Tag Archives: Keto Diet

Burn more fat easily and lose weight with ketogenic diet.

How to Stay in Shape During the Holiday Season

For many of us, staying in shape during the holiday season is quite hard. Luckily, there are ways to totally get in shape, and to keep in shape. Lots of times, people use this as an excuse to bulk up, but that shouldn’t mean you have to sit around and laze on the couch the entire time. If you want to keep in shape, you should make sure that you’re doing the right thing, and this article will give you a few secrets to doing so.

Actually Move

One thing that you need to start doing, is actually getting out and moving. This can be something simple. If you have an exercise to do, you totally can do it, and here are a few options to choose from:

  • If it’s snowing, you can build a snowman
  • You can do an indoor workout
  • You can go walk on the treadmill
  • Hiking is always good
  • If you like to take brisk walks, you always can

Now, hot chocolate and blankets are great. They’re totally nice, but will that help you reach our fitness goals? Probably not. If you actually make an effort to get out there, do something about it, you’ll be able to make a great stride in your fitness goals. You can certainly do little things, and even just pushing yourself to doing it can certainly help. Often, it helps with your mood if you get out and you do a little bit each and every single day, so consider it when you’re trying to improve yourself.

Create a Challenge

For many of us, sometimes just getting out and doing it isn’t enough. Sometimes, it requires a challenge. Setting up a challenge does the following for us, especially when trying to reach fitness goals.

  • Keeps us motivated
  • Gets us going
  • Gives us something to get to

Having a challenge and a goal will give us a reason to continue pressing on forward. For example, there are challenges that encourage you to run every single day, at least a mile a day, between thanksgiving, and the beginning of the new year. Maybe that’s the type of challenge that you want. If you’re not a runner, maybe try to walk at least two miles every single day. If you bike and want to get but, maybe do a few miles a day. If running isn’t your thing, there are exercises that you can try, including the following:

  • The 30-day ab challenge
  • Trying a new bodyweight workout each day
  • Different yoga poses for a day
  • Trying new workouts and runs each day

By doing this, you’ll be able to challenge yourself. There are even other challenges that you can try to. Have you ever done a race or a competition, such as those 5Ks that they offer at your local health club or park? This might be something to consider. Maybe sign up for one of those. Another great thing to do, is to plan a vacation or a biking trip during the first of the year. By doing this, it’ll give you a reason to stay in shape while the holiday season rolls around, and it’s one of the best ways to ensure that you’re truly reaching your goals.

Setting up challenges, especially official ones, is one of the best ways to make sure that you’re staying in shape and reaching your dreams, even when the turkey and stuffing is right there waiting for you.

Hydrate for Success

One huge thing that can kill your ability to stay in shape, is drinking water. Water is not only something you should be drinking because it’ll keep you hydrated while it’s dry, it can actually help with your hunger. Lots of times, when we’re hungry, we will substitute water for food, which dries ourselves out and actually will cause us to eat more food. That’s why you end up overeating in many cases. Various foods, especially chocolates, also dry out your mouth, and sometimes, drinking water can help lessen this. plus, it’s good for your body. You need water, for it will help with your food intake, and you will definitely want to make sure that you have enough.

If you want to watch what your food intake is, it’s important to drink water before a meal as well. Doing this will lessen the amount of food that you eat, and in turn, it will help to give you a satisfaction from the food that you eat. Before big, calorie filled meals, have two glasses of water so that you can reduce this.

Food Tracking

Now obviously, trying to track your food when you’re eating thanksgiving dinner is pretty much a nightmare. It’s not bad to treat yourself, but you need to look at the food and activity levels of your body during this time of the year. You should be doing this on the days either leading up to the holidays, or surrounding it. It’s not the worst thing out there to have a cheat meal. Trust me, it’s not going to destroy you. what will destroy you, is if you’re having cheat meals every single day for the next two months. That’s why food tracking is important.

You should track the following to ensure the beat health and wellness:

  • Your food intake
  • Your calories
  • Your activity levels

This can be a bit of a rude awakening, since you might start to realize that you’re pigging out on super calorie-rich food. But, remember it’s not the end of the world. Having a holiday treat isn’t the worst thing ever. In fact, even if you do have something higher in calories, one way to make sure that you stay within your calorie limit is to have smaller portions of this. That’s right, eat smaller amounts of the foods that you love, and in turn, you’ll be able to stay within the caloric intake that you’re trying to maintain.

Lists, everyone Loves Lists

Okay not everyone loves lists, but you tend to need them during this time of the year. Putting things down on lists will help you get a better feel for what to do today, and also reach your fitness goals so that you’re not getting slack with this despite all of the holiday craziness and parties. It’s important to put the following on the list to make sure that you do it:

  • Your items to get done for the day
  • Your exercise routine
  • Mealtimes and what to eat
  • Rest time and getting sleep

By doing this, you can totally ensure that you’re able to get what you need done, and you can certainly get the results that you need.

Strength in Numbers

For many people, finding strength in numbers is actually pretty good. If you need to get a workout done, and you need the extra push, well go find a buddy. If it’s hard to maintain a gym session super early on, you should get someone who has the same goals as you. This can be a friend or a family member. This is also super important to have even when you’re traveling. A holiday exercise buddy can help you with the following:

  • Get you to do it
  • Keep you motivated
  • Help you get your workouts in before dinner
  • Allow you to accomplish both shopping and runs

A workout buddy is one of the best things to have during the holiday season, and if you’re someone who just hates doing it, you should make sure to invest in one in order to keep you motivated during this time of the year.

Expect what You Shouldn’t Expect

Now, it’s usually easy to prepare ahead, but often, f things happen, such as maybe the roads are awful, or you run out of food, this can be quite hard on you. It’s something that can be quite hard on people, and if you live in an area where there tends to be a lot of snow, where you might have your electricity go out, this can often be quite an issue.

Now, there are a few things that you can have on hand to help with coping with this:

  • Have a bag of healthy food that can be eaten immediately
  • Have bottled water on hand
  • If you want to exercise, have some bodyweight workouts
  • Check your shelves before the holiday seasons

By doing this, you can help expect the unexpected, and while things might be hard at the onset, by making sure you have this now, you’ll be able to get rid of the boundaries, allowing you to be as successful as you possibly can.

Don’t Be “All or Nothing”

One thing that can often be hard on people is that they need to do everything, or nothing at all. Often, it might mean that they’ll sacrifice working out for staying with the family. It might be hard for those that have a family to really get into the healthy mindset. But that’s not the case. The holidays don’t have to be something where you sacrifice yourself just because of your family, but there are a few things that you can do to help make your holidays into one where you reach your fitness goals while also spending time with the family. This can be a bit hard if your family is sedentary, but that’s all the more reason to get the motivated.

There are various creative ways to really get people into physical activity. There are group fitness classes, and often gyms have a thin where you can bring guests to help work out. You can even take a walk around the neighborhood before you open presents, or include a healthy option for those thanksgiving and Christmas meals. You can spend time with your family while also focusing on your health, and you don’t need to sacrifice one over the other in order to achieve great success from this, and this alone.

Indulge once in a While

Now, if you’re worried about food, it’s important to remember that you can indulge for a night or so, not the entire time. This means, that if you want to indulge a little bit, it’s not the end of the world, but don’t have leftovers that will extend through the holiday season. This means, try to avoid the following:

  • Taking leftovers that you won’t finish them in a sitting
  • Avoid treats around the house
  • Don’t bring party food home

If you’re serious about working out, you should make sure to have it for a single night, and don’t just have it around the entire time. Plus, you should remember that if you do this a single day, it won’t break everything, but instead, start to avoid the treats patterns that often get pushed forward.

With the holidays, it’s often seen as a time where you either do everything on your health plan and sacrifice your own happiness, or completely throw your health and wellness out the door, and that is that. But, you shouldn’t be doing either of those things. Remember, it’s all about balance. If you want a treat, or if you want to buy yourself some great workout clothing because you managed to totally hit your fitness goal, you sure can. It’s not the end of the world, and you should make sure that you know this.

Remember, you should work to enjoy the holidays with the ones that you love. Don’t punish yourself because you missed a part of your diet, but also don’t completely throw it out the window either. Instead, keep a great balance that will help you get the most out of this. You owe it to yourself to do this, and by making sure that you do, you’ll be able to have the happiest holidays that you know that you can achieve.

READ MORE

Intermittent Fasting with Keto. The 1 2 Punch to Better Health and Fat Loss !

Intermittent Fasting with Keto

For many people, starting the ketogenic diet is pretty amazing, but did you know that you can also pair this with intermittent fasting? You can use the two together in tandem, and it’s actually a super popular way to utilize the ketogenic diet to the best of your abilities. It’s a new craze, but it’s a craze that can help you with getting more gains from this diet.

Now, many are misinformed on this, because they think it’s literally starving yourself. But it’s not the case. In fact, you still need to calculate your macros, eat enough fat and restrict your carbs. But, you’re not sitting there starving yourself. In fact, you’re doing something completely different.

What is Intermittent Fasting?

Intermittent fasting is pretty simple, you simply do the following:

  • Don’t eat for a longer period of time
  • Eat your meals within a restricted time window

The point of this is to increase your food intake at one time. Our bodies can only handle a certain amount at once, so with this you’re essentially limiting your calorie intake to a certain window but including more nutrient-dense food within that window so you’re not starving yourself.

So why would you do this? Is this hard? Not necessarily. You’ll notice two things once you begin with this:

  • You’re not as hungry as you normally are
  • You’re using your fat as well as the fats from your foods to lose more weight.

With this, if you’re in ketosis while using intermittent fasting, you’ll have lots of energy without the glucose holding you back and making your energy plummet. Essentially, you’re using the fat that is there, along with the macros that you need each day, to create food for yourself. It’s definitely important to watch your timing as well.

With this, you should make sure that you’re not doing this solely for weight loss too. There are other benefits as well, which we’ll talk about later on.

How do you approach it?

So how do you approach intermittent fasting? There are three ways for you to approach this type of fasting, and it’s really up to you.

  • Skipping meals to induce more time to fat. This can be skipping lunch but eating breakfast and dinner.
  • Eating in windows where you condense your macros in between a 4-7 hour window, where you spend the rest of the time fasting.
  • A 24-48 our cleanse where you fast for an extended period of time, such as for a day or two.

Now with this, you should begin ideally by either eating during certain windows or skipping one meal and eating more macros during the other two. For example, you can restrict your meals, eating only from 5-11 pm and then fast for the rest of the time. It’s pretty simple once you start to begin with this. If it’s too much, you can fast for 16 hours and then eat for eight. If that’s too much for you, then it might be best to extend it. You can judge what is best for your body, and you’ll be able to listen to it as well.

How does this work with keto?

You might wonder how this works with keto. Well it’s pretty simple.

With keto, you’re doing two things:

  • Restricting carbs
  • Eating fats

From there, you can plan your meals all within the window. That way, you won’t be eating foods throughout the day, and you’ll from there let your body burn the fats respectively during the fasting time. During the feeding hours, you’re not just eating small, insignificant meals, but instead, you’re eating larger meals with lots of fats, and meals that contain your daily calorie intake. You’re eating your entire calorie intake for a set amount of time. For lots of people, they’ll fast for 16, and then maybe eat a large lunch and dinner, or respectively a large breakfast and lunch. Honestly, it’s whatever works for you, and you’d be surprised at some of the different ways you can use this after some experimentation.

With this, you’re restricting carbs as well since you’re using keto with intermittent fasting, and this can give you a lot of health benefits, including reversing your age, increasing your energy, and feeling amazing. Of course, you have to do this for yourself, so you should do this where you feel it’s necessary. Don’t feel like you need to do this a certain way just because others have done it like that.

Planning mealtimes with both Keto and IF

Now, intermittent fasting is really based on your meal plan. With this, you need to consider two things:

  • Your daily lifestyle habits
  • When you like to eat the most

With these two things in mind, you can start to implement a diet where you eat for a certain amount of time, and then fast for the rest of it. For example, if you like to have dinner, eat your last meal at 6. If that’s when you normally eat, then keep that, otherwise adjust respectively. To implement the intermittent fasting with an 18/6 rule, you should restrict eating until about 11 am or 12 pm the next day. Now, if you’re sleeping that counts as fasting time, which might make it easier, or might make it harder.

If you’re going to do a three-day cleanse where you don’t eat anything, you should choose three days for three times a year, which means not eating for three days, and then eating normally until you fast once again. That might seem odd, but it certainly works.

Ideally, choose when you’re going to do this when it’s best for you. Don’t choose to go into Intermittent fasting if you’re about to go on vacation. That would be asinine. Simply adjust it to your lifestyle needs, and you’ll be much happier.

Benefits of Intermittent Fasting with Keto

There are many benefits to intermittent fasting, and we’ll go over them in greater detail in the next few sections, but here are just a few to keep in mind:

  • Improving your blood lipid levels
  • Losing weight
  • More energy
  • Longevity
  • Reducing risk for cancer
  • Boosting testosterone levels
  • Clearer mind

There are even more that you can explore, but these are just a few of many.

How Intermittent Fasting and Keto Help with Your mind

When you’re keto-adapted, if your brain is using the ketones, it’ll allow you to burn more energy-efficient fuels for the body, and your brain will consume those.

When you have too many carbs, your body starts to get deprived, and you need to constantly refuel. High-carb diets want you to always have something on hand, but with keto, you don’t need that. That’s because with the ketogenic diet, two factors that are in place that allow you to restrict your mealtimes:

  • Fat takes much longer to burn
  • There is way more fat

If your body runs out of glycogen, which isn’t necessarily a bad thing, it’ll rely on fat, which in turn will allow your brain to have full mental power, which will allow the following:

  • Less mental fog
  • More focus
  • Less distractions

If you want to have a clearer mind, start to consider keto and fasting. When you begin, fast when it’s natural for you, so only eat when you’re hungry. Don’t plan your fastings, but instead, eat when your body tells you to.

Ketogenic Diet, IF, and Fitness

If you want a much deeper break down of the Keto Diet with Meal Plans, Recipes, Exercise and Routines. Click Here Now to Learn More.

Did you know that Keto, IF, and fitness go hand-in-hand? If you have pre and post workout meals, you’ll be able to build muscle, but when you’ve adapted to ketosis, it does something more. There are many benefits to this that you can get including the following:

  • You’ll be able to build metabolic adaptions where you train better in the long run when you’re fasting.
  • You’ll improve muscle synthesis where you have a heightened muscle state when you’re training while fasting and have proper nutrient intake.
  • Your body responds better to post workout meals and in turn will allow for a speedy absorption of nutrients to lead to better results.

Your body will use these fats for more energy, and here are numerous athletes that do it. They will agree with the fact that it’s not going to hurt you if you’re in ketosis and exercise. One thing of note to consider however, is if you are going to do strenuous exercise, to ensure that you’re getting enough protein and fat to keep you full while you fast.

Intermittent Fasting and muscles

It also can change your muscle tone as well. Studies have been done, and when you fast and did resistance train the following happens:

  • You’ll have increase muscle mass
  • You’ll burn more fat
  • You’ll preserve existing muscle

One thing of note, is if you only fast for about 12 hours, it doesn’t do much to your muscle state. If you do fast for about 20 hours with more resistance training and only eating a certain number of calories, it can result in more muscle mass. If you’re overweight or obese however, using this does allow you to lose fat, but it also can result in muscle loss as well.

Also, it’s best not to use longer periods of fasting when you’re trying to use intermittent fasting for muscle gain. If you fast for 24 hours and then gorge yourself for the next three months or so, it actually can cause you to lose a lot of muscle mass. So, keep that in mind if you’re going to be training your muscles while utilizing intermittent fasting. It still can help you build muscle, just be mindful of how much time you fast, especially since it can affect things.

Tips for Intermittent Fasting on Keto

There are a few tips that can really help with this, and it can make a marked difference in your success with both of these means of dieting. It does work, but these tips will allow you to effectively do what you need to do to get the most results from this diet.

  • Don’t do this within the first couple weeks of the ketogenic diet. This is because your body isn’t adapted to it, and you need to make sure that you’re using ketones instead of glucose for energy.
  • Don’t force it. Seriously, start slow. If you can’t handle it right away, start by skipping meals first if you’re not hungry.
  • Listen to your body. It only works if you do this naturally. If you’re not hungry during lunchtime, save the food for dinner. It’s not the end of the world if you’re not hungry.
  • Keep busy when you’re not eating. It’s natural to skip meals and fast if you’re hungry, and if you’re able to stay away from the kitchen and where food is. If you’re wanting to snack but aren’t hungry, have some tea, coffee, or sparkling water.
  • Remember that this won’t fix everything. While you can lose weight, you need to make sure you’re not using it as a quick fix if you have more carbs than usual one day. Do this naturally and don’t deprive yourself.
  • Learn to love bulletproof coffee. This is simply taking in butter and coconut in your coffee. However, remember that this does break fasting, but if you want a fix, have some keto coffee, skip lunch, and then have dinner.

The ketogenic diet, partnered with intermittent fasting, does work, but it’s important to make sure you do it correctly. Also, be forewarned that it might not be for everyone. However, intermittent fasting while on keto can have some amazing benefits. It could completely change your energy levels, keep you feeling great, help with improving the overall state of your body, and who knows, you might end up losing weight. It’s a pretty great means to control what you eat, and if you pair this with the ketogenic diet, it makes it totally possible to stay full, allowing you to feel happier, and way more energized as well.

If you found this interesting Click Here for a great super informative book on how to lose weight and get healthy.

 

READ MORE

The Benefits of The Ketogenic Diet

The Benefits of The Ketogenic Diet

For many, the Ketogenic diet is a marvelous diet that has helped changed many people. What is it though? What are the benefits of it? well, you’re about to find out. This article will give you the lowdown on why people are choosing to go with the ketogenic diet for health reasons, and for overall wellness.

What is the diet?

The diet is simple. It’s a low-carb, high fat diet that’s similar in nature to the Atkins and other diets that specify in lowering your carbs. This one works to drastically reduce your carbohydrate intake, adding fat to it instead. You’ll in turn reach a state called ketosis, and when this happens, you’re burning fat like crazy, turning fat into ketones in the liver, which will give your brain more energy. It also works to reduce your insulin levels, and it’s got many other benefits.

There are different types of ketogenic diets, depending on what you’re going for:

  • Standard ketogenic diet where you have very low carb, moderate protein, and high fat, with the ratios being 75/20/5 respectively
  • Cyclical ketogenic diet where you have higher carb feeds, typically having five keto days and two high carb days
  • Targeted ketogenic where you add carbs when you work out
  • High protein ketogenic diet where you do the standard diet, but take out 15% of the fat and add that to protein, so it’s 60% fat/35% protein/5% carbs respectively

Cyclical and targeted ketogenic diets are what are mostly used in bodybuilding and athletes, but you can use any one of them to help better your life.

How it helps the body

How this helps the body is simple. You’ll be producing two things less often.

  • Glucose
  • Insulin

These two things are actually the main form of energy in most people. But by lowering this, you’re lowering carbs, and will start to use the ketones as a form of energy.

Ketosis, in it of itself, is what the survival state is, but it’s done in a healthy manner and not by starvation. During this, ketones are made, and it uses this energy in order to create a stronger metabolism. You’re not starving yourself, but instead starving the carbohydrates in the body.

But how do you stay full then? That’s where fat comes in. Your body will adapt to using these fats for energy, which in turn will allow you to lose weight, improve your mental health, and also just in general feel great.

But what are the benefits? Well, you’re about to find out, for they’re listed below.

Benefits on the body

The benefits on the body are definitely there, and they are as follows:

  • Weight loss
  • Lowered blood sugar
  • Reducing the risk of diabetes
  • Lowering chances of heart conditions
  • Builds insulin resistance
  • Controls your blood pressure

Probably the biggest benefit is weight loss. Ketosis is using your body fat as energy, and it will also drop your hormone levels as well, literally causing you to only burn fat. That in turn shows that keto has better results than even other diets, especially in comparison to low fat and high carb ones, and it definitely sticks around as well.

With blood sugar, it is naturally lowered cause of what you eat, and if you’re pre-diabetic or already have diabetes, it will lower your insulin resistance, and it better controls your blood sugar as well, which is great.

For blood pressure, it’s been known to lower the bad cholesterol levels that are a part of artery buildup. That is what causes strokes and heart attacks. Low carb high fat diets actually help to better your cholesterol too, and many studies have shown as well that this diet is better than other diets as well.

Finally, it can help with insulin resistance. If you don’t control diabetes, this will build up insulin resistance, causing you to have to take more. This diet will help you lower your insulin levels to a healthy place. Plus, it’s good for just about anyone.

This does marked changes to the body, and without even touching what it does to your energy levels, this proves that the ketogenic diet is one that works.

Benefits on hunger

Hunger and energy are two parts of the same coin, in that if you do the ketogenic diet, your energy levels will drastically change, so that you will take less food to make you feel more energetic. That is because you’re doing the following:

  • Adding fats to your diet
  • Lowering carbs
  • Adding nutritious foods

All three of these things work together, and by adding fats, you won’t be as hungry, which in turn will help you eat less. But, the food you’re putting in your body is good food, so you’ll feel more energized as well throughout the daytime. It also is a very effective way of burning fat, since fat is definitely great fuel. So, you’re feeling your body better energy, which in turn will allow you to have more energy and less hunger.

Fat also makes you feel more satisfied, and you’ll feel longer. This is a very interesting science behind it, and it will certainly help you a lot. If you want more energy, here is how you do it.

Benefits on mood

Your mood can change as well, and some people use this for their improved mental performance. That’s because it does the following:

  • Keeps you more focused
  • Makes your mental state clearer
  • Helps you feel better and happier

Ketones are excellent for the brain. They’re a sort of fuel in it of itself. If you lower your carb intake, it’ll lower those pesky sugar spikes. You’ve experienced those probably, especially if you’re doing great and then, you suddenly feel like garbage and have no energy. That’s because of carbs, and if you increase your intake of fatty acids instead of carbs, you’ll improve your brain function and have lasting benefits.

Benefits on skin and External Beauty

With this diet, it can even help with your external beauty, in that it can enhance it in the following manner:

  • Clearing up acne
  • Smoothing skin
  • Making your skin glow
  • Less skin inflammation

The reason why this is the case, is because there is a possible connection between eating a ton of carbs and more acne, and keto starts to take those carbs out of the body. Carbs are sugars, and you’ve probably heard that sugars can cause acne and skin blemishes.

With this, you’ll have smoother skin naturally, and it’s normal to experience dramatic improvements on your skin and the state of it by doing so. However, if you’re wanting to have even cleaner skin, it might be best as well to pair getting rid of dairy too, but of course, that’s totally optional. You don’t have to leave out dairy if you don’t want to.

What do you Eat?

So what do you eat? Well, it depends on how much dedication you want to put into this. If you restrict your carbs more, you’ll reach ketosis faster. Essentially, you’re limiting your carbs from wheats, starches, or fruits. You want carbs from dairy, nuts, and veggies, and that’s about it. Below are some of the foods to eat and not eat when you’re doing the ketogenic diet, but of course you can adjust it to your food needs as well.

Don’t eat:

  • Sugars, whether natural or processed
  • Tuber veggies, such as potatoes, essentially starchy veggies
  • Fruits that are high in carbs such as apples and oranges
  • Grains of any type, whether processed or natural

What you should eat, is the following:

  • Meat such as fish, lamb, eggs, beef, and poultry
  • Veggies above ground such as broccoli and cauliflower
  • Nuts and seeds such as walnuts and macadamias
  • Leafy greens such as spinach, kale, and swiss chard
  • High fat dairy such as cheeses and high fat cream and butter
  • Avocadoes and berries that are low on the glycemic index
  • Natural sweeteners that are low-carb
  • High fats such as coconut oil, olive oil, saturated fats, and high fat salad dressing

Now, you typically break this down to 70/25/5 respectively, but if you need to adjust to get used to it, do so. But, try to lower your carbs to these levels, since you’ll get better results, and you should definitely work to track your carbs as well.

If you want a much deeper break down of the Keto Diet with Meal Plans, Recipes, Exercise and Routines. Click Here Now to Learn More.

Is it effective?

So is this effective? It can be, but there are a few things to keep in mind to help you reach this in a simpler way, and they are the following:

  • Restrict your carbs and get it to as low as 20 grams a day
  • Restrict your protein if you’re not doing keto for exercise
  • Stop obsessing over fat. You need fat on this diet. If you don’t, you’ll starve and that’ll ruin your metabolism
  • Have small snacks filled with protein throughout the day so you don’t have an insulin spike
  • Get some exercise in to help regulate blood sugar and weight
  • Drink water, especially a gallon or so a day
  • Add supplements as needed to the diet. This can help you optimize everything

The nice thing about this, is that if you simply follow the directions of what it says, you’ll be able to reach ketosis. It’s not some sort of strange or gimmicky diet, but rather it’s simple, effective, and it does yield results.

 

READ MORE