Over time, a number of studies have been performed on human subjects to demonstrate the effectiveness of the ketogenic diet on type II diabetes, and it is well known that this diet regulates blood sugar. One of the studies we will refer to can be found here and was performed on 28 overweight patients diagnosed with type II diabetes.

The subjects of the group maintained, for 16 weeks, a diet low in carbohydrates, with less than 20 grams of carbohydrates per day, and at the beginning of the study, their drugs specific to type II diabetes were reduced quantitatively. Weekly, they returned for measurements and analyzes.

Of the 28 patients, 21 remained in the clinical trial until the end, 20 of them being men, with a mean age of 56 years and an average body mass of 42.2. After adapting to the ketogenic diet, glycosylated hemoglobin (HBA1C), a marker that provides the average blood glucose over the last three months, decreased by 16 percent, from 7.5 ± 1.4% to 6.3 ± 1.0%. If you already have diabetes or have family members who have diabetes, you probably already know that HBA1C must be within 4-5.9% to be within normal parameters. To regulate it, adopting a ketogenic diet is one of the best options.

The medication was discontinued in 7 of the participants, reduced to 10 of them and unchanged in the last 4. Also, by the end of the study, there was an average weight loss of 6.6%.

The conclusion, based, of course, on a plethora of studies, one of which has been offered as an example, is that a low carb / ketogenic diet improves the blood sugar of patients with diabetes to the point where they can control their disease with the help of diet, and in time may even give up medication, under the close supervision of a doctor.

In fact, before the advent of injectable insulin in the 1920s, the therapy used was food. The dietary recommendations of that period were meant to control glycosuria (glucose in the urine) and were totally different from the recommendations accepted worldwide today (low-fat, high-carbohydrate diet). For example, Dr. Elliot Joslin's diet in 1923 recommended the consumption of "meat, poultry, game, fish, soups, gelatin - bone broth, eggs, butter, olive oil, coffee, tea" and contained, as a percentage. , about 5% carbohydrates, 20% protein and 75% fat. Currently, the WHO and all other globally recognized organizations recommend to diabetics, on average, 130 grams of carbohydrates per day and a low amount of fat.

If you are serious about losing weight we rounded up the best weight loss products and exercise tools to help you reach your fitness goals in the new year:

If you are going to get married in a few months and are looking for some pre-wedding weight loss tips, then you are on the right page. With a great diet, effective workout, and other minor lifestyle changes, you can achieve your goals. Let's check out 5 pre-wedding weight loss tips. Read on to find out more.

1. Exercise Well

You should spare at least 30 minutes from your time for exercise. Actually, if you boost your metabolism, it can help you burn more calories. Keep in mind that you can't achieve your goal by working out alone.

You also need to engage in routine physical activities, such as taking stairs, walking to the nearby store, and running for a couple of meters. Your diet alone won't meet your weight loss goals.

2. Drink Water

There is no substitute for water as far as weight loss is concerned. When you are thirsty, you can quench your thirst with a glass of water. It's important to keep in mind that soft drinks or diet soda are not good alternatives to water.

Therefore, you may want to stay away from these drinks as they are not good for your health. You should opt for water instead.

3. Eat Healthy

As far as natural weight loss is concerned, you may want to eat healthily. The same is true when you are struggling to reduce your body fat before your wedding. What you should do is keep away from junk food and then follow a healthy lifestyle at the same time. For instance, you should eat fresh veggies and fruits.

4. Limit your Serving Size

Another way to get rid of those love handles is to follow the practice of portion control. In other words, you may want to eat food that can keep you full for a few hours only. You don't want to eat a heavy breakfast to keep you full throughout the day. If you want to eat meat, just limit your serving size.

Apart from fruits and veggies, you may opt for eggs, tuna, salmon, and chicken breast. So, you should include these foods to your diet.

5. Don't Booze

Weddings are special events that require celebration. Typically, we drink booze to celebrate the moments of happiness. So, what you should do is consider the calorie content in the booze. In other words, if the alcohol you want to drink is rich of calories, you may not want to have it. This will result in weight gain, which will ruin all of your progress.

Actually, one bottle of booze has around 150 calories. If you have it daily, you may want to control this habit.

In short, if you have been looking for some pre-wedding weight loss tips, we suggest that you follow these 5 tips and you will be good to go. Keep in mind that your progress depends upon your patience level and determination. Being patient is the key to success during your weight loss journey. Hope this helps.

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You may think you are doing everything right and still your weight loss efforts are stalled, or worse, you find the scale going in the wrong direction! Maybe you successfully lost weight, but now the number on the scale is creeping back up. What's going on here? Well there are a few common pitfalls people tend to slip into without realizing they are sabotaging their efforts. Here are the 3 most common:

1. Skimping on Protein. Starting your day with a complete protein will increase chemicals in the brain that not only improve sleep but also improve your mood due to their tryptophan content. This amino acid is a precursor to serotonin the feel-good hormone that keeps you feeling happy and motivated. Serotonin becomes melatonin, which helps you sleep at night. Fewer than 6 hours of sleep per day is associated with low-grade chronic inflammation, insulin resistance, increased risk for obesity and Type 2 diabetes. Sleep is critical for maintaining healthy weight and protein is important for restful sleep. Adequate protein in the morning blunts appetite throughout the day and studies showed starting the day with clean protein instead of carbs can reduce risk of fatigue by up to 75% for 6 hours and double your energy within 30 minutes! (A better workout!) One study found women who included protein at breakfast lost weight 65% faster.

2. Doing the same workout day in and day out. When you follow a consistent exercise program, your body gets more efficient and you no longer burn as many calories. You either have to increase the intensity or change your routine regularly if you want to maintain your weight loss. Your body is Intelligently created and when you do the same 3 miles on the treadmill or the same kettle bell workout every day, your body adapts. Just vary your routine - the intensity, number of reps, speed, and even the specific exercises every few weeks to keep your body surprised and burning the maximum number of calories. It is one of my recommendations in my book, Today is Still the Day.

3. Not Drinking Water. Don't get so caught up in eating healthy foods that you overlook drinking adequate water. Staying hydrated reduces hunger, increases the number of calories you burn and improves your body's ability to burn body fat for energy. Drinking 16 oz. 15-30 minutes before meals boosts metabolism 24-30% over the next hour to 1.5 hours.

My basic recommendation is one half your body weight in ounces and including ¼ tsp. of natural, unprocessed salt for every 32 oz.

Are any of these pitfalls hindering your efforts?

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If you have wondered whether it's best to exercise in a fasted state, before eating breakfast, or to eat breakfast and then have your workout session, I will weigh in here.

For years we have been told breakfast is the most important meal of the day and you must eat a good, nutritious breakfast in order to have the best exercise session. But is that really true? Here are a few benefits of exercising in a fasted state which just means, before you eat your breakfast or whatever your first meal of the day ends up being if you intermittently fast, as I do.

Fasted exercise improves levels of glucose and insulin, lowering risk of insulin resistance and Type 2 diabetes;

As I explain in Today is Still the Day, exercising in a fasted state is particularly effective for fat loss as it lowers both total body weight and body fat percentage. Exercising after eating only reduces body weight;

It curbs food intake for the remainder of the day, resulting in an overall energy deficit of about 400 calories;

It may boost growth hormone and production of testosterone, which prevents depression and optimizes tissue regeneration;

People who skipped breakfast and worked out on an empty stomach had better working memory in the mid-afternoon and reported less mental fatigue and tension later in the day than those who ate cereal before exercising.

It helps prevent depression.

Exercise and fasting together cause oxidative stress, which helps counteract muscle aging.

So I think it is safe to say if fat loss and improving muscle health is your primary goal, working out fasted would be the way to go.

Another huge bonus is that exercising while fasting for more than 14 to 18 hours (which you might do if you practice intermittent fasting) likely activates as much autophagy as if you were fasting for two to three days by increasing AMPK, NAD+ and inhibiting mTOR. Autophagy is the process whereby the body cleans out damaged cells, in order to regenerate newer, healthier cells. It occurs during prolonged fasting.

So should you never eat before exercising? It is not appropriate for everyone. It depends on your age, when you last ate, whether or not you're pregnant, medication use, medical history, fitness level, whether or not you are metabolically flexible and the type of workout you engage in. If you feel weak, dizzy, nauseous or lightheaded, you probably should eat something before working out. I certainly wouldn't recommend a bowl of cereal, by the way. A light protein meal like a small whey protein shake is a good choice.

As with all things, it is always best to listen to your body and use wisdom to find what works best for you.

Do you eat before you exercise or do you routinely exercise in a fasted state?

If you are serious about losing weight we rounded up the best weight loss products and exercise tools to help you reach your fitness goals in the new year: CLICK HERE FOR MORE INFO

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Worried that you won’t be able to follow the Keto Diet because it’s “complicated”… or that you’re going to miss eating carb-heavy dishes like pancakes and mashed potatoes?

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22 BREAKFAST RECIPES

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• 23 HEARTY SOUPS AND SALADS
  Salads and soups can be your best friend when you are on a ketogenic diet. Enjoy nutritious and delicious recipes including Instant Pot Keto Cheddar Soup, Smoked Salmon Salad, Italian Sausage Keto Soup, Waldorf Salad, Easy Taco Salad, and many more.
• 22 LUNCH RECIPES
  You’ll get 22 yummy lunch recipes to satisfy a wide range of tastes. Recipes include Keto-Burgers, Crispy Chicken Thighs, Mongolian Beef, Spicy-Sweet Quesadillas, and Pork Loin Roast with Orange.
• 10 APPETIZER RECIPES
  Use these recipes for a pre-meal appetizer or even as a snack to get through those afternoon hours without giving into an unhealthy craving. Recipes include Cauliflower Buffalo Bites, Pepperoni Chips, Keto Guacamole, and Zucchini Fries.
• 22 DINNER RECIPES
  You’ll fall in love with these mouthwatering dinner recipes that help you burn fat. Enjoy dishes like Chicken Hash with Dijon Coconut Sauce, Grilled Flank Steak, Instant Pot Chicken Curry, Lemon-Garlic Salmon, and Chicken Korma.
• 10 KETO STEW RECIPES
  Nothing like a hearty stew on a cold night! You’ll get 10 of them, including Coffee and Wine Beef Stew, Low-Carb Lamb Stew, Easy Crockpot Chicken Stew, and Low-Carb Green Chili Pork Stew.
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  You’ll even get side dishes to “add on” to your lunches and dinners, including: Green Bean Paprika Lime Fries, Cauliflower Rice, Vegetable Ratatouille, and Zucchini and Cauliflower Cheese Bake.
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  Somedays you need something easy. And what’s easier than tossing some ingredients into a crockpot and letting them simmer for a few hours? Put some of these recipes together and see how much time they save you: Mediterranean Chicken, Banana Pepper Shredded Beef, Buffalo Chicken, and Spinach Mushroom Stroganoff.
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  • If you’ve never used an Instant Pot or pressure cooker before, this chapter will teach you the different types available, how they work, how to operate them, as well as tips and tricks for quicker cooking and clean-up.
  • 10 BREAKFAST RECIPESBreakfast doesn’t have to be boring… you’ll get 10 different keto recipes, including Spinach and Feta Frittata, Nut and Zucchini Bread, and Ham and Cheese Broccoli Brunch Bowl.
  • 10 MEAT RECIPESYou’ll get 10 yummy meat recipes to satisfy a wide range of tastes. Recipes include Mediterranean Meatloaf, One-Pot Chicken and Green Beans, Beef Stew, Steak and Salsa, and Butcher Style Cabbage Rolls.
  • 10 FISH & SEAFOOD RECIPESDo you like seafood? You’ll love these 10 keto recipes, which include Garlic Smoked Paprika Shrimp, Natural Lime Ginger Salmon, and Coconut Cilantro Shrimp Curry.
  • 9 SIDE DISH RECIPESUse these recipes as side dishes, pre-meal appetizers, or even snacks to get through those afternoon hours without giving into an unhealthy craving. Recipes include Balsamic Brussels sprouts with Pecans, Pounded Cauliflower with Sour Cream, and Pearled Cabbage and Bacon Crumble.
  • 11 SOUP RECIPESYou’ll fall in love with these delicious soups that help you burn fat. Enjoy dishes like Ground Beef Zucchini Soup, Yummy Chicken Vegetable Soup, Bacon Chicken Leek Soup, and Creamy Tomato Basil Soup.
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When following a keto diet, some people may find it difficult to work out the right foods to eat and when to eat them. Meal plans can help people get used to the diet or stick with it.

The keto diet is a high fat, low carbohydrate diet. Potential benefits of the keto diet plan include weight loss and fat loss.

Though various sources report different percentages, a keto diet comprises approximately:

• 55–60% fats
• 30–35% protein
• 5–10% carbohydrates

A study in the Journal of Nutrition and Metabolism reports that those following a “well-formulated” keto diet typically consume under 50 grams (g) of carbs and approximately 1.5 g of protein per kilogram of body weight per day.

In order to stick to these macronutrient ratios, most experts agree that meal planning for a keto diet is essential.

Read on to learn more about the keto diet and discover what a 7-day keto meal plan might look like.

What is a keto meal?

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Weight loss and fat loss are possible benefits of a keto diet.

A keto meal is one that contains under 50 g of total carbs or contributes about 30 g of net carbs per day. Net carbs are total carbs minus the fiber.

Fiber is present in plants and is important to include in a keto diet because fiber protects gut bacteria, improves digestive function, and helps prevent constipation.

In the keto diet, the majority of daily calories come from fats, while lesser amounts come from proteins. Meat, fish, eggs, and dairy feature heavily in the keto diet.

When the body cannot rely on carbohydrates for energy, it must burn fat for fuel. This results in a buildup of acids called ketones in the body. This results in a bodily state of ketosis.

According to a 2012 study, a keto diet may reduce fat mass, waist circumference, and fasting insulin levels.

Also, a 2012 review of 23 studies indicates that a low carbohydrate diet, such as the keto diet, could lower some of the primary risk factors for heart disease, including high blood pressure, low-density lipoprotein cholesterol, and triglycerides.

Many people follow a keto plan for a set amount of time before altering the diet to include more carbohydrates and less fat.

1-week sample meal plan

Below is a sample 7-day keto meal plan. People can tailor these meals and snacks to their liking, but they should be careful not to exceed 50 g of total carbohydrates daily.

	Breakfast	Lunch	Dinner	Snacks
Monday	Egg muffins with Cheddar cheese, spinach, and sun-dried tomatoes	Spiced cauliflower soup with bacon pieces or tofu cubes	Garlic and herb buttered shrimp with zucchini noodles	Roast turkey, cucumber, and cheese roll-ups Sticks of celery and pepper with guacamole
Tuesday (Low fiber day)	Scrambled eggs on a bed of sautéed greens with pumpkin seeds	Chicken mayonnaise salad with cucumber, avocado, tomato, almonds, and onion	Beef stew made with mushrooms, onions, celery, herbs, and beef broth	Smoothie with almond milk, nut butter, chia seeds, and spinach Olives
Wednesday	Omelet with mushrooms, broccoli, and peppers	Avocado and egg salad with onion and spices, served in lettuce cups	Cajun spiced chicken breast with cauliflower rice and Brussels sprout salad	Nuts Slices of cheese and bell peppers
Thursday	Smoothie containing almond milk, nut butter, spinach, chia seeds, and protein powder	Shrimp and avocado salad with tomatoes, feta cheese, herbs, lemon juice, and olive oil	Garlic butter steak with mushrooms and asparagus	A boiled egg Flax crackers with cheese
Friday	2 eggs, fried in butter, with avocado and blackberries	Grilled salmon with a salad of mixed leafy greens and tomato	Chicken breast with cauliflower mash and green beans	Kale chips Slices of cheese and bell peppers
Saturday	Scrambled eggs with jalapeños, green onions, and tomatoes sprinkled with sunflower seeds	Tuna salad with tomatoes and avocado plus macadamia nuts	Pork chops with nonstarchy vegetables of choice	Celery sticks with almond butter dip A handful of berries and nuts
Sunday	Yogurt with keto-friendly granola	Grass-fed beef burger (no bun) with guacamole, tomato, and kale salad	Stir-fried chicken, broccoli, mushrooms, and peppers, with homemade satay sauce	Sugar-free turkey jerky An egg and vegetable muffin

Vegetarian and vegan keto meals

It can be challenging for vegetarians and vegans to follow a keto diet, as many of the calories in these diets come from carbohydrates. Even sources of nonanimal protein, such as lentils and beans, are often relatively high in carbs.

In the standard keto diet, animal products tend to make up a large portion of meals because these foods are naturally high in fat, high in protein, and low in carbohydrates.

Though tricky, it is possible to follow a vegetarian or vegan keto diet. Those who do not eat meat or fish can replace these products with high fat plant-based foods.

Vegetarians can also eat eggs and some forms of dairy as part of the diet.

Foods to eat and avoid on a keto meal plan

	Eat	Avoid	Enjoy occasionally
Meat and poultry	chicken grass-fed beef organ meats pork turkey venison	breaded meats processed meats	bacon low fat meat, such as skinless chicken breast
Dairy	butter cream full fat cheeses, including Cheddar, goat cheese, and mozzarella full fat yogurt	ice-cream milk nonfat yogurt sweetened yogurt
Fish	herring mackerel wild salmon	breaded fish
Eggs	whole eggs (pastured and organic when possible)
Nuts and seeds	macadamia nuts pecans almonds chia seeds flaxseeds peanuts pumpkin seeds walnuts unsweetened nut butters	chocolate-covered nuts sweetened nut butters cashews
Oils and fats	avocados coconut products fruit and nut oils, such as avocado, coconut, olive, and sesame olives	margarine shortening vegetable oils, including canola and corn oil
Vegetables	asparagus broccoli cauliflower onions celery eggplant leafy greens mushrooms tomatoes peppers other nonstarchy vegetables	butternut squash corn potatoes sweet potatoes pumpkin other starchy vegetables
Fruits		bananas citrus fruits dried fruits grapes pineapple	berries
Beans and legumes		all beans chickpeas lentils
Condiments	herbs and spices lemon juice mayonnaise with no added sugar salt and pepper vinegar salad dressings with no added sugar	barbecue sauce ketchup maple syrup salad dressings with added sugar sweet dipping sauces
Grains and grain products		baked goods bread breakfast cereals crackers oats pasta rice wheat
Beverages	almond or flax milk bone broth unsweetened teas and coffees water (still or sparkling)	beer fruit juice soda sports drinks sugary alcoholic drinks sweetened tea	low carb alcoholic drinks, such as vodka
Others	CLICK HERE TO LEARN MORE	artificial sweeteners candy coconut sugar fast food processed foods sugar