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A Ketogenic Diet: What It Is and Who It’s For

A low-carb diet has many variations — the ketogenic, AKA “keto” model being one — and on a surface level is simply a diet low in carbohydrates. However, the reasons behind why a low-carb diet can be beneficial, if it is or isn’t right for you, and how to begin are a bit more complicated.

First of All, What is a Carbohydrate?

Before getting into the details of a low-carb diet, let’s make sure to have a proper understanding of what a carbohydrate is, exactly.

There are three macronutrients: protein, carbohydrates, and fat. Out of these three, fat is the slowest burning macronutrient (it takes the longest to break down in the body), followed by protein and then carbs. Carbohydrates are naturally occurring in certain foods such as starches, sugars, and fiber, and the healthiest sources are vegetables, fruits, and whole grains.

ketogenic diet

Unfortunately, the SAD (Standard American Diet) includes excessive carbs in the form of breads, pastas, baked goods, and processed/packaged foods. Not all carbohydrates are created equal, and there is a big difference between complex carbohydrates and simple carbohydrates.

Simple carbs are refined carbs that have had their vitamins, minerals, and fiber largely stripped via processing, and are the ones widely linked to a myriad of diseases such as obesity, heart disease, and type 2 diabetes.

What Constitutes a Low-Carb Diet? 

Not all low-carb diets are created equal, either, as there are various ways to go about it depending on your goals, lifestyle, activity level, body composition, gender, age, and nutritional needs.

100-150 Grams

This is the most moderate version and is a great place to start. You can fairly easily reach this amount of carbohydrates by simply omitting refined sugars and grains, and eating the bulk of your carbohydrates from all veggies, fruits, and moderate amounts of whole grains. This option is great for moderate weight loss or for maintaining your current weight, along with supporting overall health and disease prevention.

50-100 Grams

This option is definitely more restrictive, and will usually lead to faster weight loss. It still allows for most all non-starchy veggies, some starchy veggies, and about one to two pieces of fruit per day.

30-50 Grams (Ketogenic Diet)

Eating under 50 grams per day (closer to 30), is known as the ketogenic diet. It’s quite restrictive but can offer some pretty impressive benefits to certain people. For example, if you are obese and/or suffer from a metabolic disorder (like diabetes), this diet can be very effective. Your body enters a state of ketosis, which basically switches your brain’s energy source from glucose to ketone bodies. On this low-carb model, you will eat a lot of low-carb veggies (like leafy greens) and very moderate amounts of low-carb fruits (like berries). Starchy veggies (like sweet potatoes, potatoes, and winter squashes) are prohibited, and you’ll get more of your calories from healthy fats.

If you’re considering a ketogenic diet, it is best to consult with a trusted healthcare professional, as this model is not appropriate for everyone.

Benefits of a Low-Carb Diet

Weight Loss (Especially Around the Mid-Section)

ketogenic diet

Multiple studies have shown that people lose weight faster on a low-carb diet versus a low-fat diet, without needing to restrict calories as much (meaning you can eat more calories on a low-carb diet than a low-fat diet and still lose weight).

Research also shows that low-carb dieters lose two to three times the weight compared to low-fat dieters and experience far fewer cravings and less hunger.

Low-carb diets are especially helpful in reducing visceral fat, which is fat that accumulates around our vital organs, giving us not only that “muffin top” look but also putting us at far greater risk for heart disease, diabetes, and other chronic diseases.

A Way to Eat Whole Foods

One nice side effect of eating a low-carb diet is that you will naturally phase out the “bad” carbs and focus in on the “good” carbs. Eating under 150 grams of carbs per day does not allow you to include refined flours and sugars like breads, pastas, and baked goods. Instead, you’ll be eating dark, leafy greens and other non-starchy veggies, and all of your carbs will come from nutrient-dense sources.

ketogenic diet

Support of Chronic Health Conditions 

All low-carb diets (but especially the ketogenic diet) have been linked to prevention and treatment of neurological conditions and metabolic disorders. For example, the keto diet has been long studied for its treatment of epilepsy in children, and is also thought to support Parkinson’s and Alzheimer’s diseases.

Low-carb diets are also known for their ability to treat metabolic syndrome (which involves high blood sugar, blood pressure, and triglycerides along with low HDL/“good” cholesterol and excess abdominal fat).

Craving and Appetite Control

Plain and simple, you won’t stick to a diet that leaves you hungry and craving carbs. Low-carb diets really are the best way of eating to lose weight and experience less cravings and decreased appetite, since both fat and protein are slower to digest than carbohydrates and effectively work to regulate blood sugar levels and keep us satiated. In fact, many people find that they can lose weight on the low-carb model without counting calories.

What to Expect on a Low-Carb Diet and How to Assess Progress

After starting a low-carb diet, you can assess your progress in a few different ways. The number on the scale will probably drop, but remember that this isn’t the only (or best) marker of success. Your body composition will likely change (more muscle and less fat), and you can assess this by simply noting how your clothes fit. You can also keep body measurements using a tape measure (getting someone to help you makes it easier), or taking progress pictures.

ketogenic diet

The first days of a low-carb diet can bring on symptoms sometimes such as fatigue, cravings, and a foggy brain, which is the process your body is undergoing of learning how to turn fat into ketone molecules that supply energy to your brain. (This especially happens on the ketogenic diet.) The process of relying on fat for fuel instead of carbs can take anywhere from a few days to several weeks, depending on the person. 

What if Im a Vegetarian?

While it is more challenging, vegetarians can also adopt a low-carb diet model. Reaching a state of ketogenesis will be nearly impossible (especially if you are vegan), but you can certainly still reap some of the benefits.

If you are willing to eat dairy, a low-carb diet will be easier. Excellent dairy sources of protein that are low-carb include Greek yogurt, eggs, grass-fed butter, ghee, and cheese. These foods also are higher in vitamin B-12 than plant foods.

ketogenic diet

Along with dairy, you’ll also need to include high protein, low-carb veggies and fruits such as cauliflower, tomatoes, onions, bell peppers, eggplant, brussels sprouts, and broccoli. Berries are a great addition as are avocados, olives, and high-protein nuts and seeds. Coconut oil is one of the best fats to include for all low-carb dieters.

So, Whats the Verdict?

To learn more specifics of what to eat on the low-carb model, check out this article. There are various ways to go about a low-carb diet, and it is best to think of it as a long-term way of changing your eating habits — not as a short-term diet. Many studies have shown that the low-carb diet is truly one of the best in preventing future disease and achieving optimal health; however, like any diet, it won’t work for everyone.

5 Exercise Myths for Women That You Shouldn’t Believe

Whether you’re a total gym bunny or new to the wonderful world of exercise, making sure your workouts are effective should be your top priority. What’s the point in hauling yourself to the gym if it’s having little to no effect on your body and general health? While you may think that you’re a workout pro, you may need to do some research. Scarily enough, there’s an array of exercise myths for women when it comes to our fitness.

1. Hardcore Cardio is the Only Way to Slim Down

When we’re looking to burn some fat, we all tend to do the same thing, right? We join a gym, hit the treadmill, and run as fast as we can for as long as we can. It seems only logical, after all, since fast-paced exercise is an easy way to burn calories and generally get a killer sweat on.

But is cardio really the holy grail of fat burning exercise? “Absolutely not!” explains Sam Sheldon, an expert personal trainer from Nuffield Health, UK. Contrary to popular belief, she says, there is a whole load of ways you can burn calories and tone up your body. In fact, there’s one particular form of exercise that’s frequently overlooked but will work wonders — resistance training.

exercise myths for women

“It’s one of the best things that you can do for fat loss,” she explains. “By increasing lean muscle mass you can essentially make your body use fat as a fuel when you are resting. Fat does nothing when it sits on your body apart from take up space and slow us down.

The takeaway is simple. Sure, doing a cardio sesh on a regular basis will help you drop some extra pounds. However, it’s by no means the only (or the most effective) way to slim down.

2. Targeted Fat Loss is a Real Thing

We all have those annoying little problem areas — the ones that seem to plump up overnight but from which you can never seem to shift the fat. It’s no great mystery why the notion of a mystical targeted fat loss routine seems an attractive one.

There’s no quick fix when it comes to weight loss, though; and if you want to get results, you have to work every single area of your body. “Unfortunately doing 300 sit-ups a day will not give you a six pack, and doing 80 bicep curls with a 1 kg dumbbell will not give you guns like Jessica Alba,” explains Sam. “Again, it’s the stubborn fat here that needs moving.”

exercise myths for women

So, if targeted training is a myth, how on earth can you shift all that pesky weight? Well, it should come as no great surprise that it’s all about combining many different exercises in your workout. “By training smart and using big compound multi-muscle movements that burn a significant amount of energy, you’ll absolutely torch that stubborn body fat!” says Sam. “Some fantastic compound exercises include deadlifts, squats, bench press, and overhead presses.”

3. You Should Cut Carbs When Exercising

exercise myths for women

“Carbs have got such a bad rap over recent years,” says Sam. “I always recommend when I’m training people for fat loss that one carbohydrate-rich meal is consumed after a HIIT session and then on days with no training, more fats and proteins are consumed.”

If the very idea of carbs strikes fear in your heart, worry not. Eating a balanced diet – that includes carbohydrates — is the easiest way to ensure that your body gets the nutrition it needs. What’s more, doing so is essential when you’re taking on a new workout routine.

“I think often this sort of thing is way over complicated and there is so much conflicting information. I would say, make it simple. Don’t worry about high GI, low GI, complex or simple carbs,” explains Sam. “If you speak to a qualified personal trainer down at your local gym they should be able to advise you on the best approach to take in regard to nutrition based around your training.”

4. Lifting Weights Will Make You Bulk Up

Do you avoid the weights area of the gym? Do you think that lifting is just for guys? Doubtless, the reason so very many women steer clear of this activity is because they fear the dreaded “bulking up” problem. Yikes.

Luckily, this is a myth that you really don’t need to stress about. The reason that men get larger when they start lifting weights is because they have a wealth of testosterone in their bodies which facilitates muscle growth. Since women have far less testosterone, it’s highly unlikely that we will experience the same body changes as men do.

exercise myths for women

“It totally depends on the woman: her individual body type, biochemistry, previous training history, frequency of training and, of course, most importantly, how much she is eating,” says Sam. “Women don’t produce enough of the growth hormone testosterone to ‘bulk up.’ What we do need to do however is reduce the body fat percentage — that will decrease the ‘bulk.’”

5. The Same Routine Works for Everyone

Finally, here’s one of the most ludicrous exercise myths for women. If you naively think that there’s a one-size-fits-all routine that will work for everyone, you’re sadly mistaken. Every woman out there has a different body type, shape, and metabolism. There’s simply no way that the same exercises will have the same effect on each person.

exercise myths for women

The bad news is this means there’s an element of trial and error when you first try a certain routine out for yourself. The best advice you can get is to work with an instructor to develop a regime that suits your physique, try it for around a month, and then adapt it more if it’s not quite working for you. It may sound like a lot of hassle but remember: your fitness is a lifestyle choice, not just a fad.