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The best way to lose weight is to switch between two types of diets, which will be discussed below.
The "Keto" diet, which has recently gained great popularity, involves a complete rejection of carbohydrate food. Usually, the body gets energy from carbohydrates, turning them into glucose. But in the case of a lack of carbohydrates, the process of obtaining energy from fats begins and a person loses weight due to the loss of fat reserves.
The main condition of the keto diet is a complete ban on sweets and flour. The main element of nutrition is fats, which should be about 75% in the diet. At the same time, 20% is protein, and only 5% is carbohydrates.
The approximate list of products for the keto diet includes various types of meat, fatty fish, avocados, nuts, cabbage, dairy products, greens.
Experts note that eating according to this principle and long-term refusal of carbohydrates are unacceptable, so you should not follow a keto diet for longer than a week in a row.
What is the trick with the keto diet
Doctors agree that the keto diet is an effective way to burn fat, but it is almost impossible for people who like to eat carbohydrate foods or for those who consume enough fiber. In addition, to sit on this diet for a long time, you need to have very good health, ideal blood pressure and well-functioning kidneys.
Therefore, the experts came to a compromise - alternate switching between "Keto" and a diet with a low carbohydrate content.
The differences between the two types of nutrition for weight loss
But wait a minute… Isn't Keto a low carb diet? What is the difference between these diets and why might switching between the two diets be a better weight loss plan than using just one?
According to Patrick Holford and Jerome Byrne, authors of the book "Hybrid Diet. Your Body Thrives on Two Fuels,” there is growing evidence that the idea of switching between keto and a low-carb diet can be ideal for weight loss.
"Keto" means eating no more than 30 grams of carbohydrates per day, plus a large amount of healthy fats. By giving up carbohydrates in general, you increase the amount of meat, dairy products, avocados, nuts and butter you eat. It works by causing the body to start burning its own fat stores – putting the body into a state called ketosis, rather than burning carbohydrates from its diet.
A low-carb diet is a diet in which only some types of carbohydrates are excluded, and not all, as in "Keto".
A low-carb diet, on the other hand, involves a much larger variety of carbohydrate foods, but without a generous serving of fat, which is the difference between these types of nutrition.
How to lose weight without harming yourself
“Both diets have health benefits, including weight loss and improvements in diabetic markers. But switching between them can increase these results and make them more sustainable," Patrick and Jerome assure.
Their hybrid diet involves three weeks of a less strict low-carb diet after one week of Keto nutrition. In this way, the body does not receive stress, and the results of weight loss become smooth and stable.
Switching between the two diets means that you can eat both carbohydrates and fats, because both are equally important for our bodies.
The authors of the book remind that there are so-called "good" and "bad" carbohydrates.
For example, foods such as lentils or vegetables contain carbohydrates that are absorbed more slowly in the body and thus release sugar into the bloodstream at a more stable, smooth rate. Such carbohydrates are considered "good" and help to keep the feeling of satiety longer.
Sugar and products made from white flour, on the contrary, are absorbed very quickly and after being saturated with them, a person will very soon be hungry again. Such carbohydrates are tentatively classified as "bad", since they are the ones that provoke the appearance of excess weight.
Nutritionist Sonal Shah told The Sun that a hybrid diet really makes sense, and the health benefits of such a diet look impressive.
Sonal said she agrees with the new book and the idea that switching between keto and a low-carb diet can help stop type 2 diabetes, speed up weight loss and even manage some inflammation in the body.
She added: "For those who avoid meat or dairy products, it's easy to use substitutes, and this diet doesn't involve fasting, but instead helps you feel full and satisfied."
There is another opinion
Not everyone was impressed with the idea of a hybrid diet. Elspeth Waters is another nutrition and dietetics expert, and she does not endorse the keto diet in any form.
According to Waters, the idea of switching between the two diets is "too complicated" and most people will find it difficult to follow.
"While keto may initially help you lose weight, there is not enough research on the long-term effects of eating this much fat, especially animal fat with protein," she said.
She warned that focusing on foods high in fat and protein means you're depriving yourself of fiber and missing out on key antioxidants.
"This is very important, because these two components are necessary for health and vitality," the expert added.
Elspeth Waters reminded that the state of ketosis is an "emergency" for the body.
"This condition is very difficult for the body to tolerate as a whole, especially the adrenal glands, which produce our stress hormones, suffer. Ketosis also provokes acidification of the body," she added.
