fbpx

The Ketogenic Diet Versus Low Fat Diet Plans

Much has been said over the years about the ketogenic diet and with celebrities like Megan Fox, Mick Jagger, and Adriana Lima being fond proponents of the diet, it remains very popular.

What is the real difference between a ketogenic diet and a low fat diet plan? While many may swear about reducing fat intake, studies show low carb plans are actually more effective for both weight loss and reducing high cholesterol.

Ketogenic Diet

There are several low carbohydrate diets, but the ketogenic diet generally limits your carb intake to 20 to 50 grams a day. The ketogenic diet requires you to enter the stage of ketosis, and that generally does not occur unless you are consuming about 20 grams of carbohydrates per day.

A sample menu plan when you’re on a ketogenic diet looks like this:

Breakfast: bacon or sausage, eggs, and coffee with cream and stevia

Snack: 1 ounce of cheese with cucumbers or celery

Lunch: Tuna salad or egg salad wrapped in lettuce or lettuce wrapped burger with ghee

Snack: ½ avocado or 10 olives or flaxseed crackers with salsa

Dinner: Cajun chicken with a side of vegetables cooked in ghee or steak with vegetables in ghee or salad with olive oil and vinegar or grilled salmon with a side of spiral cut zucchini pasta with sauce

Snacks between meals can also include string cheese, a cup of chicken broth, 6 almonds or peanuts, turkey lettuce wraps, hard-boiled eggs, smaller portions of leftover meals, 1 tablespoon of cream and much more.

See the Video For More information

What Is Ketosis?

What Is Ketosis?

What Is Ketosis?

The body typically gets its fuel from dietary carbohydrates, which includes foods like rice, bread, pasta, and other grains, along with fruit, sugars, and vegetables.

When carbohydrates, specifically starches and sugars enter the body they are broken down into glucose, and used by the body for energy. The hormone insulin then steps in to remove glucose from the bloodstream and the body either uses it for energy or stores any that is unused.

Any glucose that is not immediately used as fuel will be sent to the liver and muscles to be stored as glycogen as a fuel reserve, and any unused glycogen in the muscles, such as through exercise or energy expenditure turns to stored body fat.

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

The Keto Flu

Some people may experience keto flu when they begin a low carb diet. While not everyone will fall prey to it, you should be aware of the symptoms: sleepiness and fatigue, brain fog, nausea, headaches and upset stomach.

It doesn’t last long and to be honest, most changes in diet result in similar side effects so it is to be expected.

The best way to ease your symptoms is by increasing salt intake with 2 cups of broth daily or using soy sauce over food to re- balance electrolyte levels in the body. The symptoms will likely disappear within a few days and you will be on your way to ketosis success.