Most Commonly Asked Questions About Ketogenic Diet

How many grams of carbs should I be eating daily?

A strict ketogenic diet is <20g of carbs a day, or about 5% of your total calories. It’s recommended to start out with a strict keto diet if you are a beginner so you can get the hang of eating keto foods. Some people eat under 50g of carbs per day and can stay in ketosis just fine. Others do a more low-carb style (Atkins) diet with <100g a day. Once you are settled in after a few weeks of strict keto start raising your carbs until you find the sweet spot for your body.

What is the nutrient ratio?

Your nutrient ratio is defined as the percentage of fat, protein, and carbohydrates of the calories you consume. The correct ratio for doing a strict ketogenic diet is 60% fat, 35% protein, and 5% carbs. This should be your number one goal for the keto diet, maintaining the correct ratio. An example of a ratio would be 100g fat, 100g protein, and 20g carbs.

My nutrient ratio has more that 60% fat, is this okay?

A ratio that has more fat is fine but you should still be getting adequate protein to conserve muscle.

That’s a lot of fat, am I going to gain weight?

No. It’s very hard to actually gain fat while you’re doing a strict keto diet. The reasoning is the satiation level of fat and protein, and if you follow the Keotgenic macros, you should be able to naturally create a calorie deficit. People who try and put on muscle (bulk up) usually have to incorporate carb up days just to be able to actually add pounds. However, you might experience the normal ups and downs on the scale as with any diet. Try looking at body fat % or the way your clothes fit as these will be the better indicators of your progress.

Do I count carbs that come from fiber?

No, you don’t. On European packaging fiber is listed as a separate category- on these packs, the carb count *is* the net carbs count. North American packets, however, list fiber as a type of carb, so you can subtract it from the total. If a food has 10g carbs but 5g fiber then it only has 5g net carbs, so you would only count 5g.

I love carbs and don’t want to give them up, how do I do this?

Cold turkey. There is no weaning off them, you will never get into ketosis that way. A lot of keto-ers used to be carb addicts. It will be hard your first week. By the end of the first week most people report being over the carb cravings. Though every now and again you might have to resist having a piece of cake or fresh bread. If there is something you are craving search on keto or google for a low carb version of what you want. People have been going low carb since the 70′s. If there is something you’re craving, there’s a low carb version of it out there somewhere.

Do I need to count calories?

No. Calorie counting is not a requirement of keto, but this does not mean calories do not matter. Some people insist to not count calories and instead listen to when your body tells you it’s hungry. Others track their calories religiously and stick to daily calorie limits. Find what works best for your body; you may find that when just starting out, keeping track of your carb counts and calories will help you be more successful with keto. See the bottom of this FAQ for recommended free calorie counting sites. Along with helping to track your calories, many of these sites will also assist you in monitoring your carbs, macros, and tracking weight loss.

How long will it take to enter ketosis?

For some it takes less than a day, for others it can take up to a week or more, it all depends on your body. Just remember, you have to burn through your glycogen stores before your body will start searching for fat. Going cold turkey on the carbs and sugar then high-intensity exercise or fasting followed by a meal of mostly fat is the general formula for getting into keto.

How do I know if I’m in ketosis?

One of the most popular ways is to buy and use ketostix. They track the amount of excess ketones in your urine, the excess ones that your body didn’t use. While it is not a requirement of keto it’s a convenient way to monitor your progress and for some, serves as a daily affirmation that you are following the diet correctly. Other ways to tell you are in ketosis a change in the way your breath and/or urine smells.

Where can I buy ketostix?

A pharmacy (CVS, Walgreens, etc) should carry them. They are usually right by the diabetic testing supplies. If you can’t find them, ask the pharmacist. Sometimes they are behind the counter. You can also buy them online.

I am using ketostix, what level of ketosis should I be in?

The ketostix are actually a “positive” or “negative” test. If you are showing any levels of ketones, even trace amounts, then you’re in ketosis. Having a darker/deeper color on your ketostix does not mean you’re in a “better” state of ketosis. More often, a deeper/darker color is an indicator of dehydration.

I am eating <20g carbs and using my ketostix but they are only coming up as trace amounts, why?

Don’t worry about it, trace amounts mean you’re still in ketosis. The reason its only trace could vary, anything from your body’s hydration level to activity level. It just means that your body is using up those ketones as fuel, and thus you don’t have very many leftover.

My ketostix are testing negative, what am I doing wrong?

Ketostix measures ketonuria, or the excretion of excess ketones in the urine. It’s an indirect way of testing for ketosis and is not always reliable.

What is the keto-flu?

The keto-flu is the period in which your body is adapting to ketosis. It’s called keto-flu because your body may experience flu-like symptoms during this time including: headaches, nausea, upset stomach, sleepiness, and fatigue. Symptoms vary from person to person. While many people suffer from keto flu, some have reported not even noticing the transition into ketosis. If you want to be sure, obtain and use ketostix and remember that even a trace amount of ketones indicates ketosis.

How long will the keto-flu last?

Anywhere from a day to a week. It depends on your body and how it handles the switch, everyone is different. It may be a good idea to start keto on a weekend or a time when you can get some rest and be able to deal with the symptoms (ie not a busy week at work or when you are doing a lot of physical activity). As unpleasant as the symptoms of keto flu can be, you can alleviate the headaches and nausea by drinking plenty of fluids and replenishing your sodium and potassium levels. Drink at least 2.5 litres of water a day and try to have a couple of cups of hot salty broth. Chicken or beef, it doesn’t matter – just make sure that it’s not the low-sodium variety. Avocados and oily fish like mackerel are high in potassium. Minimize physical activities and avoid strenuous exercise until symptoms subside.

How much water should I be drinking?

Lots. Your body has a much harder time retaining water on keto so you need to drink a lot more. It seems like the average is about 2 liters per day at the minimum. So get yourself a 1 liter bottle and start filling it up, you are probably dehydrated right now. A good way to tell is your urine should consistently be light colored or clear. If it is dark, drink more water.

I like eggs but I am worried about my cholesterol levels, how many eggs can I eat per day?

Studies are showing that cholesterol isn’t as bad as the general population thinks. Previously, it was considered bad to eat lots of eggs or food high in cholesterol, but new studies show that’s just not the case. Eggs are a great keto food, eat as many as you’d like. If your concerned, get a blood test to track your cholesterol.

I like coffee, can I make it like I usually do?

Coffee is an excellent, low calorie drink rich in potassium. The rule here is stay away from real sugar and milk. Instead, use heavy cream. Be careful of milk or Half & Half as they have a much higher carb amount per serving than heavy cream. If you need your sweets, use an artificial sweetener like Splenda.

I like (insert food here) is it okay for keto?

It depends. Look at the nutrition label, if it doesn’t have one then Google “(insert food here) calories”. Your mind will be blown by how many foods that we eat contain sugar and carbs, it isn’t as easy than just not eating bread. Lets take an onion for example, 1 cup of this unsuspecting vegetable will net you 12g carbs and 6g sugar. When you should only have <20g a day you have to make the choice, do I want to “spend” my carbs on that food item? Every person is different and some food affects people in different ways (some food may kick you out of keto). The short answer is make sure it’s not full of carbs/sugar, decide if you want to spend your carbs eating it, and try it, if you stay in keto after you eat it then, sure, you can have it. Most vegetables can be safely included in a Ketogenic lifestyle.

Can I drink alcohol while on keto?

Yes and no. Wine and shots of hard alcohol, like whiskey or vodka, are okay every once in awhile. Mixed drinks will usually contain sugary mixers, so be careful, and beer can also have a lot of carbs. Be aware of what you are drinking by checking the calories and carbs. Also, some people have reported wicked hangovers as a result of getting tipsy while on keto, so be warned. “For more information here is a quick cheat sheet to drinking on keto.”

Can I have artificial sweeteners or diet soda while on keto?

I think there are mixed opinions on this one. Based of the nutrition facts alone they are keto-friendly. Some people stay away from artificial sweeteners and things that contain them, like diet soda. Some people also say if have too much, it just makes them want more sweet things.

Can I have a cheat day?

Also a mixed topic. If you are an athlete, then yes, if you are remotely sedentary then no. If you are an athlete your body needs more fuel than average. Incorporating a “carb up” day once a week around your workout might be a good idea and you should research a CKD (Cyclical Ketogenic Diet). If you are a bodybuilder trying to gain muscle, then you absolutely need a “carb up” day to gain as it’s virtually impossible to gain weight without one. If you are not either of those people then no. You will most likely cheat, feel terrible, and spend the whole next week trying to get back into keto. If you want to halt your progress then cheat, if not then shush your whining and go eat some bacon.

I am a very active person and do carb-up for workouts, can I still do this on keto?

Yes. Most active people who do their carb up will do it once a week and since they are very active this doesn’t hinder their progress. This technique is called a CKD (Cyclical Ketogenic Diet). You can also research TKD (Targeted Ketogenic Diet).

I am a very active person and want to keep my muscle mass, is keto for me?

Definitely. Keto, by design, burns fat while preserving your muscle.

Does keto work if you have a lot of weight to lose?

Keto is great for all shapes and sizes. Some people use it to get their body fat as low as possible, some people use it to shed large amounts of weight.

Someone posted that they lost 30 pounds in a month, I only lost XX pounds, what’s wrong with me?

First, in general guys will lose faster than girls, so keep that in mind. Second, the more you have to lose the more you will lose. A person looking to trim down 20 pounds and a person looking to shed 150 pounds are going to have vastly different results. Don’t be so concerned over how much you’re losing, just be happy that you’re losing it!

Am I going to lose strength and/or endurance while trying the keto diet?

Some athletes have reported reduced cardiovascular performance while starting keto. However some have also said if you can get past that initial drop then cardio performance actually increases in the long run.

Why can’t I just eat low carbs AND low fat?

Good question. We know that carbs and sugar gets turned into fuel on a regular diet, and we know that if you’re into keto you’re not eating any of those so your body breaks down fat for fuel. So if you’re not eating carbs and you’re not eating fat then what is your body going to use for fuel? And protein isn’t going to cut it smarty-pants. Your body needs something, so you give it fat. Any fat you eat gets broken down into ketones and if your body doesn’t use it it expels it, thus why gaining fat while on keto is nearly impossible.

Ketogenic Diet video List

New Nose Drip Crash Diet Gaining Popularity among Brides-To-Be

An increasing number of brides-to-be are going on an extreme weight loss regime, called the K-E diet, which requires women to wear nose tubes that deliver 800 calories of food a day, according to various media reports.
Doctors claim that the feeding tube diet will shed patients about 10 to 20 pounds in just ten days.  The K-E diet involves inserting a small feeding tube into the nose and down the esophagus that delivers protein and fat mixed with water and no carbohydrates, according to The New York Times.

Ketogenic Diet - www.aiwo.com - KEN Diet

The treatment costs Rupees 30,000, and works by a process called ketosis that makes the body burn fat instead of sugar, and leaves the muscles intact.

Dr. Pietro said that the diet does not involve hospitalization or doctor supervision, and patients are simply given a bag filled with food solution and a nasogastric tube.

"It is a hunger-free, effective way of dieting," Dr. Di Pietro told ABC. "Within a few hours and your hunger and appetite go away completely, so patients are actually not hungry at all for the whole 10 days. That's what is so amazing about this diet."

The tubes are removable for one hour a day, and patients can drink water, tea or coffee throughout the day.
According to Dr. Di Pietro, the diet has no significant side effects, and main side effects are just bad breath and some constipation because there is no fiber in the food solution.  However, he adds that patients with kidney disorders should not try the KE-Diet.

The revolutionary diet has been gaining popularity in Italy and Spain, where it is called the KEN Diet and in the United Kingdom in the past year, according to the Daily Mail.

"This could be the most shocking, controversial diet ever to reach Britain," Leah Hardy of The Daily Mail wrote in last month. "It is a regime so extreme, so drastic; it makes Lighter Life’s shakes-only system look like a daily five-course banquet. The KEN, or Ketogenic Enteral Nutrition diet, involves eating absolutely nothing at all."

The recent U.S. launch of the K-E Diet has gained much popularity with women looking to lose weight, especially among brides-to-be.

"I don't have all of the time on the planet just to focus an hour and a half a day to exercise so I came to the doctor, I saw the diet, and I said, 'You know what? Why not? Let me try it," 41-year-old bride-to-be

Jessica Schnaider told ABC News. "It was emotionally difficult, the 10 days of not eating."
Schnaider was only on the diet for eight days, and lost 10 pounds.

Dr. Di Pietro said that he was initially hesitant to offer the diet to people anyone looking to lose a few pounds, but he has now expanded his client base since began providing the K-E diet.

“At first I decided not to do it for people who just want to lose a few pounds. But then I thought, why should I say five or ten pounds are not enough? People want to be perfect,” he told the Times.

Gianfranco Cappello of the La Sapienza Hospital at the University of Rome, who invented the diet, has successfully treated over 40,000 patients who have lost drastic weight in just a matter of days.

"If you lose the weight too quickly your mind is not going to be able to catch up with a newer, skinnier you," psychoanalyst Bethany Marshall of Beverly Hills, Calif. told ABC News.

Other dieticians are doctors say that the diet is not so unique.

Dr. Scott Shikora, the director of the Center for Metabolic Health and Bariatric Surgery at Brigham and Women’s Hospital in Boston said any regime that restricts calories will lead to weight loss. “The novelty is, they shove a tube in your nose,” he told the Times.

“It doesn’t matter if it’s through a tube, a straw, a meal plan,” he said. “They all work, if someone goes from 3,000 calories a day to 800.”

What is the feeding tube diet for weight loss?

K-E stands for ketogenic enteral nutrition. A better term is the nasogastric tube diet. The K-E diet involves inserting a feeding tube into the nose, down the esophagus, through the stomach, and into the duodenum, and then infusing a high-protein feeding solution continuously. This is done in the hospital routinely for people who can’t eat. But that’s not what the K-E diet is about. It’s about brides-to-be who want to lose 10 pounds or so in a hurry to look good in a wedding dress.

The K-E diet transforms a medical therapy into the indulgence of a shortsighted, vanity-driven whim. If self-induced vomiting after meals constitutes an eating disorder, what is infusing liquid formula through a tube into the duodenum without medical indication? I fully appreciate the frustration people feel when trying to lose weight, but if bulimia is not the right answer for that problem, neither is this!

weight-loss-in-10-days-ketogenic-diet-www-aiwo-com-ketogenic-enteral-nutrition-nasogastric-tube

A nasogastric tube is an unpleasant, undesirable medical procedure we impose on sick patients who can’t eat. It carries a risk of aspiration pneumonia, which can be fatal. Ladies, do you really want to marry a guy who stands by while you risk your life to lose 10 pounds?

In terms of quick weight loss, this is a guarantee of quick rebound with interest, since it involves no useful behavior change. It has nothing to do with health and basically endorses the notion that weight loss by any means is acceptable.

What You Should Know About the Low carb Ketogenic Diet

Though it was originally developed to treat patients with epilepsy, interest in the ketogenic diet has taken off in recent years as we've learned more about its therapeutic and health benefits. Here’s what you need to know about ‘keto’ and why some health experts believe it's good for your body — especially your brain.

Fasting and other ketogenic-like diets have been used to treat conditions like epilepsy for thousands of years. And in fact, a version of the keto diet has been traced back to 500 BC.

Fast forwarding a bit, Dr. Rawle Geyelin gave a 1921 presentation to the American Medical Association in which he reported on the remarkable outcomes of several children who had benefited from fasting; his patients were having fewer seizures — and the effect appeared to be long-lasting.

Geyelin continued this work, and he developed a tolerable and reproducible high-fat and low carbohydrate diet now formally known as the ketogenic diet. For the next two decades, it was used by physicians to minimize seizures in their patients. Once modern antiepileptic drugs were introduced, however, the practice declined dramatically.

But interest in keto was renewed about 20 years ago as a number of scientists began to study it more closely — and not just for its ability to treat epilepsy. As we’re now learning, and despite its reputation as a “starvation” diet, a keto regimen has been shown to confer a variety of benefits.

The state of ketosis

The ketogenic diet is essentially a way to get our bodies to enter into a condition known as ketosis.

Normally, our bodies rely on glucose for fuel — the result of our moderate to high-carb diets. Carbohydrates are broken down to glucose, which gets converted into energy and transported to our muscles and organs.

www.aiwo.com-ketones bodies-ketogenic diet

But when carbs are restricted, and when there’s a lack of glucose, our liver starts to produce ketones — a process that shifts our body towards fat utilization. This new mode of metabolism, or ketosis, can come about in several different ways, including starvation, type 1 diabetes, and even alcoholism.

While in this state, the levels of ketones in our blood starts to rise. Ketones are acidic chemicals that include acetone, acetoacetate, and beta-hydroxybutyrate. Needless to say, this can lead to some serious problems; starvation is obviously not good! If left unchecked, ketones can increase blood acidity, which can affect urine and cause serious liver and kidney damage.

But, when done correctly and responsibly, the keto diet can be used to effectively treat a number of health conditions.

 How to do keto

A keto diet can take on many forms, but it typically involves the restriction of carbohydrates to no more than 50g per day. Sources should typically come from whole foods like vegetables, nuts, dairy, and so on. Refined carbohydrates, like bagels, pasta, and cereals, should be avoided, as should refined sugars (including high-sugar fruits and fruit juices).

Meals, therefore, should mostly be comprised of protein and some healthy fats (like olive oil, coconut oil, and avocados). A good rule of thumb is to follow the 60/35/5 rule in which 60% of calories come from fat, 35% from protein, and 5% from carbs. Protein should be set at about 1.5 to 1.75g of protein for every kilogram of your ideal body weight.

For comparison, a typical Western diet is about 5-15% protein, 10-20 % fat, and 65-85% carbohydrates.

 Why it works

Actually, we’re not entirely sure why it works so well. But some theories are beginning to emerge.

Keto diets have beneficial effects in a broad range of neurological disorders, particularly those involving the death of neurons. Scientists think it may have something to do with the effects of cellular energetics.

As already noted, the keto diet is associated with increased circulation of ketones in the body, which is a more efficient fuel for the brain. Ketones may also increase the number of brain mitochondria — the power packs inside of cells.

It’s possible that the boosted energy production capacity created by these effects is what gives our neurons an enhanced ability to resist metabolic challenges. Other biochemical changes — namely ketosis, high fat levels, and low glucose levels — may contribute to neuronal protection through a number of antioxidant and anti-inflammatory actions.

The keto diet is being increasingly considered for the treatment of many neurological diseases and injuries, a list that includes Parkinson’s, Alzheimer’s, stroke, and even traumatic brain injuries. The keto diet can also improve memory function in older adults with increased risk for Alzheimer’s.

Neuroscientists attribute the keto diet’s brain-protective qualities to a number of things:

• Ketone bodies serve as an alternative source of energy during metabolic stress
  
• Ketosis diminishes the toxicity produced by glutamate acid, a problem when a brain injury happens
  
• It enhances GABA levels (γ-Aminobutyric acid) — an important inhibitory neurotransmitter
  
• It has antioxidant and anti-inflammatory qualities
  
• The diet protects against various forms of cell death
  
• Restricting carbs protects against oxidative- and glutamate-stress, among other things
  

Cancer

The keto diet may also help in fighting off certain types of cancer and various tumors. It seems to do a good job treating brain tumors, likely a consequence of its neuroprotective qualities.

In one case, it seems to have helped an elder woman mange her brain tumor. It can also work well in conjunction with radiation therapy to treat brain tumor cells — at least in mice. Some scientists believe that a restricted keto diet is “a viable alternative to the standard care for managing malignant brain cancer.”

A 2011 pilot study indicated that the ketogenic diet is suitable for even advanced cancer patients, claiming that “It has no severe side effects and might improve aspects of quality of life and blood parameters in some patients with advanced metastatic tumors."

Weight loss

The ketogenic diet is also being considered as way to help people lose weight, though evidence of its efficacy and safety are mixed.

A 2006 study comparing ketogenic and non-keto diets concluded that both diets are useful for weight loss, but the researchers found that the keto diet was associated with metabolic and emotional effects. "The use of ketogenic diets for weight loss is not warranted," the authors write.

Another study indicated that keto diets work great for the first three to six months compared to other dietary routines, but that the difference is no longer apparent after a year. The researchers found that keto is associated with favorable changes in triglyceride and HDL cholesterol levels (that’s the good kind), but that it results in higher LDL levels than conventional low-fat diets.

Nancy Krebs’s 2010 study is probably the most favorable in terms of its application to weight loss. Her team concluded that a high-protein, low-carb keto diet may be effective for severely obese adolescents in the long term.

Exercise

The keto diet has also been used in conjunction with exercise and athletics. And in fact, a growing number of athletes and bodybuilders swear by it, including many CrossFitters and other strength-and-conditioning types.

Formal studies are far-and-few on the subject, but a 2011 Italian study suggested that keto could be used as a way to lose weight in conjunction with exercise.

Diabetes

Because it’s a low-carb diet, ketosis works very well for people with diabetes. It’s effective at improving glycemic control in diabetic patients, and it "has a significant beneficial effect in ameliorating the diabetic state and helping to stabilize hyperglycemia."

Aiwo KEN Program

The KEN program offers a way to get the obesity epidemic under control, while reducing the incidence and seriousness of Type 2 diabetes, stroke, hypertension, heart disease and cancer – conditions that are putting unbelievable stress on healthcare and the economy. www.aiwo.com

Ketogenic enteral Nutrition as a treatment for obesity

Short term and Long term results from 19,000 patients

Gianfranco Cappello*, Antonella Franceschellim Annalisa Cappello and Paolo De Luca

Clinical Nutrition Service of the Department of Surgery Paride Stefanini, University of Rome La Sapienze, Rome, Italy

Nutrition & Metabolism 2012, 9:96 doi:10.1186/1743-7075-9-96 © 2012 Cappello et al.; licencse BioMed Central Ltd.

Abstract

Background

Only protein diet has been used successfully to prevent loss of lean body mass first in post-surgical and then in obese patients. We studied overweight and obese patients receiving short treatments of an exclusively protein-based nutritional solution as 24-hours enteral infusion.

Methods

 www.aiwo.com - KEN Diet

19,036 patients age 44.3±13, M:F = 2:5) with an initial body mass index of 36.5 ± 7.1

inderwent 10-day cycles of enteral nutrition through a fine nasogastric tube. The nutritional solution consisted solely of 50-65g of proteins, plus vitamins and electrolytes. The 24-hour infusion was controlled with a small portable pump. Before and after each 10-day cycle body composition was checked with a Handy 3000 impedance analyzer. At the onset of treatment, average fat mass was 40.9 ± 12.8Kg while body cell mass was 42.7 ± 7.2Kg in males and 27.4 ± 4.6Kg in females.

Results

After an average of 2.5 cycles the patients lost 10.2 ± 7.0Kg of body weight., 5.8 ± 5.5Kg of fat mass and 2.2 ± 3.3Kg of body cell mass. No significant adverse effects were recorded except asthenia and constipation which were easily controlled with therapy. Long-term results were obtained from 15,444 patients and after an average of 362 ± 296 days we found a mean weight regain of 15.4%.

Conclusion

Ketogenic Enteral Nutrition treatment of over 19,000 patients induced a rapid 10% weight loss 57% of which was Fat Mass. No Significant adverse effects were found. The treatment is safe, fast, and inexpensive and has good one-year results for weight maintenance.

The KEN program founded in Italy and proven effective by over 57,000 participants, is a non-surgical procedure that feeds the body 24 hours a day for 10 days. This “Protein sparing” nutritional is a serious works like no other, targeting fat while preserving lean body mass. Ketogenic Enteral Nutrition is a serious, non-surgical, low cost solution. It is not a vanity product designed to make users look glamorous, it’s for obese men and women who need real help and achievable, healthy outcomes. KEN is looking for physicians with patients who are not yet fit enough for surgery or for whom surgery is not the best option.

CONTACT US FOR MORE DETAILS:

AIWO KEN CLINIC

Kamaraj Memorial Hall - Basement,

498/500, Anna Salai, Teynampet

Chennai - 600 018.

Land Line: 044 - 2433 5916

Mobile: 95000 65656

E-mail: contact@aiwo.com

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Reach for High-Energy Foods

Rev your workouts and speed weight loss while satisfying your body's nutritional needs

Your body needs fuel to exercise, and the source of that fuel is food. That's why some people report feeling hungrier when they start to work out. If you're trying to lose weight, this could be counterproductive—unless you find the right balance of healthy, filling foods.

The typical American diet is loaded with refined or simple carbohydrates such as white flours, rices, and pastas, and pastries, sodas, and other sugary foods and drinks. These carbs, which lack the fiber found in complex carbs (whole grains, fruits, and veggies), are metabolized by your body quickly. So while you may feel raring to go after eating them, that energy boost will soon be followed by a major energy slump, making it hard to give your all during your workouts.

In addition, if many of the foods you eat are metabolized quickly, you'll find yourself feeling hungry more often, which could mean more snacking and a higher calorie intake. To keep from eating back all the calories you've burned, stick to a diet based on these 6 science-backed components.

weight loss in 10 days - Ketogenic Diet - www.aiwo.com -Reach for High-Energy Foods

Diet food 6: Green tea

Another powerful brew — green tea really has a multitude of health and well being benefits. And if you are into fitness it makes the perfect pre-workout drink; it's been found to increase endurance by as much as 24 per cent, allowing you to exercise longer and burn more calories. But in terms boosting your weight loss power, a study carried out by the Journal of Nutrition, drinking five cups of green tea per day can help you lose twice as much weight, most of it where we want to lose it most — around the middle.

Weight Loss in 10 days, Diet Food: Green Tea www.aiwo.com