Keto

Eat Fat To Lose Fat: Use The Ketogenic Diet To Lose Weight

ketogenic diet to lose weight“HELP! I’ve cut my calories, I’m starving and the scale still isn’t budging!” Been here before? Many low calorie diets cut calories and fat. Depriving yourself of adequate amounts of food will only make you hungry. Using a ketogenic diet to lose weight can help you avoid hunger and other hurdles that interfere with successful weight loss.

What Are The Benefits Of Using The Ketogenic Diet To Lose Weight?

If you are trying to shed the pounds, using a ketogenic diet to lose weight can be the best option (1). A ketogenic diet triggers weight loss by switching from using stored carbohydrates(glycogen) to burning fat stores as energy; much like a hybrid car switches from burning gas to using electricity. Your fat burning capacity increases after 1-2 days, when glycogen stores are used up. The body is now thriving on ketones (from the breakdown of body fat), and not sugars as it originally was. Like glucose, ketones act as an energy source and can be measured using the Keto Mojo Ketone Meter.

You will likely experience these 3 key benefits:

  1. Decreased cravings and appetite (2)
  2. Safe and quick weight loss
  3. Increased daily energy

In fact, using the ketogenic diet to lose weight can benefit your health too.  It will normalize  blood sugar and lower heart disease risks (3).Specifically, the ketogenic diet helps to decrease triglycerides and LDL and increase HDL cholesterol.

That said, as with any health decision, be sure to consult a medical professional, especially if you have a medical condition. The ketogenic diet can be extremely effective with faster weight loss; making it necessary to reduce medications.

What Do You Eat On A Ketogenic Diet?

Getting started is simple. You continue eating foods you enjoy, while keeping your carbohydrate intake between 25-50 grams. Ideally, you will stick to healthier carbs which come from non-starchy vegetables, nuts/seeds and higher fat fruits like avocado.

The rest of what you eat will be healthy fats and proteins (steak, butter, coconut and cheeses). A fuller list of these foods and categories is below. Remember, eating a majority of foods that are real, non-commercially prepared, is always best.

FOODS TO EAT WHEN USING THE KETOGENIC DIET TO LOSE WEIGHT

foods with good fatsFats
Oil from olives, coconut, palm, olive, macadamia nut and avocado,
Butter, ghee, lard, full fat mayonnaise
peanut butterProteins
Animal protein or nut butters – Fish and shellfish, poultry (duck, turkey, quail, goose, pheasant), beef, lamb, goat, veal, venison and other game meats, Jerky (no added sugar and variety) eggs, protein powder, bone broth, peanut, almond or any nut/seed butter.
Non-starchy VegetablesNon-Starchy Vegetables
All leafy greens (Spinach, kale, romaine, collard greens, bok choy, endive, arugula, escarole, fennel, radicchio, dandelion)
Mushrooms celery, cucumber, pickles, broccoli, tomatoes, zucchini, cabbage, green beans, asparagus, Brussels sprouts, peppers.
berries fruitsFruits
Lemon, lime, avocado, olives, coconut, berries
Nuts and SeedsNuts and Seeds
Macadamia nuts, almonds, peanuts, walnuts, cashews, pistachios, chestnuts, pumpkin, sunflower, flax and Chia seeds.
Full Fat DairyFull Fat Dairy
Goat cheese, farmer cheese, cottage cheese, parmesan cream cheese and any hard cheese; sour cream.
lemon waterBeverages
Water (with lemon or lime), Tea, V-8 (original, in moderation), flavored seltzer, unsweetened coffee (black/cream/half and half), unsweetened coconut or almond milk.
saucesAdd-ons (Stick with the portion sizes that contain 3 grams of carbs or less)
Salsa, guacamole, Braggs Aminos, soy sauce, mustard, hot sauce, horseradish, caponata, Worcestershire sauce, apple cider vinegar, herbs/spices, full-fat salad dressings (blue cheese, ranch, olive oil & vinegar)

 

While this is a long list of foods, there are more in my book, The Stubborn Fat Fix. It is filled with recipes and ways to live a healthy lifestyle. You can also contact me for an appointment.

Summary

The Ketogenic diet is a safe, effective and healthy way to eat for weight loss.

Eat real foods: protein from meat, fish, poultry, non starchy green leafy and salad vegetables, low glycemic  fruit, nuts/seeds and healthy fats will fuel and energize your body, satisfy your appetite all while maximizing weight loss.

Are you ready to use a ketogenic diet to lose weight?

References:

  1. https://www.ncbi.nlm.nih.gov/pubmed/25402637
  2. https://www.ncbi.nlm.nih.gov/pubmed/18175736
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/

About the author

Valerie Goldstein

Valerie raises the bar for health and nutrition know how with unconventional expertise and unconditional support for wellness.

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