The low carb and keto diets are two popular ways of eating that involve restricting your carb intake.

Given that they both limit carbs, you may wonder what sets the two apart.

This article reviews the differences between the low carb and keto diets, the pros and cons of each, as well as which one may be a better option for you.

A low carb diet is a way of eating that restricts dietary carbohydrates, mainly from grains, sugar-sweetened beverages, and bread.

Studies suggest that a low carb diet comprises 1030% of calories from carbs, although there is no set definition. For a healthy person who consumes 2,000 calories per day, this equals 50150 grams of carbs (1, 2).

When following a low carb diet, its common to increase your intake of protein, healthy fats, and vegetables to replace the carbs and promote fullness.

Also, by restricting carbs, you eliminate many high calorie foods from your diet. All these factors may work together to reduce your overall calorie intake and promote weight loss (3, 4).

A low carb diet has been linked to several health benefits in people with diabetes, including weight loss and improved blood sugar control and cardiovascular risk factors (5).

Its also commonly used to induce weight loss (6, 7).

While a low carb diet may not be for everyone, it can be a viable weight loss option for most healthy people.

A low carb diet restricts carbs, such as grains, rice, and starchy vegetables, to 1030% of your overall calorie intake, which may lead to weight loss. You should consider the diets pros and cons before starting it.

The ketogenic or keto diet is a very low carb, high fat diet that has gained popularity in recent years.

The keto diet has several therapeutic properties, such as helping treat refractory epilepsy. Promising research shows it may also impair the growth of certain types of cancer. Furthermore, some people utilize it to lose weight (8, 9, 10).

When following a keto diet, the goal is to reach nutritional ketosis. In this state, your body produces ketones from fat in your liver and uses fat as its main fuel source instead of carbs.

This is achieved by consuming fewer than 50 grams of carbs per day while keeping protein intake moderate and increasing fat intake drastically.

A standard keto diet is restrictive and may not be a practical long-term option for those looking to lose weight and improve their health.

The keto diet restricts carbs to 50 grams or fewer per day. This puts your body in a state of nutritional ketosis, which promotes the use of fat as a primary fuel source. The diets pros and cons should be considered before starting it.

When it comes to choosing between the low carb and keto diets, there are several factors to consider.

The main difference between these diets is carbohydrate intake. On a low carb diet, you typically eat 50150 grams of carbs per day, but on the keto diet, daily carb intake is restricted to fewer than 50 grams.

Another main difference is protein intake. With low carb diets, protein intake may be high, but with keto diets, protein intake should be moderate at around 20% of total calories. This is because excessive protein intake can prevent ketosis (13).

Additionally, fat intake tends to be significantly higher on the keto diet, as fats replace carbs and protein.

The keto diet may be too restrictive for most people, leading to poor long-term adherence. Furthermore, the keto diet is more likely to cause unwanted side effects (13).

Therefore, a low carb diet is likely a better option for most people.

That said, its important to consult your healthcare provider before starting any diet to reduce your risk of complications.

While both diets limit carbs to varying degrees, the keto diet is more restrictive. For the majority of the population, the low carb diet appears to be more sustainable in the long term.

The low carb and keto diets restrict carbs to yield potential health benefits.

While both limit carbs to a certain extent, numerous differences set them apart with carb and fat intakes being the two most significant.

Its important to weigh the pros and cons of each diet and consult your healthcare provider before deciding if either of them is right for you.

Originally posted here:
Low Carb vs. Keto: What's the Difference? - Healthline

When you are overweight, you face a lot of flak and get distasteful comments from both known and unknown. Such comments can also impact your self-confidence. For 31-year-old Rahul Arya, being overweight made him look older than his age and invited mean comments. Determined to change this, he worked out and shed the flab in a matter of months! Read his inspiring weight loss journey below to gain some instant motivation!Name: Rahul AryaOccupation: Marketing managerAge: 31

Height: 5 feet 10 inches

City: DubaiHighest weight recorded: 124 kgs

Weight lost: 42Duration it took me to lose weight: 5 month

The turning point: I was always the fat kid who was bullied through college and office. I got tired of hearing bad comments from people around me. I remember, once, I was with my 10-year-old nephew. People saw us together and asked if he was my son. I was absolutely taken aback and wondered if my weight was making me look that old. That was my big turning point which started the transition and I promised myself that I will be totally committed to my goals.

My breakfast: I like to have a heavy breakfast which gets me going for the day. Sometimes, I have 2-3 boiled eggs with a banana shake or something filling like idli, upma or dosa.My lunch: For lunch, I have a bowl of daal and curd with 2-3 chapatis. Salad is a must-have!My dinner: I have a couple of boiled egg whites and a chapati with either daal or vegetable curry.

Pre-workout meal: 1 bananaPost-workout meal: 1 apple or a brown bread sandwich, if I am hungry

My workout: I start my routine with 15 minutes spent solely on cardio and later do around 60 pushups, focussing on big muscle groups in the back, chest, and legs. I follow this up with weight training in the evenings. I follow this routine for six days a week, resting on Sundays. I also go for a powerlifting jog early morning.

Low-calorie recipes I swear by: Egg white omelets are the best!

Fitness secrets I unveiled: Jogging in the morning empty stomach works best for fat loss. Weight training is also super beneficial.How do I stay motivated? I think the transformation itself has kept me going. Workouts make me feel good and fresh all the time and I would never have it any other way!How do you ensure you dont lose focus? Whenever I feel like giving up or taking a break, I remind myself of all the humiliation and trolling which I had to go through in the past. It makes me realize that I have to prove people wrong and get back on track.

Whats the most difficult part of being overweight? When you are overweight, you encounter a lot of troubles and it feels impossible to pass through these hurdles. I had low self-esteem, went through a lot of rejection which made me feel bad. Apart from this, I could feel that the excess weight was taking a toll on my energy. I felt drained out and lethargic most of the time. This made me change.

What shape do you see yourself 10 years down the line? In the future, I want to have an athletic as well as the aesthetic body which others look at and admire.

See the article here:
Weight loss story: 'People laughed at me when I said I wanted to be a model' - Times of India

WE are all prone to dropping the odd F-bomb while in the middle of painful gym session.

But now it turns out swearing while you exercise could actually improve your workout.

1

A new study, published in the Journal of Psychology of Sports and Exercise, has revealed that shouting expletives increases pain tolerance and triggers an adrenaline response.

And this, in turn, will make you work harder during your fitness session and maximise weight loss.

This revelation comes following a test conducted by researchers at Keele University - who examined the effects of swearing and the effectiveness of the workout.

They carried out two experiments testing participants' performance during a short, intense period on an exercise bike and completing an isometric handgrip test.

Those taking part did the test twice, once swearing during the exercise and once not swearing.

The results revealed that the participants produced more power on the exercise bike and had a stronger handgrip when they were swearing.

The same can also be said when it comes to pain tolerance.

In another case study, Dr Stephens' team asked volunteers to submerge their hand into ice water for as long as they could withstand.

In the first trial, volunteers chose their favourite swear word and repeated it aloud until they removed their hand from the tub of water.

In the second trial, swear words were replaced with common adjectives that would describe household items.

To the researchers surprise, the swear words were more effective at increasing pain tolerance.

Lead researcher Dr Richard Stephen said: "We know from our earlier research that swearing makes people more able to tolerate pain.

Ant Middleton's top tips to stay in shape

SAS Who Dares Wins star Ant Middleton has shared his top tips with us on how to stay in shape.

1. Ditch the gym

You also dont need a gym membership to stay in shape, just go out into the garden or a local park and do some circuits training.

2. Plan to exercise every day

If you plan to work out seven days a week, you will probably end up working out four days a week which is definitely enough to stay in shape.

3. Eat a bit of everything

I think you just need to listen to your body, I personally eat a lot of carbs and protein but this isnt necessarily right for everyone.

4. Focus on mental health

Physical and physiological simulation comes hand in hand, if one suffers it tends to have a detrimental effect on the other.

5. Ditch fad diets

I lead a sustainable lifestyle and tend not to diet, even when I lose extreme weight.

6. Take your time

Its all a gradual process, these extreme weight drops and gains arent good for the body so I let natural run its course.

7. Track your progress

I have had a relationship with Garmin for the past 15 years, since I was in the military to now, the brand is always evolving and changing with the times which is something I love about it.

"A possible reason for this is that it stimulates the bodys sympathetic nervous system.

"That's the system that makes your heart pound when you are in danger."

Despite this, Dr Stephens also discovered that while swearing increased the physical power exerted and pain tolerance, there was no significant increase in the participants heart rates.

One potential theory is swearing was developed as a tool to withstand pain by triggering the "fight or flight" response.

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Dr Stephens said: "Swearing has been around for centuries and is an almost universal human linguistic phenomenon.

"It taps into emotional brain centres and appears to arise in the right brain, whereas most language production occurs in the left cerebral hemisphere of the brain.

"Our research shows one potential reason why swearing developed and why it persists."

Original post:
Weight loss: Swearing while exercising really DOES help and will blast belly fat faster - The Sun

Andy Ruiz Jr has posted a picture alongside sparring partner Michael Hunter - and he looks a slimmed-down version of the fighter who beat Anthony Joshua.

Ruiz accepted the challenged against Joshua at six weeks' notice in June before stunning the champion by knocking him down four times before stopping him in the seventh round.

The Mexican-American had come in for criticism before the fight due to his chubby appearance and love of junk food.

But having defied the odds in New York, he appears to have lost a considerable amount of weight before he faces Joshua again in Saudi Arabia on December 7.

Hunter, who will take on Russian dangerman Alexander Povetkin on the undercard, posted a picture of himself sitting next to Ruiz on the ring apron following a sparring session.

Of his fight against Povetkin, Hunter said: "This is a very exciting opportunity for me, and I have got to prove myself once again.

"Whether youre the underdog or the favourite its all the same because I feel like I am the best fighter out there!

"I look at this fight with Povetkin as my 'gold medal' fight. I was in the Olympics and so was he, he won the gold medal and I didn't so this is basically my gold medal fight right here. I am always pushing for the KO!

"I thrive on making guys quit so Im definitely going to push for it. I am a boxer first though and Im certainly going to be boxing his shoes off! If I see any quit in him then I am going to take advantage of that.

Earlier, Ruiz revealed details of his face-to-face conversation with Joshua during their recent press tour.

He said: "No, I don't plan on killing nobody, God wouldn't want that, but I'm sure he wants me to win and prove everyone wrong.

"Everybody still doubts me, saying it was God's lucky punch but I told Joshua in his face that it was a punch from God because I've been praying and wishing for this opportunity my whole life and I took advantage of it."

Read the original here:
Andy Ruiz Jr shows off weight loss ahead of Anthony Joshua rematch - Mirror Online

High protein diet for weight loss has gained huge popularity. Consumption of protein is linked with weight loss. Most people are adding more and more protein to their diet to lose weight. Protein intake improves your metabolism and helps you burn more calories. Protein also regulates hormones that affect weight loss. When you are consuming high protein diet you are less likely to feel hungry. It keeps you full for longer and reduces hunger pangs. Consumption of protein at the right time is also necessary for better results. Here are the answers to all your questions which can help you decide the best time to eat protein for weight loss.

Chief dietician, Ms. Pavithra N Raj explained, "People often wonder when the best time to take their protein powder. This depends on your health and fitness goals. You may want to consume it at a particular time of day, depending on whether you want to lose weight, build muscle or preserve muscle."

Also read:Weight Loss: 4 Healthy Post-Workout Protein Shakes You Can Prepare At Home

Here are the right timings described by her according to different fitness goals along with some best protein food sources.

Consuming protein-rich snacks between meals is ideal for fat loss. It may help curb hunger, which could lead you to eat fewer calories later in the day.

To build muscle, aim to consume protein within two hours after working out. People who train in a fasted state, like before breakfast, should ideally take protein right after working out

To help prevent muscle loss, aim to eat 15-20 grams of protein per meal. Taking a protein supplement at meals during which you consume less protein, such as breakfast, can help spread your intake over the day.

Endurance athletes may see improved performance and recovery from taking protein with a source of carbs during and after exercise. Resistance-training athletes can benefit from taking protein either immediately before or after a workout.

Weight loss: Protein can help you burn more caloriesPhoto Credit: iStock

Also read:Weight Loss: Protein-Rich Pulses Can Help You Lose Weight, Here's How; Know Other Health Benefits

Weight loss diet: Add more protein to your diet for effective weight lossPhoto Credit: iStock

Nutritionist, Soumita Biswas also explained, "Timing and portion of your meal are important. If you want to lose weight try to maintain the same timing daily. As breakfast is the major meal try to consume protein-rich breakfast which helps to reduce the risk of accumulation of fat in the body and reduce appetite by reducing the level of hunger hormone named Ghrelin.

The intake of protein and timings of consuming protein depends on your activity level. There are many controversies regarding the best time to eat protein. To reap the most weight loss benefits, aim to eat plenty of protein-rich foods throughout the day. A high protein diet is beneficial for weight loss"

Also read:Weight Loss: Try These High Protein Breakfast Options Which Can Help You Lose Weight

(Ms. Pavithra N Raj, Chief Dietician, Columbia Asia Referral Hospital Yeshwanthpur)

(Soumita Biswas, Nutritionist, Aster RV Hospital)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Read more:
Weight Loss Tips: What Is The Best Time To Eat Protein For Weight Loss? Here's The Answer Revealed - NDTV News

The TOWIE star who has discussed battling with her weight for years is looking proud as punch on the social media platform as she posed for a selfie.

However, the reality TV queen doesn't want to stop here. Speaking to The Sun, Gemma admitted that she'd like to lose another three stone on top of the three she just lost.

"I'd be really happy if I lost six stone as that would bring me down to 12 stone and a size 16."

Gemma's want for more weight loss is also due to the fact she needs to lose weight before she can get a breast reduction.

"My boobs are so big and I want to get them reduced in January, but I have to lose three stone before they can operate.

"My boobs are 38GG now and I think I will go down to a C or a D-cup. The operation is all booked in. I think when you have big boobs, they can make you look bigger and I would just love to never ever wear a bra again."

The 37-year-old did admit to using the controversial weight-loss injections known as "skinny jabs" in a bid to see results quicker.

The 250 pound injections have sparked a lot of debate online with many fans angry for Gemma using and showcasing them online.

Read the original:
Gemma Collins reveals her transformation after 3 stone weight loss in new snap - Her.ie