We have discussed in the past the effect of high carbohydrate intake on weight gain. Although high carbohydrate intake is considered as one of the main culprits for promoting weight gain and having a low-carb diet is one of the most effective ways for weight loss, it is unhealthy and unsustainable to live on a low-carb diet for a prolonged period of time. Rather than deliberately trying to avoid eating carbohydrates, incorporating extra protein into your diet can really help to reduce appetite and calorie intake, hence to achieve a similar outcome as having a low carbohydrate diet. Losing weight from eating more rather than eating less certainly makes dieting a lot simpler and much more entertaining. So what can incorporating extra protein into your diet actually do?

Increasing protein intake can increase diet-induced thermogenesis by up to 2 fold compared to having a high carbohydrate diet, which can in turn increase energy expenditure and satiety (feeling full and satisfied). A high protein diet can create a negative fat-balance and a positive protein balance, and can increase fat oxidation, at least in the short term (Westerterp-Plantenga 2008, Regulatory Peptides). A high protein diet that makes up 30% of daily energy intake can significantly reduce appetite and hence reduces daily calorie intake by around 441kcal per day and decreases fat mass by 3.7kg over a 12-week period compared to that of people on a weight maintaining diet with 15% of the daily energy intake from protein (Weigle et al 2005, The American Journal of Clinical Nutrition).

Eating less carbohydrate will help to maintain body weight and assists weight loss. However, it is unhealthy to have no carb and on top of that, it's difficult to know the exact carbohydrate content of the food we eat, which makes carbohydrate reduction from our diet a real challenge. Eating more protein can reduce one's appetite for other food, increases energy expenditure and subsequently promotes weight loss. It's much easier to eat more than to eat less. Make protein at least 25 - 30% of your daily energy intake and the extra weight around your belly will go.

Fitness-branded foods can actually make people eat more. Attractive packaging can induce the idea that these foods are better. People tend to eat more of them and reduce the actual focus on physical exercises. Those looking to lose weight can be doing more harm by actually eating extra food, which takes them in the opposite direction of controlled caloric intake.

Fitness foods and what researchers say about branding

Those looking to lose weight are often targeted by fitness branding. Protein bars and weight loss supplements are just a few of the products consumed by those looking to lose weight. Made with attractive branding, they can sometimes be detrimental as people associate them with healthy foods and simply eat them in larger quantities.

Research shows that this is not the sole problem of branding, as consumers tend to overlook physical activity. These foods can often be mistaken as a substitute for actual workouts.

The methods of the research included observing a group of subjects told to act normally, as in everyday life, when it comes to snacking. In a controlled environment, the group was given a healthy snack which also had images of running shoes to imply the idea of health and fitness. After consuming one such product, they had the option to go train on a stationary bike or consume the snack. Unless they were strictly prohibited by their diets, the subjects of the study chose to consume another snack.

Made with the purpose to investigate the effects of fitness branding, the study concluded that these healthy snacks can be a problem for those trying to keep their weight under control and that attractive branding had a major impact on this problem.

Recommended alternatives

The researchers also made a few recommendations. While the products were actually beneficial, they suggested that manufacturers would need to use other ways to promote a healthier way to lose weight, instead of implying it through pictures and branding. Gym vouchers or exercise tips were recommended as an alternative. These alternatives would be a more realistic solution which would not diminish the importance of physical training for those trying to manage body weight.

Simply put, fitness branding can discourage physical activity, despite the fact that it promotes consuming more calories. This is counter-productive for those trying to lose weight. The research made by the American Marketing Association raises awareness of the issue of branding in the health and fitness space. Many products use different imagery to suggest the idea of exercising, without directly recommending physical activity.

Researchers recommend an increased attention on marketing techniques in the fitness space. Of course, a healthy snack can be a better alternative when a quick caloric intake is needed. But it is often the misleading branding which makes people eat multiple snacks. However, those which have been on strict diets where they knew which foods were allowed and which foods were not recommended for consumption, made it clear they did not want to consume another healthy snack.

The ketogenic diet is one of the most popular dietary trends for a successful weight loss. It can also be helpful in boosting your overall health, allowing you to avoid carbohydrate crashes while maintaining high energy levels.

If you've been considering beginning a ketogenic diet, supplementation can play a key role in helping you achieve ketosis while avoiding the dreaded 'keto flu.'

Let's take a look at the top 5 ingredients that can help you maximize the benefits of a ketogenic diet.

MCT Powder

The ketogenic diet is all about increasing your fat intake while eliminating most carbohydrates. Your protein consumption will be moderate. One of the best ways to push your body into a ketogenic state is with medium chain triglyceride powder.

Medium chain triglycerides are fatty acids that promote ketosis. Aside from being helpful for the ketogenic diet, MCT powder may also boost weight loss and decrease your risk for cardiovascular disease. (1-2)

HMB

Next up is beta-hydroxy beta-methylbutyrate, more commonly known as HMB.

This metabolite of the essential amino acid, Leucine, may not push your body into a state of ketosis; however, it is necessary to protect lean muscle tissue.

When you make the dietary changes to dramatically lower carbohydrate stores, you need to ensure that your body is able to do so without jeopardizing muscle tissue. Too much dietary protein can be used to make glucose and this is what you want to avoid. The solution is HMB.

HMB can help to trigger protein synthesis while protecting and promoting lean muscle tissue without the need for high levels of dietary protein. (3-4)

Ready to make your own ketogenic booster?

Now you can with the Amino Z Supplement Builder!

Mix HMB and MCT Powder along with several other ketogenic ingredients for keto success!

Coconut Water Powder

Once you begin a ketogenic diet, your body will need a period of adjustment. One of the first things that the body will do upon the dramatic drop in carbohydrate intake is flush out electrolytes and important vitamins. This is the central reason for people experiencing the keto flu.

The way to avoid the keto flu and successfully enter ketosis is to ensure you keep up your electrolyte and vitamin levels. One of the best ways to do this is with coconut water powder.

Capturing all of the nutritional benefits of coconut water, this supplement is packed with the electrolytes and vitamins that your body needs. (5-6)

Magnesium Oxide

Continuing with the idea above, when your body starts to flush out electrolytes, it also kicks out vitamins and a key mineral: magnesium.

Magnesium is an extremely important mineral for the body as it plays a key role in literally dozens of bodily processes. For example, magnesium may protect bone health, promote muscle maintenance, and ensure proper sleep cycles. (7-8)

Magnesium deficiency only adds to the keto flu, which is why you want to make sure you're supplementing with magnesium during your journey into ketosis.

Acetyl L Carnitine

Last but not least we have Acetyl L Carnitine.

Acetyl L Carnitine is not the same as L Carnitine. One of the key differences is that Acetyl L Carnitine can easily cross the blood-brain barrier, making it extremely absorbable and effective.

Acetyl L Carnitine can help to promote a higher metabolic rate while promoting fat burning. In essence, it may help your body use up all of the stored carbohydrates, allowing you to enter a ketogenic state faster.

It's also useful for overall weight loss and cognitive benefits. (9-11)

Conclusion

Supporting your nutritional intake is important, especially when you are trying to enter a state of ketosis. One of the best ways to ensure you're getting the right nutrition is with your very own customized supplement.

With the Amino Z Supplement Builder, you can mix together all of the ingredients mentioned above at the dosages you need for success. You can even make your very own keto supplement! Give it a try today!

References

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2. Mercola, Dr. Joseph. 'The Anti-Cancer, Fat-Burning Ingredient That's Even More Powerful than Coconut Oil.' Mercola.com. 22 Aug. 2016.

3. Slater GJ, Jenkins D. Beta-hydroxy-beta-methylbutyrate (HMB) supplementation and the promotion of muscle growth and strength. Sports Med. 2000 Aug;30(2):105-16.

4. Wilson, Gabriel J, Jacob M Wilson, and Anssi H Manninen. 'Effects of Beta-Hydroxy-Beta-Methylbutyrate (HMB) on Exercise Performance and Body Composition across Varying Levels of Age, Sex, and Training Experience: A Review.' Nutrition & Metabolism 5 (2008): 1. PMC. Web. 2 Aug. 2017.

5. Ismail I, Singh R, Sirisinghe RG. Rehydration with sodium-enriched coconut water after exercise-induced dehydration. Southeast Asian J Trop Med Public Health. 2007 Jul;38(4):769-85.

6. Voller J, Zatloukal M, Lenobel R, Dolezal K, Béres T, Krystof V, Spíchal L, Niemann P, Dzubák P, Hajdúch M, Strnad M. Anticancer activity of natural cytokinins: a structure-activity relationship study. Phytochemistry. 2010 Aug;71(11-12):1350-9. doi: 10.1016/j.phytochem.2010.04.018. Epub 2010 Jun 1.

7. Abraham GE, Grewal H. A total dietary program emphasizing magnesium instead of calcium. Effect on the mineral density of calcaneous bone in postmenopausal women on hormonal therapy. J Reprod Med. 1990 May;35(5):503-7.

8. Nichols, Helen. '15 Science-Backed Health Benefits of Magnesium' Well-Being Secrets. 24 Jan. 2017.

9. Brandsch C, Eder K. Effect of L-carnitine on weight loss and body composition of rats fed a hypocaloric diet. Ann Nutr Metab. 2002;46(5):205-10.

10. Malek Mahdavi A, Mahdavi R, Kolahi S. Effects of l-Carnitine Supplementation on Serum Inflammatory Factors and Matrix Metalloproteinase Enzymes in Females with Knee Osteoarthritis: A Randomized, Double-Blind, Placebo-Controlled Pilot Study. J Am Coll Nutr. 2016 Sep-Oct;35(7):597-603. Epub 2016 Mar 2.

11. Smeland OB, Meisingset TW, Borges K, Sonnewald U. Chronic acetyl-L-carnitine alters brain energy metabolism and increases noradrenaline and serotonin content in healthy mice. Neurochem Int. 2012 Jul;61(1):100-7. doi: 10.1016/j.neuint.2012.04.008. Epub 2012.