Much has been said about ketogenic diet over the years, and with celebrities like Megan Fox Mick Jagger, and Adriana Lima being diet-friendly proponents, it remains popular.
What's the real difference between ketogenic diets and low-fat diets? Although many can swear to minimize fat consumption, studies show low carb plans are often more successful for both weight loss and low cholesterol.
Ketogenic diet
There are several low carbohydrate diets, but the ketogenic diet usually limits your carb intake to 20-50 grams per day. The ketogenic diet requires you to enter ketosis, which usually does not occur unless you consume about 20 grams of carbohydrates a day.
Looks like this when you're on a ketogenic diet:
Breakfast: bacon, pancakes, cheese , milk and stevia coffee
Snack: 1 ounce cucumber cheese or celery
Lunch: egg salad wrapped in lettuce or lettuce wrapped burger
Snack: 1⁄2 avocado or 10 flaxseed crackers with salsa
Dinner: cajun chicken with a side of vegetables cooked in butter or steak with butter or salad with olive oil and vinegar or grilled salmon with a side of spiral-cut zucchini sauce pasta
Meal snacks can also include a string cheese, a cup of chicken broth, 6 almonds or peanuts, turkey lettuce wraps, hard-boiled eggs, smaller amounts of leftover meals, 1 tablespoon of ice cream and more.
High fat vs. low carb
Feeling happy and hungry
Usually, ketogenic diet is much more about choices than depravity because you can eat a wide variety of real, whole, and delicious food with lots of nutritious meats, fish, seafood, cheese, non-starchy vegetables, and healthy fats. It's easier to follow than a low-fat diet because low-carb eating controls your appetite and fills you so you eat less without pain and hunger. Because eliminating carbs also eliminates erratic blood sugar spikes that cause hunger and cravings out of control.
Long-term longevity
Some of the most critical factors in the success of any diet program is its long-term viability, and the success indicator of any weight loss plan is the willingness of the person to hold the weight off long-term.
In terms of the above, low carb wins over low fat because when individuals are satisfied and do not eat white breads through the day, the likelihood of long-term success increases exponentially, this is one of the reasons low carb is a lifestyle and not just a temporary diet.
What the study shows
A research by the Duke University Medical Center in Durham , North Carolina, aimed to compare the effects of low-fat diet with ketogenic diet. What they found in their 24 weeks was that not only did the low-carbohydrate diet hold more participants than the low-fat community, but they also lost more weight and had a greater decrease in triglyceride levels.
A low-fat diet is a temporary diet that you can't sustain because there are too many temptations to give up; the ketogenic diet doesn't limit you to the same degree, so it's easier to maintain long-term. That means the weight you lose is lost, and that's why low carb is a lifestyle, not just another fad diet.
More studies support low-carb diets
Since 2002, more than 20 randomized controlled trials have been published in reputable peer-reviewed journals that show the fact that low-carb diets are more effective for weight loss and safe without a single adverse effect, this can not be said about many of the fad diets.
Several studies, including Volek et al, Foster GD, et al, Keogh et al, Westman et al, and Gardner et al, have shown that low carb eating contributes to more weight loss, particularly visceral fat (belly fat), and improves HDL cholesterol, insulin levels, blood sugar levels , and blood pressure compared to low fat.
The above findings and others support the fact that low carb wins over low fat weight loss and decreases heart disease risks. You should always ask your doctor before beginning any diet.
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