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Keyto Versus Weight Watchers—Trial and ResultsThe randomized trial included 155 adult participants, each with a body mass index (BMI) ranging from 27 to 43 (overweight to obese). The objective of the research was to test the Keyto protocol against a “standard of care” dietary and weight loss application (Weight Watchers). Weighing on a scaleThe participants were randomized to one of the two conditions—assessments of weight loss at the 12- and 24-week marks were taken. In addition, baseline blood samples were collected at the start of the trial, followed by another collection at the 12-week mark. [2]At the 12-week checkpoint, the group following the ketogenic diet, while using the Keyto application and breath sensor achieved two times more weight loss than the Weight Watchers group. More significantly, the Keyto group lost three times the amount of weight than the Weight Watchers group after 24 weeks and had substantial improvements in metabolic health. Cholesterol and other lipids showed no changes of concern. [3] If you have been curious about the ketogenic diet but unsettled by conflicting opinions regarding the efficacy and safety of the protocol, progressive research is proving the diet to be beneficial for many. While opponents of the keto diet try to suggest that fat intake results in negative cholesterol outcomes, trials such as this show otherwise. In fact, the ketogenic diet incorporates fats (avocado, olives, olive oil, salmon, and nuts to name a few!) that are advantageous for heart health and overall wellness. Water is an important element of our everyday lives, especially on keto.
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And don’t forget this list of keto-approved items to add to your cart!If you’re just starting out on your health journey, simply the idea of hitting the gym may evoke feelings of intimidation, dread, and fear. And that alone can convince you to throw in the towel before you’ve even begun. The good news? You can drop the pounds eating a ketogenic diet without having to break a sweat because good health is based on what happens in the kitchen. Read on to find out how you can lose weight without exercise while on the keto diet. How Do I Get Started on the Ketogenic Diet? The key to the ketogenic diet is achieving the metabolic state of ketosis at which point your body burns stored fat instead of carbohydrates for energy. As a result, you lose body fat and, as an added bonus, research shows your mood improves. [1]To reach ketosis, getting the right balance of macronutrients (aka macros)—carbs, protein, fats—is essential. Because that looks different for every person, a good place to kickstart going keto is calculating the optimal breakdown specific to you. Roughly speaking, the ketogenic protocol calls for 75% fat, 20% protein, and 5% carbohydrates. The overarching idea is to scale down on the carbs and replace them with protein and healthy fats. Can you lose weight without exerciseHaving less carbohydrates to burn translates to having less sugar to combat (and sugar turns to fat) so that, alone will help you lose weight without exercise while on keto.
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nuts and lemonVegetarians and vegans often follow a ketogenic diet. It’s
easy to consume low-carb veggies, berries, seeds, and nuts without going over 50 grams daily. Keto Isn’t Suitable for Athletes and Physical PerformanceMany athletes eat a high-carb diet and believe carbs are important for optimal physical performance. If
your body is well adapted to burning fat, you could experience improved physical performance on keto. Studies show low-carb and ketogenic diets are beneficial for physical performance and endurance, as long as you’ve had time to become truly fat-adapted. Low-carb diets can boost muscle mass and strength. Going keto can complement your workout! [12] [13]If you have no time for food prepping, or you just have zero interest or motivation to pack food for work, you can certainly eat in restaurants and order take out. Today, it’s commonplace to grab food in a restaurant or at a takeout establishment during your lunch hour. This is a daily reality for many, so a strategy for keto meal ordering at restaurants is helpful to allow your routine to coexist with the keto nutrition plan. Some are led to believe that cooking at
home is the only option upon starting a healthier lifestyle, but that can’t be further from the truth. Yes, you can still go to restaurants and enjoy wonderful company with these tips for ordering keto-friendly restaurant meals.
