SWITCH UP, LOSE FAST Best way to lose weight fast is KETO Low-Carb Diet Switch
Going no-carb (30g or less) is unsustainable – so don’t bother sticking to keto for longer than five days at a time.
THE keto diet is constantly being touted as the regime for weight loss. But it’s also no surprise that not everyone is a massive fan of the zero-carb plan.
Keto may be effective at burning fat but it’s very restrictive and can be unrealistic for people who actually like eating carbs and who struggle to get enough fibre.
That’s why experts have come up with a compromise – switching between keto and a low-carb.
Your Body Thrives On Two Fuels, there’s growing evidence to support the idea of switching between keto and low-carb might be the ideal weight loss.
Keto is no carb
Keto involves eating no more than 30g of carbs a day plus a high amount of good fats. If done correctly, it should be full of green, leafy veg and unprocessed foods.
But low-carb is about the type of carbs you eat
A low-carb diet, on the other hand, involves having a much greater range of carbohydrate foods but without the generous portion of fats that you get with keto.
Both diets come with health benefits, including weight loss and an improvement of diabetic markers. “But switching between them may boost these results – and make them more sustainable.”
Their Hybrid Diet works by switching from an intense week of the keto diet, to three weeks of the less-restrictive low-carb diet – and I think, that’s what makes it more sustainable. Switching between the two diets means that you can eat both carbs and fats – both of which we need for fuel.
Not all carbs are created equal
While for three weeks a month you are allowed to eat 150g or more carbs, you can’t just eat any old carbs. There are good carbs and bad carbs when it comes to weight loss.
In this case, the low-carb diet is designed around the glycaemic load (GL) rating. Glycaemic load measures the total amount of carbs in food. It is similar to the better-known glycaemic index (GI), which focuses solely on how much sugar is in food.
Both GL and GI rate foods on how fast they are broken down by the body, and how they affect blood sugar levels. Foods are classified as high, medium pr low GL/GI – with foods rated low, being better for weight loss. Lower GL or GI foods, like lentils and veg, break down more slowly in the body, and so release sugar into the bloodstream at a more stable rate – leaving you feeling fuller for longer.
High GL or GI foods, like white bread and pasta, cause sudden spikes in sugar levels. The problem with the glycaemic index is lots of fruit is considered high GI because of the sugar content – yet they are an important part of a healthy diet, they say. I don’t recommend eating fruit, except a handful of berries once a week because of the type of sugar they have (fructose). Not a single organ or a cell in the body can use fructose directly. Only the liver can metabolize fructose by turning it into fat and store it in the liver for later use. That’s where the fatty liver disease comes from.
“On the GL diet, you can have 100 grams of carbs but it still keeps blood sugar level healthy. This is because not all carbs are created equal. Those rated low GL slowly release sugar into the blood, keeping it stable so you can safely eat more.”
“For example, half a small serving of cornflakes has a high GL rating — the same as two bowls of porridge.”
KETO Low-Carb Diet Switch ‘that actually makes sense’
The Hybrid Diet (KETO Low-Carb Diet Switch) “actually makes sense and the health benefits look impressive”. Focusing on carbs that are low-GL rather than low-GI, “makes a big difference”.
This is a more accurate way to eat carbs. The GI only provides half the information, which is how fast a carb is broken down. The key is to prevent fluctuating blood sugar highs and lows, and improve how insulin works.
The idea that switching between keto and a low-GL diet can help reverse type 2 diabetes, boost weight loss and tackle inflammation and energy levels. It is also easy for those avoiding meat or dairy products to follow with substitutes and tips provided so no one goes hungry and it does not feel like a restrictive diet as it leaves you feeling full and satisfied.