Why is weight loss so difficult?
Weight loss is a challenging journey often hindered by long-term habits and behavioural patterns. Societal and environmental influences, psychological, emotional and biological factors, all add to the ease of giving up and losing motivation. It is little wonder that most people who go on a weight loss regime give up prematurely.
The challenges of weight loss include:
- Long-term habits and behavioural patterns: Unhealthy habits and upbringing can make changing eating and lifestyle habits difficult.
- Societal and environmental influences: The easy accessibility of unhealthy food coupled with a sedentary lifestyle can hinder weight maintenance.
- Psychological and emotional factors: Emotions, self-esteem and body image issues can impact weight loss efforts.
- Biological factors: Slower metabolism and hormonal imbalances can make weight loss more challenging.
- Ease of giving up and losing motivation: Slow or lack of progress and hunger pangs can lead to frustration and loss of motivation.
The Healthy Ketogenic Diet, however, offers a promising solution.
The Healthy Ketogenic Diet
Developed by Dr. Lim Su Lin, Chief Dietitian at the National University Hospital, Singapore, the Healthy Ketogenic Diet is a low carbohydrate diet that induces ketosis in the body. It involves consuming less than 50 grams of net carbs per day, leading to the breakdown of dietary or stored fat to produce ketone bodies for energy. A quick and early success tends to provide motivation, as it proves that significant weight loss is indeed possible. This will generally encourage one to continue the journey.
The Healthy Ketogenic Diet differs from the Traditional Ketogenic Diet in several ways:
- Fat intake: In the Traditional Ketogenic Diet, fat can make up to 90% of the total daily energy, while in the Healthy Ketogenic Diet, fat should be less than 50%.
- Caloric restriction: The Traditional Ketogenic Diet does not restrict calories which makes it difficult to sustain, whereas the Healthy Ketogenic Diet allows for individualised caloric restriction.
- Type of fat: The Traditional Ketogenic Diet does not specify the type of fat consumed, which can include fatty meat, highly saturated fat intake and junk food. The Healthy Ketogenic Diet, however, emphasises lean protein and high-fibre food, while limiting saturated and trans-fat.
- LDL cholesterol: The Traditional Ketogenic Diet may increase LDL cholesterol, linked to cardiovascular diseases. The Healthy Ketogenic Diet, on the other hand, does not increase LDL cholesterol and can help reduce the risk of cardiovascular diseases and blood sugar levels.
Some of the benefits of a Healthy Ketogenic diet include:
- Effective weight loss, noticeable within the first week.
- Decrease in hunger pangs after 2-3 days.
- No increase in LDL cholesterol, reducing risk of cardiovascular diseases.
- Significant weight loss and improvement in metabolic diseases.
- Promotes usage of healthy unsaturated fats that are heart-friendly.
- Emphasis on consumption of lean protein and high fibre food.
In conclusion, the Healthy Ketogenic Diet is a modified version of the Traditional Ketogenic Diet that focuses on weight loss and metabolic health without increasing bad cholesterol.