How to lose weight without Starving
– An Introduction to Low Carb Lifestyle and Ketogenic Diet
Believe it or not, there is an easy way to lose weight and keep it off forever while enjoying the best possible health throughout your life.
Nahh!! you do not seem to believe me, you have been trying/thinking to lose weight forever still you are no where near your desired results.
You believe it is too complex to lose weight, you might have to exercise all day long (but you hate exercising) and you had been told that you will have to starve yourself !!!
In order to choose the best way to lose weight for you, several factors need to be considered. The most important of them is what exactly made you fat in first place?
Slowly throughout the world a revolution is happening where, many are realising that how they got trapped and deceived by the multi-billion dollars food industry and government lobby which has forced us to believe eating too much carbohydrates and sugars has nothing to do with weight gain which further leads to all kind of diseases.
Carbohydrates or Fats: What makes you gain weight?
Many people associate fat in food with weight gain, but that is a fallacy (1).
The idea came form the fact that a gram of fat contains nine calories while it is only 4 for a gram of carbohydrates. This is a easy way to conclude that fat will make you fatter, and this type of information was used by food industry for their benefits and mislead us to overeat carbohydrates.
Since the 70’s we have started over-consuming carbohydrates and sugar (which is also carb), the majority of population in 1st world countries, mostly in US have grown obese at an alarming rate (2).
But in contrary high fat low carb diets, also known as Ketogenic diet have shown superior results for weight loss and over all healthy life. Do not confuse a Low Carb High Fat (LCHF) diet (aka Keto Diet aka Ketogenic Diet) as any other fad diet that comes and goes.
This type of diet had been around since ancient times, and in recent years it is getting immensely popular as people are getting aware of its many benefits.
What Exactly Is A Low Carb Diet?
Going on a low carb diets has so many health benefits, including the fact that they are highly effective at eliminating visceral fat, such as that in the belly, a most dangerous type of body fat.
There have been so many speculations, thoughts and ideas on why low carb diets are effective for weight loss, hopefully this article will bring some clarity.
A low carb diet is a system of eating where carbohydrates are drastically or significantly, cut from the diet, and in the strictest plans, like the Ketogenic diet, carb intake is limited to non-starchy vegetables and some dairy.
The concept here is simple, if you pay attention you will understand it easily. We eat food because we want our body to perform our daily duties. So you can say, food is our source of fuel that runs our body, consider it as crude oil.
As you know vehicles can run on two different fuels i.e. Petrol or Diesel similarly our body can run on two different fuels aka Glucose or Ketones (our body is smart enough to use them interchangeably without the need of a dedicated engine for each fuel). Our body is tuned to burn glucose first, as it is easily converted to energy, and it is not possible to store them for later use.
But when you restrict carbohydrates (the main source for glucose) the body no longer gets its energy form it, instead it flips the metabolic switch and begins burning fat for energy.
How to flip this fat burning switch?
Its simple, cut down carbohydrates.
Starch and sugar carbohydrates are substituted with healthy fats and a moderate protein intake.
Sugar, pastries, pasta, bread, cereal, beans, or any other starches are no longer allowed, as you will indulge vegetables, fatty foods such as butter, fatty fish, oils and some dairy along with eggs, steak, chicken, seafood and other protein sources.
Do you know what makes the difference between people who SUCCEED and fail on the keto diet?
‘Most people who try a new diet do it without a plan.’
They understand the rules: the foods they can and can’t eat. They even have a variety of quality recipes at their fingertips.
But what they DON’T have is a day-by-day plan to carry them through that critical first month.
Without a plan, it’s easy for them to be swayed by peer pressure. It’s easy for them to be unprepared… and then make bad decisions just because it’s easier.
»That’s why we put together… The 28 Day Keto Challenge
The 28-Day Keto Challenge is a well-crafted plan to get you through the first month.
You get a 28-day meal plan to guide you every step of the way. You’re never left to figure things out on your own. Nothing is left to chance.
Simply follow the plan and you WILL succeed.
And it’s more than a plan. It’s also a challenge. It’s designed to stretch you, to see what you’re really capable of.
(Not to worry… With the proper guidance, you can do more than you think!)
When you sign up for the 28-Day Keto Challenge, you’ll get a full 28-Day Meal Plan, which includes 7 guides to educate and encourage you on the way…’
How Does Low Carb Diet Aid Weight Loss?
1- Triggers Ketosis
Reducing carbohydrates from your diet triggers a process known as Ketosis, which is an indication that our body is burning fat instead dietary carbs. This is probably the best way to use up all your stored fat, in the form of energy.
2- Eliminates water weight
People who have gone on low carb diet typically lose quite a bit of weight in the first two weeks, likely, this occurs when water that is tied to glycogen comes off the body and is actually a quite encouraging event that supports the continuation of a healthy lifestyle.
3- Eliminates insulin trigger foods
Starch and sugar carbs are insulin triggers that cause blood sugar spikes that lead to weight gain and hunger pangs. While on a low carb diet, these insulin triggers are eliminated so the body can burn fat instead of storing it.
4- They are high in protein
Protein helps keep you full and satisfied so you naturally eat less, it also helps to increase lean muscle mass that promotes fat burning. This is one of the factors that make low carb diets effective.
5- Regulates the appetite and naturally reduces calorie intake
A low carb diet naturally regulates the appetite because all those insulin triggers foods that wreak havoc in the blood stream to cause erratic hunger and out of control cravings are eliminated.
Additionally, Researches from St. Louis and Japan (Banks WA1, Coon AB, Robinson SM, Moinuddin A, Shultz JM, Nakaoke R, Morley JE, et all) found that the hunger regulating hormone leptin is positively affected by the low carb diet’s ability to reduce triglyceride levels in the body, which allows that hormone to work more effectively in regulating the appetite.
When people embark on a low carb diet, their appetite significantly drops naturally, and they naturally feel satisfied with less food, resulting in weight loss as they naturally eat less calories and without suffering and starvation.
Low Carb Diet Infographic
Are Low Carb Diets Safe?
You had been listening about all the health benefits of low carb diet everywhere, still your skepticism about its safety is holding you back, and which is valid.
Especially when most of the world is being eating this way, but understand the high carb diet is’nt the way we as human ate.
This trend came in this century, few hundred years back and mostly during the industrial revolution. This is a frequently asked question, which is common amongst people wanting to embark on a low carb journey.
The low carb experience is not for everyone, though it is followed by thousands of people around the world, without any problems. It may have side effects for some, while others may experience nothing. Usually any side effects are short lived.
The side effects are nothing but just your body is adjusting to the new system. Plus you can avoid most of the side effects, simply by being prepared thats why we recommend you to keep professional guide for your reference.
In general, statics and research shows them to be highly effective for weight loss, and to also reduce risks for cardiovascular disease better than low fat eating plans. Make sure you understand what a particular low carb diet has to offer before choosing it.
In conclusion, low carb diets aids weight loss by triggering ketosis, a metabolic state where the body uses stored fat as its source of energy.
Low carb diets also do a great job of regulating appetite and naturally allow those following them to eat less, while feeling satisfied and this is another one of the main reasons that the weight loss is so strong and visible.
Low carb diets are not fads, but lifestyles that have helped thousands of people reverse obesity and improve their health. It may just do the same for you.