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Last Updated on September 29, 2020

Does Keto Weight Loss Diet Plan Actually Work?

Does Keto Weight Loss Diet Plan Actually Work?

In the past few years, more and more people have started to suffer from obesity, with associated heart and metabolic problems. If you are struggling to keep your weight under control, you are also probably worrying about additional problems such as hypertension and diabetes.

People who fight weight gain have indeed a genetic predisposition, but they also need to make a few lifestyle changes, especially with regard to their lifestyle and caloric intake. It has been demonstrated that regular physical activity, as well as dietary habits can promote weight loss and allow one to maintain the same weight on a regular basis.

In this article, we will look into the commonly known keto weight loss diet and explain to you whether it works or not.

What Is the Ketogenic Diet?

The ketogenic diet has been presented as one of the most effective approaches for quick weight loss.[1] Indeed, this nutritional approach has a solid basis, allowing one to lose excess pounds and return to a healthy figure. And as you will see for yourself, it can even improve cardiovascular health.

The main idea behind this diet is to drastically reduce the carb intake, so the body begins to use the ketone bodies produced by the liver as energy. As the glucose levels decrease and the fuel for the body changes, significant weight loss will occur.

This condition was first noticed in individuals who were fasting; at the beginning, the ketogenic diet was used for those who suffered from epilepsy. It was only recently that researchers began to recommend it for weight loss purposes.

Benefits of the Ketogenic Diet

It has been confirmed that this dietary approach can help one fight obesity, as well as high cholesterol levels. It can improve cardiovascular risk factors, protecting one against stroke and atherosclerosis.

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You might not be aware of this for a fact but the ketogenic diet can suppress the appetite. This is related to the fact that one consumes more proteins, which have a higher satiety effect.

It is also worth mentioning that such changes can keep the appetite control hormones in check. Proteins have a thermal effect, contributing to the activation of the metabolism.

Ketone bodies cause a number of changes within the body, contributing to the suppression of the appetite in a direct manner. They prevent the body from storing fat, while activating the metabolism and promoting the fat-burning process. Thus, one experiences a higher metabolic efficiency, consuming more calories in the process.

When formulating the best diet plan, you have to consider the ketogenic diet among your first options.[2] Keep in mind that this diet can help you lose excess weight and offer a wide range of other benefits.

For example, the ketone bodies produced in the liver can provide protection against cognitive impairment (associated with weight gain and obesity in general). The dietary approach can reduce the risk of cancer, Alzheimer’s disease and epilepsy.

It can even be of use to those who suffer from Parkinson’s disease and it facilitates recovery in patients diagnosed with brain injuries. The ketogenic diet does wonders for those with polycystic ovary syndrome and acne; this is related to the reduction in insulin levels.

The Physiological Changes Associated with This Diet

What happens is that, upon reducing the carb intake, a metabolic condition known as physiological ketosis occurs.[3] This is when the body runs out of glucose, using ketone bodies (resulted through ketogenesis). When these began to be used as energy, weight loss occurs as a natural consequence.

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As the glycemic level begins to stabilize, the weight loss process occurs. The risk of metabolic syndrome is reduced, which increases the life expectancy for the person in question. The bad cholesterol level is reduced and so is the one of triglycerides (associated risk of cardiovascular disease).

The metabolic rate is altered and physiological changes occur. While the lean body mass is preserved, the fat mass begins to be consumed and weight loss is no longer difficult. Interestingly, all of these changes do not have a negative effect on the metabolism of glucose (eliminating of insulin resistance).

What Happens When You Consume Carbs in High Quantities

Unfortunately, the modern diet is associated with a high consumption of carbs. The rates of obesity have increased only in the past few years, when more and more people have fallen prey into the trap of carbs.

The excessive intake of carbohydrates can lead to weight gain and obesity in most cases. A diet rich in carbs has a negative influence on the insulin resistance. Moreover, it increases glucose levels and reduces the level of good cholesterol.

All of these changes translate into a higher risk of diabetes and heart problems, as the metabolism is disturbed.

How It Feels to Follow the Keto Approach

The reduction of carb intake, associated with a higher consumption of proteins, has proven to be quite beneficial (both physically and mentally). The sensation of lethargy, normally caused by the increased carb intake, disappears and the mood improves.

At the beginning, one might have difficulties reducing the carb intake. However, as the body accustoms to these dietary changes, the sensation of hunger disappears and one is less tempted to give into cravings. As the fat metabolism is improved, one begins to notice the weight difference and feel better overall.

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Tips for Successful Weight Loss

When it comes to weight loss tips to remember, this is the most important one:[4]

You need to make sure that your daily carb intake does not exceed 20 grams, regardless of how much fat or proteins you plan on consuming that day. The intake of carbs should not be influenced by the total caloric intake.

The transition from your regular diet to the ketogenic approach should not take place all of a sudden. You need to take a gradual approach, so that your body has the necessary amount of time to adapt to the new diet.

In order to facilitate this transition, you can opt for meals that mimic regular, carb-rich foods. These will help you stay on the diet and achieve your weight loss goals, without too much effort.

What Foods Are Allowed to Eat?

If you have decided to go on the ketogenic diet, you need to up your protein intake. You are allowed to consume lean meat, such chicken, eggs and dairy products, such as full-fat cheese. Fatty fish, such as tuna and sardines, as well as seafood is allowed.

You can also consume olive oil and flax seed oil as these deliver beneficial fats to the body. Vegetables such as spinach, cucumber, lettuce, celery, cauliflower, eggplants and carrots are allowed. As for fruits, you can consume berries of various kinds, citrus fruits, tomatoes and avocados.

Do not be afraid to consume olive oil of good quality as this is one of the best food products for someone who is on a weight loss diet. In the Mediterranean area, olive oil is eaten in generous quantities and the people here do not suffer from obesity (also have a reduced risk of heart problems).

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What Foods Are Restricted?

Simply put, you need to drastically reduce the carb intake. This means that you should eat white flour products, potatoes and pasta as little as possible. The same goes for bread and rice.

It is important to be aware of the fact that carbs are found in other food products, especially in sweets. Stay away from sweets, cakes and other similar items that are rich in sugar. Of course, fruit juices and soft drinks are on the no list.

The Truth: Does the Ketogenic Diet Actually Promote Weight Loss?

In the introduction, we have talked about obesity and the risks associated with weight gain. The ketogenic diet can reverse such changes, allowing one to keep the hunger sensation under control and reduce the intake of food.

Proteins are a big part of this dietary approach, offering a prolonged satiety sensation. On the other hand, both carbs and fat are less filling, causing one to feel hungry quicker.

As one begins to consume more proteins, the sensation of hunger appears at longer intervals. The ketogenic diet will not cause one to feel hungry all the time, presented a higher success rate than other dietary approaches.

As the carb intake is reduced to the lowest possible level, the ketogenic state will occur and the body will no longer rely on glucose for fuel. The ketone bodies produced in the liver, from the fat reserves, will act as fuel.

It is important to understand that the body needs time to adapt to the state of ketosis. You need to pursue the dietary approach and not be satisfied with the initial weight loss, which is due to the diuresis process. Soon, you will see that your body has begun to burn fat efficiently, allowing you to return to a healthy figure.

The ketogenic diet presents a number of advantages, starting with the fact that you have plenty of allowed foods to organize your daily meals. Moreover, you can follow this diet, without having to count calories or keep track of how much food you have eaten.

More Weight Loss Tips

Featured photo credit: Khamkhor via unsplash.com

Reference

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Evlin Symon

Evlin Symon is a health and wellness expert specialized in fitness, weight loss, pregnancy, nutrition and beauty.

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Last Updated on October 20, 2020

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future. Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

Bonus: Think Like a Rhino

More Tips for Procrastinators to Start Taking Action

Featured photo credit: Malvestida Magazine via unsplash.com

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