Ketogenic diet books dominate the Amazon best-sellers list for health and fitness. It seems like everybody with a weight issue is trying the high-fat, low-carb eating plan.
But now, new research shows keto dieting does more than shed pounds.
The study was presented at the American Association for Clinical Chemistry annual meeting. The research team asked 130 subjects with type 2 diabetes to go on a ketogenic diet for 12 weeks.
The subjects lost between 15 and 22 pounds. But they had other benefits…
This means the subjects actually reversed their diabetes.
Study author Dr. Angati Lakshmi Prasana called the blood sugar drop “a remarkable reduction.”
The Keto Diet Made Simple
There are many versions of the keto diet. But they all have one thing in common. They replace carbohydrates with fats. The drastic carb reduction puts your body into ketosis. In this metabolic state, your body burns fat for energy.
To go keto, you should avoid:
- Sugar in any form. No candy, soda, pastry, fruit juice, or ice cream.
- Fruit, except for small portions of low-sugar fruits such as berries.
- Grains, including breads, pasta, rice, and cereal.
- Root vegetables like potatoes, carrots, and sweet potatoes.
- Beans or legumes, including lentils, peas, and peanuts.
- Alcohol, which can take you out of ketosis due to its carb content.
Base your meals around these foods:
- Meat, including red meat and poultry.
- Fatty fish such as tuna, trout, and salmon.
- Dairy in full-fat form: butter, cream, unprocessed cheese.
- Eggs, especially pastured eggs when possible.
- Healthy oils: extra virgin olive oil, avocado oil, and coconut oil.
- Nuts and seeds: walnuts, pecans, almonds, flax seeds, pumpkin seeds, sunflower seeds. Go for unsalted.
- Avocados, either whole or as guacamole.
- Low-carb vegetables: tomatoes, onions, peppers, broccoli, asparagus, kale, and spinach.
Low-carb eating is the best way for anyone to lose weight and keep it off. And if you have diabetes, it’s the best method to get your blood sugar under control for good.
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