More fat, less weight?

True or false? A diet that lets a person eat fat - even saturated - without calorie counting could lead to substantial weight loss, treatment of diabetes into remission, increased HDL levels, lower triglycerides and blood pressure? True, as research and many clinical trials report those beneficial effects for the ketogenic (keto or low carb high fat) diet.

Usually low-carb diets emphasize protein and limit fat. On the contrary, the goal of a properly maintained keto diet is to limit carbohydrates without restriction of fat or overall calories. Through starvation of carbohydrates the body begins to burn ketones as its primary energy source, which are produced from the breakdown of fats in liver.

According to an article published on the latest Journal of the American MedicalAssociation, there are hints that the ketogenic diet may help obese people and patients with type 2 diabetes.

People on ketogenic diets tend to:

• Lose more weight and keep more of it off than people on low-fat diets.
• Feel less hungry.
• Maintain their metabolic rate.
• Get control of their blood glucose.
• Experience improvements in triglycerides, high-density lipoprotein (HDL) cholesterol levels, abdominal circumference, and blood pressure.

Starting a keto diet means you will have to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Refined carbohydrates such as wheat (bread, pasta and cereals), starch (potatoes, beans, legumes) or fruit should be totally avoided. The small exceptions to this are avocado, star fruit, and berries which can be consumed in moderation. The more restrictive you are on your carbohydrates (less than 15g per day), the faster you will enter ketosis.

Generally speaking the keto diet is safe. A few adverse effects of the diet include lightheadedness, dizziness, fatigue, difficulty exercising, poor sleep, and constipation. But they tend to pass in a few days to a few weeks. However people taking insulin, oral hypoglycemic and blood pressure medications should consult with an experienced clinician when starting a keto dieting plan.

For a full list of ketogenic diet food see here or get your hands on the No 1 best seller cookbook “Ketogenic Diet Cookbook: 500 Ketogenic Diet Recipes to Cook atHome”. Learn everything you need to know about the ketogenic diet and start cooking in this new, exciting and healthy way!