosis that’s triggered by the keto diet promotes water loss. Because of this, you need to drink plenty of water throughout the day. A rule of thumb would be to always stay in arm’s reach of some water and sip it all day long.
7 – Only eat when you’re hungry
Try to get away from the idea of having three square meals and 2-3 snacks a day. Only eat when you’re hungry. In spite of the wonders of a keto diet, you still have to have a negative caloric intake to lose weight. Fortunately, keto helps you feel satiated and reduces your cravings.
So when it’s mealtime, only eat if you’re hungry. Then eat just enough to feel satisfied.
There you have it. Our rundown of 7 keto diet tips for optimum fat loss. Here’s a bonus tip, get a custom 8-week keto diet plan prepared for you based on your height, weight, age, level of physical activity, and personal weight goals. Click the banner to learn more about your customized keto diet plan, or click here to go straight to your custom keto diet meal planner.
The keto diet works. It’s undeniable. There have been many thousands of people who have lost weight and improved their overall wellness following a keto diet. A lot of the keto dieters attest that keto is the most effective diet for losing weight.
Having said that and in spite of the effectiveness of the keto diet, it takes time for the most stubborn of your stored fat to come off. Because keto causes your body to use fat for its energy, its results are faster than diets that focus on controlling only calories or carbohydrates.
Regardless of how effective keto is, you aren’t going to lose weight overnight. In fact, you won’t begin to lose significant weight until you’re in a state of ketosis. Ketosis can take up to a full week to achieve. Therefore you must be patient with yourself. You will want to help your diet in every way possible to get the fastest results possible. In this article, we’re going to talk about the top 5 keto tips for getting rid of stubborn fat.
This article contains affiliate links. If you use these links to buy something we may earn a commission at no extra cost to you. Thank you very much for your support.
1 – Don’t use exogenous ketones
In a keto diet, less is more. You need to get into ketosis on your own. There’s a number of supplements like these available that claim to induce ketosis more quickly than diet alone can.
Enter ketosis naturally. You might fall out of ketosis occasionally after you have become keto-adapted. When that happens it’s perfectly fine to have ketone supplements to get you quickly back on track. However, exogenous ketones should be used for the short term, not as a daily supplement.
2 – Avoid high-intensity interval training, at first
Avoid high-intensity interval training when you are beginning the keto diet. It’s better to take it easy in the beginning. Because as you’re adjusting to the keto diet you may well experience symptoms of the keto flu and other changes.
But after a couple of weeks when your body has adjusted to its new diet, high-intensity interval training will boost your metabolism. And a boosted metabolism will accelerate the rate your stored fat is burnt off.
High-intensity interval training is unbelievably powerful after you are keto-adapted.
Intermittent fasting effectively complements the keto diet. You can choose to eat only within an eight-hour window, fasting the remaining 16 hours of the day. Or, fast for 24 hours twice a week or alternating days.
Besides the accelerated weight loss, fasting will help get your body into ketosis. The more time you spend fasting, the better the results will be.
The keto diet is already a very low-carb diet of ~50g or less per day. Practicing zero carbs a few days a week will accelerate weight loss and lower blood sugar levels.
5 – Cardio exercise after weight training
Because your body’s glycogen will be depleted after weight training your body will have to use stored fat for fuel. So doing 15-30 minutes of cardio afterward will very effectively burn off your stubborn fat. Working out will be a process of burning your fat.
Following these 5 keto tips for getting rid of stubborn fat will help you get the most from a keto diet. In the end, all you have to do is follow the keto guidelines and have some patience to see unbelievable results in just a few weeks.
The keto diet has been proven to work time and again. Nearly everyone who stays true to the keto diet will enjoy its benefits and lose weight.
Keto isn’t as strict of a diet as Atkins or the paleo diets. Nor is it as relaxed as the Mediterranean diet. Being somewhere in the middle there are rules to follow, and following the keto rules isn’t such an ordeal.
Most of the time when a “ketoer” isn’t seeing results from the diet it’s because they’re making mistakes without knowing it. It’s much easier to blame the diet than to take ownership of your lack of progress.
This article contains affiliate links. If you use these links to buy something we may earn a commission at no extra cost to you. Thank you very much for your support.
We’ll be talking about the top 4 reasons why you aren’t losing weight on a keto diet and what you can do about it.
1 – You’re not in ketosis
The primary reason for the keto diet is to put your body in a state of ketosis so it will burn fat for its energy needs. A lot of people don’t get this point. If you’re not in ketosis you’re not on the keto diet – hard stop!
In order to see the rapid weight loss the keto diet is known for, you have to be using ketones for energy. Otherwise, your body will continue to use the sugar in your bloodstream for its energy and you won’t see the results you were expecting. Or your results won’t be as significant.
It typically takes a person 4 to 7 days to be fully in ketosis. You have to be patient. The best way to know if you are in ketosis is to use urine test strips or a breathalyzer.
The basis for any diet intended for weight loss is to have a caloric deficit. Even with a ketogenic diet, if you’re using fewer calories than you’re consuming you’re not going to lose weight.
For most people, having a ~500 calories deficit translates to about one pound loss per week. Being on a keto diet, and in the state of ketosis, you’ll lose weight much faster because your body will burn stored fat instead of glucose.
3 – You’re not being keto compliant
Being compliant means you’re following the high-fat, low-carb, and medium protein rules.
Most of us are addicted to carbohydrates and we don’t even know it. Switching from a diet based on carbs to one based on fats is challenging because we are used to burning blood sugar for energy. Blood sugar comes from eating carbohydrates.
The craving for carbs at the beginning of a keto diet can be overwhelming. Eating more than the allotted 50g of carbs per day will make it very hard to enter ketosis, if not impossible. Eating carbs will get in the way of your progress.
When it comes to the consumption of macronutrients (fat, protein, and carbs), you have to be compliant to enter ketosis and start losing weight.
The keto diet requires you to be patient in the beginning for you to adapt to the diet. You’ll need to have enough sleep, avoid strenuous exercise, and just take it easy during your first week of keto dieting.
By easing into the first week you’ll be able to keep your cortisol levels reduced. This in turn will restore your leptin sensitivity. After your hormones balance out your body will correctly signal how much food it needs, the right amount of fat to burn, and when you get hungry.
The only way to overcome leptin resistance is to give yourself plenty of time to adjust. If you stay compliant with the keto dietary requirements you will enter ketosis and start to burn fat at an accelerated rate that will make up for the time lost in the first week or so.
Whenever you think you’re not getting the results keto promises, it’s probably because of one of these 4 reasons why you aren’t losing weight on a keto diet.
One of the surest ways to stay compliant with keto and remain in a healthy caloric deficit is to have a keto diet specifically customized for you by dietary professionals based on your weight goals, preferred foods, activity level, and other criteria that are unique to you. Click here to learn more about a custom keto diet plan.
In the weight loss dieting world, there are two camps that are talked about repeatedly, Weight Watchers and the keto diet.
Although their respective approaches to weight loss are very different, both methods have a very large following due to their results. A lot of dieters report successfully losing weight from both diets.
In this article we’re going to review the way each diet works, each diet’s pros and cons, and which diet is better for weight loss and you.
What is Weight Watchers?
Weight Watchers is a commercial diet program that has been popular for decades. Its core concept is moderation and portion control allowing its followers to eat any type of food they wish to eat.
With Weight Watchers you’re given a daily number of SmartPoints and, based on your weight loss goals, assigns you to 1 of 3 color-coded programs:
Green – Allotted the greatest number of daily SmartPoints, plus 100+ ZeroPoint foods (chiefly fruit and vegetables).
Blue – Allowed a moderate number of daily SmartPoints and 200+ ZeroPoint foods (adding lean proteins to the fruits and vegetables).
Purple – Allotted the fewest number of daily SmartPoints, and 300+ ZeroPoint foods (grains, lean protein, fruits, and vegetables).
Generally, the lower SmartPoint foods are lower in fats, sugars, and calories while being higher in protein and fiber. The foods with a higher SmartPoint value are usually higher in fats, sugars, and calories, think deep-fried foods, ice cream, or especially fatty meats.
So consuming high SmartPoint foods will quickly eat up your daily allocation of SmartPoints.
Additionally, Weight Watchers is a paid diet program. There are different tiers of support available for the dieter to choose from. Once bought you’ll have access to their tracking app with all its tools.
You can learn about Weight Watchers’ three plans and their one-on-one coach program on their website.
Does Weight Watchers work?
Many studies concluded that Weight Watchers helps dieters to lose weight. But you need to know that Weight Watchers funded a lot of those studies and that may have an influence on the results.
One of the studies funded by Weight Watchers found that the dieters following the Weight Watchers system lost more than twice the weight of the control group in 3 months. They also found that the people using Weight Watchers were more likely to have kept the weight off after one year had passed.
Another Weight Watchers financed study of nearly 30,000 learned the average dieter lost ~6 lbs in 3 months. About two of three dieters lost at least five percent of their weight.
Weight Watchers summary
Weight Watchers built around moderation and portion size. It is a paid program using a point system to encourage healthier food choices. Weight Watchers appears to be an effective way to lose weight based on several studies, many of which were funded by Weight Watchers. Additionally, there are a lot of products on the market in support of Weight Watchers.
What is a keto diet?
A keto diet is a low-carb, high-fat, moderate-protein diet that was originally developed to assist in the management of epilepsy. Now keto is used for many reasons including weight loss and managing blood sugar levels.
Keto isn’t a commercial dieting program like Weight Watchers is, it’s more of an eating lifestyle. When a person stays on the keto diet they enter a state of ketosis where their body runs on fat instead of carbohydrates as its primary energy source.
There are many metabolic advantages for people losing weight with a keto diet:
lower insulin levels and better control of blood sugar
a diminished appetite
it becomes easier to use stored body fat
better maintenance of one’s metabolic rate (fewer calories burned while at rest)
Because the keto diet is low in carbohydrates and sugars you have to avoid foods like these: grains, root vegetables, sweets, sugary drinks, and most fruit.
However, you’re free to eat: meat, fish, poultry, non-starchy vegetables, seeds, nuts, fatty dairy products, low sugar fruits like most berries.
Does a keto diet work for weight loss?
Yes, keto is known to work for short-term weight loss.
Many studies have researched how successful the keto diet is for weight loss and management.
One study of people who were obese with type 2 diabetes found that those who followed the keto diet lost much more weight than those following a standard low-carb diet after four months. Of those being studied, 90% of the group following keto lost 5% or more of weight and over 80% lost 10% of their weight.
A different group of studies comparing a keto diet to a low-fat diet discovered that those who followed the keto diet lost significantly more weight than those following the low-fat diet.
Keto diet summary
The keto diet is a high-fat, low-carb, diet that can be used to lose weight by using your stored fat to energize your body. It seems to cause significantly more weight loss compared to either the standard low calorie or low-carb diets.
Pros & cons of keto and Weight Watchers
Both dieting methods can be said to have benefits beyond losing and controlling weight.
The Pros
Weight Watcher Pros
Weight Watchers 2021 Starter Guide
Weight Watchers has a long and proven record of success. One of Weight Watchers pros is its practice of moderation and portion control which is easier than calorie counting. They also teach you to make better food choices in the long run.
Even if you choose to leave the program you’ll be able to apply what you’ve learned to continue making good food choices.
Weight Watchers includes a support network in all of their programs providing access to its member’s virtual community. There are also face-to-face meetings and one-on-one coaching available.
Keto pros
The keto diet has a number of benefits as well. One of the most touted benefits is how quickly the weight comes off when following the keto diet for many reasons:
Being in a state of ketosis appears to have a satiating effect causing the dieter to consume fewer calories.
Then there’s the way a keto diet can reduce insulin levels. Since insulin is the hormone that signals your body to store excess energy as fat, it becomes easier for your body to convert its fat stores into useful energy when the insulin levels are reduced. It’s also the regulator of blood sugar helping to curb cravings.
There have been cases where a person with type 2 diabetes has dramatically reduced their dependence on insulin and other diabetes medications because of the increased control of their blood sugar.
Summary of pros
While a keto diet may assist in improving blood sugar levels, increase your satiation, and helps you to lose weight quickly, Weight Watchers includes a support system and encourages portion control and moderation.
The Cons
Weight Watchers cons
A big con of Weight Watchers is its cost. Even though it’s not too expensive when you break it down to a cost per week, it can add up. Especially if you sign up for one of the more costly plans and you stay in the program for very long.
Being tied to the SmartPoint system you may inadvertently be discouraged from eating some foods that are healthy (i.e., avocados, healthy fats and oils, healthy dairy products, etc.) just because of the number of calories or fat.
Keto cons
There are some obstacles to a keto diet. Being a significant change away from the standard American diet it can be hard to stay with a keto diet over the long haul, especially during the holiday or on vacation.
A keto will also exclude some healthy foods too:
most fruits
legumes
grains
potatoes and other root vegetables
Summary of cons
Because it’s a paid program, the cost of Weight Watchers can add up over time. However, it may be hard to stay on a keto diet since it’s so restrictive.
Get Immediate Results
Join thousands of people losing weight with a custom keto diet plan designed by doctors to give you true weight loss results.
Is keto or Weight Watchers better for weight loss?
Either diet could help you lose weight in the short term. Which one is better depends on each person’s needs and goals?
You might prefer Weight Watchers if you:
want the flexibility to eat whatever you want to
like, want, or need the Weight Watchers support systems to stay on track and motivated
are ok with paying a subscription for the program
Taking the keto route could be for you if:
managing blood sugar is a priority for you
make healthier decisions with limited food choices is easier for you
you can diet without a support network, or are ok building your own network (think Facebook groups)
At the end of the day
Both keto and Weight Watchers have their own lists of pros and cons. Which one is the fit for you will depend on your weight goals, as well as your own personal needs and preferences.
Obviously, these diets are quite different from each other. Weight Watchers is a paid program that’s structured around moderation and portion control. With this program, you manage what you eat by spending SmartPoints. Weight Watchers does have a built-in support system for each of its subscription levels.
In contrast, a keto diet is a high-fat, low-carb diet designed to get your body into a state of ketosis. Ketosis makes it easier for your body to use its stored fat for energy.
Either diet will deliver weight loss, but for a number of reasons, you may prefer one over the other.
This article is written for people who are ready to start following the keto diet but aren’t quite sure how to make a keto meal plan. Whether you want to control your weight or gain muscle while following a keto diet, read on to learn the easy steps to calculate how many macros and calories you have to plan for.
Calculating the number of macronutrients for a keto diet
The first few pieces of information you’ll need to make a keto meal plan are:
Your height, weight, and age
What is your level of physical activity
Your body composition goals
This information is used to calculate your Basal Metabolic Rate (BMR) as well as your Total Energy Expenditure (TEE).
BMR is the calculation to find the number of calories you need just to exist with no regard to your activity level (i.e., how calories would you need if you never left your bed?).
TEE is your personal BMR plus daily living activity plus the energy used for exercising.
How many calories will you need to consume on the keto diet?
After deriving your TEE you need to calculate your macronutrients (fat, protein, and carbohydrates) as a percentage of your total caloric intake.
If you want to lose weight, reduce your daily intake by 500 calories to lose about one pound per week. To gain weight, add 500 calories per day. To maintain your weight and reap the other benefits of a keto diet, hold your caloric intake to your TEE.
As an example, if a ketoer’s TEE is 2000 cal/day and they want to lose weight, they would reduce their consumption by 500 cal/day and only eat 1500 calories worth of food per day. The next thing to do is figure out how many calories are needed from fats, proteins, and carbs.
The standard keto diet is 80% of the calories come from fat, 15% from protein and just 5% from carbs.
How many grams of fat, protein, and carbs you will need
These calculations are based on a 1500 cal/day diet.
Fat:
Fat makes up 80% of your calories, so 1500 X 0.8 = 1200 cal/day from fat.
There are nine calories/g of fat. Therefore we divide 1200 cal/day by 9 to get 133.33 grams of fat.
Protein:
Fifteen percent of your calories is to come from protein. So we do the math, 1500 x .15 = 225 cal/day from proteins.
Protein contains 4 cal/g. Dividing 225 cal/day by 4 gives us 56.25g of protein per day.
Carbs:
This is easy. Take the total daily calories minus the calories from fat and protein will give the carb calories.
So, 1500 cal/day – 1200 cal/day from fat – 225 cal/day from protein = 75 cal/day from carbs.
And we know carbs have 4 cal/g so we divide 75 cal/day by 4 and get 18.75 g/day of carbohydrates.
So that’s 133.33g of protein, 56.25g of protein, and 18.75g of carbs per day when modified TEE = 1500 cal/day.
Easy peasy, right?
Now you know how to make a keto meal plan that ensures you’re getting the right quantities of fat, protein, and carbs in your keto diet.
Many people associate pain and illness with aging. But aging doesn’t mean you have to become sickly, or shouldn’t. In this article, we’ll talk about aging and health as well as how lifestyle and diet contribute to living a long and healthy life.
Health over 40 and keto
Aging does include some diminishment in our body’s functions, but it doesn’t need to be debilitating or create isolation for us. Unfortunately, for many of us aging is debilitating to various degrees. The processed, high-carb, food of the standard American diet doesn’t help either.
Instead of viewing aging as an unfortunate reality, we can live our best life in terms of physical and mental health and any age with a good diet. There are a lot of advantages to eating the keto diet over 40.
Ketogenic diet benefits
For many people, aging includes becoming overweight and having to deal with insulin-related conditions such as diabetes. Diabetes can lead to other serious conditions like kidney disease, loss of vision, etc. A benefit of the keto diet is how it improves our insulin resistance.
When we’re over forty we need to start thinking about osteoporosis which affects our bone density making them more fragile and brittle. Increasing our intake of calcium through consuming more milk products isn’t the right answer. Curiously, the countries with the highest levels of dairy consumption are also the countries with the greatest occurrence of osteoporosis. It’s better to follow the keto diet which is inherently low in toxins that hinder the absorption of nutrients, it’s also rich in micronutrients instead of overloading on a specific nutrient (i.e., calcium in this case).
Aging brings with it more pain from injuries compared to injuries when we were younger and sometimes problems with our joints like arthritis. When we are in the state of ketosis production of cytokines is reduced reducing the effects of inflammation.
Aging adults often have deficiencies in important nutrients like B complex vitamins, vitamin D, iron, and fats. The more highly nutritious foods included in a keto diet provide an excellent source for these nutrients.
Blood sugar control
Doctors know there is a relationship between poor blood sugar and brain-related diseases such as Alzheimer’s, Parkinson’s, dementia, etc. Some of the contributing factors may be:
Excess carbohydrate consumption
Insufficient dietary fats and cholesterol
Oxidative stress
Following a keto diet will help to control your blood sugar and improve your nutritional intake. This in turn improves your insulin response and helps to protect you from the memory problems that come with aging.
Get Immediate Results
Join thousands of people losing weight with a custom keto diet plan designed by doctors to give you true weight loss results.
Keto and aging
The foods consumed in a keto diet are highly nutritious per calorie consumed. That’s important since the metabolic rate decreases as we age, meaning we need fewer calories as we age, but we have the same nutrient requirements as to when we were younger.
The standard American diet, which most people choose and are also what is provided by hospitals and retirement/nursing homes, is a high-carb diet loaded with grains and sugar.
A diet that is low-carb and rich in fats and protein is much better at controlling insulin sensitivity, reduces cognitive decline, and promotes overall health and wellness.
Longevity and ketosis
Improving our chances of feeling good and functioning well for the remainder of our life is never a bad idea. We can start doing better at any time, although the sooner we start the better, it’s never too late to start. Even people who have neglected their health for many years can begin a keto diet and repair or reverse some of the damage done to their bodies.
Having said that, the earlier we start making changes to improve our health and longevity, the better.
In summary
Every one of us knows we’re getting older and death is inevitable. However, we now have the knowledge to control our quality of life to some degree. Even though we are living longer than ever now, we are also getting sicker by following the standard American diet. The keto diet helps to improve our health as we age beyond 40 allowing us to flourish instead of getting sick and enduring pain in our later years.
You typically need to do more than simply following a strict list of meals after you choose a diet to lose weight. To really be effective, your new diet has to be more like a change of lifestyle. One of the most popular diets today is the keto diet with its high-fat, low-carb, medium protein meals helping many dieters lose impressive amounts of weight.
If you’re giving the keto diet a try, there certainly are other changes you can make in your life to make keto even more effective. The most beneficial of those changes is to add more physical activity to your daily routine. Added physical activity is a great way to lose weight fast. And yoga is a fantastic exercise for getting the most from your keto diet.
Yoga builds strength, improves balance, and increases your range of motion
Yoga is great on its own, but it also improves your performance and ability to do other exercises even better. Since yoga is centered on stretching it builds strength, improves balance, and increases your range of motion. Yoga can also develop your core’s strength depending on which poses you do.
You may be able to participate in exercises, activities, or sports that haven’t possible because yoga improves your strength and range of motion. And being more active will lead to greater and easier weight loss.
Losing weight with yoga
Although a lot of people think of yoga as a technique to relax and stretch, there’s more to it. Yoga can be very effective on a person’s weight-loss ability. Many studies have shown that the connection between mind and body can affect weight loss. Because yoga strengthens that connection, yoga can make weight loss even more obvious!
Consider other weight loss tips & tricks as well
You can do to magnify your results after starting a custom keto diet plan and incorporating yoga into your routine. There are many dietary supplements on the market designed to enhance a variety of body types and fitness levels. Supplements are designed to help you lose the most weight safely can in conjunction with a keto diet and exercising.
A lot of people have been helped with their weight management journey by following the Keto diet. Although it’s a diet that’s been divided. One version of the diet starter ~100 years ago. The second is more modern and influenced by today’s eating patterns. The second version of the keto diet is “dirty keto” and the first is “clean keto”.
How do you figure out which keto diet is right for you?
The keto diet is useful for weight loss and weight control. Many studies show there is a wide variety of other health and wellness benefits. Clean keto helps to increase energy levels, improve brain function, and athletic performance. Dieters who are experiencing the clean keto benefits may wonder what the newer “dirty keto” has to offer compared to “clean keto”. So let’s spend some time comparing dirty keto and clean keto.
Most of your calories come from healthy fats, nuts, and seeds. Be mindful that some nuts and seeds are suited to the keto diet more than others. Nuts and seeds with the highest amount of fat and the lowest amount of carbs are the ones you want to include in your keto diet (i.e., almonds, brazil nuts, walnuts, chia seeds, flaxseeds, etc.). The keto diet allows for eating lots of leafy green vegetables and other low-carb vegetables. Additionally, eat moderate amounts of protein from meat, fish, poultry, and eggs. Lastly, you curb your sweet tooth with a piece of 90% dark chocolate.
Some foods to avoid on the keto diet are those with high amounts of carbohydrates. Limit your consumption of fruit due to the high sugar content and avoid fruit juices entirely for the same reason. Avoid grains, legumes, and root vegetables because of their carb count.
Dirty keto
The dirty keto diet follows the same macronutrient guidelines as the clean keto diet. The difference is with dirty keto it doesn’t matter where those macronutrients come from. For example, dirty keto allows you to have a fast-food hamburger, pork rinds, and Cheese Whiz. Whereas clean keto encourages good fats, grass-fed meats and butter, wild-caught fish, and avocados.
Can you control your weight with a dirty keto diet?
It’s certainly possible, but most of the benefits stop there. There are notable deficiencies that you should be aware of. To begin, the dirty keto diet won’t provide you with the micronutrients you need such as vitamins and minerals needed for general health. Additionally, processed foods are loaded with sodium that can cause inflammation and bloating.
On top of that you’re more likely to put any weight you lose back on, have more cravings, and feel less satiated. Dirty keto foods may cause cravings, bloating, and a feeling of withdrawal. These are all symptoms associated with the so-called “keto flu”.
You are what you eat
When your digestive system is healthy the small and large intestines are built with a paper-thin lining. In normal healthy conditions, only water and digested food will enter your blood. When you’re experiencing inflammation of the intestines, or consume inappropriate food, the intestine’s lining becomes too porous.
Diets that include processed food with their added chemistry like those included in a dirty keto diet can damage the intestinal lining, making it more porous. This also affects the balance of both the good and bad bacteria found in our intestines. This condition of unbalanced bacteria can allow the bad bacteria to get out of control further increasing how porous the lining becomes. Resulting in a “leaky gut”, also called “intestinal hyperpermeability”, allowing toxins, bacteria, and particles of undigested food to get in your blood and move through the rest of the body including the brain.
Your gut affects your mental state and overall physical feeling. Likewise, your mental state affects your gut and its health, making the clean keto diet the better choice for your brain’s well-being.
Summary
Even though dirty keto seeks the same macronutrients as clean keto does, there are some stark differences between the two diets and how they influence your body and brain. A dirty keto meal is better than a standard American diet meal and can be eaten as a contingency meal, but a dirty keto diet shouldn’t be used as part of a continuing healthy eating program. Follow a clean keto diet instead and you’ll be successful at controlling your weight, increasing your energy level, as well as giving your brain a healthier, longer-lasting fuel.
You’re seeing “Keto” everywhere. It’s the latest buzzword and favorite thing for people wanting to lose weight and get fit as well as the newest target for the mainstream medical industry that favors the grain-dominant food pyramid. Though not the cure for cancer, the keto diet shows potential for healing many terrible health conditions. So let’s separate fact from fiction, get through the science, and take a look at how a ketogenic diet benefits your body and mind.
3 Benefits A Keto Diet Offers
1 – Weight loss
This probably isn’t news to you, but it’s possibly the most common reason people switch to the keto diet. An often asked question is, “Why is weight loss typically so easy on a ketogenic diet?”. Well, here a couple of the top reasons:
Ketogenic diets contain about 75% fats, 20% proteins, and no more than 5% carbohydrates. The high fat and lack of sugars diminishes cravings, reduces swings in blood sugar and binging, and increases the dieter’s feeling of satiation. The greater your level of satiation the less you’ll want to eat. Because so many people have sensitivities to grains, including gluten-free grains, eliminating them can lead to better absorption of necessary minerals like magnesium, potassium, and others, helping your body to be better nourished with fewer cravings.
Ketones. When you start running low on blood sugar your body starts to use the glycogen it has stored as an energy reserve. Our bodies typically store about 2000 calories in glycogen for backup energy for when we use up the glucose in our blood. If our bodies use up the glycogen stores it will start converting stored fats to the energy that our bodies can use to keep going.
THIS IS IMPORTANT: Being on a keto diet does not give you permission to eat all the proteins and fats you want to willy nilly. If you eat too many calories, you won’t lose weight. So be mindful of the keto dairy, desserts, and sweets. Focus on eating quality, fatty, grass-fed meats, butter, eggs, and avocados as well as a lot of green and cruciferous vegetables.
2 – Brain functions
A brain that is functioning poorly leads to lessened productivity, an unhappy boss, lack of job satisfaction, cravings for energy-producing sweets, and depression. It’s a terrible chain reaction.
Dr. Russell Wilder developed the original ketogenic diet to treat epileptics in the early 20th century. He has a phenomenal success rate and the keto diet is still used today for treating epilepsy and some other neuro/brain-related disorders. Research reported by the National Center for Biotechnology Information shows that ketones are a more efficient fuel for our brains than glucose.
3 – Cancer-fighting potential
Another study which was also reported by the National Center for Biotechnology Information shows a ketogenic diet can lead to a dramatically improved survival time and slower tumor growth.
In Summary
If you’re reading this article it’s likely you are in some kind of pain or anguish. Whether your pain is physical or mental (overweight, an autoimmune disorder, thyroid disease, fatigue, a foggy brain, depression, etc.) you can use this information, don’t just skim over it and think that’s nice for someone else. Motivate yourself to change!
If you find information like this useful, why not request our FREE eBook “Deliciously Easy Keto Recipes” and learn more about the ketogenic diet?
The standard keto diet demands that you pay very close attention to how much food you eat, down to the gram, in order to put your body into a state of ketosis so it will burn its fat for energy. Your caloric intake from macronutrients (macros) with the standard keto diet is roughly 70-80% from fat, 20-25% from protein, and 10% or less from carbohydrates. This means you’ll be eating a lot of meat, butter, and oils, some leafy greens, but hardly any fruit.
