There is an ongoing debate about what theory best explains weight gain — is it the energy balance model or the carbohydrate insulin model. If you are trying to succeed with long term healthy weight loss, should you care about the specifics of each of these models and which is “right?” I don’t think you should. While this makes for an interesting scientific debate, the key is to find the practical solution that helps you with long term health success. Let’s dig into how to figure this out for you.
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Whether you want to lose weight, or just want to lose body fat, a ketogenic diet can help you reach your goals. Unlike high-carb and low-carb diets, keto allows the body to access its stored fat, which can supply your body with tens of thousands of calories instead of relying on glucose. One study showed that fat-adapted runners burned up to 2.3 times more fat than high-carb runners, giving them a huge energy boost throughout a marathon.
The diet can be very restrictive and results in unpleasant symptoms. Since it cuts out whole food groups, the ketogenic diet is not recommended for everyone. It may also be too restrictive for rapid growth and increased nutritional intake. It also contradicts the American Heart Association’s and Dietary Guidelines for Americans recommendations by emphasizing saturated fat, which has negative effects on the levels of blood LDL cholesterol. However, there are ways to make ketogenic diets more moderate by including high-fat, low-carb, and high-fiber foods in your diet.
In addition to protein, the ketogenic diet requires a lot of protein, as the amino acids found in this food can be converted into glucose. The key is to eat enough protein to maintain lean body mass and muscle mass while still maintaining the required amount of protein to cause ketosis. However, too much protein can kick the body out of ketosis and put you out of ketosis. In addition, it’s important to avoid too much carbohydrates and eat less protein.