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Low carb diets Lifestyle Or Fad

Low Carb: Fad Diet Or Lifestyle

Low Carb diets are nothing new but are they a fad or a legitimate way of life.

You’ve probably heard of low carb diets, or even tried one at some point in your life. Maybe you had some degree of success. But stopped thinking a “fad” diet is too hard to maintain. Typically, this is what happens with most people who choose fad diets to lose weight.

Well, news flash, low carb is not a “fad,” but is a lifestyle change.

Low carb diets can be adopted for a short period of time. But you’re missing the true potential of what can be achieved.

Not sure if you can manage the low carb lifestyle?

It can be pretty simple, but that’s not to say it’s effortless.

Following the low carb lifestyle for the rest of your life is achievable, at least by following my tips outlined below:

1. Low Carb Has Been In Use For More Than A Hundred Years

Fad diets come and go, but low carb has been in use for many years. Even before saturated fat was demonized (proven wrong as it turns out); low carb was the best way to lose weight.

Dr. Atkins published his infamous low carb diet book in 1972, long before the low fat guidelines came out.

2. Studies Support Low Carb Diet Many Times Over

There have been dozens of randomized controlled trials published since 2002. Published in respected, peer-reviewed journals that show low carb diets to be effective for weight loss. Also that they are completely safe without a single adverse effect. This can’t be said about many of the fad diets.

Many studies show low carb eating to have better results in both weight lost and in support of heart disease prevention. The sam can’t be said about a typical low fat plan.

Low carb leads to more weight loss, especially visceral fat, and also helps to improve

  • HDL cholesterol
  • insulin levels
  • blood sugar levels
  • blood pressure

3. No More Hunger!

Most fad diets are notorious for making you feel starved and desperate as you white knuckle your way through them. In the end, just a few pounds lost.

Crashes in energy levels and mood fluctuations are also common with fad diets.

With a low carb plan, you feel satisfied and eat to satisfaction! You will find going low carb your appetite is naturally satisfied. You eliminate those carbs that cause erratic blood sugar spikes leading to out of control cravings and overeating.

There is no white knuckling involved, as you get you get to eat an abundance of real whole food, including steaks, chicken, bacon, eggs, butter, non-starchy vegetables, nuts and seafood.

4. Mistakes Are Ok

On a fad diet, a lapse of one day can ruin your overall goal, placing undue pressure on you. However, when adopting to a lifestyle of low carb, it’s understood that lapses happen from time to time, and that is ok.

It will not wreck your metabolism, or cause you to gain weight lost back in the space of 24 hours. In fact, you will likely find that your cravings for carbs decrease significantly over time. No cravings means no mistakes.

Don’t think of it as a stringent diet, but forging a new relationship with the right foods. Flexible Keto is one of the low carb solutions that allows, as the name says, flexibility.

5. You Learn To Eat Healthy

Low carb as a lifestyle helps you learn to eat healthy and to make healthy choices in carbs, protein, and fats. This ability to choose makes this a lifestyle over the often very rigid rules of the typical fad diet.

This means, you have to know the differences between various carbs, and practice planning healthy meals, instead of just following some “one for all” fad diet menu that offers little variation.

6. You Can Eat Out

Eating out on low carb is easy once you learn to make the right choices, this allows you to maintain a social life and enjoy dining out without compromising your weight loss. Nothing is more supportive of a lifestyle plan than that.

7. Sustained Weight Loss

When you go on fad diets, you typically see some weight loss, and then when you get off the diet and go back to eating as usual your weight returns and then some.

With low carb, there is no “end” or “getting off the diet,”. Choosing this lifestyle means you can lose the weight and keep it off by continuing to make healthy choices.

This also means that you will be able to eat more carbs down the road, but you will continue to choose wisely based on your individual weight loss maintenance.

Low Carb is Lifestyle, Not A Fad Diet.

As you can see, low carb is far from a fad diet. For many people, carbs are the main culprit in their obesity and when they reduce them to healthy sources they find they have more energy, lose weight, and are able to keep it off, a lifestyle that is successful, motivational, and sustainable.

The Flexible Keto System for Weight loss is the best plan available right now.

All the benefits of a low carb plan with flexibility built in to help you create a new lifestyle that you will love!

To learn more about the Flexible Keto System, click here or the picture below.

The Flexible Keto System Ketogenic weight lossI hope you enjoyed this article.
I would love to know your thoughts by leaving a comment below. 

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ketosis low carb keto weight loss

Ketosis Facts

.Ketosis is a word you hear a lot when people talk about a Ketogenic Diet. Recently I wrote an article about Ketosis and I wanted to expand on that one with this post.

Your body typically gets its fuel from dietary carbohydrates. Foods like rice, bread, pasta, and other grains, along with fruit, sugars, and vegetables.

When carbohydrates, specifically starches and sugars enter your body they’re broken down into glucose. That is what your body will go to first for energy.

The hormone insulin then steps in to remove glucose from the bloodstream. Your body will use it for energy or store unused leftovers as fat.

Glucose that isn’t immediately used as fuel will be sent to the liver and muscles to be stored as glycogen. When you have unused glycogen in your muscles that doesn’t get processed through exercise or energy expenditure will be stored as body fat. Think about it as a ‘rainy day reserve’.

The problem is most of us never get to those reserves.

For people with a carb sensitivity or those with insulin resistance it’s a grim outlook that can lead to obesity and type 2 diabetes…

High carb diet = high glucose in the blood = high insulin = high amounts of body fat

Lipolysis And Ketosis

An alternative source of fuel for the body is its own body fat, this process is triggered when the intake of carbs is limited, and their sources controlled. Your body enters a state called lipolysis. Lipolysis is the most efficient biochemical pathway to weight loss. It’s a scientifically proven alternative to your body using or needing glucose for energy.

Lipolysis occurs as the body begins to burn it’s own fat stores for energy instead of dietary carbohydrates. The by-products of this fat burning process are ketones and so ketosis is the secondary process of lipolysis.

When you restrict, lower or eliminate carbs, your body is forced to use its fat stores for fuel. This literally turns your body into a fat burning machine. Ketones are the byproducts of ketosis and provide fuel for the body.

The only true exception to the body not needing glucose for fuel is ketones. Ketosis not only provides adequate energy for the cells within the body, it also fuels the brain and other organs.

The same as glucose from carbs does BUT, unlike what may occur during the use of glucose, ketosis does not store fat. It actually allows the body to burn stored fat for fuel.

Get rid of stored fat and you lose weight… simple right?

This is the reason that low carb diets are so popular and have allowed thousands of people to lose weight and keep it off.

Low Carb Diets

There are cases where doctors will induce ketosis to medically intervene for various conditions, like epilepsy and diabetes. This involves a patient being placed on a low carb diet, such as the Ketogenic diet to increase fat and protein intake to provide fuel for energy, while reducing carb intake.

Ketosis kicks in when carb consumption from all sources is limited to less than 50 grams per day.

The ketogenic diet and the Atkins diet are two of the most popular strict carb intake plans.

One of the greatest benefits of low carb diets and using fat for fuel is that this type of eating greatly regulates your appetite There is no starvation or out of control hunger and erratic cravings become a thing of the past.

One of the reasons for this is that carbohydrates trigger blood sugar spikes that can wreak havoc on hunger and cravings.

A study by the Academic Department of Surgery, Consultation, and Training Center at the Faculty of Medicine located at Kuwait University put it to the test. They took 83 obese patients (39 men, 44 women) and over 24 weeks studied the results of a low carb diet.

The subjects were given carbohydrates in the form of green vegetables, and salad. In the end, the subject’s glucose levels, cholesterol levels, weight, and BMI numbers all fell.

Low Carb Wins Over Low Fat

The ketogenic diet has been around for decades, and while the medical community has long believed that a diet high in fats would cause weight gain and increase the risk of heart disease.

Thankfully more attention has been put in to this false belief and many studies and randomized trials have shown low carb to actually be more effective. Not only the amount of weight lost, but in reducing markers and risk factors for heart disease.

Several experts now advise that the public should be more mindful of their carb intake versus their fat intake. Obesity rates increased during the time that experts told us to decrease fat intake and increase carb intake.

The Flexible Keto System For Weight Loss

The Flexible Keto System is unlike any other ketogenic diet because it is designed for you. Some keto plans are tough to stick with. The require constant measuring and counting to ensure that you stay in a state of ketosis.

The reality is it doesn’t need to be that hard. The Flexible Keto System proves that by adjusting how you’re taught about food and nutrition you make keto fit your lifestyle, not your lifestyle fitting a diet.

You can learn more about the Flexible Keto System here: https://flexibleketo.com

Fat makes fat

Does Fat Make You Fat

Fat Only Makes You Fat When Paired With Carbohydrates – Truth Or Myth?
Wait a minute. So you mean to tell me fats are not the bad guys? That they are merely “accomplices,” or the subject of peer pressure?
Yep, chances are you’ve been wrong about fat your entire life.
As a caveat, let me just say that the fat I’m talking about here is the healthy kinds. Not the lard, trans and other garbage stuff… just the healthy fats.

For decades we’ve been ‘feeding on’ misinformation. (See what I did there?)

To illustrate, a great example would be to say, “People that are born have a 100% chance of dying.” We know that we all have to die, but being born is not the direct cause of death.
That sums up the similar assumptions made on fat. That whole idea of, “You are what you eat.”
You and I were told if you eat fat, you’ll be fat.
Interestingly, fat began to get a bad name the same time the introduction of readily available carbs appeared. Think breakfast cereals, and snacks. Thanks Dr. Kellogg and General Mills.
At the same time, cases of cardiovascular disease, diabetes, a range of metabolic disorders and obesity began to spike.
Studies involving fats weren’t blindly done. They were done with a biased eye. The verdict was decided before having a fair trial.
So what is the truth? Read on and find out yourself!

Insulin Calls The Shots Behind The Scenes

When we ingest foods, be it fats, carbs or proteins, the molecules contained in them do not magically turn into fat, or new cells or whatever. They must be “shuttled” to their final destination. On their trip through your body, the conductor is insulin.
Under normal circumstances (by normal, we mean occasional stimulation), insulin is the prodigal hormone. It’s important for ensuring nutrients get where they have to go, so that cells and subsequent organs function like they’re supposed to.
However, following the consumption of carb heavy foods, insulin started working overtime, “hoarding” nutrients into cells. Specifically into fat cells.
As these fat cells grew, and insulin lost sensitivity, a dangerous cocktail of elevated blood sugar and fat levels resulted, setting the stage for diabetes and high cholesterol.

Fat Does Not Like To Be Stored

Research has shown that our ancestors were very lean and healthy, all thanks to a primary fat metabolism.
Their diets consisted mainly of wild animals with the occasional berries and roots.
The result was a metabolism that used fats for fuel. The way we were meant to function but altered via means of mass produced cheap carbohydrate foods.
Under the influence of insulin, however, fats are powerless to be burned directly as fuel, and will only be called upon in cases when sugars are low.
So if our fuel source, sugar or more accurately glycogen stores are never used, how do we get rid of fat once we start storing it?
There are two ways to get rid of stored fat.
1.) Deplete your glycogen storage so that the body will turn to fat for energy
2.) Exercise like crazy and make the body give it up.
The second choice isn’t that much fun but the first one… now that’s the ticket. Ketosis is a wonderful thing!
Low carb and ketogenic eating plans allow the body to go after fat stores for fuel. The true beauty of using fat as a primary fuel source is revealed, along with your abs!

Fats Do Not Stimulate Insulin Release

Fact: you can literally eat a whole cow and not experience a surge of insulin, causing your body to begin oxidizing the fat directly for fuel.
However, the typical idea of a meal includes both carbohydrate and fat, resulting in storage of both in cells until needed (if ever).
Without the influence of carbs, and associated insulin spikes, fats are easily burned off and not stored in fat cells.

Conclusion

Truth: healthy fat is not bad for you by itself but let insulin get involved and oh boy… problems.
What’s even more revealing is the fact that the ketogenic diet; one high fats, moderate in proteins and low in carbs, promotes weight loss and leads to improved health.
Keto based eating is far and away better that the “approved diets” of the world’s governments and their leading medical advisors.
A deliberate ploy to enrich pharmaceutical companies and food manufacturing? Hmmm I hope not!
The many studies that have shown low carb diets to be more effective in actual pounds lost and reducing cholesterol levels than low fat diets support the theory, that low carb is more effective for weight loss and burning body fat.
Of course, you can also ask the thousands of people, many of whom were obese, who have successfully lost weight and kept it off with a low carb diet if you’re still not convinced.
There are many low carb based diets and Ketogenic eating plans. The challenge with many is that they are regimented and hard to follow.
When I was looking to lose weight after having my children I turned to Keto for fast and effective results.
I’ve developed what I did into a great program; The Flexible Keto System for Weight Loss.
I’m sure you will love it if you are looking to lose weight, improve your health and do it in next to no time with incredible ease and support!
Take a look and see what you think. Maybe Flexible Keto is just what the Dr ordered!
Low Carb diets are an excellent way to lose weight for your new years resolution

Low Carb Diets: Effective For Your New Years Resolution Weight Loss?

Low carb diets, whether you’re considering one for your New Years Resolution weight loss plan, or simply want to learn more about the different types of carbs, this article is for you.

Not all carbohydrates are created equal.

Some are actually created more equal than others. Many are extremely nutritious, without the high carb density of starchy or sugary fruits, veggies, and grains.

For super simplicity there are three basic types of carbs to consider:
Vegetables, Starches and Sugars. Vegetables are the best choice for not just a low carb diet, but for all your nutritional needs. There are some considerations though.

Choosing the right vegetables becomes really important if you’re following a low carb lifestyle, or trying to adapt to a ketogenic lifestyle.

A ketogenic diet is one that is very low in carbs, with moderate protein choices and healthy fat intake. It’s a diet that triggers a metabolic process known as ketosis, where the body burns stored fat for fuel instead of dietary carbs.

But why the fuss? Aren’t all veggies good for you?

Yes they sure are. But not all of them will help you achieve your goals, especially when low carb is important to you.

Which Veggies Are Best For Low Carb Diets That I Should Be Looking For?

The following are your low carb vegetables.

  • Alfalfa Sprouts – .4 grams per cup
  • Daikon – 1 gram per ½ cup
  • Endive – >1 gram per ounce
  • Escarole – >1 gram per ounce
  • Arugula – .2 grams per ½ cup
  • Bok Choy – .8 grams per 1 cup/raw
  • Celery – .8 grams per 1 stalk
  • Chicory Greens – .6 grams per ½ cup
  • Green Onions – .1 per 1 tablespoon
  • Cucumber – 1 gram per ½ cup sliced
  • Fennel – 3.6 grams per 1 cup
  • Iceberg Lettuce – .1 grams per 1/2 cup
  • Jicama – 2.5 grams per ½ cup
  • Parsley – >1 gram per ounce
  • Bell Peppers – 2.3 grams per ½ cup
  • Radicchio – .7 grams per ½ cup
  • Radishes – .9 grams per 10 pieces
  • Romaine Lettuce – .2 grams per ½ cup
  • Artichoke (1/4 Steamed) – 4 grams
  • Artichoke Hearts In Water – 2 grams per 1 heart
  • Asparagus – 2.4 grams per 6 spears
  • Bamboo Shoots – 1.1 grams per 1 cup
  • Broccoli – 1 gram per 1/2 cup
  • Brussels sprouts  – 2.4 grams per ¼ cup
  • Cabbage – 2 grams per ½ cup
  • Cauliflower – 2 grams per 1 cup
  • Chard  – 1.8 grams per ½ cup
  • Collard Greens  – 4.2 grams per 1/2 cup
  • Eggplant – 1.8 grams per ½ cup
  • Hearts of Palm – .7 grams per 1 heart
  • Kale – 2.4 grams per ½ cup
  • Leeks – 1.7 grams per ¼ cup
  • Mushrooms – 1 gram per ½ cup
  • Okra – 2.4 grams per ½ cup
  • Onions – 2.8 grams per ¼ cup
  • Sauerkraut (canned and drained) – 1.2 grams per ½ cup
  • Spinach – .2 grams per ½ cup
  • Tomato (1 medium) – 4 grams
  • Cherry Tomatoes – 4 grams per cup
  • Turnips  – 2.2 grams per ½ cup

Are Vegetable Carbs Superior To Starch Based Or Sugar Carbohydrates?

Yes they are.

GI Score

The major determinant of a foods ability to affect your blood sugar is known as the GI or glycemic index score.

The veggies listed above all have GI of less than 20. This means that their effect on blood glucose levels is extremely low. The lower the GI, the less significant the effect on blood sugar or insulin trigger ability.

In low carb diets, the goal is to induce ‘ketosis’ or the metabolic state of burning fat for energy instead of dietary carbs. Insulin is restrictive on ketosis from happening if it is elevated too often.

This is the reason why foods that have a high GI score insulin are limited on a low carb plans. No matter what you are doing to try to lose weight, high GI scoring foods will ruin your potential results.

Insulin, known as the “storage” hormone, does not like to have the body’s energy stores depleted. It will attempt to hoard as much nutrients as it can. It pretty much stops your body from burning fat efficiently. Weight loss is halted.

Are Starch Carbs And Sugar Carbohydrates Off Limits For Low Carb Diets?

Every person on the planet should strive to remove starchy and sugary foods from their diets.

It’s because they induce a constant state of hyper-insulinemia, and chronically high blood sugar levels.

You’ve likely known someone that has experienced the dangers of high blood sugar. Diabetics, to the people with disorders of the heart, damage to blood vessel walls, nerve damage and much, much more all all increased due to high blood sugar levels.

In the average person, refined sugar, and sugary foods really do nothing but raise blood sugar levels, and turn it to fat.

The “whole wheat” or high fiber cereals are often touted as the best choices. Nothing could be further from the truth, for those who are obese or overweight.

In fact, many experts agree that while they may have more nutrients, like fiber than their white processed counterparts, they can still be significant insulin triggers, and so not supportive of ketosis or long term weight loss.

Oats, whole wheat bread, brown rice and the lot of tem’ will prevent you from getting into a real efficient fat burn.

The right vegetables are your go to choices if you’re serious about following a low carb lifestyle.

Starches, so-called “health foods” that are rich in wheat based carbs and junk sugars are never recommended for low carb diets like Ketogenic diets or Atkins.

I would love to know your thoughts?
Let me know what you think. Are you considering a weight loss plan for New Years?

Check out the Flexible Keto System For Weight Loss

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