Everyone experiences a restless night now and again, due to a wide variety of reasons. In fact, the CDC has determined that one in three adults do not get enough sleep. What is considered enough? For adults between the age of 18 to 60, it’s an average of seven or more hours a day. For those one in three people, the associated risk of frequent lack of sleep includes chronic conditions such as obesity, diabetes, high blood pressure, heart disease, stroke and frequent mental distress. So how does the amount of sleep we achieve impact us in terms of weight loss? Keep reading to learn the potential long-term effects, as well as tips to achieve adequate rest.
How Poor Sleep Affects Your Mind and Body
Dieting requires more than healthy eating. You must have the right mindset and be physically healthy in order to maintain the necessary lifestyle to lose weight. When we lack sleep, these are two areas significantly affected. Commonly, the ability to function properly goes down the drain. Your memory can suffer, reaction time decreases and our ability to regulate emotions becomes difficult.In addition, sleep helps regulate our body temperature, and releases essential hormones. The lack of sleep affects the production of these hormones, which can lead to premature wrinkling and sagging skin, as well as feeling colder than usual. Our immune system is also compromised, resulting in an increased risk of infection or disease. Finally, our appetite can go into overdrive. Our ability to determine if we are satiated is affected, causing us to eat more and gain weight.
How Poor Sleep Can Affect Your Diet
Unfortunately, all of these side effects take a toll on our ability to properly maintain a healthy diet or meet weight loss goals. When we are tired, we often mistake our discomfort for hunger, leading us to eat too much or unnecessarily. This makes portion control difficult and cravings hard to control. Impulse can become particularly hard to overcome. It can also deal a harsh blow to our metabolism. Too little sleep can cause a spike in cortisol, a hormone that signals our body to conserve energy. Therefore, our body will reduce its normal use of whatever fat is available, and preserve it. Similarly, our body also becomes less sensitive to insulin, which turns sugars, starches, and other foods into energy. Unable to process fats effectively, or body will also store the incoming fats in excess.
How to Get a Good Night’s Rest
While at times it may not seem likely, getting a good night’s rest is not impossible. Specific conditions can make it difficult, but several lifestyle measures can help you get back on track. To prevent the previously mentioned side effects, try to follow these steps on how to sleep better:
1-Follow your natural sleep-wake cycle – By following your body’s natural circadian rhythm, you will sleep a similar number of hours each night, so that you consistently wake up feeling refreshed and energized. To help, avoid sleeping in, even on the weekend. Similarly, do not go to bed too early, or you may wake up in the middle of the night. If you are struggling during the day and must nap, do not sleep for more than 20 minutes.
2-Be cautious of your exposure to light – A naturally occurring hormone, melatonin, is controlled by light exposure and regulates our sleep-wake cycle. When it is dark, your brain secretes more melatonin. To stay awake for adequate hours, expose yourself to direct sunlight, especially in the morning. At night, use soft lights and do not use devices within one to two hours of your bedtime.
3- Exercise regularly – Regular exercise for just 10 minutes a day can drastically improve your sleep. The more vigorous, the better the benefits. However, you should not exercise too late into the evening, or it may have a re-energizing effect.
4-Eat well – How you eat overall is important, but especially leading up to your bedtime. Do not consume caffeine, alcohol or sugary drinks that may interfere with your energy levels. Drinking too many liquids may also make you have to urinate frequently during the night. Spicy or heavy meals can cause heartburn or indigestion, and make staying asleep difficult.
5- Wind down before bed – Many people work themselves into a fit when they can not fall asleep. Instead of making sleep a goal, try to calm your mind down. Do this by limiting your activity levels before bed, and staying off of stimulating technology. For additional help, try learning to meditate, with the help of the app Headspace.
At Solutions Weight Loss, we understand that there is more to weight loss than a diet.With our licensed and friendly medical staff, you will have the encouragement and guidance necessary to help you reach your goals.Contact us today to schedule an appointment, and get started on your path to a healthier lifestyle.
Diet trends come and go faster than we can start them, but that does not hinder our curiosity. Consistently, they are chalked up to eliminating food groups or a restrictive food intake, setting us up for a mid-diet burnout or dangerous eating habits. Although some plans may achieve the desired results, they are often short-lived and lack practical healthy lifestyle choices. If you are ready to give yet another diet a go, we are happy to present our Mediterranean diet 101.
Consisting of well-balanced and relatively non-restrictive foods, the tried-and-true Mediterranean diet sets you up for a healthier, extended future. It focuses on the type of fats you eat, rather than how much. Online nutrition program, Real Living Nutrition Services, breaks down the difference between the three main fats found in our food. Along the way, you will learn about what food contains and how it has an impact on your overall health. As one of the few diets that will leave you both happy and healthy, it may be the right plan for you.
What is the Mediterranean Diet?
The Mediterranean diet encapsulates the traditional cooking style of countries bordering the Mediterranean Sea in the 1960s. But why should you try the Mediterranean diet over other plans? To start, it was not developed in a lab, but evolved over 5,000 years based on a natural way of living. While the diet consists of a few basic rules, the meals created can be adapted to any local and seasonal food availability.
Elena Paravantes a Greek-American Registered Dietitian, founder of OliveTomato, and Culinary Nutritionist specializing in the Mediterranean Diet, explains that, “the diet is characterized by a high intake of vegetables and olive oil, moderate amounts of carbohydrates, and small amounts of meat.”
Equally important, it is not just a weight loss plan, but promotes healthy living. The Mayo Clinic calls the diet “heart-healthy”, as it is associated with lower levels of ‘bad’ cholesterol, thereby reducing your chance of heart disease. It is also said to reduce the chance of diabetes, cancer, Parkinson’s and Alzheimer’s. For these reasons, most major scientific organizations encourage healthy adults to adapt a similar diet. Notably, the base of the Mediterranean diet food pyramid consists of physical activity and interactive mealtimes. The Mediterranean lifestyle considers this aspect important, as it encourages healthy socialization.
Mediterranean Diet Meals
So what areas of your diet will change? Like the DASH Diet and Ketogenic Diet, it begins with a set calorie goal. A typical Mediterranean diet will range between 1,200 to 1,500 calories daily. This list will inform you about what you should and should not consume, as well as the recommended daily servings.
Meat and seafood– The ‘bad’ cholesterol previously mentioned is due to saturated fats ‒ which are the highest in red meat. The Mediterranean diet replaces meat with plant-based foods, although red meat can be enjoyed a few times a month. Eggs and poultry are better than red meat, but only in moderation. Instead, fresh fish or seafood is recommended up to twice a week, cooked in olive or canola oil.
Fruits and vegetables – As the base of every meal, an average of nine servings of antioxidant-rich fruits and vegetables should be consumed every day. At least one meal a day should include a salad or other leafy greens, so get your kale on! Other fruits and vegetable servings can include olives, figs, cherries, dates, tomatoes, grapes and melons, among others.
Grains – Unlike most diets, and a relief to many, bread is a staple in every Mediterranean meal. The only stipulation is that they are whole-grain. These contain tons of vitamins, minerals and healthy fats. Other grains and pasta are also regularly featured, from five to six servings a day. Whether it is dipped, smeared, or twirled on a fork, enjoy your carbs!
Nuts and seeds– A popular snack, raw nuts or seeds contain high doses of healthy fats, fiber and protein. You can have three to five one-ounce servings of raw nuts a week. The most popular are almonds, hazelnuts, pine nuts, pistachios, walnuts and sesame seeds. A fresh pesto or tahini is perfect for dipping whole-grain bread!
Dairy products – Approved dairy products are few and should be consumed in moderation. Try to stick to unprocessed and low-fat cheese and yogurt. For example, Greek yogurt, feta and Parmigiano-Reggiano. Other dairy products are eliminated, or can be replaced with olive oil, which is much more flavorful and rich in monounsaturated fats, omegas and antioxidants. Seven to 14 tablespoons is recommended weekly.
Seasonings – One large hurdle for many to overcome is the use of salt. Often consumed with pastas and grains, large amounts of salt can increase your blood pressure, putting you at risk for heart attack, stroke, dementia and kidney disease. Instead, the Mediterranean diet utilizes fresh herbs and spices, which have a variety of health benefits.
Beverages– If you have a hard time coping with a lack of your favorite dairy, take solace in the occasional glass of wine ‒ with your doctor’s approval. The Mediterranean diet allows up to five ounces of wine daily. Like any good diet, at least six glasses of water a day is recommended. If you want a little pick-me-up, a small unsweetened coffee or tea is fine.
Sweets– Unfortunately, sweets have no place in a Mediterranean diet, including sweeteners. If you are craving something sweet, a fresh and juicy piece of fruit will keep you full. A large grapefruit, nectarine or apple can go a long way.
Conveniently, most Mediterranean meals require little preparation. For example, our easy Mediterranean omelet. Like all dishes, it contains the freshest ingredients and consists of a range of flavors. Many assume that Mediterranean meals are strictly Greek, but they include foods from many countries, such as Morocco, Spain and Turkey. Don’t be afraid to look further! If you have a hard time discovering dishes, Healthline offers a helpful example of a week’s worth of Mediterranean meals.
If you are still feeling uninspired, Dr. Newsome would love to assist you in your diet plan decision. Start your weight loss journey with the care and knowledge of a physician who understands the frustrations and challenges of weight loss. Contact us at Solutions Weight Loss, the preferred Orlando weight loss clinic.
Not that we ever really bundle up in fall and winter, but this is the time of year when we’re all conscious about those dreaded words, “swimsuit season.” So if your anxiety levels are rising because those few extra pounds are stubbornly staying put, here are 10 ways to lose weight fast!
“Good news,” says world-renowned fitness and nutrition expertJay Cardiello. “The secret to quick weight loss doesn’t mean you need to spend more time in the gym.” Writing forShape magazine, Cardiello provideshelpful tips, accompanied by a fast-paced video, “The Weight-loss Workout Formula.”
Cardiello bases his workout on metabolic conditioning or interval-training workouts, which he says win for burning the most calories during and after your workout, since they combine multi-joint exercises and cardio. The master of fitness didn’t claim this would be easy – just fast! And no, Cardiello does NOT advise cutting calories to mere survival levels for this program. He recommends 1,200 to 1,600 calories daily, and keeping a food journal.
The basic breakdown is fruit and nuts for breakfast (after drinking the lemon water); a protein-dominant lunch (NO BREAD); fresh spinach salad drizzled with olive oil for a snack; two hard-boiled eggs and green salad for dinner; and a liter of green tea after dinner (although not too close before bedtime, for obvious reasons). Green tea is full of antioxidants that will help clean out your system, like the lemon water. By speeding up your metabolism, green tea will help your body burn fat while you’re sleeping. How sweet is that?
Just in case you need to be reminded of what not to eat, our blog post of October 2017 – “7 Foods to Avoid if You Want to Lose Weight” – lists all of the usual suspects: fried foods, high-carb foods, pizza (sorry), soft drinks, fruit juice, alcohol (especially beer) and any food with added sugar. You already know this, but the post explains exactly why each is bad, and how any one of them can seriously undermine your weight-loss efforts.
Speaking of undermining your weight-loss efforts, our blog post of February 2018 has a self-explanatory title: “9 Common Mistakes People Make When Trying to Lose Weight.” These mistakes can be categorized as focusing on what you can’t have as opposed to what you can, improper nutrition (not enough protein and fiber, for example), and lack of hydration and exercise.
Either of these programs can get results if followed faithfully, and boost your self-confidence at the pool or beach! However, Cardiello acknowledges, “Losing weight is a 24-hour-a-day lifestyle that consists of proper sleep, nutrition, hydration, and fitness.” Once you reach your summer weight goal, make sure you maintain it by committing to a healthy lifestyle year ‘round! If you need help, Dr. William E. Newsome andour expert team atSolutions Weight Loss can discuss your options for a personalized, medically supervised weight loss program.Schedule a consultation to learn more about what we offer.
Obesity has become an epidemic not just in the United States, but around the world. Many diet plans have been developed as a result, with varying rates of success. One diet program that is proving to be effective is DASH – Dietary Approaches to Stop Hypertension. DASH was named as the best diet plan for the last eight years byU.S. News & World Report. Apart from hypertension (commonly known as high blood pressure), DASH is also known to fight diabetes, maintain heart health and help lower cholesterol levels.
Formulated by theNational Heart, Lung, and Blood Institute (NHLBI), the DASH diet was initially developed for people who want to take control of their hypertension. But, the diet soon gained traction among dieters, who found it helped them lose weight more effectively. As is known to most who want to lose weight, several nutritional factors that affect blood pressure also influence weight – such as sugar, trans fats and processed foods in general.
What is the DASH diet and how does it work?
The DASH diet works on the principle of cutting down on sodium consumption. You are advised to primarily focus on eating vegetables, fruits, and dairy foods. As far as dairy is concerned, you should choose low-fat options because they have less added salt. You also need to have some fish, poultry, whole grains, and nuts.
The amount of salt you should have depends on the type of DASH diet you are on:
The standard DASH diet – allowed to have up to 2,300 mg of sodium daily.
The low-sodium DASH diet – allowed to have 1,500 mg of sodium daily.
Unlike many other high-profile diet plans, DASH does not squarely focus on eliminating starches. When it comes to losing weight, sustainability is the key. Therefore, for best results, you need to follow a diet plan and continue it for a long time. But the problem when you select a low-carb diet plan is that it becomes hard for you to keep carbs at bay over the long term. However, the DASH diet is more palatable, making compliance easier.
The only restrictions in case of the DASH diet are to avoid sugar, fats, processed foods and sodium. Saying no to processed foods can solve most of your sugar, fat, and sodium problem. The ultra-processed foods an average American consumes in a day contributes 58% of the total calories, 90% of added sugars and 75% of sodium.
There is no doubt that processed foods contain excess salt, which increases the risk of diseases like hypertension, stroke, and heart disease. Cutting down the intake of salt can substantially lower these risks. But, it is not just these diseases that are linked to a high sodium diet – there is a distinct connection between high blood pressure and weight that cannot be overlooked.
What can I eat?! What does a typical DASH diet include?
One of the first questions people ask before starting a diet, is… what can I eat?! The Dairy Alliance and Registered dietitian Sarah-Jane Bedwell combined efforts on a video detailing some menu items that qualify for the DASH Diet.
For moderately active people ages 19 to 51, DASH requires a 2,000 calorie diet per day. This is what the DASH diet menu would read like:
Grains – The ideal scenario is to consume 6-8 servings of grains every day. You should have more of whole grains because they contain nutrients and fiber in abundance. Choose products that display 100% whole grain labels.
Vegetables – Followers of the DASH diet should have 4-5 servings of vegetables every day. Add vegetables such as broccoli, sweet potatoes, tomatoes, carrots, and other leafy veggies to your diet, as they are rich in vitamins, minerals and fiber.
Fruits – You should have a minimum of 4-5 servings of fruit, as it raises your energy levels and increases the fiber content in your body. You can have fruits such as apples, pears and grapefruit because these are a rich source of fiber and antioxidants.
Meat, fish, and poultry – It is always good to have meat in moderation, and that is what the DASH diet recommends. Meat contains iron, protein, B-complex vitamins and zinc. Have 4-6 servings of lean, skinless meat daily.
Dairy products – Milk and other dairy products contain protein, calcium, and vitamin D in sufficient quantity. However, select low-fat/fat-free products. You should have a minimum of 2-3 servings of dairy daily. Substitute with lactose-free dairy products if you are allergic to milk.
Oils and fats – Fats are essential for the body, as they help absorb vitamins, which helps keep the immune system in balance. Limit your fats and oil intake to 2-3 servings daily. The DASH diet recommends limiting your daily consumption of fat to under 27% and saturated fats to 7% or less.
Nuts, seeds, peas and dry beans – You should have 4-5 servings of nuts, seeds and beans every week. Nuts don’t have a good reputation because they are high in fat, but if consumed as recommended in the DASH diet, they are beneficial, as nuts are a rich source of omega-3 fatty acids and monounsaturated fats. You can have cashews, almonds, peas, sunflower seeds, pistachio, beans, and lentils, which are rich in fiber, potassium, and magnesium.
Sweets –You can have sweets, but in moderation – keeping it to five servings a week. If you consider low-fat treats – such as jelly beans, fruit ices, granola bars and low-fat cookies – be sure to read the label for their sugar content, which can be high.
A balanced diet like DASH is planned to keep you feeling full. You have sufficient fruits and vegetables that are rich in fiber and enough lean protein that makes you feel full most of the time. DASH also reduces calorie intake, which helps you lose weight quickly. When you feel satisfied with your food intake, instead of constantly hungry, you are more likely to increase your physical activity, which also helps weight loss.
As everyone is different, it is always advisable to follow a customized diet plan.Solutions Weight Lossoffers effective, proven medically supervised weight loss programs that are tailored to each individual.Dr. Newsome and our entire team provide comprehensive support to every client in reaching their goal. Contact us today to learn more.
For many individuals losing weight is a tough nut to crack. It is a battle that tests your willpower to the limit.
But, keeping your body in shape is an incentive very few can resist. People want to lose weight, and get rid of body fat, not just for the sake of beauty, but also because it helps you stay healthy.
The growing awareness about health issues related to weight gain provides the required thrust to scores of people around the world to fight this deadly menace called obesity. After all, obesity increases the risk of several diseases including heart disease, high blood pressure, type 2 diabetes, stroke and some forms of cancer.
Losing weight might seem a difficult task to accomplish, but it certainly is not impossible. In fact, there is nothing in this world that you can’t do, all it requires is a bit of determination, some hard work, and the right kind of advice.
You must be aware of the basic mantra of losing weight – eat less and exercise more. But, when it comes to losing weight there is more to it than just move more and eat less. And, it is quite possible that the advice you are following is flawed or outdated.
No one is perfect, we all make mistakes. A mature person is one who learns from his or mistake and moves on in life.
In this blog, we will take you through some common mistakes individuals commit when trying to lose weight.
As mentioned earlier, nothing is impossible, all it requires is a bit of application, self-control, and determination.
There are methods you can adopt to lose weight, and do it effectively. For starters, eating a balanced diet and exercising on a regular basis are two things that is sure to keep your weight in check.
But, losing weight is a task which requires perfection. If you are not getting the desired result despite the best of your efforts, then it is quite possible that something is amiss.
Trying to Lose Weight? Don’t Make These Common Diet Mistakes!
1- Focusing only on the scale weight – The scale reading does not always give you the correct picture. You are not alone if you feel that you are not shedding weight quickly enough, despite adhering to a strict diet and exercise regimen.
There are various ways to measure whether you are losing weight or not, and scale weight is just one of them. Several things can affect your weight, including water retention (or fluid fluctuations) and the food that remains in your system. Depending on what you have eaten and the amount of liquid you consume, your weight can vary as much as 4 pounds during a day.
If the reading on the scale is stagnant, you might well be shedding fat mass, but retaining water. There are a lot many things that you can do to lose water weight. Also, with a strict exercise regimen in place, it is quite possible that you are adding muscle mass to your body while losing fat.
Hence, even when the scale shows no positive movement, you might notice that your waistline has reduced (your clothes become loose, especially around your waist).
Don’t concentrate too much on the scale weight, instead take a tape measure and start keeping a tab on your waistline. Alternatively, you can click your pictures on a monthly basis and see the difference.
2- Also, focusing too much on what you can’t have – Losing weight is as much a psychological battle as it is a physical one. You should not just concentrate on things you can’t have, instead focus on foods that you can eat.
You can get into depression if you keep thinking that you can’t have dessert, alcohol, sugar, cheese and/ or bread. Instead, focus on the superfoods you are allowed to eat, which is not just good for your weight loss program, but is also excellent for your overall health.
Moreover, if you can have foods that you like the most in moderation, then you can have everything. But, the key here is “moderation’.
The main aim when embarking on a weight loss program is to keep negative thoughts at bay and focus on the positives.
3- Not keeping a check on calorie intake – You need to burn more calories than you consume if you want to lose weight. A calorie deficit is the need of the hour if you have plans to shed those extra pounds. Earlier, it was thought that bringing down the calorie intake by 3,500 per week would result in a one-pound loss of fat. But, recent studies show that calorie deficit needs are different for every individual.
Many people think that they are not consuming too many calories. But, the fact of the matter is that we tend to miscalculate and underreport when it comes to what we eat. You could have switched to healthy foods like cheese and nuts, but don’t forget that they are high in calories. Hence, you have to control the amount you eat – portion size is the key here.
On the contrary, you should not decrease your calorie intake drastically. Unless you are strictly following the 800 calorie diet, if your calorie intake is less than 1, 000 per day, then it can slow down your metabolism and also cause muscle loss.
4- Not drinking adequate amount of water – We tend to concentrate too much on the food we can eat and those
that we can’t, but forget the importance of water. More than seventy percent of our body is made of water. Drinking less water during your weight loss schedule can hamper your efforts, hence, always keep yourself hydrated.
Water also keeps helps keep your skin looking youthful so drink up! If you’re not a fan of water and think you can’t get your recommended 8 glasses per day in, try “infused water” and flavor it with lemons, limes, or cucumbers.
Research suggests that drinking water, soup, or having a water rich salad before the start of your meal can lower the amount of food you eat. Water decreases your appetite and you tend to eat less during your meal. Also, when you stay hydrated, it can ward off headaches, and headaches are known to trigger stress eating.
5- Exercising more or not exercising at all – Exercising is essential not just for weight loss, but also for keeping your health in good shape. And, when you cut down on your calories without doing any exercise, you are likely to lose more muscle mass, and it would also slow down your metabolic rate.
Exercising help you lose more fat, it decreases the loss of lean mass and keeps your metabolic rate in check.
But, exercising helps you if you don’t overdo it. If you start over-exercising, even this can lead to a lot of problems. Excessive exercising is not manageable for many in the long run, and it also increases your stress levels. Too much exercise is not advisable if you are planning to lose weight and it is also not good for your health.’
Add cardio and weight lifting exercises to your schedule (several times a week) to keep your metabolic rate in check and lose weight.
6- Meal skipping – This is a mistake many people commit without realizing that it never helps the cause of weight loss. When you deprive your body of food, it hits your metabolism hard, which certainly does not help the cause of weight loss.
When you eat after a long gap, you tend to eat more than usual. This overeating can only increase your weight, instead of helping you lose any. You should not go hungry for more than 4 – 5 hours at a stretch. Always eat a healthy something during the meals.
Never skip a meal because it can only hamper your weight loss efforts.
7- Relying too much on “Diet” or low fat foods – Processed diet or low foods are not good for anybody’s health, and it certainly is not recommended if you are on a weight loss program.
Many diet products need sugar to enhance their taste. For example, one cup of low fat or diet yogurt (fruit flavored) can have as much as 47 grams of sugar, (which is equal to 12 teaspoons of sugar).
Low fat or diet foods don’t make you feel full; they can only make you hungrier. And, this is the reason that you end up eating more food.
Hence, try to have less of processed foods, and select a diet that is high in nutrition.
8- Not eating sufficient protein – If you want to lose weight, then you should eat protein in
abundance. Protein reduces your appetite, it increases your metabolic rate and it also decreases the intake of calories. Also, protein keeps your muscle mass intact during the process of weight loss and it makes you feel full.
A diet that is high in protein helps control appetite and also improves body composition.
You can get protein from a variety of sources, one of the most popular ways is in powder form like Primal Protein Powder from Julian Bakery. We like this brand because it only has 2 ingredients, both being organic, and it is free of GMOs, soy, gluten, hormones, and rGBH, and you can use it and stay in ketosis.
9- Not having sufficient amount of fiber – A diet that is low in fiber is not good for your weight loss regimen. Fiber is known to make you feel full and reduces your appetite. A diet rich in fiber can also help you decrease calorie absorption from other foods.
A rich fiber diet is not just good for weight loss; it is also excellent for your health because it keeps your gut in perfect condition.
If you are planning to lose weight, then you need to have a structured plan in place to maximize your efforts. There would be many questions in your mind like what you should eat, things that you must avoid, how much should you exercise and how to optimize your efforts.
Each person is different and so are their needs. To chalk out a workable weight loss strategy just get in touch with Solutions Weight Loss and speak to Dr. Newsome. The expert guidance will help you formulate a concrete plan that would allow you to lose weight effectively and quickly.
At Solutions Weight Loss, we make sure that you follow the correct path and reach your goal well in time.
Obesity is a universal issue that affects many people, and Americans are no different. Particularly, when a new year rolls around the cries of “new year, new me!” can be heard. However, despite the fact that many Americans want to lose weight and get rid of belly fat, most are not successful in their attempts. Obesity is a risk factor for a variety of diseases including heart diseases, strokes, heart attacks, cancer and type 2 diabetes. However, they are all preventable with a health diet.
It is difficult to lose weight in the first place but one thing that is even more challenging is to maintain your weight after shedding those extra pounds. Just as fashions come and go so do many diets. However, there is one diet backed by science that is gaining a lot of popularity called the ketogenic diet.
A ketogenic diet not only helps you to lose weight; it also improves your focus and provides you the much needed energy, but what exactly does it entail.
What is Ketosis & How Does it Work?
A ketogenic diet is extremely low in carbohydrates, contains adequate amount of proteins and is high in fat.
When you reduce the intake of carbohydrates and increase fat consumption, your body slips into a metabolic state, which is referred to as ketosis. This is the state when the body fats start getting converted in to ketones.
Normally, in case of a healthy individual who is on a balanced diet, it is the body that decides the amount of fat it needs to burn. And, in such situations your body doesn’t produce or use ketones. However, when you cut down on carbohydrates, your body switches track and the process of ketosis gets underway. This ensures that the energy requirement of your body is effectively met at all times. The process of ketosis can also set in when you exercise for long durations.
After you spend some time on a ketogenic diet (few weeks), your body gets attuned to burning fats and producing ketones efficiently for energy instead of using carbohydrates.
Also, a ketogenic diet reduces the insulin levels. Other than weight loss, a ketogenic diet increases the production of ketones and maintains lower insulin levels. Hence, it (a keto diet) has many other health benefits as well.
What Does a Ketogenic Diet Include?
Protein is the mainstay of the ketogenic diet and you can eat a variety. From dairy products like cheese, creams and yogurt to meats such as chicken, pork, beef, goat, lamb, seafood and turkey.
You should also include oils and fats such as seeds and nuts. For example olive oil, sesame oil, grass-fed butter, ghee and safflower oil.
You should also include both fruits and vegetables that are low in carbohydrates. Like broccoli, spinach, Brussels sprouts, kale, asparagus, onions and peppers. And Fruits that are are low in sugar like avocados, raspberries, blueberries and strawberries.
You can also add spices and herbs to your ketogenic diet, but be on the lookout to see if they contain any added sugar.
A ketogenic diet significantly reduces the intake of carbohydrates, limiting it to between 20 – 50 grams each day from all the sources, including whole and processed foods.
In terms of percentages, this is how a Ketogenic diet for weight loss stacks up
Low carbohydrate intake between 5 – 10% of the total calories
Moderate protein consumption of between 20 – 25% of the total calories
High fat intake, which consists of 70 – 80% of the total calories
However, depending on your height, weight, gender and lean body mass, these percentages might vary from person to person.
Food to Avoid On a Ketogenic Diet
You need to avoid foods that are high in carbohydrates. This means cutting down on all the processed foods such as refined sugars and grains, juices, soft drinks, cookies, candies. As well as all flour based items that are baked, low fat products, pastas and breads. Also, avoid whole food carbohydrates such as rice, wheat, oats, corns, barley and rye. You should also steer clear of fruits such as banana, citrus fruits and apples. You also need to avoid peas and beans, white potatoes and other starchy food items.
How Does a Ketogenic Diet Help You Lose Weight?
There is no denying the fact that ketogenic diet is very helpful when it comes to weight loss. A ketogenic diet starts the process of ketosis in your body. This burns the fat in your body for energy instead of carbs because your body is already short on carbohydrates. In a study, it was found that those on a keto diet lost 2.2 times more than people who were on a low fat and low calorie diet. Good cholesterol and triglyceride levels were also found to improve when subjects were on a ketogenic diet.
If you are fed-up of counting your calories each time you sit to have your food, then ketogenic diet is the best available option for you.
Here are 5 Benefits of a Ketogenic Diet
Ketosis burn fats more effectively – When you start consuming a low carb diet and your body is short on carbohydrates then it starts burning fat from your body. In such cases, the primary source of energy changes to fat, which is directly used for energy generation. On a ketogenic diet your body remains in a state of fasting where you burn more fat during your day to day activities. People who find it hard to lose weight beyond a certain point can easily get rid of their unwanted fat once they shift to a ketogenic diet.
Ketosis helps suppress your appetite – A low carb ketogenic diet can help you suppress your appetite by changing the levels of hormones and nutrients that make you feel hungry. It also makes you feel full. When your body is in a state of ketosis, you don’t feel like eating more and you are also able to control cravings for unhealthy and unwanted foods. This clearly means that you are able to better understand the hunger signals emanating from your body and you don’t have to keep counting the calories or start fasting. And, when you are able control your appetite, it is not too difficult to lose weight.
Ketosis help regulate your weight hormones – A ketogenic diet can help you to support your weight loss endeavors by regulating the weight hormones. Once you eat, your intestine releases a hormone called cholecystokinin (CCK) and CCK in turn stimulates protein and fat digestion, which lowers your appetite. It means that cholecystokinin is a wonderful regulator of how much you eat. In a study, it was found that people who were injected with cholecystokinin stopped having their food earlier than those who were not given CCK. But, as you start losing weight cholecystokinin secretions takes a hit, which means you would feel hungry more often. And, this is where a ketogenic diet (hence ketosis) helps you. A week of being on ketosis is sufficient for your body to increase the levels of cholecystokinin. Ketosis takes your CCK levels back to what it was when you hadn’t lost weight. Needless to say that a ketogenic diet and subsequent ketosis can help you fight the problem of food cravings most of the time once you lose your weight. This significantly lowers your chances of regaining the weight.
Ketosis also regulates your blood sugar levels – Your blood sugar stabilizes when you are on a ketogenic diet, which includes healthy fats, proteins and vegetables. This diet is better than foods that are high in carbs and refined sugars, which have a tendency to raise your blood sugar levels that makes you feel hungry soon again. When you limit your eating, cutting your weight down is not a big issue.
Increases physical stamina – A ketogenic diet substantially increases your stamina as you have constant access to energy from your fat reserves. When you do an intense workout on a regular diet your body’s carbs or glycogen supply lasts for only a few hours. But, when you are on a ketogenic diet your fat reserves can supply energy for a very long period. You don’t just feel more energetic, but you can also do more rigorous exercises, which of course helps you lose weight pretty fast.
For a clear and tangible plan, contact Dr. Newsome atSolutions Weight Loss and get to know how a ketogenic diet will help you cut your weight.
Protein is the mainstay of the ketogenic diet and you can eat a variety. From dairy products like cheese, creams and yogurt to meats such as chicken, pork, beef, goat, lamb, seafood and turkey.
