7-day non-vegetarian keto diet plan to lose weight.
Even if you eat steak, bacon, meat, and fish on a keto diet, you will not gain weight. Yes! You heard it right! At this point, you might be wondering if this is just the old calories in, calories out advice. Do calories matter? The non-vegetarian keto diet plan doesn’t rely solely on the calories in, calories out a concept because of the makeup of those calories matters due to the hormonal response to different macronutrients in the body.
When eating keto, you are trying to find an in-between point. Of course, calories matter but the makeup of those calories also matters. The most important factor of the makeup of those calories is the balance of fat, protein and carbohydrates and how each affects insulin levels.
There’s also the impact on other hormones. Hormones send an “I m full” signal to your brain. Empty carbohydrates like refined sugar don’t send a signal, so we can eat them in large volumes and still never feel full. Protein, and to some extent fat, causes your body to send a full signal much sooner.
For most people, a 16-ounce steak would be difficult to finish. That 16-ounce steak contains 900 calories and yet most people would feel full all day on that much protein. However, if you eat 1000 calorie milkshake containing more than 100 grams of sugar, you will likely be hungry again in two to three hours when insulin overcorrects and your blood sugar drops too low.
A non-vegetarian keto diet is so powerful because it can be used to address both. A non-vegetarian ketogenic diet keeps our hormones in balance, which helps us to feel full longer and eliminates cravings- and we can do these things while eating fewer calories.
The constant flow of fat in and out of our fat cells is called fat flux. Fat flux is a normal process in which fat enters the fat cells when the blood contains excess fat that isn’t burned as fuel. Fat flux is a process in which the body pulls fat stores. When you are on a non-vegetarian diet, you are eating a lot of fat. Are saturated fats good for you?
Here are the benefits of saturated fats if you are not aware of it:
- It creates strong cell membranes- Saturated fatty acids make up at least 50 % of the cell membrane; they give cells stiffness and integrity.
- Helps to build strong bones- Saturated fat plays a vital role in bone health. It is needed for calcium to be effectively incorporated into the skeletal structure.
- Improves the immune system- Your white blood cells need adequate amounts of saturated fat to properly recognize and destroy invaders like viruses, bacteria, and fungi.
How does leptin help to control weight?
What is leptin? It is the hormone produced by your body’s fat cells. Leptin signals the brain to regulate the metabolism to store or to burn fat. Research shows that an estimate of more than 85% of the people who lose weight end up regaining it because the body’s leptin is reset upward automatically.
When people lose weight, leptin production decreases, which causes people to regain their lost weight. This protein-bound hormone is derived from fat cells, so when you lose fat, leptin levels drop.
When you gain fat, leptin levels rise. The primary functional role of leptin is to defend, rather than reduce body fat by increasing appetite and decreasing energy expenditure when fat stores are low.
Most defects in leptin signalling may lead to obesity, overeating, and less energy expenditure. The best way is to avoid surges in leptin, which is the leading cause of leptin resistance.
Eating the typical diet, full of refined sugars and other processed foods is a guaranteed way to cause undesired surges. Focusing on nutrient-dense, unprocessed whole foods, like animal proteins are the best way to prevent leptin resistance.
Very nutrient-dense, quality animal proteins can improve leptin sensitivity- especially those high in omega 3 such as fish. EPA (a type of omega 3) is especially good at stimulating leptin, so get foods high in EPA such as salmon, mackerel, sardines, etc. Zinc also increases leptin, so eating oysters on a non-vegetarian keto diet is also a great option. Red meat, seafood, and chicken are also high in zinc.