Dos And Donts Of A Ceto-Diet

A cetogenic diet or a Ceto diet is a low carbohydrate diet. In this diet the body forms Cetone/s in the liver that is used as energy. It is also known as ‘Low Carb High Fat (LCHF).When you consume high carbohydrate foods then your body produces glucose and insulin. Glucose molecule is easily converted by the body to form energy and insulin is produced for processing the glucose in your blood by taking it all over the body.

cétone When you take high carbohydrate foods your body uses the glucose as the main source of energy otherwise glucose is the primary form of energy and stores the body fat which is not needed. So if you lower the consumption of high carb food then you can generate the chances of having cetosis, the natural process by which the body helps us to survive in low food. Cetone/s is produced during this stage where fat is broken down in the liver. You do not need to do this by starving yourself of calories. You need to put a check on your carbohydrate intake. This brings your body to a proper metabolic state.

Beginning a ceto-diet

You need to plan accordingly and systematically to begin with your Ceto-diet. What type of food you eat depends on how quickly you want to get into your Cetogenic stage. The more you control taking carbohydrate food items (approximately less than 20g per day) the faster you will reach into Cetosis. Talking of how to check the presence of cetone, you need to adhere to a blood or urine test. If you want to keep your carb level low then you need to begin it with limiting your consumption of daily carbohydrates that comes mostly from vegetables, nuts and dairy products. You should not eat any refined form of carbohydrates like wheat (bread, pasta), cereals, starch food items (potatoes,beans,legumes). A moderate consideration can be made with consuming avocado, star fruit and berries.

Some of the things you need to and need not eat

Here are few “DO” and “DO NOT” eat items if you are really eager to get into the Cetosis stage as fast as possible:

Do eat

  • Meats- fish, lamb, beefs, eggs, poultry items
  • Leafy Green Vegetables- spinach, lettuce
  • Above the Ground Vegetables- broccoli, cauliflowers, cabbage
  • High Fat Dairy- high fat cheese, butter, high fat thick cream
  • Nuts and Seeds- macadamia nuts, walnuts, sunflower seeds
  • Avocados
  • Berries- raspberries, blueberries, blackberries and any other low glycaemic berries
  • Sweeteners- stevia, monk fruits and any other low carbohydrate sweeteners.
  • Other Fats- coconut oil, high fat salad dressing, saturated fat

Do not eat

  • Grains- wheat, corn, cereal, rice
  • Sugar- honey, agave, maple syrup
  • Fruits- apples, bananas, oranges
  • Tubers- potatoes, yams
  • Starchy food items
  • Nightshade vegetables- eggplants, tomato
  • Root vegetables- onion, garlic, mushroom, squash
  • Citrus fruits- lemon, oranges, lime zest

Wrapping up

cétoneYou need to keep it in mind that Ceto is always high in fat, moderate in protein and extremely low in carbohydrate. Your nutrition breakage should more or less be around fat-70%, proteins-25% and carbohydrates-5%. It is recommended that you can take 20-30gms of total carbohydrate per day. But lower you can keep your carbohydrate and glucose level the faster you get the overall desired result. Besides this, you also need to check the amount of cetone in your body by taking up ‘cetone blood or urine test on a regular basis.

Does Forskolin Actually Work?

Losing weight can be extremely difficult.
Studies show that only 15% of people succeed using conventional weight loss methods.
Those who fail are more likely to seek solutions like dietary supplements and herbal medicines.
One of them is called forskolin, a natural plant compound claimed to be an impressive weight loss supplement.
This article takes a detailed look at forskolin and the science behind it.

What is Forskolin?

Forskolin is an active compound found in the roots of the Indian coleus (Coleus forskohlii), a tropical plant related to mint.

For centuries, this plant has been used in traditional herbal medicine to treat various conditions and diseases.

Modern scientific research has now shown that some of these health benefits may be true, or at least plausible.

As a weight-loss supplement, forskolin gained popularity in the US after being featured on the Dr. Oz Show in January 2014.

How Does Forskolin Help With Weight Loss?

Many studies have investigated the effects of forskolin on fat metabolism.

Most of them are test-tube experiments or animal studies, so the result may not be applicable to humans.

Put simply, forskolin stimulates the release of stored fat from fat cells. The same thing happens whenever the body needs to use body fat for energy.

On its own, the release of stored fat is not enough to promote weight loss – it needs to be accompanied by a calorie deficit.

In other words, for weight loss to happen, energy expenditure (calories out) must exceed energy intake (calories in).

Weight loss supplements can support a calorie deficit by:

  • Suppressing appetite.
  • Reducing efficiency of digestion.
  • Increasing metabolic rate (fat burning).

As far as we know, forskolin does not cause any of these things to happen.

However, clinical trials in humans have provided some promising results. It appears that forskolin may promote fat loss while preserving muscle mass.

Does Forskolin Actually Help You Lose Weight?

So far, only two small studies have investigated the effects of forskolin on weight loss in humans.

Both of them were randomized controlled trials, the gold standard of scientific research in humans.

The largest trial recruited 30 overweight and obese men, who were then randomly assigned to two groups:

  • Forskolin group: 15 men were supplemented with 250 mg of Coleus forskohlii extract (10% forskolin) twice a day for 12 weeks.
  • Placebo group: 15 men took the same amount of dummy pills (placebo).

Compared to the placebo group, men who took forskolin lost significantly more fat, but total body weight did not change.