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The keto diet is constantly presented as the weight loss diet.
But it is not surprising either that everyone does not approve of the zero carb diet.
Keto can be effective in burning fat, but it is very restrictive and may be unrealistic for people who actually like to eat carbohydrates and struggle to get enough fiber.
That's why experts have come up with a compromise: switch from keto to low carbs.
But wait a minute … keto is not low-carb itself? What is the difference? And why go from one to the other would be the best weight loss plan?
According to Patrick Holford and Jerome Burne, authors of The Hybrid Diet: Your body feeds on two fuels, there is growing evidence to support the idea of switching from keto to carbohydrate reduction could be the ideal weight loss.
Keto is not a carbohydrate
Keto involves not consuming more than 30 g of carbohydrates a day plus a large amount of good fats.
If done correctly, it should be full of green vegetables, leafy vegetables and unprocessed foods.
While eliminating carbohydrates, you increase the amount of meat, dairy products, avocados, nuts and oil consumed.
It works by persuading the body to start burning its own fat reserves – putting it in a state called ketosis – rather than burning carbohydrates in your diet.
But low carb is about the type of carbohydrates you eat
A low carbohydrate diet, on the other hand, involves consuming a much wider range of carbohydrate foods, but without the generous portion of fat you get with keto.
Patrick and Jerome say, "Both diets have health benefits, including weight loss and improved diabetic markers.
"But changing between them can improve these results and make them more sustainable."
Their hybrid diet works by switching from an intense week of keto diet to three weeks of a less restrictive low-carb diet – and they say that's what makes it more sustainable.
Switching between the two diets means that you can eat carbohydrates and fats – both of which we need in fuel.
All carbohydrates are not created equal
While for three weeks a month, you are allowed to eat 150 g or more of carbohydrates, you can not eat old carbohydrates.
In his mail, Jerome explained that there are good carbs and bad carbs when it comes to weight loss.
In this case, the low carbohydrate diet is designed based on the glycemic load (GL).
The glycemic load measures the total amount of carbohydrate in a food.
It is similar to the better known glycemic index (GI), which focuses solely on the amount of sugar contained in a food.
GL and GI both evaluate foods based on how quickly they are broken down by the body and how they affect blood glucose.
Foods are classified as high, moderately low, GL / IG – foods are classified as low, are better for weight loss.
Foods with low GL or GI, such as lentils and vegetables, break down more slowly in the body, releasing blood sugar at a more stable rate, leaving you feeling full longer.
Foods rich in GL or GI, such as white bread and pasta, cause sudden peaks in sugar levels.
The problem with the glycemic index is that many fruits are considered to have a high glycemic index because of their sugar content – but they are an important part of a healthy diet.
"On the GL diet, you can have 150 grams or more of carbohydrates, but that keeps the blood sugar level healthy," Jermone said.
"That's because not all carbohydrates are created equal. Low glycemic carbs slowly release the blood sugar, keeping it stable so you can eat more safely.
"For example, half a small portion of corn flakes has a high GL index, the same as two bowls of porridge."
What are low GI and GL foods?
GL gives you a more accurate picture of the actual impact of a food on your blood sugar.
Watermelon, for example, has a high glycemic index of 80.
But as the fruit contains very little carbohydrate, its glycemic load is only 5.
Foods with high GL and GI
- White bread
- Flakes of sound
- Overcooked pasta
- Sticky white race
- White potatoes and mashed potatoes
Low GL and IG food
- Whole oatmeal porridge (low GL)
- New potatoes for baby (low GL)
- Leaven (low GL)
- Egg pasta (low GL)
- Lenses (low GL and low GI)
- Citrus (low GL and low GI)
- Peas (low GL and low GI)
A diet that makes sense
Sonal Shah, a member of the nutritionist, told the Sun that the hybrid diet "makes sense and the health benefits are impressive."
She said that focusing on low glycemic index carbohydrates rather than low glycemic index "makes a big difference".
"It's a more accurate way of eating carbohydrates," she said. "The GI provides only half the information, it's how fast a carbohydrate is broken down.
"The key is to prevent blood sugar fluctuations and improve insulin function.
"Insulin is the hormone responsible for weight gain and type 2 diabetes."
Sonal said that she was in agreement with the new book and that the idea of switching from keto diet to a low-calorie diet can help reverse type 2 diabetes, boost weight loss and fight against inflammation and energy levels.
She added, "It is also easy for those who avoid meat or dairy products to follow along with substitutes and advice provided so that no one will go hungry and that does not give the impression of". a restrictive diet, because it leaves you satiated and full. "
"A diet is hard enough – let alone go from one to the other"
The idea of the hybrid diet does not convince everyone.
Elspeth Waters is another nutritionist and expert in nutritionist resources, and she is not a keto fan in any form whatsoever.
She told the Sun that the idea of switching from two diets to the other is "too complex" and that it is hard for most people to stick to it.
And she said that keto could help you lose weight early, there is not enough research on the long-term effects of eating so much fat, especially animal fat and protein.
(Ketosis) is extremely painful for the body as a whole and makes it significantly more acidic than it should be – a condition that promotes disease
"The simple calculation of the number of calories consumed by people in the form of fat, protein and carbohydrates does not take into account the what people really eat, "she said.
She warned that focusing on foods high in protein and protein meant that many people on the keto lacked essential fiber and antioxidants.
"It's extremely worrying because these two components are vital to health and vitality," said Elspeth.
In addition, she said our bodies need carbohydrate glucose to work properly.
"Yes, some cells can use ketones (fat) as fuel, but staying in a state of ketosis is a state of emergency, also known as famine," she said.
"This condition is extremely stressful for the body as a whole, especially for the adrenal glands, which produce our stress hormones and are already overtaxed because of the increasing number of stresses and stresses we are currently experiencing.
"Ketosis also makes the body a lot more acidic than it should be – a condition that promotes disease."
She stated that any weight loss related to diets such as keto tended to be short-lived and that, for long-term health and well-being, we needed to make sure we were eating a lot of good quality carbohydrates. from fruits and vegetables.
In fact, fruits and vegetables contain fat and protein, and Elspeth says it's all we need.
She said, "When you are feeding the body with an herbal diet, the liver is able to release the fats and toxins that it holds back and lose weight from the whole body – especially fat around the belly ".
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If you want to try keto, this hybrid approach is probably an easier option.
Eating carbohydrates has certain advantages and it may be better to stock up on fruits, vegetables and whole grains than to avoid carbohydrates altogether.
Apart from anything else, this will help you avoid the so-called "keto-fork" that comes from the absence of carbohydrates.
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