Keto Advice

One Woman’s Before-and-After Shows How the Keto Diet Helped Her Lose 70 Pounds

Social media is filled with inspiring weight loss testimonials. But these days, the most dramatic images seem to be posted by people who found success on the keto diet—the low-carb, high-fat plan that continues to trend big.

One of those successful keto dieters is Keila Hampton. On Tuesday, Hampton, who runs Keila Keto on YouTube, shared a post crediting the keto diet in a #transformationtuesday photo. In her before-and-after, Hampton is wearing the same outfit she wore in an August 2016 photo. Her April 2018 version shows just how much her body has changed.

RELATED: Keto vs. Atkins: Which Is the Better Low-Carb Diet?

“So I thought I was a baddie in the picture on the left (because I was) but now that I’m looking more like my momma … I don’t know what to do with myself,” she joked. “1 1/2 years later and I’m still a baddie in need of a new wardrobe.”

Last week, she ran a similar post of herself in a black and white striped dress. “I always get so self conscious showing side by side comparisons because I honestly don’t even know who the girl on the left is,” she wrote in a more candid caption about her weight loss.

From gym selfies to meal prep hacks, Hampton is clearly putting in the effort, and it’s paid off. As of late March, she’s lost over 70 pounds.

Along with swapping pizza dough for a more low-carb option, she credits weight lifting for her body transformation. She shares her best keto meal ideas, workout playlists, weight loss updates, and more in weekly videos on YouTube.

An exercise scientist says Silicon Valley’s favorite diet is a scary ‘experiment that the population is doing on itself’

  • Ketogenic diets limit carbohydrate intake and prompt the body to produce starvation-fueled chemicals called ketones, breaking down more fat for fuel.
  • The “keto” diet has quickly become popular in Silicon Valley, where people credit the high-fat regime with helping them stay lean, feel good, and, hopefully, live longer, too.
  • But a new small study of athletic adults suggests that the diet could inhibit athletic performance.

The ketogenic diet is all the rage in Silicon Valley, where people credit the high-fat, low-carb, butter-, egg-, and cheese-filled diet with helping them lose weight and curb sugar cravings. But a recent study suggests that the popular “keto” diet may hamper athletes’ abilities to perform because the diet is rooted in high-acid foods.

In a small-scale study reported in The Journal of Sports Medicine and Physical Fitness, 16 people who tried the keto diet over a four-day period performed worse on fitness tests than they did when they were on a high-carb diet. The study was the first to pit the high-fat keto diet against a high-carb one to study athletes’ performance on short, high-intensity bursts of exercise.

There are several caveats. It’s hard to say anything for sure about the overarching effects of a diet based on such a small study, but the performance of people in the program was affected enough by the keto diet that it gave the researchers pause.

It’s also possible that the study wasn’t long enough to show real results. Keto dieters often complain of a mild but draining “keto flu” that can kick in during the first week of a ketogenic diet. This is part of an adjustment period when the body is switching from burning carbohydrates to burning fats. Dieters often complain it can make them irritable, sore, dizzy, and nauseous.

Participants in this study were asked to first spend four days on a keto diet and then pedal for 40-second cycling tests, ramping up to high speeds. They were also timed while running short 40-meter sprints. Then they tried the performance tests again after four days on a high-carb diet, in line with recommendations from the American College of Sports Medicine for endurance athletes.

Athletes in the study performed 6% to 7% worse on their high-speed tests when they were on keto diets than they did when they consumed protein-rich, high-carb performance diets.

“The key problem with a keto diet is it produces acid in the body,” Edward Weiss, a kinesiologist from St. Louis University and the study’s lead author, told Business Insider.

Weiss said high-intensity exercise becomes harder to do when we have more acid in our bodies, much in the same way that lactic-acid buildup affects a runner’s ability to perform. Those ill effects aren’t just limited to long, aerobic workouts; they can come into play during shorter stints of high-intensity interval training too.

“It predisposes the person to early fatigue during high-intensity exercise,” Weiss said.

“What’s sort of scary is that [the keto diet] is an experiment that the population is doing on itself,” he said. “No drug company would get away with introducing a drug in the population without thorough research.”

This is your body on ketones

The ketogenic diet, is, by its nature, a high-acidity plan.

Keto diets limit carbohydrate intake to less than 50 grams daily. That means if you’re a strict follower, you can’t have more than one apple or eight carrots in a day without setting yourself over the top, carbohydrate-wise.

Popular foods in the ketogenic diet include avocados, fatty fish, like salmon and tuna, eggs, cheese, and butter. Those foods all raise the level of acid in the body, triggering what Weiss calls a “subclinical” state of acidosis.

Most people in the Western world are probably already getting a little too much acid in their diets, Weiss says. But keto followers may be hampering themselves even more.

Or maybe not. Some elite record-holding athletes swear by the keto diet and credit it with enabling stellar performances.

Ultra-marathoner Zach Bitter, who holds the world record for longest distance run in 12 hours, says that after he switched to a high-fat keto diet — including staple foods like duck fat and eggs — and cut more carbs out of his training meals, he started seeing all kinds of benefits. He was sleeping better, he felt less hungry while running, and performed better generally. He still fuels up with carbs on race days, though, since they’re quicker to digest.

“The 4-Hour Body” author Tim Ferriss also says that going into a monthly fasting state of ketosis helps boost his energy levels.

In spite of the recent small study, the science of elite athletic performance and keto diets is far from settled. One 2012 study of gymnasts found the keto diet had no effect on their performance, while a 2017 study of elite race walkers found that those who followed a keto diet needed more oxygen during their races and their performance suffered.

Off the field, keto diets have been more consistently linked with big benefits for people struggling with diabetes and seizure disorders, some of whom have used the diet to help stabilize their conditions.

But Weiss said there hasn’t yet been enough scientific research to know whether the public should try the high-fat plan. It’s possible, he said, that the athletic drawbacks recorded in his study are just the tip of the keto iceberg.

“We might find out down the road that this causes huge problems that are life and death matters,” he said. “We just don’t know the answers. Is it safe or not?”

Keto Diet vs Paleo Diet! Which One is Your Best Bet?

If you are a fitness enthusiast, then you probably heard of both Paleo and keto diet respectively. But, if you are a regular user, in search of the perfect diet, to help you lose those pounds. Then you might be confused, which of these two diets to choose!

Should you follow a ketogenic meal chart? Or will following a Paleo diet work better in your favor?

Well, to help you understand better, here is breaking down Keto and Paleo diet for you. Today you will be educated on the following topics:

  1. Overview of keto and Paleo diet.
  2. Their similarities
  3. The differences between the two diets
  4. Which one is better for weight loss?

So, without further ado, let’s begin with the overview of keto and Paleo diet!

Overview!

ketosis diet (keto diet)!

A ketogenic meal chart was previously used for disease containment. But, today along with taming diseases, ketogenic diets are gaining popularity on a global basis for weight-loss.

The basic principle of this diet is the meal plans use very less carbohydrates. Basically, this diet works by affecting the body’s metabolic rate which burns fat instead of glucose. This is why even today keto diet charts are used for restraining cancer cells. Something else which also restrains cancer cells is CBD. HerbMighty published a best cbd oil Buyer’s Guide recently which we recommend you check out.

Cancer cells multiply when they feed off excess sugar in the body. Now, carbohydrates break down into glucose and sugar. But since ketogenic meals are devoid of carbs, the body breaks down fat instead of glucose. This not only aids in weight loss, but it starves cancer cells thus, eliminating them. Now, when the body doesn’t get extra carbs, it releases ketones which help to break down stored fat. This process is called ketosis weight loss.

Initially recorded by the Massai tribes and Eskimos, this phenomenon occurred as a result of them surviving in harsh climatic conditions without consuming carbs.

It was proven how the body used stored fat and also aided in their weight loss. Presently, many fitness gurus recommend keto diet to their disciples who suffer from obesity.

Paleo diet!

Often referred to as the prehistoric diet, the Paleo diet mimics the eating pattern of primaeval men. Mainly consisting of whole foods or unprocessed food, this diet is very popular among the Cross-Fit community.

Foods like grass-fed beef, whole grains, vegetables and fruits constitute a Paleo diet. Additionally, an ideal Paleo meal chart comprises of a diet consisting 35% fat, 35%carbohydrate and 30% protein, and macronutrient balance.

Much like how the caveman ate, capturing fresh game devoid of any processing, the Paleo diet believes in eliminating refined carbs, sugar, salt and dairy to an extent for boosting overall health.

Moving on, check out these similarities between a ketogenic diet and Paleo diet!

Similarities:

  • Neither keto nor Paleo diets restrict the intake of dietary fat.
  • Both diets are against processed vegetable oils refined carbs, sugars and legumes
  • Ketogenic diet and Paleo diet both put stress on deriving protein form animal food.
  • Both these diets promote the consumption of whole natural

Keto vs Paleo die! A comparison!

  1. What is the purpose?

The main purpose of the keto diet is to push the body to ketosis. So, to achieve this purpose, this diet promotes consuming a low carb, moderate protein foods, which can stimulate the release of ketones in the blood, for breaking fat.

So, not only for facilitating ketosis weight loss, but this diet is also used to curb down cancer, epilepsy and Type 2 diabetes.

On the other hand, the Paleo diet promotes the consumption of berries, nuts, meat and fruits which can quicklybe gathered. Following the concept of pre-historic men who ate what they found. This diet is mainly chosen for promoting the overall health of an individual, by consuming foods directly derived from Mother Nature.

  1. Role of Carbohydrates

The Paleo diet, unlike the ketosis diet, encourages consuming low to medium carbohydrates. It uses vegetables like sweet potatoes, root veggies because these are free of toxins and have valuable nutrient content which promotes gut health.

In contrast, the ketogenic meal plan restricts the consumption of carbohydrates, as its primary focus is maintaining a low insulin level and promoting ketosis.

  1. Usage of Protein!

The Paleo diet focuses more on protein intake, both animal and plant-based. While both the diets usually gain protein from the same sources like meat, eggs, nuts and fish. Paleo stresses on plant-based proteins from legumes, peanuts, lentils and beans.

The keto diet on that note uses a moderate amount of protein and focuses more on whole foods and advises not to consume more than 50 grams of protein a day, as excess protein can break down into glucose which prevents ketosis.

  1. Fat content!

The keto diet uses high levels of fat in the form of organic cooking oils, dairy products, cream cheese, hard cheese etc. Additionally, it promotes the consumption of red meats which is grass fed and also eggs and beacon.

The Paleo diet, however, does not use dairy products and only use butter if grass-fed cattle produce it. Most of the fat is derived from plants like avocado, coconut, olives, nuts etc. They also use seafood and raw dairy for meeting a body’s regular fat intake.

  1. Weight loss

If shredding the pounds is your main aim then it’s better to opt forketosis weight loss diets. While Paleo diet encourages the consumption of whole foods, it is much slower thanKeto.

However, it does not restrict the body from consuming small amounts of carbs. However, ketosis diet not only promotes quick weight loss, but studies also claim it has the following benefits too:

  • Lowers high blood-pressure preventing chances of heart attack
  • Stabilizes blood sugarlevels in the body
  • Promoting the production of healthy cholesterol which boosts heart health
  • Potentially prevent cancer cells from spreading

In conclusion, both the keto diet and the Paleo benefit the body in their own way. The keto, however, wins because it promotes better sleep, keeps the body energised, and helps in building focus as reported by surveys.

Thus, depending on your requirement choose the diet which will suit your body best. Make an appointment with your trusted dietician and take his/her guidance before choosing your diet plan. Good luck!