The Custom Keto Diet Plan: 7 Benefits Of The Keto Diet

When you hear about the ketogenic diet, the first thing you perhaps think of is what could possibly make it as good as people say. The answer is, there are enough benefits to change your life.

Keto is everywhere; it's the new buzzword, the new favorite among those looking to shed pounds, and the new hate victim of the food-pyramid-spouting-eat-your-whole grains mainstream medical industry. The keto diet, while it is not the magic cure-all for every single disease on the planet does a pretty dang good job at being the potential causer of healing many horrible conditions.

What exactly is a ketogenic diet?

The keto program recommends a diet that is low on carbs, moderate on protein, and high in fat. The idea is to fine-tune nutritional intake in order to send the body into the metabolic state known as ketosis.

The body enters a state of ketosis when it no longer has stores of glycogen sugar to fuel its energy needs. With sugar out of the way, the body has no choice but to tap its stores of fat to get by. The liver converts fat reserves into ketones to present to the body as an energy source. This is why the keto program is a good way to lose fat.

So let's cut through the science, separate fact from fiction, and look at the benefits of the keto diet.

7 benefits of the keto diet

Unlike other diets that offer practitioners a weight loss benefit and little else, the keto diet comes with several benefits.

 #1    Weight loss

Without a doubt, weight loss is the primary goal of the keto diet. It works because it makes the body look to its fat reserves to power its metabolism. It can be interesting to go deeper into the process, however.

Also, for all of the following reasons:

•   The keto diet is composed of approximately 75% fat, 20 % protein, and 5% or fewer carbohydrates. The high-fat content and lack of sugar mean diminished cravings, lack of blood sugar swings and binges, and increased satiation. Increased satiation=eating less. Many people also have food sensitivities to grains, even gluten-free ones, so eliminating them may lead to an increased ability to absorb minerals like magnesium and potassium, which in turn means your body is more nourished and you have fewer cravings

•   Ketones. When your blood sugar is running low, your body turns to its glycogen stores for energy. Typically glycogen stores house about 2000 calories of "backup" energy for when you run out of glucose. Like the intelligent machine it is, your body depletes the glycogen stores and then turns to your own body fat for fuel.

IMPORTANT: The ketogenic diet is not a free-for-all eat however much cheese or super low-carb fat bomb treats you want to diet. If you are eating way more calories than you need, you will not lose weight. So focus on keeping your diet around fatty cuts of grass-fed meat, butter, eggs, avocados, lots of green veggies and cruciferous, and be modest with the keto desserts, dairy, and sweets. 

When the body is deprived of carbs, it enters a state of ketosis. Blood sugar and insulin levels fall when that happens. As the body taps the energy in fat cells, they release considerable quantities of water, making for some great weight loss. The fat cells are then able to enter the bloodstream and make their way to the liver, where they are turned into ketones for energy processing. As long as your diet allows you to stay in a caloric deficit, you get to enjoy the weight loss benefits of the keto diet.

 

#2    It takes the edge off your appetite

When your diet isn't heavy on carbs, you'll find that you don't crave as much food as before. Many people who get on the keto diet are able to fast most of the day, and only eat at mealtimes. They are simply not as hungry as before.

 

#3    Improved ability to focus

When you choose a regular diet that puts carbs into the body, your brain has to deal with the rise and fall in sugar levels that happens as a result. Inconsistent energy levels can make it hard for the brain to focus. With the keto diet, however, the energy source is constant and consistent. The brain is better able to stay focused.

A poorly functioning brain, as you may have already experienced, leads to lessened work productivity, which in turn means an unhappy boss, lack of job satisfaction, sugar cravings for energy, and depression. It's a horrible domino effect. The original ketogenic diet was formulated by Dr. Russell Wilder in the early 20th century to treat epilepsy. The success rate was phenomenal and it is still used today to treat epilepsy and other brain disorders. Research also indicates that ketones are more efficient brain fuel than glucose.

 

#4    You feel more energetic

 When you are on a regular diet, your body is always on the verge of running out of energy. You need to constantly eat and refuel. With a keto diet, however, the body taps its fat reserves, a nearly unending energy source. The body, then, is able to maintain constant energy levels throughout the day. The result is, you end up feeling a lot more energetic.

 

#5    It helps you fight diabetes

When you suffer from Type II diabetes, your body experiences high levels of insulin. Since the keto diet takes excess sugar from your diet, it helps stabilize HbA1c counts, and reverse Type II diabetes.

 

#6    You get improved levels of good cholesterol

HDL cholesterol helps get rid of the body's bad cholesterol reserves. When you're on keto, your body's triglyceride levels fall and your HDL cholesterol levels rise.

 

#7    You get better blood pressure

When you're on the keto diet, it drops your blood pressure. Many people on the keto diet find that they are able to stop taking blood pressure medicine altogether.

 The keto diet can change a person's life. It isn't a difficult diet to get on, either. There are plenty of great recipes for the keto diet. All it takes is the willingness to give it a shot.

Conclusion

If you're reading this article now, chances are you are in some sort of pain, whether physical and/or mental (being overweight, struggling with autoimmune disorders, thyroid disease, fatigue, brain fog) and want to change. Use this information, don't just skim through it and store it in the back of your brain and say "that's nice for some people", motivate yourself to change.

You can check out this FREE simple keto recipe ebook to help you kick-start your journey on the keto diet. Or you can check out the custom keto diet at $1 for a 7-days trial.

When you decide to try the custom keto diet today, here's what you'll get:

1. An eight-week meal plan created based on the expertise of certified nutritionists, personal trainers, and chefs.
2. Meals that have calorie and macronutrient content tailored to their specific situation and goals.
3. A nutrition plan with food variety to ensure they will get a wide range of nutrients and boost the likelihood of sticking to their diet.
4. Meals that are based on personal food preferences to make their diet enjoyable and help them stay on track with their plan.
5. Detailed recipes with step-by-step instructions to make meal preparation super simple (no prior cooking experience needed).
6. A downloadable shopping list each week that details every needed ingredient they will need in the upcoming seven days.
7. Options on how they can customize every meal even more to suit your taste buds.
8. We’ll show them what to eat every day to reach their goals in the fastest and most enjoyable way.

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Myths About Loosing Weight

Many propositions seem entirely incorrect, but simply ideas again be repeated by influential groups or individuals that you think over time the facts are. This is also the case when it comes to diet and weight loss. There are many accepted assertions that are inconsistent and can even interfere in achieving your goals.
 
A small change in behavior leads to permanent weight loss
It is recommended to gradually lose weight by making small changes on a day to eat help move you more or less with the ultimate goal: losing weight. For example, when you are walking every day 2 kilometers you burn 100 calories and in theory would lead to nearly 50 kg weight loss in 5 years. But in reality turns out to cause such behavior to only 10 kg weight loss, because changes in body weight change at the same time as the energy of your body. To achieve substantial change in your body you cannot achieve the desired goal with a little attitude adjustment. You can choose the best for small changes, but keep going with this. Change always more, in both your diet and your exercise habits and you'll still have to do more adjustments in order to achieve your goal.
 
Snacking does arrive
Snacking might seem like a great enemy to weight loss, but it does not have to be that way. On average, we get about 25% of our energy from snacking, so if you choose the right product can actually provide an improvement in our diet. In addition, snacking helps us to curb appetite so we do not overeat during meals. Studies have shown to skipping snacks and meals that the largest group of ‘Barbosa’ women was of normal stature. For snacking actually applies: who snack smart, does not gain weight.
 
Set realistic weight goals
It looks good advice, right? Set realistic weight loss goals, so you're not too frustrated trying to achieve unrealistic goals. How realistic or unrealistic your weight goal, does not affect how much weight you lose eventually, but does affect your motivation. Studies have shown that a weight loss of 25% lower than the realistic goal to ensure that you deliver more effort and better rewarded resulting in more weight loss after 1.5 years. So do not be afraid to ask a clear goal for yourself, because you will probably be more motivated and more successful. Make sure that weight loss happens in a healthy way!
 
Eating fruits and vegetables is the secret to weight loss
Eating more fruits and vegetables is an important strategy for promoting weight loss, because they are usually foods high in water and fiber and low in calories per gram. But their food is no guarantee of weight loss. A study from 2014, various studies about eating and weight loss greetings reviewed has also concluded that eating fruit and vegetables is not directly related to losing weight. Adding fruits and vegetables to your diet does not lead to weight loss if it is not a substitute for a high-calorie product or without additional movement.
 
Rate your motivation before you start
If you feel the need to lose weight, then just go to work. Perfect timing will never be there, and you're probably not ready. It is increasingly common for the start of a health objective of assessing a person's readiness to change, but the motivation for starting appears to have no effect on the amount of weight loss or sustainable success. It seems that the only barrier to start the choice to start or not. When you're ready to start, then just do it.
 
You can eat as much as you want with a diet low in carbohydrates
Many think that it can-eat is a benefits of a low carbohydrate diet, but it is actually a big misconception. Diets with low carbohydrate content are high in fat and protein, two very satisfying components of food. This allows prove carbohydrate diets on that contain fewer calories. It is often advised to eat until you feel satisfied and there is a big difference between "a good feeling" and "eat all you want." High-fat foods are often consumed a low-carbohydrate diet and are high in calories. Overeating is pretty easy if you cannot listen to your own body signals of satiety. If you want to lose weight is like controlling calories of primary importance here is the breakdown of macronutrients (proteins, fats and carbohydrates) important but secondary.
 
There are foods that burn fat
Each appears somewhere a list of "essential" fat burners when it comes to food. The truth is that the list of fat burning foods but is very short and limited to a few, whose operation is not yet sufficiently proven, namely green tea and hot peppers. Most other foods that are labeled "fat burner" is often low in calories and carbohydrates and are high in fiber and / or protein. These foods possess properties which have an influence on hormones that are able to optimize the weight loss and support, but they are not to stimulate the body to burn more fat.

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26 Proven Tips To Lose Weight

26 proven tips to lose weight

The 'business loss' is full of myths. You get all sorts of weird advice, most of which are not based on evidence. But scientists have over the years found some strategies that seem to work. 

Here are 26 tips to lose weight or be based on evidence.

1. Drink water, especially before meals
It is often claimed that drinking water can help with weight loss and that is true. Drinking water can boost metabolism by 24-30% for 1 to 1.5 hours, which can help to burn a few extra calories.

One study found that half a liter of water about half an hour before meals, caused the subjects ate less calories and 44% more weight loss.

2. Eat eggs for breakfast
Eating eggs has many advantages, it also helps with weight loss. Research shows that you have 36 hours eaten fewer calories and you lose more weight and body fat when you replace a grain-based breakfast with eggs.

If you cannot eat eggs, for one reason or another is not a problem. Any good source of protein at breakfast should work just as well. 

3. Drink coffee (preferably black)
Coffee Is wrongly condemned. Quality coffee is packed with antioxidants and can have many health benefits. Research shows that the caffeine in coffee can speed up metabolism and fat burning by 3-11% with 10-29%. Just make sure that you add load NO sugar or other ingredients with many calories. That will be the positive impact of coffee do completely eliminated. 

4. Drink green tea
Like coffee, green tea has many benefits and one of them is weight loss. Green tea contains small amounts of caffeine, but it is also known as catechins jam-packed with powerful antioxidants, of which it is believed that they work synergistically with the caffeine in order to increase the fat burning.

Although there is no uniform evidence is clear from many studies that green tea (the drink, or green tea extract as a supplement) can help you lose weight.

5. Bake in coconut oil
Coconut oil is very healthy. There are a lot of medium-chain fatty acids, which are processed differently in the body than other fats. These fats appear to increase the burning 120 calories a day and also to reduce hunger, so you eat less per day up to 256 calories.

But remember that it is not here to add coconut oil on top of what you already eat anyway; it comes to the replacement of a part of your present (bin) fat by coconut oil. 

6. Take a supplement glucomannan
A fiber called glucomannan appears to cause weight loss according to several studies. It is a kind of fiber that absorbs water and stays for a while in your intestines, which makes you feel fuller and making again you take less calories.

Research shows that people who take a supplement containing glucomannan which lose more weight than those who do not.

7. Use less added sugar
Added sugar is the worst ingredient in the modern diet and most people eat way too much. Research shows that there is a strong link between the consumption of sugar (glucose-fructose syrup) and the risk of obesity and diseases such as type 2 diabetes, cardiovascular disease.

If you want to lose weight, you have added sugars omit as much as possible. Make sure you properly read the labels, because supposedly healthy diet can be full of sugar. 

8. Eat less refined carbohydrates
Refined carbohydrates are usually sugars or grains are stripped of their fiber, nutritious parts (also applies to white bread and pasta).

Studies show that refined carbohydrates blood sugar spikes can leave quickly, a few hours later leads to hunger, cravings and increased food intake. There is a strong link between eating refined carbohydrates and obesity.

When you eat carbohydrates, eat them than their natural fiber. 

9. Follow a low carbohydrate diet
If you want to enjoy all the benefits of carbohydrate restriction, consider a low carbohydrate diet. Numerous studies show that such a diet (or actually eating habits) can help you lose 2 to 3 times as much weight as a standard low-fat diet, while simultaneously improving your health.

10. Use smaller plates
People eat fewer calories naturally as they use smaller plates, according to some studies. Apart trick perhaps, but it seems to work.

11. Provide smaller portions or count calories
Logically can count less food with smaller portions or calories are very useful. There is also research showing that it can help to lose weight off as you track what you eat (in a food diary), or if you take photos of your meals.

All methods that can increase your awareness of what you actually eat may be helpful. 

12. Provide healthy foods in your neighborhood in case you get hungry
If you have healthy foods around you can ensure that you stay off unhealthy things when you get very hungry. A few snacks that are easy to carry and to prepare include a piece of fruit, a handful of nuts, carrots, yogurt or a hard-boiled egg (or two). 

13. Brush your teeth after eating
Although I know of no research on this, suggest many people to brushing and / or flossing right after eating. Then you are less tempted the evening to eat. 

14. Eat spicy foods
Hot foods like cayenne pepper contains capsaicin, a substance that can accelerate the metabolism and your appetite may decrease slightly.

15. Do cardio workout
Cardio training (aerobic exercise) is an excellent way to burn calories and improve your physical and mental health. It especially seems to be effective to lose belly fat, unhealthy fat that accumulates around like your organs and can cause metabolic disorders.

16. Do strength training
One of the worst side effects of going on a diet is that it is often accompanied by muscle loss and a slower metabolism. This is sometimes called the survival position. The best way to avoid this is to do some form of strength training, such as weightlifting. Studies show that weight training can ensure that your metabolic rate remains high and that prevents muscle loss.

Of course it is not just about losing fat. You also want to make sure that what is underneath it will look good. Strength training is essential in order to achieve that. 

17. Eat more fiber
Fibers are often advised to lose weight. Although there is no uniform evidence, according to a number of studies fiber (especially soluble fiber) may increase the feeling of satiety, which makes it in the long run you can keep your weight under control.

18. Eat more fruits and vegetables
Fruits and vegetables have different properties that have effect on weight loss. There are low in calories, but high in fiber. They are full of water, so they have a low energy density. It should be chewed well and they are very filling. Research shows that people who eat fruits and vegetables often weigh less. This kind of food is very healthy and nutritious, so it is important to eat them for several reasons. 

19. Chew Better
It can take a while before the brain "records" that you've eaten enough. Some studies indicate that could help slower chewing to eat fewer calories and to increase the production of hormones that are associated with weight loss.

20. Provide a good night's sleep

The importance of sleep is greatly underestimated, but it is perhaps just as important as eating healthy and exercising. Research shows that poor sleep is one of the biggest risk factors for obesity. In children, there is an 89% increased risk of obesity by poor sleep and adults are 55% more likely.

21. Overcome your food addiction
In a recent study it was found out on 296,211 people in 2014 to 19.9% ​​of the people meets the criteria for food addiction. If you have huge cravings and your food does not seem to be under control, no matter how hard you try your best, then you might never be satisfied. Search in that case for help. It is virtually impossible to lose weight if you do not first deal with this problem. 

22. Eat more protein
Protein is the most important nutrient when it comes to weight loss. A high protein diet found to increase the metabolic rate by 80 to 100 calories per day; while it also ensures that you are so satisfied that you eat less up to 441 calories per day. One study showed that obsessive thoughts decreased food by 60% and 25% of the calorie intake consisted of protein. The desire for snacking late at night is reduced by half.

This is the most important tip in this article. Just add protein to your diet (without any restrictions) is one of the easiest, most effective and best ways to lose weight. 

23. Take whey protein supplement
If you have difficulty getting enough protein in your diet, it may help to take a supplement. One study showed that you can lose weight 3 kilos if you replace some of your calories from whey protein. At the same time take your muscle mass. 

24. Drink no calories, no soft drinks and fruit juice
Sugar is bad, but sugar in a liquid form is even worse. Studies show that liquid sugar calories very well be the worst thing you fat in the modern diet. Example, one study showed that sweetened beverages are associated with an increased risk of 60% of obesity in children, per daily portion. Note that this also applies to fruit juices, which contain a similar amount of sugar as soft drinks such as cola. Just eat fruit, but be careful with fruit juice (or avoid it altogether). 

25. Eat whole foods with simple ingredients (real food)
If you want to be slimmer and healthier is one of the best things you can do eating whole foods consisting of single ingredients. This diet is naturally filling and it is very difficult to get the most of your food on it is based. Remember that real food does not have a long list of ingredients needed for real food IS ingredient. 

26. Do not go “on a diet” just eat healthy
One of the biggest problems with "diets" is that they almost never work in the long term. In fact, people who are dieting over time arriving more - studies show that a diet to predict future weight gain consistently losing weight.

Set a goal to be healthier, happier and fitter instead of going on a diet. Focus on nurturing your body, to dispense instead of your body. Then weight loss should follow naturally, as a side effect.

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