Much has been said through the years about the ketogenic diet and with movie stars like Megan Fox, Mick Jagger, and Adriana Lima being fond proponents of the diet, it prevails very famous.
What is the real difference among a ketogenic diet and a low fat diet plan? While many people swear about decreasing fat intake, studies have shown low carb plans are more efficient for both weight loss and decreasing high cholesterol.
There are a lot of low carbohydrate diets, but the ketogenic diet usually limits your carb intake to 20 to 50 grams a day. The ketogenic diet involves that you to enter in a stage of ketosis, and that normally 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 the following:
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
Snack: avocado or ten olives or flaxseed crackers with salsa
Dinner: Cajun chicken with a side of veggies cooked in butter or steak with veggies in butter or salad with olive oil and vinegar or grilled salmon with a side of spiral cut zucchini pasta with sauce
Snacks before meals can as well 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.
Low Fat Versus Low Carb
Feeling Full and Avoiding Hunger
The ketogenic diet normally is more about choices rather of deprivation because you can eat all kinds of real, whole, and pleasant-tasting food with quite a few satisfying meats, chicken, seafood, cheese, non-starchy veggies, and natural organic fats. It is easier to follow a ketogenic than a low fat diet because low carb eating regulates the urge for food, and naturally satisfies you so you eat less, without going through hunger. This is because eliminating carbs in addition eliminates erratic blood sugar spikes that cause out of control cravings and starvation.
Long Term Sustainability
One of the most important considerations in the actual success that any diet plan has or will have is its sustainability over the long time, and the success measure of any weight loss plan is the person’s ability to keep the weight off for a long time.
In regards to the above, low carb wins over low fat because when individuals are convinced and not white knuckling their way through the day, the probability of long-term success increases exponentially, this is among the reasons that low carb is a way of life and not just a transitority diet.
What The Studies Show
A study by the Duke University Medical Center in Durham, North Carolina set out to compare the effects of a low fat diet versus a ketogenic diet program. What they discovered over their 24 week that not only did the low carbohydrate diet retain more of the participants than the low fat group did, but they additionally lost more weight, and had a bigger lower triglyceride levels.
A low fat diet is usually a transitority diet, one that you can’t sustain because there are a big number of temptations to give in to; the ketogenic diet doesn’t restrict you to the same level so it’s easier to preserve on a long-term basis. That signifies the weight you lose remains lost, which explains that low carb is a way of life and not just one more fad diet.
More Studies Support Low Carb Diets
Over Low Fat Since 2002, more than 20 randomized controlled trials have been published in respected, peer-reviewed journals that prove the fact that low carb diets are more efficient for weight loss and safe without any adverse effect, this can’t be said about many of the fad diets.
Several studies, include Volek et al, Foster GD, et al, Keogh et al, Westman et al, and Gardner et al have shown low carb eating to conduct to more weight loss, and particularly visceral fat (belly fat), and to improve HDL cholesterol, insulin levels, blood sugar levels, and blood pressure as when compared to low fat plans.
The above studies and others support the fact that low carb wins over low fat in weight loss and decreasing risks for cardiomyopathy. Without doubt, you should at all times ask your physician before starting any diet plan.