Utilizing the KETO and PALEO Diet for Maximizing Fat Loss and Health

The term diet can mean different things to different people. For most of us, the term diet is most likely associated with weight loss. For many, diets are deemed as a fad or some extreme method to lose weight fast, like the Hollywood diet that claims to it will help you lose up to 10lbs in two days.

Diets like these usually have many more drawbacks than actual successes. Yes, one may lose 10 lbs on a particular diet, but most likely this same person who lost 10 lbs in 2 days will ultimately gain back all ten pounds, plus a few extra in a relatively short period of time. The reason for this is simple; the said diet is simply too restrictive

Living on liquids or extreme calorie restrictive diets are almost impossible to continue for long periods of time. Extreme dieting can be very taxing on the body and mind. The mind and body will eventually break down due to lack of nutrients; extreme hunger pangs or racing thoughts about food will wear on the dieter until he/she eats. And when this happens, so many times it results in binge eating. Once a dieter breaks that extreme diet, it is very hard to find the motivation to continue.

Yet, with all that said, diets do have a place.   If properly maintained and balanced, diets can be sustainable and even play an important role in our health.

When we think of the Atkins or the popular Ketogenic diet, it’s often associated with fat loss. However, both diets were developed for health reasons. The Atkins diet was used to help diabetics control their blood sugar and the Ketogenic diet was created to help epileptic patients with seizure outbreaks. The fat loss obtained was simply a byproduct.

There’s also the Specific Carbohydrate Diet or SCD that restricts an array of complex carbohydrates and simple sugars that helps those suffering from Crohns, IBS, and Autism.

Another is the elimination diet. This diet is helpful for those with a sensitive gut, food intolerance, or allergy.  On this diet, dieters eliminate foods they suspect might be causing their problems over a period of a few weeks, and then slowly reintroduce the eliminated foods individually back slowly.

I share this because what we eat and how much we eat has such a strong influence on our overall health and the body’s ability to heal itself.  This goes double for people suffering and looking to CBD oils to for relief.

As I mentioned in an earlier post, we see patients coming to our store daily expecting CBD to fix their problems, while continuing to make the same bad lifestyle choices. Then, when they don’t find the relief they’d hoped for, they blame CBD!

For example, a lot of the pain we feel is caused by inflammation in our body. CBD has been shown to reduce inflammation, thus reducing pain. Sugar and processed carbohydrates have been shown to increase inflammation, thus attribute to the pain we feel. So, when someone is consuming a large amount of carbohydrates, which causes inflammation and taking CBD to lower inflammation, the two are actually just battling each other. Instead of the CBD working on the pain area it’s fighting the overall inflammation being caused by the carbs, or any other inflammation causing foods! The CBD never had a chance to actually reduce the areas of inflammation because it was being overpowered by junk food!

CBD is a supplement and should be treated as such. It’s my belief that for and CBD product to work fully it should be in combination with a proper diet and exercise program (unless they are physically not able to exercise or their doctor says no).

In today’s post we’re going to discuss the Ketogenic and Paleolithic diets.  Both work well for fat loss, inflammation and kicking food addictions like sugar. We’re also going to discuss how you can start incorporating them into your daily life without much struggle. Remember, we aren’t just trying to diet for fat loss, we are dieting as a way to prep the body and promote self-healing.

First off, I’m not suggesting that these two diets are the only diets that work. I realize there are many who will swear by a plant based diet and many who will say a balanced diet is the best diet. Ultimately it’s up to you to decide which diet is best for you! Regardless of the diet choice, the one thing you’ll most likely find with any diet is the elimination of processed carbohydrates and sugars. At the very least, by eliminating these two killers, you will experience better health!

So let’s get started!

Ketogenic Diet

The Ketogenic diet, or Keto as it’s known is all the rage these days. This diet is very similar to, but not the exact same as the Atkins diet that was popular in the late 90’s early 00’s.

The Keto diet is a low carb diet that consists of eating high fats, medium proteins, and low carbohydrates. The focus of this diet is to force our bodies to burn fat for fuel rather than glucose.

Glucose is the primary source of energy for our body. Glucose is a simple sugar that comes from carbohydrates and is stored in our muscles and liver as glycogen through a process called glycogenesis.

On the Keto diet, carbs are restricted to about 5% of ones total diet. By restricting carbohydrates, our body will turn to the stored glycogen in the muscle and liver until the glycogen is depleted. After this happens, the body will turn to stored fat for energy through a process ketosis.

One of the great things about the Keto diet is that it can be adjusted to your lifestyle and dieting goals. Again, when I say dieting goals, this doesn’t have to mean weight loss.  This diet offers an array of health benefits, which I’ll discuss shortly.

Although the diet Keto is hugely popular, it has been getting a bad wrap recently about the effects of depriving the body of carbohydrates over long periods of time.   It is true that healthy, non-processed carbs should be included in a healthy diet, forgoing carbs for a short period of time, while shedding fat or lowering inflammation is absolutely fine.  Moreover, what many conveniently not share is that the keto diet can be practiced in different ways that allow for carbohydrates.

Types of Ketogenic Diets:

  • Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs.
  • Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
  • Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
  • High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.

Losing Weight on the Ketogenic Diet:

If you follow the basic keto principles outlined above you will lose body fat quickly and pretty easily.

There isn’t a need to calorie count on the keto diet as long as you keep the fat content high, protein medium and very low to no carbs. However, this doesn’t mean you should gorge yourself with food. Slamming back eggs and gobs of peanut butter will not result in fat loss.  After all, losing weight will always come down to calories in versus calories out.

Food Sources

To get the most from a ketogenic diet it’s important to consume high quality, non-processed carbohydrates and sugars.  Carb sources should come from complex carbs like vegetables.  As you progress on the diet and are comfortable getting into ketosis, it’s ok to take in fruits or other natural carbohydrate sources.

Fat should also come from natural sources like animal fats, nuts, and avocados, coconut/MCT oil, olive oil, etc. Stay away from trans-fats.

If cooking is not your thing, or if you don’t want to invest the time to learn how to cook keto-friendly meals, then head over to theketobox.com where you can get keto meals and snacks delivered to your door! A few of our customers order there and swear by them!

Health Benefits of a Ketogenic Diet

The ketogenic diet offers a wide array of health benefits. Below is a list of the primary benefits:

  • Depression and Anxiety Relief– According to Jeff Volek, a professor at the Ohio State University, and expert on the ketogenic diet had this to say “By virtue of cutting back on sugar and processed carbs, a ketogenic diet may improve mood state. The increase in circulating ketones may also directly benefit brain chemistry and function in ways to improve depression.”
  • Reverse Diabetes – Fat loss is linked to type-2 diabetes. By losing fat you will reduce the risk of developing type-2 diabetes. Moreover, a ketogenic diet is show to improve insulin sensitivity up to 75%
  • Minimize Risk for Heart Disease – The ketogenic diet can improve risk factors like body fat, HDL cholesterol levels, blood pressure, and blood sugar
  • Treat Cancer – The keto diet is currently being used to treat several types of cancer and slow tumor growth.
  • Reduce Symptoms of Alzheimer’s – This diet may reduce symptoms of Alzheimer’s and slow its progression.
  • Epilepsy: Research has shown that the ketogenic diet can cause massive reductions in seizures in epileptic children.
  • Improve Symptoms of Parkinson’s– One study found that the diet helped improve symptoms of Parkinson’s disease.
  • Lower Risk for Polycystic Ovary Syndrome-The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome.
  • Help with Brain injuries– One animal study found that the diet can reduce concussions and aid recovery after brain injury.
  • Improve Acne– Lower insulin levels and eating less sugar or processed foods may help improve acne.

Risks

When starting a ketogenic diet there are some risks to be aware of. In my opinion, the risks associated with the keto diet are very minimal and easily managed, especially when compared to the risks to those living an unhealthy lifestyle. However, that’s ultimately your decision. Always consult your doctor before starting any diet.

Muscle Loss: Some studies suggest that people who follow the keto diet lose muscle even if the diet is in combination with resistance training.  It is said that this is due to the fact that protein alone is not as effective as protein and carbohydrates together after exercise.

To limit muscle lost, you can always cycle in healthy, non-processed carbohydrates after resistance training. See the targeted keto diet mentioned above.

Kidney Stress and Possible Kidney Stones:  Taking in lots of meat, especially processed meats can increase your risk for kidney stones. When combined with a high fat animal diet increases these risks. Moreover, a high animal fat diet makes the urine more acidic, which increases the risk for gout.

To limit this, be sure to add Potassium Citrate your diet. Potassium Citrate is used to treat kidney stones. You can also add baking soda to water, which cleanses the kidneys.

People with kidney disease should consult a doctor before starting a keto diet.

Ketoacidosis:  The keto diet is actually helpful for people battling hyperglycemia isues, but for some diabetics, ketosis can trigger a condition called ketoacidosis. This happens when the body stores up too many ketones, the acids produced by burning body fat for energy, and the blood becomes too acidic. This can lead to liver, kidney, even brain damage. Left untreated, it can be fatal.

To limit this risk, it’s important to diabetics to check their blood sugar regularly and follow a low carb diet like the keto diet under the supervision of a doctor.

Yoyo dieting: Because the keto diet is so restrictive many people will regain their lost weight once they go back to eating carbohydrates.

To limit this from happening, it’s important to limit your time on the keto diet to 1-3 months followed by a more sustainable diet plan that includes carbohydrates from fruits and vegetables rather than processed carbs.

To learn more, visit Healthline.com.

Next up is the Paleolithic Diet

Paleolithic Diet

In its purest form, the Paleolithic (Paleo) diet allows for only those foods that humans ate when they first roamed the planet millions of years ago, which were whole, unprocessed foods.

The Paleo diet can improve your health by eliminating processed foods that have little nutritional value and too many ‘empty’ calories. Instead it’s recommended that you load up on fruits and vegetables that contain healthy vitamins, minerals, and fiber, which fill you up faster so you eat less, helping curb weight gain while cutting out grains, dairy, and legumes.

Paleo dieters do not need to count calories or food macros (proteins, fats, and carbs). There are some versions of the paleo diet that are stricter than others. In it’s strictest form; there is no dairy or legumes. In the less strict versions, those can be consumed.

Another plus on this diet is the ability to make it ‘keto friendly’. For example, a dieter can still consume a high fat/high protein diet with low to no carbs and can also appease vegans who prefer a more high-carb diet coming from green plants.

Remember; if it is man-made don’t eat it!

Health Benefits of a Paleolithic Diet

As with the Keto diet, the Paleo diet also offers a host of benefits.

  • Increased Energy Levels – Paleo dieters claim to have increased and more stable energy levels
  • Reverse Type-2 Diabetes – A study conducted by European Journal of Clinical Nutrition found that people who followed a Paleo diet for two weeks saw improvements in their blood sugar, lipid profiles and insulin sensitivity
  • Anti-Inflammation – Many people experience a reduction of pain due to inflammation because you will be eating more anti-inflammatory foods on the Paleo diet.
  • Balance Blood Glucose Levels – Because you’re avoiding refined sugar there will not be any sugar crashes.
  • Keeps You Feeling Fuller Longer – On the Paleo diet you’ll be eating a higher amount of healthier fats, which will help you feel fuller longer and avoid cravings.
  • May Prevent Diseases – On the Paleo diet you will be eating more anti-inflammatory foods and eliminating refined carbohydrates and other foods known to cause inflammation. In addition, you are also eating more foods that contain antioxidants and phytonutrients, which are known to ward off cancer and heart disease. Moreover, you will be avoiding foods known to cause disease and illness.

As with the Keto diet, the Paleo diet offers its own set of risks.

Risks

Calcium Deficiency:  By eliminating dairy, you could be left with lower levels of calcium and Vitamin D. In the short term, this may not have much of an effect. However, in the long term it could put you at risk of developing osteoporosis, bone fractures, or rickets.

To limit these risks, you can take calcium supplements and cycle in dairy and legumes.

Cardiovascular disease: Paleo dieters can end up eating too much red or fatty meats like bacon, which can raise cholesterol and increase the risk of cardiovascular disease.

To limit these risks, make sure you watch the high saturated fats and incorporate lean meats like chicken breasts.

Yoyo dieting: Because the Paleo diet is so restrictive many people will regain their lost weight once they go back to eating carbohydrates.

To limit this from happening, it’s important to limit your time on the Paleo diet to 1-3 months followed by a more sustainable diet plan that includes carbohydrates from fruits and vegetables rather than processed carbs.

To learn more about the Paleo diet visit Everyday Health.

Supplements and CBD for Faster Fat Loss

As with any diet, there comes a time when the fat loss slows, this is called a plateau. When this hits it can be frustrating for the dieter and when many give up. To fight this plateau off as long as possible, we recommend some healthy supplements to give you a boost. From exogenous keytone products to meal replacement shakes, Ketologic is an excellent choice.  Click the link to visit the ketologic.com website where you will find all of their healthy, weight loss support supplements. 

Cannabidiol (CBD)

In a previous article ‘Intermittent Fasting Combined with CBD is the Ultimate Way to Lose Fat we outlined how CBD products can be maximized through intermittent fasting, but did you know that CBD products also support weight loss? It’s true!

In a newly published study in the scientific journal Molecular and Cellular Biochemistry Korean researchers studies the effects of CBD administered on immature fat cells to explore the potential benefits on the treatment and prevention of obesity.  They found CBD was shown to do the following:

  • Stimulate genes and proteins that enhance the breakdown and oxidation of fat
  • Increase the number and activity of mitochondria (which increases the body’s ability to burn calories)
  • Decrease the expression of proteins involved in lipogenesis (fat cell generation)
  • Collectively, these results stem from the ability of CBD to induce “fat browning” – that is, converting what is normally white-colored fat tissue (WAT-white adipose tissue) that stores energy to beige-colored fat tissue (BAT-brown and beige adipose tissue) that burns it. Previous studies have shown that boosting beige-colored fat in animals improves their glucose tolerance, making them more resistant to diabetes and various blood lipid abnormalities.

Now remember, if you following a low carb diet of any kind, stay away from CBD products that contain sugar because that is a carb and could raise insulin levels. Instead opt for a true full spectrum oil that contains no sugar or fillers. A good choice for many is our Gel Capsules. These are 25mg of full spectrum oil per capsules for only $79.99!

In conclusion

I hope this shed some light on these two very popular diets. And while there are certain risks with each diet, it’s important to ask yourself if the very manageable risks of these diets outweigh your current eating habits. It’s also important to remember that all of these dieting risks can be limited by cycling food groups, the diets themselves and by focusing on lean proteins.

Moreover, it may be difficult to stay on either of these diets long term, and that’s ok.  There’s nothing wrong with using them as a catalyst to jump-start your weight loss and healthy lifestyle. In addition, remember that intermittent fasting will help jump start fat loss even faster. For more information on fasting, check out the article we wrote Intermittent Fasting Combined with CBD is the ultimate way to lose fat, lower inflammation and get healthy.

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