Which Diet Is Best For Weight Loss?

Are you fed up with the obese body? Do you want to lose extra weight? It would be best if you opted for a healthy diet plan. In this advanced age, everyone wants to look smart and attractive. Some people like to lose weight to maintain a healthy posture, while others want to get rid of obesity. Healthy eating habits lead to quicker weight loss.

Those who set the target to lose weight often count calories. Some control the carbohydrates, and others prevent the fats from gaining specific health goals. However, the end target is to change the body’s regular metabolism to lose weight. The stability and adaptability to a particular diet plan are proper to follow.

Which type of diet is the best for weight loss? It is a common question that dieticians ask. Diet conscious population seeks different kinds of diets to gain specific goals. Intermittent fasting, plant-based diet, low-carb diets, low-fat diets, and Mediterranean diets are commonly used to achieve particular health goals. This article will describe ketogenic and paleo diets’ features, advantages, and disadvantages. At the end of this blog, you can better know which diet is the best for weight loss.  

Ketogenic diet

The ketogenic diet or keto diet is a low-carb food with high fats. You might wonder how a high fat-containing diet can help you lose weight. The ketogenic diet is truly helpful in losing weight. Besides, the studies showed that the keto diet is also beneficial for Alzheimer’s disease, diabetes, cancer, and epilepsy.  

How does the keto diet change the biochemistry of the body?

Usually, the human body gets energy from carbohydrates. When you intend to intake a keto diet, you reduce carbohydrates and increase fats. The body’s metabolism changes to a different state. With low-carb food, the human body reduces insulin secretion as well. In normal circumstances, carbohydrates and glucose are the sources of energy. A ketogenic diet turns the body’s metabolism into glucogenesis and Ketogenesis.

 Glucogenesis is the process of producing glucose internally or endogenously. It may include glucose production from lactic acid, glycerol, alanine, glutamine, and amino acids. When you reduce the carbohydrate diet, glucose production also decreases. The body is unable to produce enough amount of glucose from endogenous sources.

In this condition, the human body or tissues automatically change the energy source from glucose to ketone bodies. Beta-hydroxybutyrate and acetone are the central ketone bodies. Thus, ketone bodies become the primary energy source when there is a shortage of carbohydrates and glucose in the body. Further, there is less secretion of insulin with less production of glucose. Consequently, instead of storing fats, the body tissues utilize them for energy.

Similarly, many other hormonal changes occur that promote the breakdown of fats into fatty acids. When you continuously intake a keto diet, the ketone bodies sustain in the body for energy production. This state is called «nutritional ketosis.»

When your body is deprived of carbohydrates, ketosis metabolism remains active. It prohibits the body tissues from storing fats. Instead, the fats are turned into fatty acids and other ketone bodies. Further, heart muscle, brain muscles, kidneys, and muscle tissues can efficiently utilize the ketone bodies for energy. The ketone bodies’ cells lack mitochondria and enzyme diaphorase. The red blood cells and liver cannot use the ketone bodies.

However, Ketogenesis depends upon several factors of the body. How well can a body produce ketones? It depends upon the Body Mass Index (BMI), Basal Metabolic Rate (BMR), and percentage of body fats. The most exciting fact about Ketogenesis is that it can enhance the body’s antioxidant capacity. It also produces a more significant amount of adenosine triphosphate than glucose.    

Studies have proved that the keto diet benefits various neurological disorders like epilepsy, brain injuries, traumatic head injuries, cancer, dementia, and metabolic diseases. Health practitioners consider that the keto diet is also helpful in obesity and weight loss metabolism. Research proved that low-carb food could decrease blood pressure, blood glucose, and insulin secretion. HDL cholesterol level may remain controlled, but LDL cholesterol level may increase on having ketosis.

Studies have not clearly shown the impact of ketosis on Diabetes mellitus type 2 or cardiovascular diseases. The studies seem premature, depicting the effect of these disorders. The effect of the keto diet for a shorter period is well versed. But long-term effects of the keto diet need extensive literature.

Health Benefits

A Keto diet is helpful in weight loss; instead, it is beneficial for various chronic and neurological disorders. Here are some of the health benefits associated with the keto diet:

• Firstly, it is a superb source of weight loss. You need not track or count your food calories. Change your body’s metabolism from high-carb food to low-carb food. The results might wonder you.
• Secondly, the keto diet is famous for producing «super fuel» of the body-ATP. When the body carries fewer carbohydrates and continuously intakes fats, the body gets adapted to pay more Adenosine Triphosphate.
• The keto diet can prevent the body from extra fats and is helpful for diabetes Mellitus type 2.
• The ketogenic diet showed improved insulin sensitivity. A longitudinal study among women found that the keto diet can reduce the levels of hemoglobin A1C. This hemoglobin is responsible for blood sugar management.
• Last but not least, ketogenic food is found helpful in reducing the symptoms of epilepsy, Parkinson’s disease, Alzheimer’s disease, and heart disease. The reduced insulin secretions also lower the signs of polycystic syndrome, cancer, and traumatic brain injuries.  

Downsides

Though the keto diet attracts thousands of people globally, several demerits are associated with it. You should take into account possible risks before starting a keto diet.

• Ketogenesis may cause «keto flu.» It may include nausea, vomiting, diarrhea, headache, fatigue, dizziness, insomnia, constipation, and other physiological symptoms. Depending upon the body’s adaptability to a specific condition, these symptoms may last for a shorter period.  
• Mood changes and many psychological symptoms may also occur during the keto diet.
• The Keto diet has some long-term effects as well. It may cause vitamin and mineral deficiency, hypoproteinemia, kidney stones, and hepatic steatosis.
• The diet change may give rise to symptoms like dry mouth, thirst feeling, and many more.

You can recover the side effects mentioned above soon with the usage of the extra liquids. Furthermore, the intake of electrolytes also helps adapt the body to keto metabolism.   

What foods do you eat on keto diet?

Choosing the complete ingredients like meat, fish, and healthy oils is better.

• Fish & meat: Chicken, red meat, ham, sausages, bacon, turkey, salmon, trout, tuna, and mackerel
• Dairy: Omega-3wholeEggs, grass-fed butter, heavy cream, unprocessed cheese including cream cheese, goat cheese, cheddar, and mozzarella. 
• Nuts & seeds: Walnuts, almonds, flaxseeds, chia seeds, etc.
• Healthy oils: Olive oil and Avocado oil
• Vegetables: Low-carb vegetables may include avocado, peppers, and green vegetables.

Additionally, the use of salt, herbs, and spices increases the flavour of the keto diet. If you are ready to intake a keto diet, never forget to add avocadoes to your week plan. Avocado is the best food for weight loss. The Keto diet is incomplete without discussing the benefits of avocado recipes.

In the market, various processed foods are available in the name of the keto diet. But eggs, meat, oils, and low-carb vegetables are better for instant results. You can enjoy numerous keto recipes.

Keto Products

What are examples of keto meals? Some examples of keto meals are Spinach Egg Muffins for breakfast.

Spinach Egg Muffins

3 Servings 7 Ingredients 30 Minutes

Ingredients

• 3/4 tsp Virgin Olive Oil
• 4 1/3 ozs Pork Sausage (casing removed)
• 3 cups baby spinach chopped
• 4 eggs
• 1/2 green onion chopped
• Salt and pepper to taste

Directions

1. Preheat your oven to 350ºF
2. Grease a muffin pan with the oil.
3. In a pan over medium-high heat, cook the sausage until no longer pink, about 5 to 8 minutes.
4. Break it up into little pieces as it cooks.
5. Drain the excess drippings from the pan and stir in the spinach.
6. Cook until the spinach is done.
7. Remove the pan from heat to let cool slightly.
8. In a mixing bowl whisk the eggs together with 2 tbsp of water and salt.
9. Fold in the green onion.
10. Divide the sausage mixture evenly into the muffin tins and pour in the egg mixture.
11. Bake for 15 to 18 minutes until the egg is firm to the touch and just brown around the edges.
12. Enjoy!

Calories 246. Fat 20g Carbs 3g Protein 14g

Keto recipes

Food to avoid in the keto diet

To maintain the body’s metabolism in ketosis, you need to avoid food. Have a look at:

• Unhealthy fats: Processed vegetable oils
• High carb vegetables: Tuber or root vegetables, sweet potatoes
• Fruits: Excluding some types of berries and strawberries, all fruits should avoid.
• Beans & seeds: Rice, pasta, cereal, lentils, chickpeas, kidney beans, etc.
• Sugar-containing food: Soda, fruit juices, smoothies, candies, ice cream, cakes
• Diet-food: All diet products like salad dressing, low-fat mayonnaise,and sausages.
• Alcohol: Beer, wine, and mixed drinks should avoid in the ketogenic diet.

A Keto diet requires a careful food plan. It would be best to write a weekly schedule, including breakfast, lunch, and dinner. The meals should include single or whole food items like fish, eggs, butter, etc.; instead of processed keto food, fresh and organic food options can prove beneficial in obesity.

Check the Free Keto Meal Plan

Paleo Diet

Paleo diet is popularly known as Paleolithic, hunter’s, and caveman. The idea behind having a Paleo diet is that the human body is not evolved to eat processed foods. The latest farming practices have emerged various digestive issues. The Paleo diet or the hunter’s diet may include lean meat, fish, beans, and much more. People start the Paleo diet for several reasons. Some want to lose weight, while others upgrade their daily meal plans. Whatever the purpose is, the paleo diet can help you improve your lifestyle and healthy eating habits.

How does it work?

According to the discordance hypothesis, the recent processed foods and farming methods do not match our genetic needs. Resultantly, it gives birth to metabolic issues and disorders. The purpose of the Paleo diet is to adopt natural eating habits. The Paleo dieticians consider that the human body is evolved to eat raw food. Modern processed foods do not match the digestive mechanism of the human body.

A study by Lindsberg found that the Paleo diet improves glucose tolerance. Another American research stated that the Paleo diet effectively reduces body weight and waist circumference. Further, it was also found advantageous in lowering systolic blood pressure.  

Benefits

Paleo diet, like other keto diets, carries various advantages like:

• The Paleo diet helps to decrease blood pressure.
• It helps improve cholesterol levels and satiety.
• Further, the paleo diet also manages blood glucose and insulin sensitivity.
• The Paleo diet is beneficial in reducing obesity as well as weight loss. Obese people use the paleo diet to decrease waist circumference as well.

Downsides

It is not easier to shift bad eating habits to the Paleo diet. The beginners can face several problems like:

• The vegetarians may feel difficulty in adopting the paleo diet items.
• Paleo food may prove expensive.
• Several athletes require the consumption of carbohydrates in their daily diet. The Paleo diet lacks carbohydrates that may affect the athlete’s performance.

The best Paleo food items

• Seeds: Lean meat including chicken, beef, turkey, pork, buffalo, fish, and seafood
• Fruits & Vegetables: Fresh fruits and non-starchy vegetables, including green beans, lettuce, broccoli, cabbage, Brussel sprouts, cauliflower, spinach, etc.
• Seeds:  Pumpkin seeds and sunflower
• Nuts: Almond, cashew, walnuts, pecans, pistachio, and peanuts
• Oils: Plant-based oil including coconut oil, grapeseed oil, olive, walnut

What to avoid in the paleo diet?

The paleo diet followers should avoid processed food, salt, starchy vegetables (potatoes, corns), dairy products, sugary food items like soda, honey, jam, jelly, crackers, chips, etc.

What is an example of the paleo diet? a dinner like Beef and Onion Stew. See the recipe below.

1.     Beef And Onion Stew

Preparation time: 10 minutes

Cooking time: 60 minutes

Servings: 4

Ingredients:

• 2 pounds lean beef, cubed
• 3 pounds shallots, peeled
• 5 garlic cloves, peeled, whole
• 3 tablespoons tomato paste
• 1 bay leaves
• ¼ cup olive oil
• 3 tablespoons lemon juice
• 1 teaspoon salt

Directions:

1. Heat a stew pot over medium heat.
2. Add olive oil and brown the meat. Add the rest of the ingredients with enough water to cover them.
3. Bring the mix to a boil.
4. Lower heat to low and cover. Simmer within 1-2 hours, stirring from time to time until the beef is cooked well.
5. Serve and enjoy!

Nutrition: Calories: 136, Fat: 3g, Carbohydrates: 0.9g, Protein: 24g

Bottom line

What diet is quickest for weight loss? Paleo diet and ketogenic diet are the two different types of diet to lose weight. Each type of diet requires a different body metabolism. The change in the diet may prove harmful also. So, it is advised to consult your doctor or dietician. Never plan a diet plan without the supervision of a doctor. The paleo diet may take you in caveman’s time. But it is tough to maintain the capacity to digest the Paleo diet. The usage of fruits and vegetables without salt is not as easy as considered.

What is the most effective diet to lose weight? Low-carb diets are among the most popular diets for weight loss combined with intermittent fasting.

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