What Is The Keto Diet

The keto diet is one of the most, if not the most, popular diet in the world.  It’s a diet that has been backed by many doctors and scientists alike. 

So the question becomes why has the keto diet been successful for so many when other diets have not.

Now the simple and short answer to the question of why keto has been so effective compared to many other diets is that it is so effective because it makes your body more effective at burning body fat.

How Does the Keto Diet Make Your Body More Efficient At Burning Fat?

To understand how the keto diet makes the body more efficient at burning fat it’s important to understand where and how the body gets energy.

The body gets its energy from the proteins, carbs, and fats it consumes. Now all energy sources are not created equal. The body can extract energy out of some sources easier than others.  The easiest source for the body to get energy from is simple sugar.

This is why if you’re eating a diet high in carbs where you’re constantly eating carbs they body won’t bother as much to burn stored fat, because it has fresh new supply of carbs that are being consumed that it can get energy from.

When you deprive your body of its primary energy source and then replace the primary source from carbs to fat, it must adjust physically. That is ketosis, where the body makes a physiological change, adjusts, or adapts by going through a physiological change called ketosis to where it can get energy from fat. With ketosis, ketones develop, making the body better able to withdraw energy from fat. Now that stored pesky stubborn fat is no longer safe because the body is more geared to burn fat, than compared to when you had a diet where you were taking in a lot of carbs.

Ketosis is great because if makes your body more efficient at burning fat.

Studies show that the keto diet can be good for weight loss (1).

What Should Meals Look Like With The Keto Diet

It doesn’t take a huge amount of fat content, as many fats are very calorie-dense.

Weight Loss Tips

There are certain must-know tips when trying to lose weight. Many people have to learn these lessons through trial and error.  However, in this article, we want to speed up your learning curve. Here are some great tips to help you speed up your weight loss learning curve.

1. Never Completely Quit/Always Come Back

I know “don’t give up” sounds cliché, but this is very important. There will be times when you want to give up, and there will be times when you actually quit. However, it’s important always to come back. You see, each time you come back, you come back wiser and smarter. If you stick out over the long haul, that’s where true success happens.

Don’t ever quit completely. Always come back and try to remember why it didn’t work the last time so that you can come back bigger and better.

You may hit certain points where you’re just not as into losing weight, which can happen for a variety of reasons. Sometimes these breaks can be longer than others but always come back. By dusting off your shoulders, you come to be better, and over time you will gain the wisdom to lose weight and keep it off long-term.

 

2. Try To Make Your Meals Enjoyable

Try to make your meals not just weight loss friendly & nutritious but also filling & enjoyable. You can do this by having a filling, healthy side.  A great way to do this to have a healthy filling entrée and fruit or vegetable on the side. The entrée job is to make the meal tasty and satisfying and the fruit or vegetable is to make meal nutritious and filling.  Now keep in mind you want to make sure that the entrée is filling.

 

3. Have A “Can Do Attitude”

Understand that many people who are successful with weight loss may have a rocky start. But they never quit permanently or for good. When they did quit they would come right back smarter and wiser.  

 

4. Scratch Beneath The Surface

Whenever you cheat on your diet always scratch beneath the surface to see what’s truly causing you to cheat on your diet.

 

5. Make A Journal

It was just mentioned, weight loss is about learning about yourself, and it can be a lot to keep track of, so it’s good to make a journal and go back to regularly because you may have forgotten some stuff that you’ve lost.

 

6. Shift Your Focus From Losing Pounds to Being Consistent

Shift your focus from losing weight to creating a lifestyle that you can maintain long-term. You see, anyone can lose weight—the real challenge is maintaining that weight loss.

Stop focusing on the number on the scale, and start focusing on consistency.

Is Fiber Good For Weight Loss?

Fiber consumption may aid in weight loss. The reason why fiber is great for weight loss is because fiber fills you up at virtually no calorie expense.

Weight loss is all about creating a calorie deficit where an individual is taking in a lower amount of calories than that individual is burning. Since fiber can fill you up with virtually no calorie expense, fiber can help you achieve that calorie deficit.

How Is Fiber Able To Fill You Up At Virtually No Calorie Expense

The reason why fiber is great for weight loss because it’s hard for the body to break down. You see calories are units of energy that are extracted out of the foods we eat. When we take in to much energy or calories the excess energy is stored as fat.

Now because the body has a hard time breaking down fiber it is for the most part unable to extract energy out of fiber. Therefore fiber travels through the body taking up space in your system and thereby filling you up but it doesn’t contribute virtually any calories to the body.

Now not all fibers are created the same. Two fibers that are great for weight loss

There are 2 main categories of fiber soluble fiber and insoluble fiber.  Soluble fiber has the ability to absorb liquids insoluble fiber does not. We go over how each category of fiber can aid in weight loss.

Soluble Fiber (Absorbs Water)

Soluble fiber is not just great for weight loss because it is filling and has virtually no calories. It’s also great for weight loss because it has the ability to absorb liquids. This capability gives soluble fiber the potential to be very weight loss friendly.

Insoluble Fiber (Does Not Absorb Water)

Insoluble fiber does not absorb water like soluble fiber does. But it’s still great for weight loss because it travels through the body mostly intact, taking up space but not contributing a lot of calories.

 

Great Fiber Rich Foods That Are Good Weight Loss:

Apples

Bananas

Oatmeal (soluble fiber

(Many foods have both soluble and insoluble fiber)

 

Studies

 

Fiber consumption can contribute to better weight and health management (1)(2)(3).

Can Chicken Help With Weight Loss

Chicken has the potential to be great for weight loss because it’s very filling and relatively low in calories. For example, a grilled chicken 3-ounce breast only contains 102 calories, and a single chicken breast has the potential to be very filling. 

Weight loss comes down to consistently taking in a lesser amount of calories relative to that what is being burnt, so foods like chicken that are both low calorie and filling have the potential to be great for weight loss.

 

Preparation

How you prepare chicken can decide whether is a weight loss friendly meal or not, and with chicken less is always more.

Depending on you how prepare chicken, it can eat away at its ability to weight loss-friendly; for example, when you fry chicken, you are cooking in calorie-dense oils that can dramatically increase the calories overall. When it comes to the preparation of the chicken from a weight loss perspective, usually the lesser ingredients, the better. However, if you one to add things, add them in moderation. If you start to prepare chicken with to many high calorie ingredients it can stop chicken’s ability to be weight loss friendly. There are a variety of ways you can prepare chicken where it will still be weight loss friendly.

 

You want to remove the chicken skin. Removing the skin will help lower calorie count of the chicken.

Chicken is one of the best protein sources or one of the most abundant protein sources.

Protein can help reduce ghrelin which is a hunger hormone.

Proteins potential to reduce someone’s apetite is not just hypothetical various studies show that protein is great at reducing appetite. Chicken is one of the best sources of protein.

 

Protein has been shown to both make you increase periods of fullness and also it has been shown to diminish appetite, both of the abilities that chicken has can ultimately result in lower consumption of calories which can lead to weight loss.

One of the reasons chicken is great for weight loss is because chicken is packed with protein.

How To Stop Stress Eating

Stress can cause unhealthy eating and weight gain because you will turn for food comfort to relieve yourself from the stress when you’re stressed. When this happens, a lot of unhealthy eating can occur because you’re in a more impulsive state.

Stress’s effect on bad eating is not hypothetical. There are studies that show a link between cortisol, which is a chemical that is released when you’re stressed and bad eating.

There is one chemical, in particular, cortisol which is released and upon times of stress, and there have been studies that have shown a link between cortisol and unhealthy eating practices.

Stress eating may seem purely emotional but keep in mind emotions are chemical reactions, in when you’re stress and then you turn to eating keep in mind that they’re a lot of chemicals at play.

How To Stop Stress Eating

– Find alternative ways to deal with stress or find outlets for your stress. An example of an outlet for stress is exercising, exercising can be a great way to deal with    

– Learn what causes you to stress, and then find better ways to deal with or avoid these triggers so they don’t cause you stress.  Keep in mind it may be a single even that causes you stress you may just have a natural anxiety.

– Have a morning routine. If you have a morning routine where you can prepare for the day physically and mentally, it can reduce  the stress you feel that day.

– Get professional guidance on how to deal with stress.

– Always keep going, never just sit in wallow dwell on whatever is stressing you out because chances are you will stress yourself out even more.

– Practice centering your mind. There are studies that show that meditation can lead to a reduction in binge eating and emotional eating (1)(2).