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What you will learn with this eBook

INSIDE, YOU'LL GAIN ACCESS TO DETAILED INFORMATION ABOUT LOW CARB EATING AND HOW TO GET STARTED ON YOUR NEW JOURNEY TO BETTER HEALTH AND WEIGHT LOSS TODAY!

How to gain more energy and get rid of brain fog

The health benefits of the keto diet

Pankake swap for Keto Diet
Pankake swap for Keto Diet

The Health Benefits Of Low Carb Besides Weight Loss

Low carb has been studied and it is well documented that their effectiveness is multi-faceted. Of course, the thousands of people who have lost a lot of weight and were able to keep it off makes a low carb eating plan something of an attractive proposition, especially since it is not your typical fad diet, but an actual lifestyle change.

Harvard completed a study that explored just how impressive the results of a low carb diet can be for weight loss, in comparison to a low fat diet that people tend to rely on for all of their weight loss needs.

By now, most people are aware how excellent low carb diets can be for rapid weight loss, but do they offer any other health benefits?

Yes, they do, and that is what makes a low carbohydrate diet such an attractive option when deciding what path to follow.

Additional Health Benefits

The European Journal of Clinical Nutrition explains what other effects a low carb diet has on the human body. Medical professionals have been using it since the 20’s to help epilepsy sufferers reduce the symptoms, furthermore in some cases has rendered the use of medication unnecessary.

There have also been strides made in proving that a low carb diet can be use a therapeutic tool for a number of other conditions, such as polycystic ovary syndrome, the risk of cardiovascular disease, diabetes, Parkinson’s, Alzheimer’s, a number of strains of cancer, diabetes and even acne.

The point of the study was to determine whether the preconceived notions surrounding ketogenic diets have prevented doctors from relying on it as a therapeutic method.

The Mayo Clinic has also explored the other effects that are seen when on a low carb diet. While citing many of the same issues listed by the EJCN, the Mayo Clinic has added cholesterol levels and high blood pressure to our list.

There are variations on what is considered a low carb diet

Anything from 20 grams to 150 grams can be considered low carb. 150 grams will not kick start ketosis to burn fat stores that actually requires less than 50 grams of carbohydrates per day.

Dr. Judith Wylie-Rosett led a study that makes mention of The American Diabetes Association belief that a low carbohydrate, low fat diet can be used to achieve improvement in both weight and metabolism, pointing to the Mediterranean diet as evidence.

The Mediterranean Diet

This is an interesting point, because it’s well documented that the residents of countries in the Mediterranean have higher life expectancies, and while they do eat carbs, their carb intake is much lower than it would be in the United States, or the United Kingdom.

The Mayo Clinic breaks down the Mediterranean diet which hinges on eating plant based foods, nuts whole grains, and legumes. Olive oils are used in place of butter, and herbs and spices replace salt. It is more common to eat white means and leave red meat to the odd occasion, and meals are spent with family and friends and consumed over a few hours.

WHO has a list of life expectancies for every country and the United States average is 79, while Greece is 81, Spain is 83, and so is Italy.

Conclusion

There are a number of low carb diets that you can follow; you can be as strict or as lenient as you wish. Whether you are looking to lose weight, maintain muscle, or reduce your risk of heart disease.

In addition to the benefits listed above, a low carb diet can also serve as an appetite suppressant. The American Journal of Clinical Nutrition explored the reasons why, concluding that the high protein diet could be an explanation as to why.

Additionally, another similar study saw that participants on a diet that was high in protein and fat, but low in carbohydrates didn’t have the same food cravings as the participants did that were on a low calorie, low-fat diet. This is because greatly reducing carbs and eliminating sugars, actually helps to regulate blood sugars so that the appetite is naturally suppressed eliminating those horrid out of control food cravings.

How to speed up fat burning

Exactly how to induce and maintain ketosis

The different types of Ketogenic diets

How to trim carbs and still enjoy eating out

Sample Menu Section

some sample content of the book

  • Table of Content
  • About Butter up and Thrive
  • What Is The Ketogenic Diet
  • Fuel Utilization In The Body: The Main Principle Of Keto

About This Book. 8

The Author. 8

What Is The Ketogenic Diet 11

Types Of Ketogenic Diets. 13

Fuel Utilization In The Body: The Main Principle Of Keto. 14

Lipolysis And Ketosis. 16

Ketosis Versus Ketoacidosis. 17

Fuel Utilization By The Brain. 18

What The Science Shows. 19

Benefits Of The Ketogenic Diet 24

How Reducing Carb Intake Affects Appetite. 29

1.        The Leptin Equation. 30

2.        Blood Insulin Levels. 33

A Closer Look At Carbohydrates. 35

Types Of Carbohydrates. 36

Simple Carbohydrates. 36

Complex Carbohydrates. 37

Glycemic Load. 38

The Glycemic Index. 39

Simple Versus Complex Carb on the GI Scale. 40

Carbs And Ketosis. 40

Sugar Alcohols. 41

Reducing Carbs To Induce Ketosis. 42

How To Calculate Impact Carbs. 43

The Role Of Fiber. 43

Net Carb Formula. 43

Key Considerations For Fiber And Carbs. 44

Rules Of The Ketogenic Diet 45

Evaluating Macronutrients In Ketosis. 48

Choosing The Right Fats In Keto. 49

What Fat Does Inside The Body. 50

Types Of Fats. 51

Optimal Fat Intake. 52

Low Carb Food Shopping List 54

Meat, Fish And Poultry. 54

Seafood. 55

Fats And Dressings. 55

Soy Vegan Protein. 56

Vegetables. 56

Fruits. 58

Dairy. 58

Cheeses. 59

Herbs And Spices. 59

Nuts & Seeds. 60

Zero Carb Drinks. 61

Alcoholic Beverages. 61

Miscellaneous And Snacks. 62

High Carb Foods To Avoid. 63

All Sugars. 63

Baked Goods and Sweets. 63

Candy. 64

Packaged/Processed Snacks. 64

Dairy. 65

Sugary And Starchy Fruit 65

Starchy Vegetables. 66

Grains And Starches. 67

Legumes. 68

Drinks. 68

Sample 1 Day Keto Menu. 69

Eating Out 70

Testing For Ketones. 71

Optional Supplements. 73

Frequently Asked Questions. 75

Final Thoughts. 79

Appendix – Keto Food Pyramid. 80

Low Carb Swaps For Carb Filled Favorites. 81

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About

This site is all about the Ketogenic (KETO) diet and its many health benefits.

  • How to gain Energy with this diet
  • How to gain a healthy body with this diet
  • How to gain more mental power with this diet
  • How to cook for this diet
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