Do not use pita bread, use vegetables to consume hummus. The fats and omega 3 fatty acids can buffer any response helping you lose weight. It’s okay to have a moderate about of hummus on a ketogenic diet. This extra time helps “whip” or “cream” the tahini, making the hummus smooth and creamy.

If you ate 1300 calories on keto and lost 2 lbs in a week, you’d have to use 1000 calories from fat stores. That means that 1000 calories of expended energy are external of your diet a day, for 7 days. If that isn’t the case, the formula does not work.

Saturated fats including coconut oil, ghee, grass-fed butter, duck fat, tallow, and lard—all essential for a healthy immune system, dense bones, and proper testosterone levels.

Monounsaturated fats like olive, avocado, macadamia, and almond oils, which boost heart health and provide vitamin E—important for vision and a strong immune system.

Calorie counting is a great tool for people to use to get a rough idea of caloric intakes, as well as a way to pinpoint mistakes they might have made if they hit a plateau.

You might have been told that counting calories is not needed on a ketogenic diet because it causes more weight loss than other diets. That’s not exactly true. Would you be burning more calories than a low-fat diet? Most likely, but that’s because of your protein intake.

What about high carb vs. low carb? The truth is, there are no studies that properly show a fat loss advantage between low carb and high carb diets.

There have been over 20 long-term studies done in the last 50 years trying to give a solid conclusion on this, but all of the results have been the same: there is no significant difference in weight loss between a low carb and high carb diet.

The Ketogenic Diet and How This Ties In

The thing about a ketogenic diet is if you tell people to eat as much as they want, they will tend to eat slightly less than other diets. Naturally, you will eat less if you’re eating food that can satiate you easier.

You will have more fullness from vegetables, satiety from protein, feel fuller for longer from the fat, and endure higher levels of thermogenesis from unprocessed foods.

So what does that all mean? In a nutshell, it means that you will eat less food and therefore fewer calories. Your body can dig into your fat stores, since you’re naturally restricting calories, and you’ll lose weight.

With high carb diets, usually with a good amount of processed foods, you will see swings in blood glucose.

This makes it easy for people to give in to cravings, and succumb to the “carb addiction” created from serotonin. There are no magical metabolic advantages to a ketogenic diet. But, the small benefits that make it easier on us is also the reason that it works.

  • Weight loss on a high carb diet: calories determine the fat loss.
  • Weight loss on a normal carb diet: calories determine the fat loss.
  • Weight loss on a ketogenic diet: calories determine the fat loss.
  • Weight gain on a high carb diet: calories determine the fat gain.
  • Weight gain on a normal carb diet: calories determine the fat gain.
  • Weight gain on a ketogenic diet: there’s no scientific data.

If only there was some sort of pattern here. Keto might be magic, but as far as I know there are no studies that support this idea. The scientific consensus is that eating too much will make you fat.

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