![\"\"](\"\/\/www.digitopmedia.com\/wp-content\/uploads\/keto-diet-1.jpg\")
<\/p>\neveryone worries about their weight, at least a little. for some, the need is to gain weight, while for others, maintenance is the goal. however, for many, weight loss could prove a healthy change.<\/p>\n
there is always a new fad diet in the pursuit of weight loss, and the one that seems to get the most buzz in recent memory is the keto diet. everyone has heard of it, but the keto diet is an overly restrictive take on eating for those who don\u2019t have a firm idea. many people find that they cannot maintain a keto diet for long periods since the limits are too harsh.<\/p>\n
in light of that, keto diet variants have started to emerge, and a popular diet among them is keto lite. the name already says a lot, but we\u2019re going to cover it in detail. you can learn all about keto lite and the science powering it to determine whether it is something you should be considering.<\/p>\n
so, what is the keto lite diet? the name sounds familiar, and that is because you have undoubtedly heard of the keto diet. a keto diet is based on the idea of dramatically cutting carbohydrate intake and supplementing it with much higher fat consumption. this inversion of a typical diet has been shown to help with weight loss and reducing body fat.<\/p>\n
keto lite, as the name suggests, is a less-extreme version of the concept. the general idea is to cut carb consumption roughly in half. since those calories have to be replaced, increased fat consumption is used to compensate. in essence, keto lite is a lower-carb, high-fat diet.<\/p>\n
contrary to previously-believed theories, this idea of a diet has helped with weight loss in sustainable and healthy ways. of course, every diet has its trade-offs, and keto lite will not prove to be for everyone.<\/p>\n
as you keep reading, you will see how keto lite compares to traditional keto diets and what makes them different. you will also see the pros and cons of both of these types of diets. lastly, you will see how to try the keto lite diet and gauge how it impacts your body.<\/p>\n
based on the overview, keto lite sounds a whole lot like keto. cut carbs to lose weight, right? if we take a more detailed look, the differences between the two diets become clear and stark.<\/p>\n
the source of differences between keto lite and keto is the ratio of foods that you consume. keto lite allows for significantly more carbohydrates in your daily diet. we\u2019ll get into the numbers in a moment, but this means that the two diets work in substantially different ways on a physiological level.<\/p>\n
keto lite is not a derivation of keto. instead, it borrows from the name of the popular diet to let newcomers know right away that the emphasis of the diet is cutting carbs.
\nthat is about where the similarities end, and to understand this deeply; we can first look at the mechanisms of the diets and how they help with weight loss. that means we have to get into detail regarding ketosis.<\/p>\n
to ensure you\u2019re eating the right amount of calories and the foods you need for ultimate health, check out noom<\/strong><\/a> \u2013 a simple-to-use app.<\/strong><\/span><\/p>\n the keto diet was initially developed for patients with specific dietary needs. medical conditions made it hard for them to process carbohydrates, so doctors and nutritionists came up with a high-fat diet.<\/p>\n what the experts noticed was that keto patients lost weight and body fat at a surprising rate. they tried it with people who didn\u2019t have the same dietary needs, and the diet proved useful for general weight loss.<\/p>\n the reason for the weight-loss boils down to the concept of ketosis. this is something that happens to your body under certain conditions. typically, your body wants to maintain a specific sugar level in the blood.<\/p>\n this sugar is used to make energy for cells all over your body. if you cut sources of sugar, your body has to adapt to fuel the cells. that adaptation is called ketosis.<\/p>\n ketosis is the result of taking simple sugars and carbohydrates out of your diet. in other words, you eat a lot of fat, moderate amounts of protein, but very little sugar or carbs. for reference, a traditional keto diet only allows two percent of your calories to come from sugars and carbs.<\/p>\n when that happens, your body is forced to metabolize muscle and fat to fuel the cells. this very shift is known as ketosis, and as soon as your blood sugar level crosses a threshold, your body will leave the ketosis state.<\/p>\n focusing on a diet that induces ketosis is difficult, and it\u2019s common for newcomers to drop the diet very quickly. when 90 percent of your food comes from fats, your body has to make significant adjustments.<\/p>\n your meals will feel heavy and may be difficult to digest at first, which can make you feel sluggish. it can change your hormone levels as well. if you cheat at all on the sugars and carbs, all of that extra fat makes you gain weight and ruins the diet. despite those downsides, millions of people have found success with a keto diet. ketosis is a real thing, and when leveraged correctly, it can help with weight loss. a typical keto diet consists of 90% fat, 8% protein, and 2% carbs and sugars. to put that in perspective, a regular diet will be closer to 35% fat, 15% protein, and 49% carbs.<\/p>\n the most important thing about the keto diet is maintaining it. any time your body drops out of ketosis, the diet is working against you. that said, a proper keto diet is not indefinite. usually, results are seen within four weeks, and it is common to ditch the keto diet after a few months, although some people do maintain it indefinitely.<\/p>\n although keto lite takes elements of the keto diet, the two are fundamentally different. with a keto lite diet, the goal is not to enter ketosis. instead, this name is inspired by the idea of trading a large percentage of carbohydrates in your diet for healthy fats. you\u2019ll notice that there is a lot of room for adjustment with those percentage ranges. keto lite aims to be a more accessible diet.<\/p>\n if you aren\u2019t entering ketosis, how does this diet help you lose weight? it focuses instead on fullness. high-fat diets tend to make you feel full a lot longer, leading to less snacking and easier control over the calories you consume.<\/p>\n also, paying close attention to your caloric intake breakdown forces you to pay attention to your diet in general. through these mechanisms, keto lite aims to make it easier to maintain a healthy diet that ultimately cuts calories and sustains weight loss.<\/p>\n the best way to ensure keto works for you is to make sure you\u2019re getting adequate nutrition with each meal. track your food intake using the extensive food database with noom<\/strong><\/a>\u00a0to see just how nutritious those midday or evening meals really are.<\/strong><\/span><\/p>\n both of these diets have merits, and they both come with their drawbacks. we can compare the pros and cons of each to see if one might be reasonable for you.<\/p>\n at the very least, you can understand why people get mixed results with different diets. there is no perfect diet for everyone. a successful diet comes from finding what works right for the individual.<\/p>\n let\u2019s start with the pros of the traditional keto diet. at the top of the list is the effectiveness. it has been proven to help people lose weight very quickly. it also forces the body to burn fat, and that can help with slimming or leanness.<\/p>\n keto has also been shown to help people have more energy and feel better in general. entering ketosis can help with brain activity and brain efficiency.<\/p>\n ketosis-based diets also tend to yield lasting results in a relatively short time. many people can keep off the weight they lose, even if they only maintain the diet for a handful of weeks.<\/p>\n the first con that comes to mind is that keto is a rigid diet. it requires a massive change to the foods and drinks regularly consumed, which is not always easy to maintain on a logistic level.<\/p>\n the psychology of keto can also be challenging. in terms of physical symptoms, the \u201cketo flu\u201d is a common early side effect of a dramatic diet change. if endured, it goes away, but it still stops many dieters in their tracks.<\/p>\n ketosis also comes with health risks. a high-fat diet can be healthy, but it requires care and effort. without care and effort, it is easy to consume high volumes of saturated fats, trans fats, and cholesterol, all of which can have serious long-term health consequences.<\/p>\n topping the list of pros for keto lite is accessibility. the softer caloric ranges make it a much easier diet to follow, both logistically and psychologically.<\/p>\n keto lite is also more consistent. traditional keto diets are often done in bursts. keto lite can be a permanent change \u2014 assuming it\u2019s suitable for the individual. that consistency can help you maintain your health indefinitely.<\/p>\n keto lite is also a cheaper diet to maintain. the softer limitations are more adjustable and allow practitioners to practice more discernment in their shopping, which usually saves money.<\/p>\n keto lite might be easier to maintain than keto, but the diet\u2019s lite version is still a challenge. it still represents a major shift in eating habits, and that is always hard to do. there\u2019s a secondary issue where it is easier to cheat with this diet.<\/p>\n with traditional keto, the extreme lack of carbs in the diet means that they usually disappear from the kitchen, which isn\u2019t the case with keto lite. the temptation will be around, and for some, that is a serious problem.<\/p>\n keto lite is also still a high-fat diet. the overall health risks are lower than traditional keto, but they are still higher than many other diets. you still have to be diligent about what types of fats you consume, or else you\u2019re trading one set of problems for another.<\/p>\n adopting the keto lite approach won’t help you lose weight unless you’re willing to make lifestyle changes with it. noom<\/strong><\/a> is a simple app that makes it easy to track your food intake.<\/strong><\/span><\/p>\n to take a more serious look at keto and keto lite, we can turn to hard science. plenty of studies have been performed on the impacts of ketosis and low-carb diets. before getting into the studies, it is necessary to make a note.<\/p>\n keto lite is not a formal, scientific name for a diet. instead, the studies refer to low-carb diets that do not induce ketosis. we can reasonably assume that keto lite fits this mold and applies these studies\u2019 results to it.<\/p>\n rather than look at all impacts of high vs. low carb diets on the human body, researchers narrowed their focus to how it impacts the human brain. their study published in the american journal of clinical nutrition<\/a><\/em> found the diets have similar effects on mood, but not cognitive performance.<\/p>\n seeing that impact, researchers slowly delved into how ketosis impacts other neurological conditions and the brain in general. the research on degenerative brain conditions is inconclusive but hopeful.<\/p>\n this study found statistically significant evidence that low-carb diets can boost certain aspects of cognitive performance when compared to low-fat diets. the preliminary finding merits more investigation, but it is certainly an interesting finding that is worth discussing.<\/p>\n however, the study only had 121 participants. though it\u2019s a large enough sample to support a body of evidence, it\u2019s not enough to provide conclusive proof that cutting your carb intake makes you smarter.<\/p>\n as for keto lite, it was not explicitly researched in this study. it is currently unclear if simply cutting carbs is enough to help with serious brain conditions or if ketosis is required. however, research suggests cutting carbs without necessarily reaching ketosis can be helpful for cognitive functioning.<\/p>\n a meta-analysis of studies presented in obesity reviews<\/em><\/a> found that ketosis appears to prevent an increase in appetite despite weight loss. it concluded that additional research is needed to determine the minimum level of ketosis required to achieve appetite suppression. this means it may be possible to add higher volumes of nutritious carbs back into the diet than some might suggest.<\/p>\n another study, published in the european journal of clinical nutrition<\/em><\/a>, found that ketosis mitigates the hormones associated with appetite. this could potentially aid in weight loss, especially if hunger is a primary concern for the individual.<\/p>\n although there isn\u2019t much research concerning a \u201cketo lite\u201d diet, there is plenty of research regarding low-carbohydrate diets and weight loss.<\/p>\n one study published in the bmj<\/em><\/a> noted that \u201cin this controlled feeding trial over 20 weeks, we found that total energy expenditure was significantly greater in participants assigned to a low carbohydrate diet compared with high carbohydrate diet of similar protein content. in addition, pre-weight loss insulin secretion might modify individual response to this diet effect.\u201d<\/p>\n another study published in the american journal of epidemiology<\/em><\/a> compared the effects of low-carb and low-fat diets. according to the researchers, \u201cthese findings suggest that low-carbohydrate diets are at least as effective as low-fat diets at reducing weight and improving metabolic risk factors. low-carbohydrate diets could be recommended to obese persons with abnormal metabolic risk factors for the purpose of weight loss.\u201d<\/p>\n in general, diets low in carbohydrates were found to have beneficial effects on health. one research study published in peerj<\/em><\/a> found that low-carb diets had similar health benefits to very low-carb diets. additionally, participants seemed to follow the low-carb diet for longer than those following the very-low-carb diet.<\/p>\n if you’re tired of yo-yo dieting, a program like noom<\/strong><\/a> can help. you’ll get a personal coach, along with support from the community. you’ll learn how to make healthy choices become habits that stick. if you’re ready to lose the weight for good, check out the free trial offer<\/strong><\/a> noom is offering today!<\/strong><\/span><\/p>\n according to a study in nutrients<\/a><\/em>, people who followed a six-month ketogenic diet, followed by six months with a reintroduction phase mediterranean diet, showed an average weight loss of 10% with no weight regain at one year.<\/p>\n the ketogenic diet was 12% carbohydrate, 36% protein, and 52% fat. the mediterranean diet was nearly double in calories, with 58% carbohydrate, 15% protein, and 27% fat. the keto approach here is higher in carbohydrate and protein than in the average keto diet, suggesting that a \u201clighter\u201d version of the keto diet is effective.<\/p>\n keto diets have become popular enough to catch the attention of campbell university, loma linda university, and methodist university.<\/p>\n research shared in ketogenic diet<\/em><\/a> by statpearls looked explicitly at how keto diets relate to the breakdown of fats and fat storage. they compared diets that focus on ketosis as well as diets that cut carbohydrates without inducing ketosis.<\/p>\n for ketosis diets, the study showed that keto conclusively reduces the body\u2019s need to store fat. this is part of why people can lose weight on a high-fat diet.<\/p>\n more specifically, the reduction of carbs in the diet lowers the insulin response, and it is the insulin response that signals to the body when it needs to store fat. this study suggests that even without entering ketosis, cutting carbs can help reduce fat storage.<\/p>\n their research also found that hormonal changes can lead to a breakdown of fats. this further accelerates weight loss and fat loss. again, the study found that this effect occurred with or without ketosis as long as carbohydrates were cut. the response is amplified in a state of ketosis, but both diets were effective at lowering body fat levels in participants.<\/p>\n massod, annamaraju, and uppaluri also looked at specific health impacts of high-fat diets. the study found that recent epidemiology results contradict traditional knowledge.<\/p>\n high-fat diets are not directly related to obesity or a range of heart conditions in any recent study. even though this was prevailing knowledge for several decades, they found no increases in these problems with the keto diet participants.<\/p>\n they similarly found that non-ketosis increases in fat intake did not directly contribute to obesity or heart problems. instead, they found that sugar intake correlates with both issues. this moderately suggests that low-carb diets might have long-term health benefits.<\/p>\n all of that said, the study only looked at two years, and the long-term impacts of these diets are mostly unknown.<\/p>\n according to a study published in experimental & clinical cardiology<\/em><\/a>, researchers found that keto diets successfully sustained weight loss for the majority of the subjects. additionally, their body mass index improved across the board. in that regard, keto helped lower obesity rates.<\/p>\n the study also closely observed cholesterol levels. across the board, the keto diet helped participants lower their cholesterol over 24 weeks. this further confirms that a long-term keto diet can be sustained without harming cholesterol levels.<\/p>\n the exciting thing about this study is that it also looked specifically at reintroducing carbohydrates to the diet after twelve weeks. that means that the study was a hybrid look at keto and keto lite, and it found that keto lite sustained positive impacts from a keto diet.<\/p>\n ultimately, the study concluded that keto and keto lite are safe diets for long-term, perhaps indefinite use. neither form of the diet produced side-effects in patients.<\/p>\n there are, however, a few caveats. the study having only 83 subjects and being considered small-scale only provides enough evidence to warrant further studies with larger groups. additionally, the study only considered obese patients.<\/p>\n for people with existing health risks, the diets were helpful. however, for those in relatively good health, the keto diet may not be useful. additional research is required to see if the same conclusions apply to those at a healthy weight.<\/p>\n the study also found keto and keto lite participants required nutritional supplements. all were provided a daily supplement capsule that contained a wide range of vitamins and minerals. the researchers believed that this supplement was necessary to ensure that the diet was safe and that it is important to remember if you plan to pursue either of these diets independently.<\/p>\nwhat is ketosis?<\/h2>\n
![\"\"](\"\/\/www.digitopmedia.com\/wp-content\/uploads\/ketosis.jpg\")
![\"\"](\"\/\/www.digitopmedia.com\/wp-content\/uploads\/low-carb-high-fat.jpg\")
<\/p>\nthe hard keto diet<\/h2>\n
\nin other words, there are many downsides.<\/p>\nketo lite requirements<\/h2>\n
\nthe calorie breakdown for keto lite is 40 to 70 percent fat, 15 to 30 percent protein, and 15 to 30 percent carbs. with those ranges, you will never enter ketosis, but that\u2019s not the point.<\/p>\npros and cons of keto lite vs. keto<\/h2>\n
pros of keto<\/h3>\n
cons of keto<\/h3>\n
pros of keto lite<\/h3>\n
cons of keto lite<\/h3>\n
scientific articles relating to keto and keto lite<\/h2>\n
<\/p>\ncarbs and the brain<\/h3>\n
ketogenic diets and appetite<\/h3>\n
keto lite and weight loss<\/h3>\n
keto and rebound weight gain<\/h3>\n
ketogenic diet: masood, annamaraju, and uppaluri<\/h3>\n
long-term effects of keto<\/h3>\n
![\"\"](\"\/\/www.digitopmedia.com\/wp-content\/uploads\/cholesterol-test.jpg\")
you can only answer this question if your doctor is on board with the diet. if they are informed and help you make health decisions, they can track blood work and other medical metrics to see how the diet impacts you.<\/p>\n![\"\"](\"\/\/www.digitopmedia.com\/wp-content\/uploads\/diet-guidelines-1.jpg\")
<\/p>\n