Carbohydrates are a necessary part of our diets. However, when we consume too many of them or get them from unhealthy sources, it can cause serious issues. In fact, Dr. David Ludwig, a physician who treats and studies obesity at Harvard Medical, claims that the more carbs you eat, the more insulin your body creates. And the more insulin your body creates, the more carbs you crave. Eventually, fat burning is shut down altogether and your body starts to burn carbohydrates as energy.
This is why many are turning to the ketogenic diet. This low carb approach encourages the body to burn fat instead of carbohydrates. Though this diet plan leads to significant weight loss, a lot of women still find it difficult to stick to. They’ve become used to getting their quick burst of energy from processed carbs. In fact, research conducted by Neilson in 2014 shows that not only do women tend to eat more frequently between meals than men, but they also tend to ‘binge’ snack more often. While not all snacks are unhealthy, the study claims that these snacks are often processed carbs such as those found in sweet pastries and bread.
The key to success is eliminating your urge to snack–at least until you’ve trained your body to enjoy healthy carbs. Here are a few tips and tricks that make it super easy to stick to the ketogenic diet.
1. Eat Healthy Fats
Fats are rarely ever associated with weight loss. However, there is a difference between healthy fats and unhealthy fats. Unhealthy fats are trans fats and they encourage a rise in your LDL cholesterol. However, healthy fats can actually lower your blood pressure as well as the risk of cardiovascular disease. This is the type of fat that also makes you feel more full. And according to Dr. Ludwig, it’s the only macronutrient that doesn’t stimulate the secretion of insulin.
The amount of fat that women need largely depends on how many calories that intake. Fat offers 9 calories for each gram. Women who follow a 1,600-calorie diet should consume 36 to 62 grams of fat. Those who consume 2,000 calories should eat 44 to 78 grams. Women who follow a 2,400-calorie diets should consume 53 to 93 grams of fat per day.Below are a few great sources of healthy fats:
-Nut and seed butters
2. Get Your Fiber
In 2009, researchers at the University of Washington found that fiber draws water from the body as well as the food you’ve eaten. It then transports the water to your intestinal tract. And this is was what makes you feel satiated. The national fiber recommendations for women 18 to 50 is 25 grams a day and 21 grams a day for those 51 and older. However, a general rule is that for every 1,000 calories you eat, you should consume 14 grams of fiber. Here are a few great sources of fiber:
3. Get Your Exercise
Exercise has always had a reputation for suppressing the appetite. And here’s why: whenever you participate in an aerobic exercise suppresses ghrelin, a hormone that works to increase your appetite. It also increases peptide YY levels, a hormone that works to decrease your appetite. The same goes for anaerobic activities such as weightlifting. Let’s look at a few aerobic and anaerobic exercises that can have a huge impact on your appetite:
4. Try a Truly Valuable Keto Program
Anyone can succeed with the Keto diet. By researching it and getting information now you already have shown an interest which is the first step. You have the basic motivation you need, so now you just build on that. Look into programs to see which one will fit you best and get started on this life changing mission. In no time at all, you will see the results other diets did not give you and you will feel and look great! One really reliable program regarding the Keto diet is ”The Keto Beginning” by Leanne Vogel. A very popular program that gives you a variety of easy daily recipes.
5. Avoid Distractions While Eating
Believe it or what you’re doing while you eat is just as important as what you’re eating. Trends in Food Science & Technology published a study in 2009 which claimed that eating while distracted actually interrupts the brain-to-stomach. This makes it very difficult to monitor food intake which disturbs satiation signals.
This makes it easier to overeat or think that you need a snack when you’re actually completely full. So when eating, try to clear your mind and place all of your focus on enjoying your meal. Do your best to avoid participating in the following activities while eating.
-Checking your phone
-Surfing the internet
6. Eat Protein
Researchers wanted to know how protein affected the appetite. So they compared high-protein vs. normal-protein breakfasts in overweight girls. Throughout a six-day period, 20 participants ate either cereal, which included 13 grams of protein, or an egg/beef breakfast which included 35 grams of protein. Others skipped breakfast entirely. The results showed that the girls who had breakfasts that were higher in protein experienced greater satiety than the normal protein meals.
The USDA recommends that women 19 and older get at least 0.8 grams of protein per kg of their body weight each day. So if you’re 130 pounds then would need to consume around 48 grams of protein per day. Take a look at few sources of protein.
7. Remain Hydrated
The power of water is incredible. Not only does it make weight loss easier, but it improves the complexion, cures headaches, flushes away toxins, and boosts your immune system. However, another superpower that its known for is its ability to make you feel more full. Not only can it make you feel satisfied but research suggests that thirst is often mistaken for hunger. So the next time you feel the urge to snack, make yourself an ice cold glass of water with a wedge of lemon.
8. Avoid Your Trigger
Laura Schmidt, University of California addiction specialist for the San Francisco School of Medicine has recently turned her research to the effects of sugar and carbs. She suggests that those addicted to carbs avoid what triggers that lead to their eating them. If you know that at a certain time every day, you lack energy and have formed a habit of visiting the nearest soda or snack machine, then you may want to take a walk, browse the internet, or call a friend for a quick chat.
If you ever thought that your battle with carbs felt like an addiction, then you weren’t too far off. A dependence on sugar is a vicious cycle. However, this does not mean that you can’t succeed at a ketogenic diet. With the use of the tips above, you can actually train your body to not want carbs at all–making the ketogenic diet a complete breeze.