Hybrid diet: they invented the best way to lose weight

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The best way to lose weight is to switch between two types of diets, which will be discussed below.

The “Keto” diet, which has recently gained great popularity, involves a complete rejection of carbohydrate foods. Usually, the body gets energy from carbohydrates, converting them into glucose. But in the event of a lack of carbohydrates, the process of obtaining energy from fats begins and a person loses weight due to the loss of fat reserves.

The main condition of the keto diet is a complete ban on sweets and flour products. The main element of nutrition is fat, which should make up about 75% of the diet. At the same time, 20% is protein, and only 5% is carbohydrates.

An approximate list of products for the keto diet includes various types of meat, fatty fish, avocados, nuts, cabbage, dairy products, and greens.

Experts note that eating according to this principle and a long-term refusal of carbohydrates are unacceptable, so you should not follow the keto diet for longer than a week in a row.

What is the trick with the keto diet?

Doctors admit that the Keto diet is an effective way to burn fat, but it is almost impossible to use it for people who like to eat carbohydrate foods or for those who consume enough fiber. In addition, to stay on this diet for a long time, you need to have very good health, ideal blood pressure and well-functioning kidneys.

Therefore, experts have come to a compromise – alternately switching between Keto and a low-carb diet.

Differences between the two types of nutrition for weight loss

But wait a minute… Isn’t Keto a low-carb diet? What’s the difference between the two diets, and why might switching between the two be a better weight loss plan than just one?

According to Patrick Holford and Jerome Bern, authors of The Hybrid Diet: Your Body Thrives on Two Fuels, there’s growing evidence that the idea of ​​switching between a keto and low-carb diet could be ideal for weight loss.

Keto means eating no more than 30 grams of carbs per day, plus plenty of healthy fats. By cutting out carbs altogether, you increase the amount of meat, dairy, avocados, nuts, and butter you eat. It works by forcing your body to start burning its own fat stores—putting your body into a state called ketosis—rather than burning carbs from your diet.

A low-carb diet is a diet that eliminates only certain types of carbs, rather than all of them, as with Keto.

A low-carb diet, on the other hand, involves a much wider variety of carbohydrate foods, but without a generous portion of fat, which is the difference between these types of diets.

How to lose weight without harming yourself

“Both diets have health benefits, including weight loss and improvements in diabetic markers. But switching between them can enhance these results and make them more sustainable,” Patrick and Jerome assure.

Their hybrid diet involves following one week of the “Keto” diet with three weeks of a less strict low-carb diet. This way, the body is not stressed, and the weight loss results become smooth and sustainable.

Switching between the two diets means that you can eat both carbohydrates and fats, because both are equally important for our body.

The authors of the book remind us that there are both so-called “good” and “bad” carbohydrates.

For example, foods like lentils or vegetables contain carbohydrates that are digested more slowly in the body and, thus, release sugar into the blood at a more stable, smooth rate. Such carbohydrates are considered “good” and help to maintain a feeling of satiety for longer.

Sugar and white flour products, on the other hand, are digested very quickly and after being saturated with them, a person will soon be hungry again. Such carbohydrates are conventionally classified as “bad”, since they are the ones that provoke the appearance of excess weight.

Dietary specialist Sonal Shah told The Sun that the hybrid diet really makes sense, and the health benefits of such nutrition look impressive.

Sonal said she agrees with the new book and the idea that switching between a keto and low-carb diet can help stop the development of type 2 diabetes, accelerate weight loss and even deal with some inflammatory processes in the body.

She added: “For those who avoid meat or dairy, it is easy to use substitutes, in addition, such a diet does not involve starvation, but on the contrary, helps you feel full and satisfied.”

There is another opinion

Not everyone was impressed with the idea of ​​a hybrid diet. Elspeth Waters is another nutrition and dietician, and she doesn't endorse the keto diet in any form.

According to Waters, the idea of ​​switching between two diets is “too complicated” and will be difficult for most people to stick to.

“While Keto may initially help you lose weight, there's not enough research on the long-term effects of eating so much fat, especially animal fat, along with protein,” she noted.

She warned that focusing on foods high in fat and protein means you're missing out on fiber and key antioxidants.

“This is very important because these two components are essential for health and vitality,” the expert added.

Elspeth Waters recalled that the state of ketosis is an “emergency” for the body.

“It's a state that is very difficult for the body as a whole, “The adrenal glands, which produce our stress hormones, are particularly affected. Ketosis also causes the body to become acidic,” she added.