Considering a Tailored Custom Keto Diet Plan? - Learn more about KETO
Learn more about the Keto Diet and a Tailored Custom Keto Diet Plan
The Ketogenic diet is the Simplest, Most Effective way to Lose Weight Without Exercise
The ketogenic diet is a very low carb, high fat diet that a lot of people are talking about. It features many similarities with the Atkins and low carb diets, including a drastic reduction in carbohydrate intake and direct replacement with fat and proteins.
This reduction in carbs sends your body into a metabolic state called ketosis, at which point it becomes incredibly efficient at burning fat and producing ketones in the liver as an energy source.
Ketogenic diets can also cause significant reductions in blood sugar levels and insulin activity, giving them an array of healthy effects.
If your here though its more than likely you know a little bit about the Keto Diets and its many success stories.
I can vouch for the success of the Diet myself as I have used the Keto Diet on and off over the last several years and it has always worked wonders.
If you want to jump straight in and check out a customer diet plan builder have a look at the following link otherwise read on to learn more.
Not sure yet, learn more about the Keto Diet!
BENEFITS OF THE KETO DIET
Research has shown that following a keto diet can lead to weight reduction and improved management of insulin or glucose levels, reduce physical symptoms like aches and pains and help with the management of chronic inflammatory conditions such as those related to eczema.
It has also shown to strengthen the immune system and keep inflammation under control, be useful for addressing ailments such as ulcerative colitis or Crohn’s disease, have positive outcomes when it comes to managing some neurological disorders like epilepsy, and maintain healthy digestive health.
1. Keto Diets and Weight Loss
Weight loss is a huge benefit of being on the keto diet. and you can expect to lose up to 10 pounds within just two-three weeks although like every diet this can vary. The Keto Diet however is still one of the quickest and most effective to be on.
Like most calorie deficit diets the first 4-6lbs can simply be fluid loss which is common when you start a diet and use up your glucose reserves, but with the keto diet you never give your body the chance to replenish this reserves allowing continued weight loss, opposed to fluctuation of your glucose levels.
This initial weight loss is then followed by a slower weight loss, although this time you’re now losing body fat and not water weight.
Another benefit of the Keto Diets are lower blood pressure and higher good HDL cholesterol levels which were discovered during several month long blind trials.
The LCHF diet induced a rather modest increase in HDL cholesterol (effect size 0.32 mM) in the current trial. - https://www.ncbi.nlm.nih.gov/ (3)
2. Improved Blood Sugar Levels
Carbs may be an essential part of the human body, but too many carbs in your diet can lead to problems. Carbs are converted into glucose (your body’s preferred energy source) which leads to blood sugar spikes, mood swings, and inflammation – not to mention it is closely associated with obesity and insulin resistance.
Because carbohydrates promote a rise in insulin levels, eating fewer carbohydrates can help with reducing the likelihood of diabetes becoming unmanageable. Eating less carbs is particularly important if you’re trying to avoid diabetes or manage it efficiently, and it can be even more beneficial if you are already living with type 2 diabetes.
Switching to a low carb diet has been shown to reduce your blood sugar level and improve its stability, this has shown amazing improvements for people suffering from type two diabetes and in some cases has even been shown to cure the condition https://www.diabetes.co.uk/
3. Reduced Inflammation
To become the healthiest, people should look to eliminate things in their life that worsens their chronic inflammation. As an example, you should stop consuming sweets or heavily processed foods because they can increase your level of blood sugar and cause spikes in energy and anxiety.
Eating too much processed food can sometimes cause inflammation as a result of glycaemic load. To be specific, carbohydrates that enter the blood stream too quickly and cannot be used fast enough to make it usable fuel known as glucose.
As such the Keto Diet has anti-inflammatory effects on the body due to the vast reduction in sugar that will be consumed.
Carb reduction, especially sugar and enriched carb-rich processed foods, can be important for disease prevention and optimum health.
4. Improved digestion
Some people have problems digesting carbohydrates in one form or the other, there is even a name for these type of carbs called FODMAP's (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols)
Many people experience digestive problems from carbs, think about any times you have had bloating, diarrhoea, flatulence constipation, or cramping from eating carb rich food, the same goes for hi carbohydrate alcohol such as beer.
The Keto diet helps to reduce this naturally by cutting the source of the problem "Carbs" and in this regard people that suffer from problems digesting carbs should consider a lower carb diet. https://wexnermedical.osu.edu
Learn about how the Keto Diet has helped me
Living in rural Britain, and surrounded by wonderful outdoor natural sites, I love the outdoor life regularly walking and hiking.
However in the winter months during those cold and dark days im often stuck inside finding it harder to control my weight, I like to stay in shape but after a long day at work I like many don't often have time for the gym.
So I often turn to the Keto and low carb diet to get back in shape before the summer. Starting just after Christmas and Stopping around early Summer.
So Why the Keto Diet?
Well that's easy, I choose the keto diet because it's the easiest to stick to with the best results. With other diets you have to count calories, work out how many calories you need in a day, check fat levels of your meals, types of fat etc, you are left in a calorie deficit and essentially feel flat and tired all the time.
With the Keto Diet, you can eat exactly what you want with one exception the food has to have low carbs.
This might sound like snake oil and too good to be true but it really isn't, its simply down to how your body processes the types of foods we eat.
Without getting too technical, we all know that we should take in a balanced diet, but the one we use today doesn't always work that well with our lifestyles
The given daily intake of different foods is recommend at.
- Carbohydrates comprise 45–65% of calories
- Fat 25–35% of calories
- Protein 10–30% of calories
As stated by the National Library of Medicine - https://www.ncbi.nlm.nih.gov
Let look at this your body is consuming up to 65% carbs that means its setup to process these carbs quickly and can either put them to use as energy of store them as fat, it's easy for the body as it's what its always been used to doing.
When you go onto a Keto Diet, the body suddenly has to switch over from using carbs as it energy source to using fats, it creates a set of chemicals that makes the body go into Ketosis hence the name of the Diet.
The body then has to use fat for energy not carbs.
Guess what this means? Your body will start using your own body fat for energy which intern helps you to loose weight quickly.
On top of this your body still needs carbs to survive so it will synthesise proteins from your food into carbs, using even more fat and helping you loose weight even quicker.
The key to a good Keto diet is to be strict on your Carb intake and to east lots of healthy vegetables to ensure you still get the nourishments your body requires.
You can even undertake a cheat day once a week as long as its the same day every week and eat what you want to. This way your body gets an extra shot of carbs to help it with any muscle repairs without affecting the process of your diet.
You can still eat all the following Keto friendly items as well
All Fish and Shellfish
Low Carb Vegetables
asparagus, avocado, broccoli, cabbage, cauliflower, cucumber, green, beans, eggplant, kale, lettuce, olives, peppers (especially green), spinach, tomatoes, zucchini
blue cheese, brie, camembert, cheddar, chevre, colby jack, cottage, cheese, cream cheese, feta, goat cheese, halloumi, Havarti, Limburger, manchego, mascarpone, mozzarella, muenster, parmesan, pepper jack, provalone, romano, string cheese, Swiss
Olive Oil and Coconut Oil
Low Carb Fruits
Strawberries, Blackberries, Blueberries, Raspberries
Essentially you only have to check one thing on the packaging or the product you are buying and that is the Carb content. not the type of carbs or the sugars or anything complicated just the carbohydrate content.
I aim to have under 50 grams of carbs a day,
So how well does Keto work?
I will give you my honest stats for this year 2021, in Jan just before I started this years Keto Diet, I weighed 17 st 6 lbs, 5 weeks later I weighed 16 St 5 lbs, it's now April and I weigh 16 St 1 lbs.
To give some clarity on my progress: I am 6ft 3in high with a semi athletic build. my ideal weight is around 15 st 5 lbs at that point I will stop the Keto Diet for another year.
What's it like to be on the Keto Diet?
Your body takes between 3-5 days to progress over to being in Ketosis, you normally notice no difference for 1-2 Days then you will feel very tired for the next 2 days and by the 4-5 day you should feel normal.
When you are over that period you will feel no different to how you did before, you might even have some added benefits such as increased memory.
Things to be wary of on a Keto Diet!
When you are fully in a Ketogenic state, your body can produce and symphysis its owns carbs when need, however it's a slow progress so you have to be careful about the exercise you do.
Light intensity exercise, jogging and walking, hiking, etc etc are all fine, but avoid high intensity or weigh lifting, your muscles need carbs to repair and you can get aches and pains if you over do it.
It's also important to stick to a routine or plan, contrary to what people say you can have a cheat day once a week or every 5 days with a Keto Diet, the main thing to make sure is its only a day you have off and you are strict the next day.
A cheat day once a week on a Keto Diet is in fact called Carb Cycling and its something bodybuilders use to repair muscles whilst still trying to be mega lean.
Added benefits of the Keto Diet!
The Keto Diet can come with a range of other non weight loss related benefits. These include
- Better dental health
- Lower blood sugar levels
- Improved memory as you will be eating a lots of green veg superfoods
- More good HDL cholesterol
- Less bad LDL cholesterol
- You also have a reduced appetite.
How to get the perfect Keto Diet tailored for you!!
Here at the Carb Free Zone we have created a marketplace full of Carb Free and Keto products to help those on their Keto Journeys - That being said for anyone new to the Diet it can be a little daunting with lots to learn and what foods you can eat.
That's why using a Custom Keto Diet Plan such as the one in the banner below can help you start your weight loss journey, They custom build you a plan, based on age, current weight your weight goals and the food you like to eat.
Here is what Diabetes.co.uk have to say about the benefits of the Keto Diet
- Improvements in insulin sensitivity
- Lower blood pressure
- Usually improvements in cholesterol levels
- Weight loss and maintenance
- Blood glucose control
- Stronger mental performance
- Candida Improvements
More about the Carb Free Zone
Welcome to the Carb Free Zone, as regular keto diet users ourselves, we know how hard it can be to find those Keto and Low Carb friendly products.
This is why we created the Carb Free Zone, a place to show-off unique products that can help anyone on a low carb diet.
Feel free to have a browse of the products we list on our site and by purchasing them through us, you can help to make the Carb Free Zone a great resource for people undertaking a Carb Free Lifestyle.
*Note we provide this service to you as an option for those that want a tailored plan, we haven't tried this service ourselves and cannot vouch for its claims, please be sure to check all terms and conditions before signing up to any offer
The health information that The Carb Free Zone provides across all of it sources, including this website is for educational purposes only and should not be used as a substitute for medical advice.
Be sure to consult with a qualified health professional or your doctor for your individual needs
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