Shintani Diet Evidence-Based Practice

The best way to ensure you get the results you want from your athletic endeavors is through proper training and nutrition. When it comes to losing weight, most people turn to diet and exercise. But which diet is best? To help you make the right choice, we’ve done the research for you.

The Benefits Of A Ketogenic Diet

A ketogenic diet doesn’t typically require you to count calories, use carbs, or restrict yourself to a fixed menu. Instead, it teaches your body to use fat as its primary fuel source. As a result, you get to experience the health benefits of both a vegan and diet regime without having to choose between the two. Sounds good, doesn’t it?

Vegetarians and vegans have long known about the many health benefits of a low-carbohydrate, high-fat diet. These low-carb diets are called ketogenic because they are based on the ketone bodies, which are produced by the body when it is metabolizing fat instead of carbohydrates.

Ketogenic diets have been shown to reduce blood pressure, cholesterol, and blood glucose levels in individuals with type 2 diabetes. Further, there is evidence that it can also help with depression and Alzheimer’s disease. Basically, it’s been shown to do wonders for overall health. Sounds good, doesn’t it?

How Does A Ketogenic Diet Work?

When you eat carbohydrates such as bread, pasta, and rice, your body breaks them down to sugar which it then uses for energy. When your body starts running low on sugar, it will begin turning to stored fat to satisfy its needs. This is why low-carb diets are so effective in helping people lose weight. They trick the body into thinking it is starving and hold back the urge to eat due to being deprived of sugar.

On a ketogenic diet, you will avoid these carbohydrates completely and instead focus on eating fat-rich foods such as meat, fish, and eggs. When you eat these foods, the body will start producing more ketone bodies, which are used as fuel by the body. So, basically, the ketogenic diet forces the body to depend more on its own fat stores for energy rather than carbs. As a result, you lose weight without having to worry about starvation or deprivation.

Which Type Of Ketogenic Diet Should You Follow?

There are various types of ketogenic diets, but most studies show that the classic ketogenic diet with ratios of 75% fat, 15% carbs, and 10% protein works the best. This diet is sometimes called the œintermittent fasting dietˮ because you should only eat when you are hungry and not before or after a certain meal. Having a regular meal supply keeps your metabolism elevated and helps you keep the weight off.

Another type of ketogenic diet that is gaining popularity is the MCT oil diet. In this diet, you ingest medium-chain triglycerides (MCTs) which are more efficient than long-chain triglycerides (LCTs). When you eat MCT oils instead of LCTs, their energy is released more quickly to the body and you experience a higher rate of weight loss. However, the downside to this type of diet is that you have to be very careful about what type of oil you use for cooking and at what temperature you heat it at because of its high saturated fat content. It is also important to make sure you have the right supplements if you decide to try this diet because not all MCT oils are made equal. Some require extra vitamin B12 and some don’t.

Is It Easy To Follow?

It is absolutely essential to have the proper mindset if you decide to try a ketogenic diet. You must understand that this is not a diet you should try to cut corners or rush through in order to achieve quickly. Instead, you should do your best to adopt this pattern of eating consistently and responsibly. When you do this, the results will come slowly but surely.

Who Should Try This Diet?

If you’re looking for a diet that helps you lose weight without having to count calories or track your carbs, the ketogenic diet is the clear choice. You should also consider trying this diet if you have type 2 diabetes, metabolic syndrome, or are pregnant. Studies have shown that a ketogenic diet can help improve the health of the unborn child. The evidence is clear: if you want to lose weight and you’re not willing to commit to a full-blown vegan or vegetarian diet, the ketogenic diet is the clear choice.