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KETO RECIPES

Choosing the Right Diet Plan

When you are ready to choose your diet or eating plan, there are certain things that you must take into consideration to make sure that you are picking one that will help you to attain the weight loss goals you have and to make sure you are staying healthy. Some diets, as we mentioned, do not contain a balance of nutrition that your body needs, and can therefore make you very ill, and won’t help you to lose weight properly.

  • Realistic Expectations: You must realize that losing weight takes time, and depending on how much you have to lose will depend on how long it will take you. You do not want to take on a plan that promises you to lose a lot of weight in a short amount of time, as that is most likely going to be a very unhealthy and unsafe option for you. After the initial two or three weeks when weight gain might be up because of water loss, you should be losing around 1-2 pounds a week to maintain healthy weight loss.

  • The Right Nutrition: Make sure you look over any diet plans you are considering thoroughly and see what they allow or suggest for you to eat. If it has a balanced- looking diet to it with the right amounts of foods from the food groups, you are probably looking at a plan that is safe. Any of the fad diets that cut out whole food groups, or make you starve yourself or drink strange concoctions are not safe. You also want the right amount of protein, carbohydrates, fiber and make sure you are getting no more than 30 percent of your calories from fat per day.
  • Doable for You…or Not? While you are researching different diet plans, make sure it is something that you think would suit you and your lifestyle. If you are a very busy person who is not home a lot, look for a plan that has convenience as well as healthy choices. If you wind up choosing a plan that you don’t stick to for whatever reason, you will wind up failing and you will then most likely go back to your old ways, but now feeling worse than when you started out.
  • Calorie Level: Make sure that the plan you choose has you eating enough calories. You essentially want to cut out enough calories so that you can lose those 1-2 pounds a week. You have to weigh this all against you and your activity levels, as how many calories you need each day will vary from person to person depending on how active they are and their weight. You might want to work with a trained health professional to help you decide which is best for you.

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KETO RECIPES

Is Dieting Necessary for Weight Loss?

When most people think of losing weight, they think of going on a diet. Many times, this means finding some fad diet that is probably popular at the current time, and trying to follow all of its crazy rules and recipes, like lemon juice, cayenne pepper and maple syrup. But honestly, who enjoys these things? Do you like cutting out entire food groups such as carbohydrates or drinking crazy concoctions that simply do not taste very good and do not fill you up?

It is doubtful that anyone does. Yes, there are other diet plans out there that have a lot of merit to them, and if a diet is the way you want to go, then researching the different ones out there is very advisable so that you can find a reasonable, sensible diet plan that is not going to harm you or make you go crazy with hunger, causing you to fail in the end anyway.

The Downsides of Dieting

  • Fad Diets – These diets usually consist of removing one food group entirely from your diet or drinking an unusual mixture of ingredients to get you to lose weight. Not only can these be unhealthy and dangerous at times, they can leave you feeling hungry or drained from not enough nutrients. In the end, even if you do lose some weight at first, these diets usually fail because they are too restrictive and as soon as you stop them you wind up gaining all the weight back, plus more sometimes.
  • Counting Calories – Sometimes counting every little calorie we take in is very bothersome and frustrating to people. Because of this, some people may give up on their diet altogether.
  • Eating Too Little – Dieting for some people means just eating very little. If you do not follow a proper diet plan, and think that just not eating is the way to lose weight, you will quickly find out that besides being very hungry you will not feel good at all because you are not getting enough nutrients. You are also confusing your body’s metabolism with this starving method – it might not make you lose weight much at first as your body starts to store all the fat it can when you do eat. Plus, on the serious side, if you do this extremely enough and long enough, you could wind up in the hospital.

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Categories
WEIGHT- LOSS

Why We Gain Weight

  • We eat more calories than what our body needs in a day, so the excess gets stored as fat. Our bodies are designed in such a way that in times when it was harder to get food, our bodies could be prepared by having stored extra calories in times of plenty in the form of fat. Now, as easy as it is to get food, a lot of people tend to overeat, and this is a severe problem that causes many to become overweight or obese.
  • Genes play a factor as well by setting basic parameters on the metabolic efficiency of your body. People who are overweight many times have very efficient metabolisms, meaning they need less caloric intake than others, and they store the excess as fat. You have a greater risk of being obese if one parent is and an even greater risk if both parents are. However, genes only determine a tendency towards a higher or lower metabolic efficiency, not what your actual body metabolism will be.
  • Your metabolic rate. Besides genetics, your metabolic rate depends on how active you are. It is said that every ten years past our mid-twenties we lose about 10% of our metabolic rate. This probably does not have to do completely with age, however, but instead with how active we are. The more active we are, the more muscle mass we can retain, or even build, and in turn, the more fit we are because muscle tissue is metabolically active whereas fat is not. On the other hand, if we lead a basically sedentary life, we are much more likely to be able to gain weight as we lose muscle mass.
  • Eating patterns. People’s eating habits make a huge difference in determining their weight. When foods high in fat or sugars are favored, this of course can cause much weight gain. Also, how you serve the food, i.e. do you put the portions on everyone’s plate or do you bring it all to the table and serve it the food family style where everyone can take as much as they want? Portion size is one of the main reasons people eat too much. Also, how have you learned to eat? If you are a fast eater, you may not even realize the cues your stomach gives you that it is full.
  • Larger portion sizes. Over time, larger portions of food have become the norm, especially at many restaurants. Weight has also gone up because of this.

  • Exercise or the lack thereof. Exercise is essential to a healthy lifestyle and to maintaining a healthy weight. When you exercise, especially when you include strength training in your workouts, you gain muscle mass and raise your metabolism and in turn the muscle helps to burn more fat. In turn, you will weigh less and you will look leaner and firmer because muscle takes up less space than fat. Plus, strength training helps reduce the risk of accidental injury, improves your bone density, helps with digestion and helps in lowering your blood pressure, cholesterol and triglyceride levels.
  • As you can probably see, even if you have a history of the genes in your family making it easier to gain weight than other people, diet and exercise are the two main factors that affect your health and weight. Regular exercise is essential to getting to and maintaining a healthy weight – and so is what you eat, how you eat and how much you eat. Learn portion control. This is usually a huge factor for most people, and they do not realize how much they are actually eating.
  • A portion of food the size of your fist is generally all that should be eaten at one time, because that is the size of your stomach as well.Eating several small meals a day, rather than two or three big ones, will help you to be able to eat less and also not be hungry in the early days of forming this habit. Another really important thing is to not skip breakfast, as this sets up your metabolism for the day. If you don’t eat breakfast, your body will go into defense mode and store more fat because it will think you are starving.Try slowing down your eating as well if you have the habit of eating fast. This way you can feel the signals from your stomach when you have had enough, before you stuff yourself full. When you have done that, you know for sure you have eaten too much. In reality, on a scale of 1-10 of fullness, we should feel right in the middle, around a 5, when we are done eating. It takes some practice, but you can learn this trick and you will feel so much better knowing you did not stuff yourself to the maximum capacity.Another thing to watch of course is your intake of fatty and sugary foods.
  • We all need nutrients, including healthy fats, to keep us balanced, but eating a lot of junk food and sugary drinks will attribute greatly to us gaining more weight. Processed foods don’t generally have a lot of nutrients in them, or any at all, and they are high in salt, sugar, and unhealthy fats. In today’s busy lifestyles, we may not realize how often we are eating these foods. If you are one who is always ordering out for work, or going out to dinner as well, this is not going to keep you healthy because you do not have the control as to what is being put in your food (except special ordering at a restaurant) and it is much harder to make sure you are eating the right kinds of things and getting all of your nutrients. Going out to eat is fine every once in a while, but be sensible in what you are choosing, and you don’t have to clear your plate of the large servings you will most likely be given.

Personalised Keto Diet Plan that works.

Categories
QUOTES

Health And Fitness Quotes

Health and fitness quotes can inspire you. Lets’ have a look at a few.

Quotes

  • “If it weren’t for the fact that the TV set and the refrigerator are so far apart, some of us wouldn’t get any exercise at all.” ~ Joey Adams
  • “If you don’t do what’s best for your body, you’re the one who comes up on the short end.” ~ Julius Erving
  • “Health is the greatest of all possessions; a pale cobbler is better than a sick king.” ~ Isaac Bickerstaff
  •  “To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” ~ Buddha
  •  “In health there is freedom. Health is the first of all liberties.” ~ Henri- Frederic Amiel
  •  “A man too busy to take care of his health is like a mechanic too busy to take care of his tools.” ~ Unknown
  •  “Health is the thing that makes you feel that now is the best time of the year.” ~ Franklin P. Adams
  •  “An hour of basketball feels like 15 minutes. An hour on a treadmill feels like a weekend in traffic school.” ~ David Walters
  •  “Look to your health; and if you have it, praise God and value it next to conscience; for health is the second blessing that we
  • “Mortals are capable of, a blessing money can’t buy.” ~ Izaak Walton
  •  “The difference between someone who is in shape, and someone who is not in shape, is the individual who is in shape works out even when they do not want to.” ~ Unknown
  •  “Want to learn to eat a lot? Here it is: Eat a little. That way, you will be around long enough to eat a lot.” ~ Anthony Robbins
  •  “When health is absent, wisdom cannot reveal itself, art cannot become manifest, strength cannot be exerted, wealth is useless, and reason is powerless.” ~ Herophiles
  •  “The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.” ~ Anthony Robbins
  •  “If your dog is fat, you’re not getting enough exercise.” ~ Author Unknown
  •  “A man’s health can be judged by which he takes two at a time – pills or stairs.” ~ Joan Welsh
  •  “Living a healthy lifestyle will only deprive you of poor health, lethargy, and fat.” ~ Jill Johnson
  •  “Most of us think we don’t have enough time to exercise. What a distorted paradigm! We don’t have time not to. We’re talking about three to six hours a week – or a minimum of thirty minutes a day, every other day. That hardly seems an inordinate amount of time considering the tremendous benefits in terms of the impact on the other 162 – 165 hours of the week.” ~ Stephen Covey
  •  “Those who think they have not time for bodily exercise will sooner or later have to find time for illness.” ~ Edward Stanley
  •  “When it comes to eating right and exercising, there is no ‘I’ll start tomorrow.’ Tomorrow is disease.” ~ V.L. Allinear
  •  “Take care of your body. It’s the only place you have to live.” ~ Jim Rohn
  •  “Physical fitness can neither be achieved by wishful thinking nor outright purchase.” ~ Joseph Pilates

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