#Adopting mini habits for weight loss

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Understanding the Power of Mini Habits for Sustainable Weight Loss

Understanding the Power of Mini Habits for Sustainable Weight Loss Do you want to learn more easily? I have prepared a great book! https://amzn.to/3wiczzJ Introduction Have you ever felt utterly overwhelmed by the idea of starting a new weight loss journey? You’re not alone! The very thought of overhauling your entire lifestyle overnight can be daunting, to say the least. But what if we told…

[ckosmic-hospital]

How to Set Realistic Weight Loss Goals After Surgery

Weight loss surgery can be a life-changing decision for many individuals struggling with obesity. However, the success of any Weight Loss Surgery in Punjab largely depends on setting realistic and achievable weight loss goals. After the surgery, it’s crucial to focus on your journey with patience and commitment, understanding that long-term results take time. In this blog, we will guide you on how to set practical weight loss goals post-surgery to ensure sustained success and improved overall health.

Importance of Setting Realistic Goals After Weight Loss Surgery

Weight loss surgery, such as gastric bypass, mini gastric bypass, or sleeve gastrectomy, is an effective way to lose a significant amount of weight. However, the surgery is only the beginning. For long-term success, setting achievable goals is essential. Realistic expectations help keep you motivated, prevent frustration, and ensure you maintain a healthy lifestyle after undergoing Weight Loss Surgery in Punjab.

Unrealistic goals can lead to disappointment if the expected results don’t come quickly enough. Weight loss is a gradual process, and understanding that it takes time will help you stay on track.

How Much Weight Can You Expect to Lose?

Before setting your weight loss goals, it’s important to have a clear understanding of what’s achievable based on your individual case. Many patients lose 50% to 70% of their excess weight within the first year after Weight Loss Surgery in Punjab. However, weight loss can vary based on several factors, including your age, initial weight, metabolism, and adherence to dietary and exercise recommendations.

Speaking with your surgeon, like Dr. Amit Sood, a renowned bariatric expert, can give you a better understanding of how much weight you can expect to lose over time. This will help you set realistic milestones.

Focus on the Process, Not Just the Outcome

One of the most important aspects of setting realistic weight loss goals is focusing on the process rather than just the numbers on the scale. While the ultimate goal may be to reach a certain weight, your journey after Weight Loss Surgery in Punjab will involve various steps, including adopting healthy eating habits, engaging in physical activity, and maintaining emotional well-being.

By breaking down your goals into actionable steps, you can focus on small, achievable changes that contribute to long-term success. For example, aim to incorporate more vegetables into your meals, increase your daily step count, or practice mindful eating to avoid overeating.

Setting SMART Weight Loss Goals

When setting weight loss goals after your surgery, consider using the SMART goal framework. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. This framework will help you create clear and realistic goals that you can work towards with confidence.

Specific: Be clear about what you want to achieve. Instead of simply saying "lose weight," set a specific goal, such as "lose 5% of my body weight in three months."

Measurable: Ensure your goal can be tracked. For example, you can measure your progress by tracking your weight loss each week.

Achievable: Make sure your goal is realistic given your current situation. Losing 1-2 pounds per week after Weight Loss Surgery in Punjab is generally considered healthy.

Relevant: Ensure your goal aligns with your long-term objectives. If your goal is to improve your health, focus on weight loss strategies that promote overall wellness.

Time-bound: Set a specific timeline for achieving your goal. For instance, aim to reach a certain weight by the end of six months.

Celebrate Small Wins Along the Way

It’s important to celebrate small milestones during your weight loss journey. Every pound lost is progress toward a healthier lifestyle, and acknowledging these achievements will keep you motivated. After undergoing Weight Loss Surgery in Punjab, each step forward, whether it’s fitting into a smaller clothing size or feeling more energetic, should be celebrated.

Tracking your progress in a journal or app can help you visualize how far you’ve come. Celebrating small victories will also keep you engaged in your new habits, reinforcing the changes that contribute to your success.

Stay Committed to Long-Term Health

Weight loss surgery is not a quick fix, but rather a tool to help you achieve your long-term health goals. It’s essential to stay committed to healthy eating, regular exercise, and a positive mindset after Weight Loss Surgery in Punjab. Even when weight loss slows down after the initial rapid phase, maintaining a balanced lifestyle will help you sustain your results and prevent weight regain.

Keep in mind that setting long-term goals will ensure you stay on track, even when the initial excitement of weight loss begins to fade. Consider goals such as maintaining your ideal weight for several years or adopting fitness habits that improve your overall well-being.

Seek Support from Healthcare Professionals

Having the support of healthcare professionals, including dietitians, psychologists, and fitness experts, is crucial when setting realistic weight loss goals. After Weight Loss Surgery in Punjab, regular follow-ups with Dr. Amit Sood and his team can ensure you’re on the right path and provide the necessary adjustments to your weight loss plan.

Whether it’s revising your diet, discussing exercise routines, or addressing emotional challenges, having a support system will keep you motivated and accountable.

Conclusion: Focus on Sustainable Success

Setting realistic weight loss goals after Weight Loss Surgery in Punjab is essential for sustainable success. Remember that your weight loss journey is a marathon, not a sprint. Focus on gradual progress, and celebrate every small win. With the help of healthcare professionals, dedication, and patience, you’ll achieve not only your weight loss goals but also a healthier and more fulfilling life.

If you are considering Weight Loss Surgery in Punjab, Dr. Amit Sood’s expert care and guidance will ensure that you’re fully supported throughout your journey. Contact Dr. Amit Sood today to learn more about the weight loss surgery options available and how they can transform your life.

[shopingzone]

Which is the best product for losing weight?

Introduction

Embarking on a weight loss journey is a personal and often challenging decision. With the market flooded with a plethora of products, it's imperative to navigate the options wisely. This article aims to guide you through the maze of weight loss products, helping you make an informed decision tailored to your unique needs.

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Common Weight Loss Products

In a world where quick fixes are alluring, understanding the landscape of common weight loss products is vital. From dietary supplements to specialized diets, each option has its own set of pros and cons. We'll explore the effectiveness and potential side effects to equip you with the knowledge needed to make a sound choice.

Factors to Consider

No two individuals are the same, and the effectiveness of a weight loss product can vary significantly. Health considerations, lifestyle choices, and financial constraints are crucial factors that should influence your decision-making process. One size does not fit all in the realm of weight loss.

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Product Reviews

Let's zoom in on two prominent weight loss products - Product A and Product B. Unraveling their intricacies, we'll analyze the ingredients, mechanisms, and user experiences to provide you with a comprehensive understanding of what each product brings to the table.

Expert Opinions

Nutritionists and fitness experts offer a compass in the sea of weight loss products. Their insights into the nutritional value, potential benefits, and risks associated with specific products can be invaluable in making an educated decision aligned with your health goals.

Customer Testimonials

Real-life success stories and firsthand experiences can be the beacon of hope you need. We'll explore testimonials from individuals who have walked the path before, shedding light on the practical outcomes of using specific weight loss products.

The Science Behind Weight Loss

Diving into the scientific underpinnings of weight loss, we'll discuss metabolism, the role of exercise, and the significance of maintaining a balanced diet. Understanding these principles empowers you to choose products that align with your body's natural processes.

Pros and Cons of Different Approaches

While quick fixes may promise immediate results, sustainable methods are the key to long-term success. This section delves into the advantages and disadvantages of different approaches, helping you chart a course that suits your lifestyle.

Tips for Maximizing Results

Combining a weight loss product with a healthy lifestyle amplifies its effectiveness. We'll provide practical tips on setting realistic goals, making gradual changes, and adopting habits that contribute to sustainable weight loss.

Common Misconceptions

Separating fact from fiction is essential in the weight loss journey. We'll debunk common myths, ensuring you approach your goals with a clear understanding and realistic expectations.

Choosing the Right Product for You

Amidst the myriad of options, choosing the right product requires a personalized approach. We'll guide you on making a decision that aligns with your health objectives and the importance of seeking professional advice.

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The Importance of Patience

Weight loss is not a sprint but a marathon. Embracing the gradual process and avoiding shortcuts is crucial for lasting success. Patience becomes your ally on this transformative journey.

Staying Motivated

Maintaining motivation is a challenge for many. In this section, we'll explore ways to build positive habits, celebrate small victories, and cultivate a mindset that sustains motivation throughout your weight loss journey.

Conclusion

Choosing the best product for losing weight demands careful consideration of various factors. Armed with knowledge about products, expert opinions, and scientific insights, you're now better equipped to embark on a journey that aligns with your unique health goals.

FAQs

What makes a weight loss product effective?

Effectiveness depends on individual factors, including metabolism and adherence to a healthy lifestyle.

Are there any side effects to watch out for?

Side effects vary among products; it's crucial to research and consult with healthcare professionals.

How long does it take to see results?

Results differ based on the product and individual factors; patience is key for sustainable outcomes.

Can I combine different weight loss products?

Combining products should be done cautiously, consulting with healthcare professionals for potential interactions.

Is there a one-size-fits-all solution for weight loss?

No, a personalized approach considering individual health and lifestyle factors is essential for success.

Get The Best Weight Lose Solution>>

[cosmetic-choice]

Top Cosmetic Surgery Trends to Follow In 2023

The transitional shift in digital culture is changing the way people see themselves. Today, everyone including celebrities, social media influencers, or be it any common person is adopting cosmetic surgery procedures to achieve certain beauty standards.

But every other change and shift in society are influenced by a variety of factors like cultural move, economy, technology, and surgical innovation. The latest Cosmetic Surgery trends like Liposuction, Facelifts, Breast Augmentation, and more can help you realize what you’ve always wanted.

While many significant cosmetic surgeries have stayed for decades, there are still some procedures that emerge with time to provide safe and satisfactory results.

In this article, we’ll discuss some of the Top cosmetic surgery trends in 2023 to explore how people are enhancing their appearances and boosting self-esteem.

Read on to learn more!

Top Plastic Surgery Trends to Follow in 2023

1.    Face Lift

People looking to regain a more youthful appearance and those who want to experience reverse signs of aging are choosing the facelift technique. Today it has gained much popularity with more subtle results. Some patients are choosing mini facelifts while others are paying heed to the loose skin on the jowls and neck.

However, people also prefer individual facelift surgeries but many times this technique is associated with other techniques like Neck lift.

2.    Breast Augmentation

It is one of the most popular trends evolving worldwide. Patients go through this procedure to either fulfill their aesthetic aspirations or restore the original appearance of their breasts. The most popular reasons to adopt breast augmentation include:

Symmetry to weight loss or weight gain

Give accuracy to breast asymmetry

Reconstruct breast shape after a mastectomy

Restore breast shape after pregnancy

3.    Botox

The latest increase in Botox injections worldwide is 845% which is inevitably proving its popularity. Botox injection is a neurotoxin injection that automatically paralyzes the muscle wherever it is injected and works on enhancing volume and even out wrinkles.

This treatment is majorly preferred by people who are interested in minimally invasive natural improvements that thoroughly reduce and prevent dynamic wrinkles on your face.

4.    Liposuction

This surgery majorly helps in removing excess fat from the body and helps an individual regain a toned body shape. Liposuction is majorly common among the group of population who have gained undesired weight due to sudden lifestyle and sleep habit changes.

However, surgeons recommend this surgery only to those individuals who have 30% of their ideal body weight. Patients can also consider muscle tone and skin firmness as other major factors.

Summing Up!

Achieving the desired level of confidence and aesthetic goals that everyone deserves is necessary to lead a good life. And for this reason, cosmetic surgeries are the most attractive and easiest way to adopt.

At, Cosmetic Choice, our most experienced plastic surgeons understand your problem, find the most suitable cosmetic treatments, and guide you through the surgery process and benefits. Visit our online healthcare platform to find the right cosmetic surgeon.

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Treadmill image by Sport-Tiedje GmbH

“The kettlebell is an ancient Russian weapon against weakness.” Pavel

Before we go into greater detail, here are the 7 reasons I suggest you purchase a kettlebell instead of a treadmill:

Kettlebells Improve both Muscular Strength and Cardiovascular Condition

Kettlebells are More Cost-Effective

Kettlebells have a Small Footprint and are Portable

Kettlebells are Simple & lend themselves to Quick Workouts

Kettlebells are Quiet

Kettlebells allow for a lot of Exercise Variety

Kettlebell workouts are low impact

#1 Kettlebells Improve both Muscular Strength and Cardiovascular Condition

It may seem counter-intuitive, but when you are losing weight, strength training, not cardio training should be your number one exercise priority. For years we have been indoctrinated to believe that to lose weight you have to eat less and move more, but the main flaw with this approach is that even if you do it properly, you will lose muscle mass. If you don’t challenge your muscles, you will lose calorie-burning muscle mass along with the fat which will lead to a fat loss plateau.

Kettlebell workouts can burn as much as 20 calories a minute, depending on your level of effort. Just like running, it is depended on your intensity of effort. If you want to transform your body, replace the mindset that cardio is how you burn fat. Exercise burns fat and strength training helps preserve muscle. Learn more, Why you should prioritize strength training, especially on a diet (UPDATED with FREE workout program log).

#2 Kettlebells are More Cost-Effective

Personal treadmills can range from $500 to $5,000, with the average cost of a well-built treadmill being approximately $2,500. You also have to factor in the cost of purchasing a new pair of running shoes every 6-months as well.

You only need one kettlebell to begin a kettlebell workout routine. I recommend a 15 lbs. kettlebell for women, a 30 lbs. Kettlebell for men. The two kettlebells I recommend cost $25 and $38 respectively. Even if you decide to add additional kettlebells, the cost will never approach that of a treadmill.

#3 Kettlebells have a Small Footprint and are Portable

Unlike a treadmill that will dominate a space, a kettlebell takes up very little space. It can be put in a closet or under a bed. Some treadmills are designed to be folded-up, but I have never seen anyone actually do that between workouts.

Kettlebells are completely portable. On a beautiful day, you can take your kettlebells outside for a workout. You can take it with you on a camping trip or a vacation with your family.

#4 Kettlebells are Simple & lend themselves to Quick Workouts

“Our communist enemies, who are trying to bury us, have exercise breaks instead of coffee breaks.” -Bob Hoffman, York Barbell Club

Kettlebells are very simple. There are no electronics, and there are no belts to maintain. You simply grab it and begin. You don’t need to put on your running shoes, you can perform a lot of movements in your street clothing.

I suggest we take Bob Hoffman’s advise and squeeze in some quick workouts throughout the day. Before I began writing this article, I grabbed my kettlebell, performed 25 swings followed by 50 jumping jacks and then finished with 25 more swings. Our physiology and psychology are linked, so when I want to get my energy up, I like to do something that will get my heart racing for a couple of minutes. Kettlebells make getting in a quick workout very manageable.

Here is a simple workout you can do in under15-minutes:

Beginner Workout: Complete 150 kettlebell swings in as many sets as you need too. When you get tired, rest for 30-60 seconds, then keep swinging and repeat until the 150 repetitions are complete. Once you can complete 150 swings consecutively in a workout, progress to the intermediate level.

Intermediate Workout: complete 300 kettlebell swings in as many sets as you need too. When you get tired, rest for 30-60 seconds, then keep swinging and repeat until the 300 repetitions are complete.

#5 Kettlebells are Quiet

If you are like me, you do most of your cardio workouts in the morning before everyone else is awake. My family would not appreciate me pounding away on a treadmill at 5:00 AM in the morning at all. Kettlebells are noiseless. I typically alternate between my kettlebell and spin bike. Neither makes any noise, and both are low impact. My spin bike has no electronics, so I can hop off, perform 20-30 repetitions of a kettlebell exercise or calisthenics, like mountain climbers, and then hop right back on and resume pedaling.

#6 Kettlebells allow for a lot of Exercise Variety

You can do countless exercises with kettlebells targeting every muscle of the body. You are only limited by your imagination. Kettlebell workouts are simply a lot more fun and enjoyable. You can purchase the exercise chart below for approximately $20.

  You can also find countless exercise videos on YouTube for free. This 20-minute video would be a great one to start with:

  The treadmill was originally invented as a form of punishment for prisoners in the 1800s. It wasn’t popularized for commercial and home use until the 1970s.

#7 Kettlebell Exercise is Low Impact with very little Risk of Overuse Injuries

Unlike running on a treadmill, a kettlebell workout is low impact exercise, and your risk of overuse injuries is very low. You aren’t repeating the same movement pattern thousands of times during a workout like you do with running.

Best Wishes and Best Health!

Change your habits, change your life! Start small, dream big, build momentum.

Learn more, 7 Reasons kettlebell training is perfect for weight loss.

If you enjoyed this article, please LIKE and SHARE.

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Book Available on AMAZON [Paperback, Kindle & Audible Audiobook]

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to act. This book takes a new approach to getting leaner, fitter, and stronger. 

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques, have all been proven effective, and are all backed by research and scientific studies.

#theFatLossHabit #FatLoss #WeightLoss  #GetHealthy #HealthyLife #Fitness #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #naturalbodybuilding#traininglog #workoutlog

Kettlebells make fitting in quick mini-workouts easy. Build functional fitness with simple-low impact workouts that won't lead to overuse injuries. Treadmill image by Sport-Tiedje GmbH “The kettlebell is an ancient Russian weapon against weakness.” Pavel Before we go into greater detail, here are the…

[manipal-hospitals]

Things You Can Do To Prevent A Stroke

How does a stroke occur?

A stroke occurs when a blood vessel that carries oxygen and nutrients to the brain is either blocked or ruptures.which causes the death of brain cells and leads to a stroke.

What are the types of stroke?

There are 5 types of stroke:

Ischemic stroke: It occurs when a blood vessel supplying blood to the brain is blocked by a clot.

Hemorrhagic stroke: It occurs when a weakened blood vessel ruptures or get blocked. The two blood vessels that are usually responsible for stroke are aneurysms and arteriovenous malformations (AVMs).

Transient Ischemic Attack (TIA): It is also called a “mini-stroke” caused by a serious temporary clot. This attack is a warning stroke and should be taken seriously.

Cryptogenic Stroke: A stroke with an unknown cause is called a cryptogenic stroke.

Brain Stem Stroke: A brain stem stroke can affect both sides of the body and may leave someone in a ‘locked-in’ state. In this state, the patient is generally unable to speak or move below the neck.

What are the Symptoms of a Stroke?

Following are the most common symptoms of a stroke:

Numbness of the face, arm, or leg on the side of the body

Loss of vision in one or both eyes

Loss of speech, difficulty in talking

Sudden, severe headache with no known cause

Loss of balance or unstable walking

What should one do if they experience stroke symptoms?

Call 911 immediately or contact the hospital near you if you experience symptoms of a stroke. immediate treatment can save your life and also increase the chances of a full and fast recovery.

How do you prevent a stroke?

Stroke is becoming the leading cause of disability, after a road traffic accident in our country. Every year about 2 billion people are developing strokes which produce serious morbidity in them which affects their activity of daily living. So it is very important to prevent such a disease so that after-effects are stopped.

Steps involved in Prevention of stroke

a) Primordial prevention

Adopting a healthy lifestyle, i.e regular exercise, good food habits i.e food containing less salt, food containing less amount cholesterol. Avoid smoking, maintaining adequate/correct body weight and body mass index.

b) Primary Prevention

This step is employed by the people who are having risk factors for the disease.

Diabetes & Hypertension: All patients should have their blood sugar adequately controlled,

Blood pressure needs to be monitored and maintained at the appropriate level because high blood pressure can produce brain hemorrhage and thrombotic stroke.

People who are having heart problems especially related to valvular problems, Heart failure i.e. with low pumping functions should be started on blood thinning agents (Anticoagulants) because it can prevent the clot which is formed in the heart from reaching the brain.

Persons who are having a family history of brain hemorrhage should get themselves screened with a CT scan brain with CT angiogram of intracranial vessels. To Rule out aneurysm of the vessels and A.V malformations of vessels. (Artero veneer)

People who are having a strong family history of Ischemic stroke should undergo screening for diabetes and hypertension, also have patients should undergo Doppler, the scan of neck vessels to look for blocks in the main vessels supplying the brain (i.e carotid & vertebral arteries).

People who are having altered lipid levels should get their lipids checked every 3 months & adequate medication. So as to reduce both cholesterol and triglycerides to less than recommended for a particular problem as advised by their neuro physician.

c) Secondary prevention

Just before the large storm in the ocean, there are few high tides that are seen. Similar way if the patient gets Premonitory symptoms in their form of TIA (transient Ischaemic attack) they should take these warning symptoms of stroke, they should immediately consult a neuro physician and get an evaluation with brain imaging and scanning of heart and neck vessels.

So by modalities of primordial, primary, and secondary prevention, God has given us several opportunities to Intervene Before the development of stroke. So it is up to us to take the necessary measures to prevent getting stroke and reducing productivity, burden, and disability to the community.

Dr. Shivananda  Pai

Interventional Neurologist & Stroke Specialist

KMC Hospital, Dr. B R Ambedkar Circle, Mangalore

[digitalconvo]

Cereal Bar Market Poised to Garner Maximum Revenues During 2028

Cereal Bar Market: Overview

Apart from regular cereal bars used as a snack bar or mini meal, calcium fortified cereal bars are witnessing increasing uptake. Calcium fortified cereal bars are increasingly being consumed by women between 18 and 50 years to prevent osteoporosis. This marks a new trend for the growth of cereal bar market.

Cereal bars are available in various types as combination of cereals, nuts, seeds, honey, and dried fruits. They are now also available in sugar and non-sugar varieties.

An upcoming research report on cereal bar market provides detailed insights into growth trends and opportunities likely to come to the fore in the said market over the 2018-2028 forecast period. Drivers and challenges pertinent to the cereal bar market are examined to provide reliable analysis of the cereal bar market over the forecast period.

Get Brochure of the Report @https://www.tmrresearch.com/sample/sample?flag=B&rep_id=5898

Cereal Bar Market: Competitive Landscape

The global cereal bar market features a fragmented vendor landscape due to presence of a large number of players in this space. However, large established food companies, namely Hain Celestial Group, General Mills, and Nestle S.A. hold a share in the overall cereal bar market. Established product lines of cereal bars, as well product innovations for healthy options are key behind growth of these companies in the cereal bar market.

On the other hand, expanding product line of food companies in emerging economies of Asia Pacific is intensifying competition in the overall cereal bar market. Small regional product manufacturers are vying to foray into packaged snack segment, including cereal bars.

Small food companies gain advantage of low price point and expanding distribution channels, especially online sales.

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Cereal Bar Market: Key Trends

Changing lifestyles in emerging economies due to economic growth has influenced food habits of individuals in these countries. In urban areas, increasing purchasing power and busy everyday routine, wherein mostly both partners are working has led to rapid adoption of packaged foods, including cereal bars. Cereal bars are increasingly used as a convenient breakfast option or mid-morning snack among busy urbanites.

With growing popularity of cereal bars as a preferred snack option, availability in few types with combination of nuts, seeds, and dried fruit is increasing their uptake. Cereal bars are now deemed as a healthy snack option, thereby leading to an uptick in their demand. This fuels growth of cereal bar market in emerging economies.

Apart from this, availability in attractive and convenient packaging makes cereal bars preferred as an on-the-go food, especially among students and office goers.

Cereal bars are consumed for weight loss and fitness goals as well. Individuals seeking weight loss consume cereal bars to keep a check on everyday calorie intake. Gym goers and fitness enthusiasts also consume cereal bars for nutrition packed in a bar, which are easy to carry and easy to consume. Such food habits favor growth of cereal bar market.

Cereal Bar Market: Regional Outlook

North America currently is the leading consumer of cereal bars among other key regions in the cereal bar market. Excess availability of packaged snacks along with practices of consumption of on-the-go food makes North America the leading consumer of cereal bars.

Besides this, discerning consumers striving to adopt healthy snack options is fuelling demand for cereal bars in the region.

Europe also exhibits substantial demand for cereal bars due to high purchasing power of individuals, which makes way for wide consumption of convenient packaged food.

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About TMR Research:

TMR Research is a premier provider of customized market research and consulting services to business entities keen on succeeding in today’s supercharged economic climate. Armed with an experienced, dedicated, and dynamic team of analysts, we are redefining the way our clients’ conduct business by providing them with authoritative and trusted research studies in tune with the latest methodologies and market trends.

Contact:

TMR Research,

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United States

Tel: +1-415-520-1050

[lylazarella]

How to Lose Baby Weight Fast After Pregnancy

A weight loss diet has often Night Slim Pro  been considered as a fad for the rich and the famous. But with changing times, weight loss diets have now become an ordinary man's dream come true. If you wish to reduce your excessive weight and regain your original slim self, you need to adopt a tried and tested weight loss diet with immediate effect. Well, here is how you can lose weight with minimal effort.

Even before you start to opt for losing weight the natural way, you need to make sure that you do so through a suitable diet pattern. We often tend to gain weight owing to our ill eating habits. Hence, in order to regain our original self, we would be required to reduce our excessive fat through the means of a controlled food intake. This can be had through the means of a well known program.

While you have three main meals and two mini meals, you need to stick to this pattern till the time you can. Once you stick to this routine, you can be rest assured that you would be losing weight through your controlled eating pattern. Likewise, you need to ensure that you do not indulge in snaking to fill your belly. Snaking is a bad habit and it needs to be avoided if you wish to maintain good health.

Loosing weight through the means of a controlled dieting plan demands that you maintain a safe distance from tea, colas and coffee. Drink in moderation and never over indulge.

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[bloggermagazine]

Orthopedic Implants Can Make You Walk Again – Condition Apply

Orthopedic implants are the medical devices used by orthopedic surgeons to restore function and relieve pain of the patient’s bone. The person who cannot walk to due worn out joints can walk again after his orthopedic surgery. This involves higher costs- which means there are limited people who can afford this type of surgery. Understanding Orthopedic Implants Orthopedic implants manufacturers are producing medical devices which are helpful in bone fixation. Doctors use these implants to replace articulating surfaces in several joints in human body. There can be some bones or joints that might require repair due to some sort of injury, bone disease, or wearing out issue. What type of materials used by manufacturers for orthopedic implants? The major and most common materials used by orthopedic implant manufacturing companies are – MetalsPolymersCeramics Metals such as surgical grade stainless steel, pure commercial titanium, cobalt-chromium alloys are being used for producing orthopedic implants. Stainless steel is generally used for making temporary implants like internal fixation devices since the metal has poor fatigue strength and liability to experience plastic deformation. Cobalt-based alloys had vastly replaced stainless steel to produce permanent implants. Nowadays, titanium metal is used for the same purpose. These alloys have more resistance to corrosion. Titanium and its alloys like Ti-6AI-4V are proven biocompatible metals for orthopedic implants. These alloys form titanium oxide layer on the surface and it may be porous. Abrasion of this layer can result in particles releasing into the surrounding tissues. Polymers are made by connecting mass number of monomers using chemical reactions. The popular polymer used in orthopedics is ultra-high molecular-weight polyethylene or high-density polyethylene. Till now, polyethylene is the proven best material. The main issue with polymers is that the material suffers from slow, temperature-dependent deformation under load. Next problem is their progressive wear. Ceramics like aluminum oxide and calcium phosphates are used in orthopedic implants. These ceramic materials can withstand compression, but brittle and weak to experience tension and shear. The Need of Orthopedic Implants Our joints are surrounded by the cartilage that allows them to work smoothly. Osteoarthritis can lead to wearing of cartilage and produce friction between joints when you move. This results in great discomfort and pain. Overweight and other factors can lead to cartilage loss. Orthopedic surgeons opt for these implants when there is no other option left to them. Types of orthopedic implants – Interlocking nails PinsWiresSafety locking platesSmall/large/mini fragment implantsExternal fixators, Cranio maxillofacial implantsCannulated screws and more Why should people choose orthopedic implants? Orthopedic implants are used to either help or replace damaged or troubled joints and bones. The main benefit of using these implants made of titanium is that it assists in repairing the broken bone in a limited time period. Aged people over 60 years may not require to remove these plates from their body. The body weight of the person plays key role to decide whether there is a need of removing bone plates. Underweight person hardly see any issue while working daily with these bone plates, but overweight person on contrary, may notice some effects on his routine work. Orthopedic implants can make you independent. If you are unable to walk due to injured or worn out joints, you can walk again after implant surgery. Is there any complication in using these orthopedic implants? It depends how your surgery went. The main issues that people usually face is loosen bone plates coming out from their broken bone after time to time. Such issues require repairing as well. People under 60 should remove these plates due to human growth procedure. If the implants like locking bone plates are placed in parts like proximal femur, foot areas, knee joint, or proximal ulna, then there are chances you may face some issues. Bio-materials can increase the ion levels in blood and urine, microscopic debris, and inflammation. These things rarely happen but people should be conscious about their moves if they have used these implants. It is important to consult the best orthopedic surgeon on this matter before taking any step. Also Read: The Best Cosmetic Products For Daily Routine How to enhance your orthopedic health? At first place, you can avoid use of orthopedic implants by maintaining your orthopedic health. What you can do for it- Stay active – Adopt exercises that strengthen your joints instead of giving them stress. Stretching your muscles will be helpful. Eat healthy- include calcium, vitamin D, and health supplements to your diet.Follow healthy habits – Practice good posture, don’t carry extra weight as it will put stress your knees, avoid tight fitted clothing.Practice precaution – when you notice any change in your orthopedic health, take precautionary measures to avoid worse situation. You can ice the area to treat swelling, elevate the area to promote blood circulation. Orthopedic implant manufacturers are making surgical implants to make people move. If you want to learn about these implants and their working, you can talk to the manufacturing company directly. Read the full article

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Ketofy - Mini Keto Cookies Pack (1.5Kg) | Pack of 6 Delicious Keto Cookies

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Ketofy - Mini Keto Cookies Pack (1.5Kg) | Pack of 6 Delicious Keto Cookies

Price: (as of Jan 01,1970 00:00:00 UTC – Details)

Product Description

Ketofy is the brand that is making Low Carb, Ultra Low Carb and Ketogenic food products accessible to millions of people. Ketofy helps anyone to simply and naturally follow the Ketogenic Diet, LCHF Diet or a Low Carb Diet without having to change their existing dietary behaviour.

Lifestyle analysis supported by individual experiences show that Ketogenic Diets result in maintaining and managing health markers. These diets have been in common use for almost a century now and have also been the choice of masses. Ketogenic lifestyle is often adapted by people dealing with lifestyle health conditions,

Nutritious Ketogenic Products

Ketofy Keto Products are Ultra Low on Carbs but do not compromise on nutrition at all. These products are in-fact nutrition dense with the right balance of Healthy Fats, enhanced amino profile Proteins along with micro-nutrients like vitamins, minerals and antioxidants. Most low carb and ketogenic products compromise a lot on essential nutrition in the name of reducing carbs. But carb reduction is not the sole aim of Ketofy. The human body needs proper nourishment and this the domain where Ketofy excels.

All Natural & No Additives

We do not add any artificial chemicals, isolates, preservatives, colors to our products. Also we stay away from using artificial extracts like Wheat Protein (also known as GLUTEN). Ultra low carb ingredients are extremely hard to work with since their binding is almost non-existent. Whenever we face difficulties in creating a food product from these low binding ingredients, we choose to take the hard path of innovating our manufacturing techniques as opposed to choosing the easier path of adding artificial binders.

Great Taste in a Familiar Form

We don’t believe in telling people to change their dietary behaviour to reap benefits from the ultra low carb paradigm. With our Keto products, we strive towards creating products with the same taste and texture as what people are used to consuming. For e.g. Ketofy – Keto Ice-cream is intended to be as good as a normal ice-cream does (only available in our offline stores).

Why Ketofy

Ketofy products are created from natural vegetarian ingredients in a way that they are completely Keto compliant and have been created considering all the vital clinical parameters. We don’t believe in creating gimmicky products or fad products. Many low carb brands out there are complete gimmickry. Take note of ingredients while purchasing Ketogenic products and look out for ingredients like WHEAT PROTEIN (GLUTEN), ADDITIVES & PRESERVATIVES which have multiple ill-effects. We at Ketofy strictly refrain from using any of such ingredients. We are the Company that has created a complete pantry of Ketogenic Products including Keto Cooking Supplies, Keto Snacking Products, Keto Supplements & Nutraceuticals, Keto Dry Beverages (e.g. Coffee Pre-mix, Tea Pre-mix, Iced Tea etc.), Keto Condiments & Spices. Keto Bottled Beverages and Keto Fresh Meals.

Why Ketogenic or Ultra Low Carb Diet

A low-carb diet means that you eat fewer carbohydrates and a higher proportion of fat. Such diets go by different names such as low-carb-high-fat diet (LCHF), keto diet, Low carb diet paradigms allow you to eat clean food that is free from detrimental ingredients like Wheat Protein (Gluten) which have extreme inflammatory properties.

For decades we’ve been told that fat is detrimental to our health. Meanwhile low-fat “diet” products, often full of sugar, have flooded supermarket shelves. This has most likely been a major mistake, that coincided with the start of the obesity epidemic. Studies now show that there’s no reason to fear natural healthy fats. This does not mean that you can eat bacon all day long. Fat is your friend (here’s why). On a low-carb diet, you can eat all the fat you need to feel satisfied and, instead, you minimize your intake of sugar and starches. Most people can eat delicious foods until they are satisfied – and still lose weight. When you avoid sugar and starches, your blood sugar tends to stabilize and the levels of the fat-storing hormone insulin drop.8 This increases fat burning and makes you feel more satiated, reducing food intake and causing weight loss.

Describe your products in three words.

Healthy Keto Natural

How did you come up with the idea for this product?

There are several health conditions like being Chronically Overwreight, Thyroid and PCOS that require people to consume ultra low carb products.

However, all low carb products available in the market are either extremely nutritionally deficient or contain a lot of artificial additives like wheat protein (GLUTEN). Ketofy products were created to address this gap – All Ketofy products are ultra low in carbsm but at the same time extremely high in all other essential nutrients.

The idea of Ketofy product was formulated in conjuction with Medical Doctors and Dietitians so that people who have chornic lifestlyle conditions – Weight Issues, Thyroid, Arthritis, PCOS – can manage their health conditions with genuine nutrition.

What makes your product special?

Our products are extremely low in carbs but at the same time are not nutritionally imbalanced. We use specific production techniques to ensure ultra low carb products with all the nutrition intact.

Ketofy products are created from completely natural nutrition dense ingredients that are processed in cold temperature using proprietary production technique. We do not outsource our manufacturing therefore we know for sure that our products do not have any artificial flavours, colors, chemicals or preservative. We also do not use any harmful ingredients like wheat protein (Gluten) that has severe harmul effects on the human body.

Ketofy products can be adopted into the lifestyle of a person without changing their existing dietary habits.

What has been the best part of your experience?

The best part of the Ketofy journey has been the millions of people that we have been able to help with their health conditions. By enabling people to follow an ultra low carb dietary regimen without changing their existing behaviour, we have helped millions of people to manage and reverse their health conditions.

As our products are under clinical trial in a lot of hospitals around the country, we are seeing results pouring in that indicate that an ultra low carb regimen helps people with weight issues, metabolic syndrome, insulin resistance.

Indianised Keto Products : These products have been carefully curated to not only take care of your nutriotional Keto needs but also satisfy your tastebuds with Indian flavours. The Desi flavour has been brought to you by using authentic herbs like Laung, Kasuri Metthi, Turmeric, Heeng, etc. 100% Vegetarian, All Natural, Gluten Free, No Chemicals or No Artificial Compounds, No Artificial Flavors, No Added Sugar, No Added Preservatives or Colour. What is Keto Diet? : A keto or ketogenic diet is a low-carb, high-fat diet that can help you burn fat more effectively. It has many benefits for weight loss, sugar level management, Diabetes management, curing PCOS, etc. A keto diet can be especially useful for losing excess body fat without hunger, and for reversing type 2 diabetes. Ketofy – Keto Cookies can be consumed as an evening snack with Keto Tea/Coffee or can be used in different Recipes like Keto Shakes, Keto Smoothies, Keto Cakes, Keto Muffins, Keto Brownies, Keto Icecream etc. for your keto diet plan.

[hcgdietdrop]

HOW YOU CAN MAKE HCG DIET WORK SUCCESSFULLY FOR YOU?

Weight loss is a process that majorly depends on your attitude and motivation towards this journey. It is important to declare in the beginning, if you are not motivated enough or willing to attract weight loss positively then no power on earth can burn those extra fats in you. Once you are ready to play your part for a healthy weight loss, HCG diet is your next step.

Majority of HCG drops buyers claim that this weight loss formula worked perfectly for them. On the other hand, there is a minority that exist and declares that HCG diet never worked for them. This article is generally for this minority that fails to extract the ideal benefits of HCG drops.

People often fail to get the actual benefits of any weight loss diet plan when they are not sincere with their own selves. There are a few things that needs to be carried out in order to get success in your weight loss journey. Below are a few of the major behavioral changes you need to adopt if you are willing to get full benefit of HCG diet plan:

·  The first and the most important role to be played is, start to take mini steps. Never jump on something or start doing it on extreme. Baby steps are always great for any long-term habit or benefit. This is because the quicker you start to do something majorly; chances are you will quit that sooner. On the other hand, the gradual change you bring in terms of a baby step, the better and consistent result will be achieved.

·  Next, during a low-calorie HCG diet, it is important to reward yourself time to time. Whenever you achieve any goal or lose some pounds, reward yourself with a nice or balanced meal, or go on a refreshing walk.

·  When you begin taking HCG drops, try to write down when you started and at what weight you started. Track your weight and routine. You can write whatever you incorporated or expelled out of your HCG diet routine.

·  This is the most important step to be taken during a weight loss journey; never give up. Sometimes, results are delayed than expected. In this situation, people often give up early and become hopeless. HCG diet is all about never giving upon yourself. In the beginning, you may see zero results but you need to trust the process. The more you will believe that you are achieving, the better you will be able to see the results.

·  You can also find a family member, a friend, or your partner for some extra support. HCG drops when combines with low calorie diet works tremendously but sometime one needs some extra support. This support can push for eating less, taking your supplement on time, and even emotional support if you are traveling towards giving up.

While your HCG diet, if you try to follow even three of the above-mentioned steps, the results are guaranteed.

[peacekaleandyoga1]

Summer is just around the corner and you need to get in shape in order to wear that sexy bikini. You may be able to get this done alone, but by following the right exercise, exercise plan, and supplement routing, or supplement route can help you beforehand.

Eating breakfast is one of the most important step to losing weight. This makes sure your metabolism is regulated well and keep you from snacking throughout the day. Eating breakfast will show your body that you lose weight quickly.

Hypnotism is a helpful aid in weight loss.

TIP! If you eat a lot of red meat, eliminating it from your diet could help you lose weight. There are high levels of fat and cholesterol in red meat that can be detrimental to your health.

A great way to shed weight is avoiding egg yolks and only eating the yolk. The yolk does have healthy fats but shouldn’t be incorporated into your weight loss plan. Egg whites will provide you with a lot of quality protein.

Eliminate or decrease the quantities of caffeine from your diet.Caffeine may prevent you from burning off stored fat as quickly as you normally would.

Walnuts are a handy snack to keep around when you are on a weight loss program. It was found in one study that walnuts in their morning meals made people feel fuller than those who more traditional breakfast fare. Walnuts are a very healthy snack.

TIP! Instead of lying down or sitting while on the phone, turn this time into a mini workout. Instead of sitting, get up and keep moving while you talk on the telephone.

Heart Rate

A great weight loss is a monitor that follows your heart rate. The heart rate monitor will help guide you know if you are meeting your needs there.

Make sure you’re dealing with your stress is under control when losing weight. When our bodies are stressed out they tend to hoard onto calories and fat to provide a defense mechanism.Your body responds to stress by storing calories so you are stressed out.Keep stress to a minimum so you can lose weight.

TIP! Do not buy overly tempting junk foods foods and put them in the house. If you don’t keep high-fat foods in your house, you won’t be tempted to eat them.

Find other things you enjoy instead of just food. There are those who love to cook and therefore also tend to eat what they make.Food can be soothing and a lot of fun.Just make sure there are things you enjoy. Try getting a hobby that will encourage you stay active.

Eat at home when you are tyring to lose weight quickly. The serving size in restaurants serve are up to three times larger than normal servings. It is also harder to make the right health choices in a restaurant.

One excellent tip to help you lose weight loss is to avoid eating fried foods. There are other ways you can cook that are much healthier and just as tasty. Some examples are baking, baking, poaching, and poaching. Using these techniques to cook will help you slim down more quickly.

TIP! As you develop your weight loss plan, avoid focusing on your weaknesses and sore spots. Instead, look for ways to make the most of your strengths and take advantage of opportunities to adopt more favorable habits.

Use plastic bags and other storage containers to secure your portioned out food. Having prepared food at your fingertips means you’ll be less likely to overeat.

If dropping pounds is not working for you through traditional methods, consider alternatives like “Alli”. This particular drug works by stopping a good amount of food fat that you consume from being absorbed by your body. It leaves your body as waste.This can be useful alternative for those that have an issue with altering their diets.

Plan your meals in a diet. This will help prevent you avoid last minute junk food choices. Make sure you keep up with your prescribed meal plans. You should feel completely entitled to swap one day’s meal for the next, but do not eat something unhealthy. You can burn calories through cooking in the kitchen.

TIP! Hang out with your active friends more to lose weight more quickly. Being around active people makes us want to be active, too.

If you work full-time, bring a healthy lunch and snacks with you. This may cause you want to eat junk food when getting home and that is not good for unhealthy junk.

Ask for your dressing to be served on the side if you order salad in a restaurant. This will help you don’t eat too much of the dressing. You will find this small change when you start to lose the weight.

Beans are not only good for your health and weight. These versatile foods offer protein and are extremely versatile. You can even use them to make burgers too! A great thing to do would be to get lentils to use in salads or sandwiches.

TIP! Don’t eat during the late night hours. Food doesn’t metabolize well at night, so late-night eating is worse than eating throughout the day.

You cannot skip breakfast when you are serious about losing weight. Many dieters don’t eat breakfast under the mistaken belief it will accelerate their weight faster.

Drinking a healthy amount of water will assist in weight loss goals. Drinking water helps to not fill your thirst with sugar-laden beverages like sodas and some commercial juices. Sugary drinks are high calorie beverages which hinder your weight loss.

Eat low calorie foods that are low-calorie.

TIP! If you want the pounds to drop, you must stop eating prior to your bedtime. And food eaten immediately before you go to sleep won’t be used as energy.

Weight loss may often elusive but this need not be the case for you.

Portion size is one of the most important variables to consider when dieting. Those who pay attention to what they eat are more weight.

Salmon is a great diet aid, but fish is hard to cook. A great way around this is to buy the salmon so that you don’t have to cook it. This is an inexpensive and easy to make.

TIP! Carefully consider your beverage choices during a weight loss program. Opt for water, as everything else contains calories.

There are lots of great aerobic exercise options besides running. Swimming provides a wonderful option for those with bad joints. Dance classes can also be a fun exercise.

Remain positive and keep your goals within reach. If you have reasonable goals, try hard and do these routines that are mentioned, you can lose that weight in no time so that you can become slimmer. Then it simply becomes an issue of maintenance.

If you enjoyed this post, you should read this: Modern Acupuncture™ Closes Minority Investment Led by Strand Equity | Business Wire

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[gordonwilliamsweb]

Alzheimer’s testing—a must, or a maybe?

Staying perpetually engaged in social activities and academic pursuits could help preserve your mental acuity well into your later years. (For Spectrum Health Beat)

To anyone who has seen someone they love slip into the shadowy world of dementia, Alzheimer’s disease is a dreaded diagnosis.

Most patients don’t seek help until after they notice symptoms, including disruptive memory loss, poor judgment or confusion about place and time.

But an increasing number of people are becoming more proactive, especially as buzz builds around new types of testing.

This includes a simple blood test that may determine—up to 20 years before symptoms appear—who will get the disease. The PET scan with its contrast material that binds to amyloid protein can also show traces of these proteins 20 years before symptoms.

And DNA testing will show if people have the “at risk” genes at any time in their life.

Those with a family history are especially likely to consider testing, since the risk for developing Alzheimer’s increases if a parent or sibling has it.

The trouble? No test is 100% accurate.

And testing can raise more questions than answers. (The Alzheimer’s Association has a rundown on the most common tests.)

Worse, there is still no cure.

Three of the most anticipated clinical trials have recently gone down in flames.

Reluctantly, experts are admitting: The decade-long race to target amyloid protein as the root of the disease has been a bust.

And while doctors can prescribe two different types of medications to treat it, “those drugs just slow the progression of the disease,” said Timothy Thoits, MD, a neurologist with Spectrum Health in Grand Rapids. “All of the negative clinical trials have been very discouraging.”

The testing conundrum

While affordable blood tests may be getting closer to reality, most lab tests—including those using spinal fluid—have accuracy rates in the 85% to 90% range, he said.

“That means that the neurological exams, medical histories and cognitive assessments we can already do are just as effective,” he said.

He acknowledges that the news that a person is likely to develop Alzheimer’s—or may even already have it—is very weighty.

On the one hand, it might lead to wise decisions, such as updating health care proxies, heartfelt conversations with family members or finally taking a long-delayed vacation.

On the other, it might incite dread and panic—not just for the patient, but for family members likely to wind up as caregivers.

While most patients see a doctor after they’ve begun experiencing symptoms, people concerned about the future should consider seeing a neurologist or primary care provider sooner, Dr. Thoits said.

There are many types of cognitive assessments, including the mini-cognition exams millions of Americans recently watched in an episode of “This Is Us.”

Taking one of these exams while still healthy can give providers a baseline for future comparisons.

But rather than dwell on anxious questions—Will I or won’t I develop this disease?—Dr. Thoits points people to a salient statistic: Up to a third of patients may modify their risk factors, thereby lowering their chances of developing Alzheimer’s.

Consequently, he focuses on changes people can make now that may reduce their risk.

Some tips by age:

Young adults: Stay in school. Those who pursue higher education develop cognitive reserves that can slow future declines.

Midlife (ages 45 to 65): Adopt diet and exercise habits that fend off diabetes and high blood pressure, striving for a healthy weight. Treat hearing loss.

Later in life: Stay mentally, physically and socially active. If you haven’t already, quit smoking and treat depression.

For Dr. Thoits, whose 95-year-old mom has dementia, the concerns are personal.

“I stick mostly to the Mediterranean diet, stay active, including spending time with weights and the elliptical machine,” he said. “Work keeps me mentally engaged and I’m socially active, too.”

But he said it’s also essential to keep cognitive decline, Alzheimer’s disease and other forms of dementia in perspective.

For caregivers who need plenty of support themselves, it helps to find humor in the everyday.

“My mom loves going to a certain restaurant and it’s like a new discovery with every meal,”  he said. “She’ll say, ‘This is the best hamburger I’ve ever had!’ even though she’s had the exact same hamburger many times before.”

“Not everything is bad and depressing,” he said. “And people with Alzheimer’s—and their caregivers—find plenty of happiness in their life, too.”

Alzheimer’s testing—a must, or a maybe? published first on https://nootropicspowdersupplier.tumblr.com/

[michellelinkous]

Alzheimer’s testing—a must, or a maybe?

Staying perpetually engaged in social activities and academic pursuits could help preserve your mental acuity well into your later years. (For Spectrum Health Beat)

To anyone who has seen someone they love slip into the shadowy world of dementia, Alzheimer’s disease is a dreaded diagnosis.

Most patients don’t seek help until after they notice symptoms, including disruptive memory loss, poor judgment or confusion about place and time.

But an increasing number of people are becoming more proactive, especially as buzz builds around new types of testing.

This includes a simple blood test that may determine—up to 20 years before symptoms appear—who will get the disease. The PET scan with its contrast material that binds to amyloid protein can also show traces of these proteins 20 years before symptoms.

And DNA testing will show if people have the “at risk” genes at any time in their life.

Those with a family history are especially likely to consider testing, since the risk for developing Alzheimer’s increases if a parent or sibling has it.

The trouble? No test is 100% accurate.

And testing can raise more questions than answers. (The Alzheimer’s Association has a rundown on the most common tests.)

Worse, there is still no cure.

Three of the most anticipated clinical trials have recently gone down in flames.

Reluctantly, experts are admitting: The decade-long race to target amyloid protein as the root of the disease has been a bust.

And while doctors can prescribe two different types of medications to treat it, “those drugs just slow the progression of the disease,” said Timothy Thoits, MD, a neurologist with Spectrum Health in Grand Rapids. “All of the negative clinical trials have been very discouraging.”

The testing conundrum

While affordable blood tests may be getting closer to reality, most lab tests—including those using spinal fluid—have accuracy rates in the 85% to 90% range, he said.

“That means that the neurological exams, medical histories and cognitive assessments we can already do are just as effective,” he said.

He acknowledges that the news that a person is likely to develop Alzheimer’s—or may even already have it—is very weighty.

On the one hand, it might lead to wise decisions, such as updating health care proxies, heartfelt conversations with family members or finally taking a long-delayed vacation.

On the other, it might incite dread and panic—not just for the patient, but for family members likely to wind up as caregivers.

While most patients see a doctor after they’ve begun experiencing symptoms, people concerned about the future should consider seeing a neurologist or primary care provider sooner, Dr. Thoits said.

There are many types of cognitive assessments, including the mini-cognition exams millions of Americans recently watched in an episode of “This Is Us.”

Taking one of these exams while still healthy can give providers a baseline for future comparisons.

But rather than dwell on anxious questions—Will I or won’t I develop this disease?—Dr. Thoits points people to a salient statistic: Up to a third of patients may modify their risk factors, thereby lowering their chances of developing Alzheimer’s.

Consequently, he focuses on changes people can make now that may reduce their risk.

Some tips by age:

Young adults: Stay in school. Those who pursue higher education develop cognitive reserves that can slow future declines.

Midlife (ages 45 to 65): Adopt diet and exercise habits that fend off diabetes and high blood pressure, striving for a healthy weight. Treat hearing loss.

Later in life: Stay mentally, physically and socially active. If you haven’t already, quit smoking and treat depression.

For Dr. Thoits, whose 95-year-old mom has dementia, the concerns are personal.

“I stick mostly to the Mediterranean diet, stay active, including spending time with weights and the elliptical machine,” he said. “Work keeps me mentally engaged and I’m socially active, too.”

But he said it’s also essential to keep cognitive decline, Alzheimer’s disease and other forms of dementia in perspective.

For caregivers who need plenty of support themselves, it helps to find humor in the everyday.

“My mom loves going to a certain restaurant and it’s like a new discovery with every meal,”  he said. “She’ll say, ‘This is the best hamburger I’ve ever had!’ even though she’s had the exact same hamburger many times before.”

“Not everything is bad and depressing,” he said. “And people with Alzheimer’s—and their caregivers—find plenty of happiness in their life, too.”

Alzheimer’s testing—a must, or a maybe? published first on https://smartdrinkingweb.tumblr.com/

[iamkellyadams]

21 Day Keto Diet Plan for weight loss (Keto Beginners)

The 21 Day Keto Meal Plan

The 21 Day Keto Meal Plan is a complete Keto meal plan program from us for beginners to jumpstart their keto journey. It’s designed to help you lose weight and boost your energy while eating delicious foods and cooking easy meals.

Keto Can Be Tough!

You want to stick to Keto, but you still have to go to work, look after your family, and live your life. But on top of all that, you now have to figure out how Keto works as well as learn how to create Keto meals daily.

That’s why we’re here to help. Instead of spending hours each week meal planning, figuring out what’s keto and what isn’t, and counting carbs, we do all the hard work for you!

Our goal is to make your Keto life easy and healthy…

This meal plan is designed to be under 20g net carbs per day. Calories range between 1000 and 1500 calories per day. All recipes come with nutritional data and are dairy-free (except for ghee) as well as Paleo and packed with whole foods ) no grains, no legumes, no artificial sugars).

This meal is easy on your pocket too, keeping it simple so that you do not have to shop for more than 30 ingredients each week or have leftovers.

How Many People is this Meal Plan Designed for?

The meal plan is designed for 2 adults eating lunch and dinner.

We aim for around 1000-1500 calories and under 20g net carbs for those 2 meals so that you can add in breakfast, snacks, or desserts if you wish as well.

You should of course, tailor the amount of food as well as the ingredients to fit your exercise regimen, lifestyle, allergies, etc.

What About Breakfast?

We know you love variety and don’t want to be bored on Keto, but we highly suggest finding a few breakfast recipes you enjoy and sticking to them. This will make your mornings so much faster and easier.

That’s why we make 3 breakfast suggestions per week (recipes are also included), but we leave it up to you to decide which one to eat each day.

What About Desserts?

While we suggest you don’t eat desserts or snacks regularly (so that you can break the habit and better regulate your insulin response), we also know that occasionally, you’ll want something.

For healthy Keto approved desserts – check out this amazing cookbook ‘Keto Sweets’ (for a limited time the publishers are giving away free print copies of this cookbook so make sure you grab a copy before they run out of stock.) Get your free copy of Keto Sweets, here.

Recommended Keto Resources

To achieve your weight loss and health goals, choosing the Keto lifestyle is a great option. Thousands of men and women, daily are adopting this amazing way to live life and bring positive permanent changes to their life. But the path is not easy, and the transition will test you and for that matter you need to be equipped with all the tools and resources required. Below is a list of recommended resources, which will catapult your keto journey to a different level of success.

The 28-Day Keto Challenge (For Beginners) – Most people on a new diet have no plan. They learn what to eat… and not to eat. They try new recipes…. But they DON’T have a daily plan to carry them through that critical first month. Without a plan, it’s too easy to fall for peer pressure… to be unprepared… and to make bad decisions. So why do it? We have guided over 416,387 people to keto success … Simply follow this plan and you WILL succeed. The 28 Day Keto Challenge is a well-crafted plan that gets you through your first month. You’re never left out on your own. Nothing is left to chance… Start your 28 Day Keto Challenge, here.

Keto Bread Recipes – Great News! You Do NOT Have to Give Up Your Favorite Bread, Sandwiches & Pizza to  Follow a 100% Paleo or Ketogenic Diet…Enjoy Your Favorite Breads Again Without Worrying about Your Health,  Your Blood Sugar… or Your Waistline! Get your copy of Keto Breads Cookbook, here.

Keto protein powder – This is our favorite brand, because its completely plant based (vegan). Delicious and cost effective, but you may choose differently just make sure its not loaded with hidden carbs.

Keto Greens – get your daily dose of vegetables in a glass, keeping track of macro nutrients is key to Keto success. But in that process most people forget to look after the essential micro-nutrients, which results in Keto Flu and other complications. With a glass of Organifi Green Juice, you’ll supplement all the necessary vitamins and minerals which are crucial for healthy weight loss.

Keto Alternative – Even though keto can be considered the holy grail for weight loss, but unfortunately for some women it becomes unsustainable and many just can’t follow this strict no carb regimen. For women who think going Keto isn’t their cup of tea, then I would recommend The Cinderella Solution. This is a super effective weight loss program, based on the concept of ‘flavor pairing’ which supercharges women metabolism and you can lose all the weight you want without eating all that fat. But sadly, it works for Women only. Check out how a pre-diabetic mom, discovered this female fat-loss code missed by modern medicine and lost 84lbs using 2 a simple 2-step ritual that 100% guarantees shocking daily weight loss. 

Keto is MORE than just a diet?

We’re huge believers in eating a real food diet filled with nutrients. That’s why we’re dedicated to creating these amazing meal plans for you. However, living a fullfilled and healthy life is more than just diet. Your sleep, stress levels, community, and exercise levels all matter too.

WEEK 1 – Keto Meal Plan

Below is a brief overview of how the meal plan looks like. Later on you’ll find the full recipes.

Week 1 Breakfast Ideas

Traditional Keto Coffee

Keto Chocolate Hazelnut Muffins

Keto Bacon Mini Frittata

Day 1

Lunch – Bacon and Avocado Caesar Salad

Dinner – Chicken Mushroom Kale Casserole

Notes – Make enough Caesar dressing for Day 6 Lunch and Casserole for Day 3 Dinner

Day 2 

Lunch – Lemon Pepper Tuna Salad

Dinner – Quick Ground Beef Stir-Fry

Day 3 

Lunch – Simple Egg Salad

Dinner – Leftover Chicken, Mushroom and Kale Casserole

Notes – Make enough egg salad for Day 5 Lunch

Day 4 

Lunch – Broccoli Bacon Salad with Fried Eggs

Dinner – Beef Teriyaki with Sesame and Kale

Note – Make enough beef teriyaki for Day 7 Dinner

Day 5 

Lunch – Leftover Egg Salad Stuffed Cucumber Boats

Dinner – Pan Fried Tuscan Chicken Pasta

Day 6 

Lunch – Garlic Shrimp Caesar Salad

Dinner – Apple Dijon Pork Chops with Roasted Broccoli

Day 7 

Lunch – Chicken ‘Noodle’ Soup with Easy Side Salad

Dinner – Leftover Beef Teriyaki with Sesame and Kale

WEEK 1 RECIPES

Breakfast: Traditional Keto Coffee

Prep Time: 5 mins  Cook Time: 0 mins  Yield: 2 servings

Ingredients:

2 cups of black coffee (480 ml)

2 Tablespoons of ghee (30 ml)

1 teaspoon of MCT oil (5 ml) (or more, if desired)

Instructions:

Place the coffee, ghee, and MCT oil in a blender and blend until fully combined.

Divide the coffee between 2 mugs and serve.

Calories: 143 Fat: 17 g  Total Carbs: 0 g Fiber: 0 g Sugar: 0 g  Net Carbs: 0 g Protein: 0 g

Breakfast: Keto Chocolate Hazelnut Muffins

Prep Time: 10 mins  Cook Time: 20 mins  Yield: 12 muffins

Ingredients:

3 cups of almond flour (360 g)

1/2 cup of coconut oil (120 ml), melted (plus additional to grease the muffin pan)

1/2 cup of hazelnuts (100 g), chopped

4 large eggs, whisked

1/2 teaspoon of ground nutmeg (1 g)

1/4 teaspoon of ground cloves (1 g)

Stevia or low carb sweetener of choice, to taste

Dash of salt

1 teaspoon of baking soda (8 g)

3 oz of 100% dark chocolate (80 g), broken into small pieces

Instructions:

Preheat oven to 350 F (175 C). Grease a 12-cup muffin pan with coconut oil or line with paper liners.

In a large bowl, mix to combine the almond flour, melted coconut oil, chopped hazelnuts, whisked eggs, ground nutmeg, ground cloves, stevia, salt, and baking soda.

Pour equal amounts of batter into the prepared muffin pan. Place equal amounts of the dark chocolate pieces into each muffin cup. Press the chocolate pieces into the batter.

Place the muffin pan in the oven and bake for 18 to 20 minutes until a toothpick comes out clean when inserted into a muffin.

Remove the muffin pan from the oven and let cool before serving. Store any leftover muffins in an airtight container.

Calories: 282 Fat: 25 g Total Carbs: 6 g Fiber: 3g Sugar: 1 g  Net Carbs: 3 g Protein: 8 g

Breakfast: Keto Bacon Mini Frittata

Prep Time: 10 mins  Cook Time: 30 mins Yield: 4 servings

Ingredients:

Avocado oil, to grease a muffin pan

4 slices of bacon (112 g), diced

8 spears of asparagus (128 g), chopped small

2 Tablespoons chopped onions (30 g)

8 medium eggs, whisked

1/2 cup of coconut milk (120 ml)

Salt and pepper, to taste

Instructions:

Preheat oven to 350 F (175 C). Grease a 12-cup muffin pan with avocado oil or line with paper liners.

In a medium skillet, saute the bacon over medium-high heat until crispy, about 5 minutes. Remove the bacon from the skillet with a slotted spoon and drain on a paper towel-lined plate.

In a medium bowl, combine the cooked bacon, asparagus, and chopped onions with the eggs and coconut milk. Season with salt, to taste. Pour equal amounts of the egg mixture into the prepared muffin pan.

Place the muffin pan in the oven and bake for 25 to 30 minutes until the eggs are set but still slightly soft. Refrigerate any leftover muffins in an airtight container.

Calories: 460 Fat: 41 g Total Carbs: 4 g Fiber: 1 g Sugar: 2 g  Net Carbs: 3 g Protein: 19 g

Week 1 Day 1

Lunch – Bacon and Avocado Caesar Salad 

[Refrigerate half of the Caesar dressing for Day 6 Lunch (L6)]  Prep Time: 10 mins Cook Time: 5 mins  Yield: 2 servings

Ingredients:

For the salad –

4 slices of bacon (112 g), diced

1 head of romaine lettuce (200 g), chopped

1/2 cucumber (110 g), thinly sliced

1/4 medium onion (28 g), thinly sliced

1 large avocado (200 g), sliced

For the Caesar dressing –

1/2 cup of mayo (120 ml)

2 Tablespoons of lemon juice (30 ml)

2 teaspoons of Dijon mustard (10 ml)

2 teaspoons of garlic powder (7 g)

Salt and pepper, to taste

Instructions:

Add the bacon to a large nonstick skillet over medium-high heat and saute until crispy, about 5 minutes. Remove the bacon from the skillet with a slotted spoon and place on a paper towel-lined plate to cool.

In a large bowl, whisk to combine the mayo, lemon juice, mustard, and garlic powder. Season with salt and pepper, to taste. Refrigerate half of the Caesar dressing in an airtight container for Day 6 Lunch (L6).

Toss the remaining Caesar dressing with the romaine lettuce leaves. Add the cucumber and onion to the bowl and toss to combine.

Divide the salad between 2 plates and top each salad with equal amounts of cooked bacon and sliced avocado.

(Calories: 652 Fat: 65 g Total Carbs: 15 g Fiber: 9 g Sugar: 3 g Net Carbs: 6 g Protein: 10 g)

Dinner: Chicken Mushroom and Kale Casserole

[Refrigerate half of the casserole for Day 3 Dinner (D3)]  Prep Time: 15 mins Cook Time: 40 mins  Yield: 4 servings

Ingredients:

4 Tablespoons of avocado oil (60 ml), divided, to cook with (plus additional to grease the baking dish)

8 chicken thighs (with skin on) (1200 g)

1 medium onion (110 g), thinly sliced

3 cloves of garlic (9 g), minced or finely diced

2 Tablespoons of fresh rosemary (6 g), chopped

30 white button mushrooms (300 g), sliced

2 oz of kale (56 g), stems removed and chopped

Salt and pepper, to taste

Instructions:

Preheat oven to 350°F (180°C). Grease a baking dish with avocado oil and set aside.

With a clean paper towel, pat dry the chicken thighs. Season each side of the chicken with salt and pepper.

Add 3 Tablespoons (45 ml) of avocado oil to a skillet over medium-high heat. Add the chicken to the skillet, skin side down, and cook until the skin is golden brown and crispy, about 5 to 8 minutes.

Carefully turn over the chicken and cook for an additional 1 to 2 minutes. Remove the chicken from the skillet and place skin-side up in the prepared baking dish.

Reduce the heat to medium-low and add the onion, garlic, and fresh rosemary to the same skillet with the cooking fat from the chicken and saute until the onion is soft, about 5 minutes. Add the mushrooms to the skillet and saute until softened, about 2 to 4 minutes. Place the onion mixture around the chicken thighs in the baking dish.

Place the baking dish in the oven and bake at 350°F (180°C) for 20 minutes.

Meanwhile, in a medium bowl, toss the kale with the remaining 1 Tablespoon (15 ml) of avocado oil.

Remove the baking dish from the oven and increase the heat to 400 F (200 C).

Place the kale around the chicken in the baking dish and return the baking dish to the oven.

Continue to bake at 400 F(200C) for an additional 5 minutes until the chicken is cooked through. Check with an instant-read meat thermometer that the internal temperature reaches 165F (75C)

Remove the baking dish from the oven and season with salt and pepper, to taste. Refrigerate (or freeze) half of the casserole for Day 3 Dinner.

(Calories:553 Fat:42g Total Carbs:7g Fiber:2g Sugar:3g Net Carbs:5g Protein:35g)

WEEK 1 DAY 2

Lunch: Lemon Pepper Tuna Salad

Prep Time: 10 mins  Cook Time: 0 mins  Yield: 2 Servings

Ingredients:

2 cans of tuna (340 g), drained and flaked

2 Tablespoons of mayo (30 ml)

1 Tablespoon of Dijon mustard (15 ml)

2 teaspoons of lemon juice (10 ml) (or to taste)

4 cups of spinach (120 g)

2 Tablespoons of olive oil (30 ml)

1 large avocado (200 g), sliced

Dash of pepper

Instructions:

In a medium bowl, combine the tuna with the mayo, mustard, and lemon juice. Season with pepper, to taste.

In a large bowl, toss the spinach with the olive oil. Divide the spinach between 2 plates.

Divide the tuna salad in 2 and place on top of the spinach. Top the tuna salad with equal amounts of sliced avocado and serve.

(Calories: 614 Fat: 46 g Total Carbs: 11 g Fiber: 9 g Sugar: 1 g Net Carbs: 2 g Protein: 45 g)

Dinner: Quick Ground Beef Stir-Fry

Prep Time: 10 mins  Cook Time: 15 mins  Yield: 2 Servings

Ingredients:

2 Tablespoons of coconut oil (30 ml), to cook with

2 medium bell peppers (240 g), sliced

10 cherry tomatoes (170 g), chopped

1/2 medium onion (55 g), thinly sliced

3/4 lb of ground beef (338 g)

2 cloves of garlic (6 g), minced or finely diced

1 teaspoon of hot sauce (5 ml) (or to taste) (optional)

2 Tablespoons of fresh cilantro (2 g), chopped

Salt and pepper, to taste

Instructions:

In a large skillet, melt the coconut oil over medium-high heat. Add the bell peppers, tomatoes, and onion to the skillet and stir-fry until slightly soft, about 5 minutes.

Add the ground beef to the skillet and stir-fry until browned, about 1 to 3 minutes.

Add the garlic, optional hot sauce, and fresh cilantro to the skillet and continue to stir-fry until the ground beef is cooked to your liking, about an additional 2 to 5 minutes. Season with salt and pepper, to taste.

Divide the stir-fry between 2 plates and serve.

(Calories: 620 Fat: 50 g Total Carbs: 13 g Fiber: 4 g Sugar: 6 g Net Carbs: 9 g Protein: 30 g)

WEEK 1 DAY 3

Lunch: Simple Egg Salad

[Refrigerate half of the egg salad for Day 5 lunch] Prep Time: 10 mins  Cook Time: 15 mins  Yield 4: Servings

Ingredients:

12 medium eggs

1/2 medium onion (55 g), thinly sliced

1/2 cup of mayo (120 ml)

2 Tablespoons of Dijon mustard (30 ml)

1 head of romaine lettuce (200 g), chopped

3 Tablespoons of olive oil (45 ml)

Salt and pepper, to taste

Instructions:

In a pot, cover the eggs with water and bring to a boil. Once boiling, remove from heat and put lid on pot. Let sit for 12 minutes and then drain eggs in a colander and rinse with cold water. Peel and chop the eggs.

In a medium bowl, combine the chopped eggs and fresh onion with the mayo and mustard. Season with salt and pepper, to taste. Refrigerate half of the egg salad for Day 5 Lunch (L5).

In a large bowl, toss the romaine lettuce with the olive oil.

Divide the lettuce between 2 plates and top with equal amounts of the remaining egg salad.

(Calories: 590 Fat: 57 g Total Carbs: 4 g Fiber: 2 g Sugar: 2 g Net Carbs: 2 g Protein: 19 g)

Dinner: Leftover Chicken Mushroom and Kale Casserole 

Prep Time: 5 mins |Cook Time: 0 mins | Yield: 2 Servings

Ingredients:

Leftover Chicken Mushroom and kale casserole from Day 1 Dinner

Instructions:

In the oven or microwave, reheat the leftover casserole to desired temp.

Divide the casserole between 2 plates and enjoy/

(Calories:553 Fat: 42g Total Carbs:7g Fiber: 2g Sugar 3g Net Carbs: 5g Protein: 35g)

WEEK 1 DAY 4

Lunch: Broccoli Bacon Salad with Fried Eggs

Prep Time: 10 Mins  Cook Time: 20 Mins  Yield: 2 Servings

Ingredients:

1/2 head of broccoli (225 g), broken into small florets

2 Tablespoons of coconut oil (30 ml), divided, to cook with

4 slices of bacon (112 g), diced

1/2 medium onion (55 g), thinly sliced

4 medium eggs

Salt and pepper, to taste

Instructions:

In a pot of salted water, parboil the broccoli until slightly tender, about 2 to 4 minutes. Remove the broccoli from the water and drain well.

In a large nonstick skillet, melt 1 Tablespoon (15 ml) of coconut oil over medium-high heat. Add the bacon and cook until crispy, about 3 to 4 minutes.

Add the onion to the skillet and saute until translucent, about 2 to 3 minutes.

Add the parboiled broccoli to the skillet and saute until desired softness, about an additional 2 to 4 minutes. Season with salt and pepper, to taste.

Meanwhile, in a medium skillet, melt the remaining 1 Tablespoon (15 ml) of coconut oil over medium heat. Add the eggs to the skillet and fry to your liking, about 3 minutes for a runny yolk and 5 to 6 minutes for a hard cooked yolk. Season with salt and pepper, to taste.

Divide the broccoli salad between 2 plates. Top each salad with 2 fried eggs and serve.

(Calories: 550 Fat: 48 g Total Carbs: 10 g Fiber: 4 g Sugar: 4 g Net Carbs: 6 g Protein: 22 g)

Dinner: Beef Teriyaki with Sesame and Kale

[Refrigerate half of the beef teriyaki for day 7 dinner] Prep Time: 10 mins Cook Time: 15 mins Yield: 4 Servings

Ingredients:

1/4 cup of gluten-free tamari sauce or coconut aminos (60 ml)

2 Tablespoons of applesauce (30 ml)

4 cloves of garlic (12 g), minced or finely diced

2 Tablespoons of fresh ginger (10 g), minced or finely diced

4 beef steaks (800 g), sliced

1 Tablespoon of sesame seeds (14 g)

1/4 cup of avocado oil (60 ml), to cook with

20 white button mushrooms (200 g), sliced

4 oz of kale (112 g), stems removed and chopped

2 teaspoons of sesame oil (10 ml) (or to taste)

Salt and pepper, to taste

Instructions:

In a bowl, whisk to combine the tamari sauce or coconut aminos, applesauce, garlic, and fresh ginger. Place the sliced steaks in the marinade and set aside.

In a large nonstick skillet, toast the sesame seeds over high heat until golden. Remove the sesame seeds from the skillet and set aside.

In the same large skillet, add the avocado oil over high heat. Add the mushrooms to the skillet and stir-fry until golden brown, about 3 to 5 minutes.

Add the steak and the marinade to the skillet and stir-fry until browned, about 2 to 4 minutes.

Add the kale and sesame oil to the skillet and continue to stir-fry until the beef is cooked to your liking and the kale is wilted, about an additional 1 to 3 minutes. Season with salt and pepper, to taste. Refrigerate half of the beef teriyaki for Day 7 Dinner.

Divide the remaining beef teriyaki between 2 plates. Garnish each plate with equal amounts of toasted sesame seeds and serve.

(Calories: 754 Fat: 62 g Total Carbs: 10 g Fiber: 3 g Sugar: 2g Net Carbs: 7g Protein: 38g)

WEEK 1 DAY 5

Lunch: Leftover Egg salad stuffed cucumber boats

Prep Time: 10 mins  Cook Time: 0 Mins  Yield: 2 Servings

Ingredients:

1 cucumber (220 g)

Leftover Simple Egg Salad from Day 3 Lunch (L3)

1 large avocado (200 g), sliced

 Instructions:

Cut the cucumber in half lengthwise. Using a spoon, remove the cucumber seeds and discard.

Place cucumber boats on 2 plates and fill equal amounts of leftover egg salad. Top the egg salad with equal amounts of sliced avocado and enjoy.

(Calories: 564 Fat: 51 g Total Carbs: 11 g Fiber: 7 g Sugar: 2 g Net Carbs: 4 g Protein: 21 g)

Dinner: Pan-Fried Tuscan Chicken ‘Pasta’

Prep Time: 10 mins  Cook Time: 15 mins  Yield: 2 Servings

Ingredients:

2 medium eggs, whisked

2 teaspoons of garlic powder (7 g)

2 teaspoons of Italian seasoning (2 g)

1/4 teaspoon of salt (2 g) (plus additional, to taste)

Dash of pepper (plus additional, to taste)

2 chicken breasts (400 g), diced

2 Tablespoons of avocado oil (30 ml), to cook with

14 cherry tomatoes (238 g), chopped

1/4 cup of fresh basil leaves (8 g), chopped

1 zucchini (120 g), spiralized or use a vegetable peeler to create noodle-like strands

1 Tablespoon of olive oil (15 ml)

1 teaspoon of lemon juice (5 ml) (or to taste)

Instructions:

In a medium bowl, combine the eggs, garlic powder, Italian seasoning, salt, and pepper. Add the chicken to the bowl and combine until the chicken is completely covered with the egg mixture.

Add the avocado oil to a large skillet over medium-high heat. Add the chicken to the skillet and saute until cooked through, about 6 to 8 minutes.

Add the tomatoes and fresh basil to the skillet and saute until the tomatoes are soft, about 2 to 3 minutes. Season with salt and pepper, to taste.

Meanwhile, in a separate bowl, toss the zucchini “pasta” with the olive oil and lemon juice.

Divide the zucchini “pasta” between 2 plates. Top the “pasta” with equal amounts of the chicken and serve.

(Calories: 671 Fat: 45 g Total Carbs: 8 g Fiber: 2 g Sugar: 5 g Net Carbs: 6 g)

WEEK 1 DAY 6

Lunch: Garlic Shrimp Caesar Salad

Prep Time: 5 Min Cook Time: 10 Min Yield: 2 Servings

Ingredients:

2 Tablespoons of olive oil (30 ml), to cook with

1 lb of shrimp (450 g), defrosted if frozen, peeled and deveined

1 teaspoon of garlic powder (3 g)

1/2 teaspoon of onion powder (1 g)

Leftover Caesar dressing from Day 1 Lunch (L1)

1 head of romaine lettuce (200 g), chopped

1/2 cucumber (110 g), thinly sliced

Salt and pepper, to taste

Instructions:

Add the olive oil to a large skillet over medium-high heat. Add the shrimp, garlic powder, and onion powder to the skillet and saute until the shrimp are cooked through and opaque, about 2 to 5 minutes. Season with salt and pepper, to taste,

In a large bowl, toss the leftover Caesar dressing with the romaine lettuce and sliced cucumber.

Divide the salad between 2 plates. Top each plate with equal amounts of shrimp and enjoy.

(Calories: 582 Fat: 43 g Total Carbs: 6 g Fiber: 2 g Sugar: 3 g Net Carbs: 4 g Protein: 47 g)

Dinner: Apple Dijon Pork Chops with Roasted Broccoli

Prep Time: 10 mins Cook Time: 20 mins Yield: 2 Servings

Ingredients:

For the pork chops –

2 pork chops (320 g)

6 Tablespoons of ghee (90 ml), divided

2 Tablespoons of applesauce (30 ml)

2 Tablespoon of Dijon mustard (30 ml)

Salt and pepper, to taste

For the roasted broccoli –

1/2 head of broccoli (225 g), broken into small florets

1 Tablespoon of olive oil (15 ml)

Salt, to taste

Instructions:

For the pork chops –

Generously season the pork chops with salt and pepper.

In a large skillet, 4 Tablespoons (60 ml) of melt the ghee over high heat. Using tongs, place the pork chops on their sides with the fat in direct contact with the skillet. Render until the fat is brown and crispy.

Reduce the heat to medium-high and place the pork chops flat in the skillet. Cook the pork chops for 3 minutes on one side and turn over to cook for an additional 3 to 5 minutes. Check with an instant-read meat thermometer that the internal temperature reaches 145 F (63 C) for medium-rare. Remove the pork chops from the skillet and let rest for 3 to 5 minutes.

Meanwhile, on the stovetop or in the microwave, melt the remaining 2 Tablespoons (30 ml) of ghee. In a small bowl, combine the melted ghee with applesauce and mustard. Season with salt and pepper, to taste.

Place the pork chops on 2 plates and serve with equal amounts of the Dijon sauce.

For the roasted broccoli –

Preheat the oven to 450 F (230 C).

In a large bowl, toss the broccoli with the olive oil. Season with salt, to taste. Place the broccoli in a single layer on a rimmed baking sheet.

Place the baking sheet in the oven and bake for 20 minutes until the broccoli is slightly crispy and cooked to your liking

Divide the roasted broccoli between 2 plates and serve

(Calories: 717 Fat: 63 g Total Carbs: 10 g Fiber: 4 g Sugar: 4 g Net Carbs: 6 g Protein: 37 g)

WEEK 1 DAY 7

Lunch: Chicken ‘Noodle’ Soup with Easy Salad

Prep Time: 10 mins Cook Time: 10 mins Yield: 2 Servings

Ingredients: For the chicken “noodle” soup –

1 Tablespoon of coconut oil (15 ml), to cook with

1 chicken breast (200 g), diced

1/4 medium onion (28 g), thinly sliced

3 cups of chicken broth (720 ml)

1 zucchini (120 g), spiralized or use a vegetable peeler to create noodle-like strands

1/4 cup of fresh cilantro (4 g), chopped

Salt and pepper, to taste

For the side salad –

1 head of romaine lettuce (200 g), chopped

3 Tablespoons of olive oil (45 ml)

1 Tablespoon of lemon juice (15 ml)

Instructions:

In a saucepan, melt the coconut oil over medium-high heat. Add the chicken and onion to the saucepan and saute until the chicken is browned, about 2 to 4 minutes.

Add the chicken broth to the saucepan and increase the heat to high to bring the broth to a boil. Continue to boil until the chicken is cooked through, about 3 to 5 minutes.

Add the zucchini “noodles” and fresh cilantro to the saucepan and continue to boil for an additional 1 minute. Season with salt and pepper, to taste.

Meanwhile, in a medium bowl, toss the romaine lettuce with the olive oil and lemon juice. Divide the salad between 2 plates.

Divide the soup between 2 bowls and serve with the side salad.

(Calories: 498 Fat: 40 g Total Carbs: 6 g Fiber: 2 g Sugar: 3 g Net Carbs: 4 g Protein: 25 g)

Dinner: Leftover Beef Teriyaki with Sesame and Kale

Ingredients:

– Leftover Beef Teriyaki with Sesame and Kale from Day 4 Dinner (D4)

Instructions:

On the stovetop or in the microwave, reheat the leftover beef teriyaki to desired temperature.

Divide the beef teriyaki between 2 plates and enjoy.

(Calories: 714 Fat: 59 g Total Carbs: 8 g Fiber: 2 g Sugar: 2 g Net Carbs: 6 g Protein: 37 g)

WEEK 2 – Keto Meal Plan

Week 2 Breakfast Ideas

Keto Coconut Coffee

Chicken and Bacon Sausages

Turkey and Vegetable Skillet

Week 2 Day 1 

Lunch: Turkey and Vegetable Skillet

Dinner: Pan-Seared Pork Tenderloin with Garlic Spinach Saute

Week 2 Day 2

Lunch: Lemon Blue Berry Chicken Salad

Dinner: Easy Keto Chili

Week 2 Day 3

Lunch: Leftover Turkey and Vegetable Skillet

Dinner: Pork and Cashew Stir Fry

Week 2 Day 4

Lunch: Spicy Saute Tossed with Avocado

Dinner: Leftover Keto Chili

Week 2 Day 5

Lunch: Spanish Omlette

Dinner: Chicken Broccoli Casserole

Week 2 Day 6

Lunch: Leftover Spanish Omelette with Side Salad

Dinner: Lemon Ghee Salmon with Leek Asparagus Ginger Saute

Week 2 Day 7

Lunch: 3-Ingredient Creamy Smoked Salmon ‘Zucchini Pasta’

Dinner: Leftover Chicken Broccoli Casserole

WEEK 2 RECIPES

Breakfast: Keto Coconut Coffee

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 servings

Ingredients:

2 cups of black coffee (480 ml)

2 Tablespoons of ghee (30 ml)

1 Tablespoon of coconut oil (15 ml)

Instructions:

1. Place the coffee, ghee, and coconut oil in a blender and blend until fully combined. 2. Divide the coffee between 2 mugs and serve.

(Calories: 179 Fat: 21 g Total Carbs: 0 g Fiber: 0 g Sugar: 0 g Net Carbs: 0 g Protein: 0 g)

Breakfast: Chicken and Bacon Sausages

Prep Time: 10 mins Cook Time: 20 mins Yield: 12 servings

Ingredients:

2 slices of bacon (56 g), diced

1 lb of ground chicken (450 g)

1 medium egg, whisked

2 Tablespoons of Italian seasoning (6 g)

2 teaspoons of garlic powder (7 g)

2 teaspoons of onion powder (5 g)

Salt and pepper

Instructions:

Preheat oven to 425 F (220 C). Line a rimmed baking tray with aluminium foil or parchment paper and set aside.

In a small skillet, saute the diced bacon until crispy, about 2 to 4 minutes. Remove the bacon from the skillet with a slotted spoon and place on a paper towel-lined plate to drain.

In a large bowl, combine the cooked bacon, ground chicken, whisked egg, Italian seasoning, garlic powder, and onion powder. Season with salt and pepper. Form the chicken mixture into 12 (1/2-inch or 1.25 cm) think patties. Place the patties on the prepared baking sheet.

Place the baking sheet in the oven and bake for 20 minutes until the patties are cooked through. Check with an instant-read meat thermometer that the internal temperature reaches 170 F (76 C).

Let the sausages cool slightly before serving. Refrigerate any leftovers in an airtight container.

(Calories: 370 Fat: 21 g Total Carbs: 3 g Fiber: 1 g Sugar: 1 g Net Carbs: 2 g Protein: 40 g)

WEEK 2 DAY 1

Lunch: Turkey and Vegetable Skillet

[Refrigerate half of the turkey and vegetables for Day 3 Lunch (L3)] Prep Time: 10 mins Cook Time: 20 mins Yield: 2 servings

Ingredients:

1/4 cup of coconut oil (60 ml), to cook with

2 lbs of turkey breasts (900 g), diced (or ground turkey)

8 slices of bacon (224 g), diced

1 medium onion (110 g), thinly sliced

2 cups of spinach (60 g), chopped

3 spears of asparagus (48 g), chopped

2 Tablespoons of fresh thyme (6 g), chopped

Salt and pepper, to taste

Instructions:

In a large skillet, melt the coconut oil over medium-high heat. Add the turkey and bacon to the skillet and saute until slightly browned, about 5 to 7 minutes.

Add the onion, spinach, asparagus, and fresh thyme to the skillet and saute for an additional 10 minutes until the turkey and bacon are cooked through and the vegetables are soft. Season with salt and pepper, to taste. Refrigerate half of the turkey and vegetables for Day 3 Lunch (L3).

Divide the remaining turkey and vegetables between 2 plates and serve.

(Calories: 674 Fat: 47 g Total Carbs: 4 g Fiber: 1 g Sugar: 2 g Net Carbs: 3 g Protein: 61 g)

Dinner: Pan-Seared Pork Tenderloin with Garlic Spinach Saute

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 servings

Ingredients:

For the pan-seared pork tenderloin –

1 lb of pork tenderloin (450 g)

2 Tablespoons of coconut oil (30 ml), to cook pork with

Salt and pepper, to taste

For the garlic spinach saute –

2 Tablespoons of olive oil (30 ml), to cook spinach with

6 cloves of garlic (18 g), minced or finely diced

8 cups of spinach (240 g)

Salt, to taste

Instructions:

For the pork tenderloin –

Generously season the tenderloin with salt and pepper.

In a large nonstick skillet, melt the coconut oil over medium-high heat. Add the tenderloin to the skillet and sear on all sides, about 1 to 2 minutes per side.

Reduce heat to medium and continue to cook until done to your liking, about 6 to 8 minutes for medium-rare and 10 minutes for medium. Check with an instant-read meat thermometer that the internal temperature reaches 145 F (63 C) for medium-rare and 150 F (66 C) for medium. Remove the tenderloin from the skillet and let rest for 3 to 5 minutes before slicing.

Divide the sliced tenderloin between 2 plates and serve.

For the garlic spinach saute –

Add the olive oil to a large skillet over medium-high heat. Add the garlic to the skillet and saute until fragrant, about 30 seconds.

Add the spinach to the skillet and saute until wilted, about 1 to 3 minutes. Season with salt, to taste.

Divide the sauted spinach between 2 plates and serve. 

(Calories: 548 Fat: 37 g Total Carbs: 7 g Fiber: 4 g Sugar: 0 g Net Carbs: 3 g Protein: 51 g)

WEEK 2 DAY 2

Lunch: Lemon Blue Berry Chicken Salad

Prep Time: 10 mins Cook Time: 5 mins Yield: 2 servings

Ingredients:

For the salad –

1 Tablespoon of coconut oil (15 ml), to cook with

1 chicken breast (200 g), diced

1 head of romaine lettuce (200 g), chopped

1/2 cucumber (110 g), thinly sliced

1/4 medium onion (28 g), thinly sliced

10 blueberries (5 g) (or other berry, of choice)

Salt and pepper, to taste

For the dressing –

3 Tablespoons of olive oil (45 ml)

1 Tablespoon of lemon juice (15 ml) (or to taste)

Instructions:

In a medium skillet, melt the coconut oil over medium-high heat. Add the chicken to the skillet and saute until cooked through, about 5 minutes. Season with salt and pepper, to taste.

In a large bowl, whisk to combine the olive oil and lemon juice. Toss the dressing with the romaine lettuce. Add the cooked chicken, cucumber, onion, and blueberries to the bowl and toss to combine.

Divide the salad between 2 plates and serve.

(Calories: 467 Fat: 38 g Total Carbs: 6 g Fiber: 2 g Sugar: 3 g Net Carbs: 4 g Protein: 25 g)

Dinner: Easy Keto Chili

[Refrigerate half of the chili for Day 4 Dinner (D4)] Prep Time: 10 mins   Cook Time: 70 mins Yield: 4 servings

Ingredients:

3 Tablespoons of avocado oil (45 ml), to cook with

2 medium bell peppers (240 g), diced

1 medium onion (110 g), thinly sliced

10 white button mushrooms (100 g), chopped

2 lbs of ground beef (900 g)

2 teaspoons of cumin powder (4 g)

1 teaspoon of chili powder (2 g) (or to taste)

1 teaspoon of ground coriander (2 g)

2 cups of beef broth (480 ml)

1 can of diced tomatoes (14 oz or 400 g)

2 cloves of garlic (6 g), minced or finely

Salt and pepper, to taste

Instructions:

Add the avocado oil to a large pot over medium-high heat. Add the bell peppers, onion, and mushrooms to the pot and saute until the vegetables are soft and slightly browned, about 6 to 8 minutes.

Add the ground beef, cumin, chili powder, and ground coriander to the pot and saute until the ground beef is browned, about 4 to 5 minutes.

Add the beef broth and diced tomatoes to the pot and bring to a boil.

Reduce the heat to a simmer and cook, partially covered, for 45 to 55 minutes, stirring occasionally.

Remove the lid and add the garlic to the pot. Continue to cook, uncovered, for about 10 minutes or until the chili reaches desired consistency. Season with additional salt and pepper, to taste. Refrigerate half of the chili for Day 4 Dinner (D4).

Divide the remaining chili between 2 bowls and serve.

(Calories: 751 Fat: 59 g Total Carbs: 12 g Fiber: 4 g Sugar: 6 g Net Carbs: 8 g Protein: 40 g)

Week 3 Day 3

Lunch: Leftover Turkey and Vegetable Skillet

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 servings

Ingredients:

– Leftover Turkey and Vegetable Skillet from Day 1 Lunch (L1)

Instructions:

On the stovetop or in the microwave, reheat the leftover turkey and vegetables to desired temperature.

Divide the turkey and vegetables between 2 plates and enjoy.

(Calories: 675 Fat: 47 g Total Carbs: 4 g Fiber: 1 g Sugar: 2 g Net Carbs: 3 g Protein: 61 g)

Dinner: Pork and Cashew Stir-Fry

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 Servings

Ingredients:

3 Tablespoons of coconut oil (45 ml), divided, to cook with

1 medium egg, whisked

1 medium bell pepper (120 g), sliced

1/2 medium onion (55 g), thinly sliced

1 and 1/2 oz of cashews (42 g) (or nut of choice)

3/4 lb of pork tenderloin (338 g), thinly sliced

2 Tablespoons of gluten-free tamari sauce or coconut aminos (30 ml)

2 teaspoons of sesame oil (10 ml) (or to taste) (optional)

1 teaspoon of chili oil (5 ml) (or to taste) (optional)

2 cloves of garlic (6 g), minced or finely diced

1 Tablespoon of fresh ginger (5 g), minced or finely diced

Salt and pepper, to taste

Instructions:

In a large nonstick skillet, melt 1 Tablespoons (15 ml) over medium heat. Add the egg to the skillet and scrambled until fully cooked, about 1 to 2 minutes. Season with salt and pepper, to taste. Remove the scrambled egg from skillet and set aside.

In the same skillet, melt the remaining 2 Tablespoons (30 ml) of coconut oil over medium-high heat. Add the bell pepper, onion, and cashews to the skillet and stir-fry until the vegetables are soft, about 4 to 6 minutes.

Add the tenderloin to the skillet and stir-fry until browned, about 2 to 4 minutes.

Add the scrambled egg, tamari sauce or coconut aminos, optional chili oil, optional sesame oil, garlic, and fresh ginger to the skillet and continue to stir-fry until the pork is cooked to your liking, about 1 to 3 minutes. Season with salt and pepper, to taste.

Divide the stir-fry between 2 plates and serve.

(Calories: 629 Fat: 46 g Total Carbs: 15 g Fiber: 2 g Sugar: 4 g Net Carbs: 13 g Protein: 43 g)

Week 4 Day 4

Lunch: Spicy Saute tossed with Avocado

Prep Time: 10 mins Cook Time: 5 mins Yield: 2 Servings

Ingredients:

1 chicken breast (200 g), diced

1 Tablespoon of garlic powder (10 g)

1 teaspoon of salt (5 g) (plus additional, to taste)

1/2 Tablespoon of onion powder (4 g)

1 teaspoon of chili powder (2 g) (or to taste) (optional)

Dash of pepper (plus additional, to taste)

1 Tablespoon of avocado oil (15 ml), to cook with

1 large avocado (200 g), chopped

1 medium bell pepper (120 g), chopped

1/2 cucumber (110 g), chopped

1/4 medium onion (28 g), thinly sliced

2 Tablespoons of olive oil (30 ml)

1 teaspoon of mustard (5 ml)

Instructions:

In a small bowl, toss to combine the chicken with the garlic powder, salt, onion powder, optional chili powder, and pepper.

Add the avocado oil to a large skillet over medium-high heat. Add the seasoned chicken to the skillet and salt until cooked through, about 5 minutes.

In a medium bowl, toss the cooked chicken, avocado, bell pepper, cucumber, and onion with the olive oil and mustard. Season with salt and pepper, to taste.

Divide the saute between 2 plates and serve.

(Calories: 576 Fat: 46 g Total Carbs: 18 g Fiber: 9 g Sugar: 5g Net Carbs: 9g Protein: 27g)

Dinner: Leftover Easy Keto Chili

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 servings

Ingredients:

Leftover Easy Keto Chili from Week 2 Day 2 Dinner.

Instructions:

On the stovetop or or in the microwave, reheat the leftover chili to desired temperature

Divide the chili between 2 bowls and enjoy.

Calories: 751 Fat 59g Total Carbs: 12g Fiber: 4g Sugar: 6g Net Carbs: 8g Protein: 40g

WEEK 2 DAY 5

Lunch: Spanish Omlette

[Refrigerate half of the omelette for Day 6 Lunch] Prep Time: 15 mins Cook Time: 30 mins Yield 4 Servings

Ingredients:

3 Tablespoons of olive oil (45 ml), to cook with (plus additional to grease the baking dish)

1/2 head of cauliflower (300g), broken into small florets

2 medium bell peppers (240g), thinly sliced

1/2 medium onion (55g), thinly sliced

10 medium eggs, whisked

1/4 cup of coconut cream (60 ml)(from the top of a refrigerated can of coconut milk)

1/4 cup of fresh parsley (4g), chopped

1 large avocado (200g), sliced

Salt and pepper, to taste

Instructions:

Preheat oven to 350F (175C). Grease a 9-inch (23cm by 23 cm) baking dish with olive oil and set aside.

In a pot of salted water, parboil the cauliflower until slightly tender, about 2 minutes. Remove the cauliflower from the water and drain well.

Meanwhile, add the olive oil to a large skillet over medium-high heat. Add the bell pepper and onion to the skillet and saute until the vegetables are soft, about 6 to 8 minutes. Season with salt and pepper, to taste. Set aside and cool slightly.

In a large bowl, combine the parboiled cauliflower and sauteed vegetables with the whisked eggs, coconut cream and fresh parsley. Pour the egg mixture into the greased baking dish.

Place the baking dish in the oven and bake for 20 minutes until the eggs are set but still slightly soft.

Remove the baking dish from the oven and let cool slightly. Refrigerate half of the omelette Week 2 Day 6 Lunch.

Divide the remaining omelette between 2 plates and top with equal amounts of sliced avocado.

(Calories: 473 Fat: 38g Total Carbs: 17g Fiber: 10g Sugar: 5g Net Carbs: 7g Protein: 19g)

Dinner: Chicken Broccoli Casserole

[Refrigerate half of the casserole for Day 7 Dinner] Prep Time: 10 mins Cook Time: 75 mins Yield: 4 Servings

Ingredients:

1/4 cup of coconut oil (60 ml), to cook chicken with

4 chicken breasts (800g), diced

1 head of broccoli (450g), broken into small florets

1/2 head of cauliflower (300g), broken into small florets

1/2 medium onion (55g), thinly sliced

4 white button mushrooms (40g), sliced

1 tablespoons of garlic powder (10g)

3 Tablespoons of fresh thyme (9g), chopped

2 Tablespoons of fresh parsley (2g), chopped

1 cup of coconut cream (240 ml) (from the tops of 2 refrigerated cans of coconut milk)

2 Tablespoons of ghee (30 ml), melted

Salt and Pepper, to taste

Instructions:

Preheat oven to 350F (175C)

In a large skillet, melt the coconut oil over medium-high heat. Add the chicken to the skillet and saute until cooked through, about 10 to 15 minutes. Season with salt and pepper, to taste.

In a large bowl, combine the cooked chicken, broccoli, cauliflower, onion, mushrooms, garlic powder, fresh thyme and fresh parsley with the coconut cream.

Cover the bottom of a large baking dish with the melted ghee. Pour the chicken mixture into the baking dish.

Place the baking dish in the oven and bake for 1 hour until the vegetables are soft to your liking.

Remove the baking dish from the oven and let cool slightly. Refrigerate half of the casserole for Day 7 dinner.

Divide the remaining casserole between 2 plates and serve.

(Calories: 759 Fat:53g Total Carbs: 17 g Fiber:6g Sugar: 6g Net Carbs: 11g Protein: 52g)

WEEK 2 DAY 6

Lunch: Leftover Spanish Omelette with Side Salad

Prep Time: 10 mins Cook Time: 0 mins Yield: 2 Servings

Ingredients:

1 head of romaine lettuce (200g), chopped

3 Tablespoons of olive oil (45ml)

1 Tablespoon of lemon juice (15 ml)

Leftover Spanish Omelette from Day 5 Lunch

Instructions:

In a large bowl, toss to combine the romaine lettuce with the olive oil and lemon juice. Divide the salad between 2 bowls.

In the oven or microwave, reheat the leftover omelette to desired temperature.

Divide the omelette between 2 plates and enjoy with the side salad.

(Calories: 511 Fat 45g Total Carbs: 12g Fiber: 5g Sugar:6g Net Carbs: 7g Protein: 18g)

Dinner: Lemon Ghee Salmon with Leek Asparagus Ginger Saute

Prep Time: 10 min Cook Time: 20 mins Yield: 2 Servings

Ingredients:

For the garlic ghee salmon –

2 filets of salmon (with skin on), fresh or frozen (340g), defrosted if forzen

1 Tablespoon of ghee (15ml), melted

4 cloves of garlic (12g), minced or finely diced

2 teaspoons of lemon juice (10 ml)

Salt, to taste

For the leek asparagus ginger saute –

2 Tablespoons of avocado oil (30ml), to cook with

10 spears of asparagus (160g), chopped

1 leek (90g), sliced

1 Tablespoon of lemon juice (15ml)

2 teaspoons of ginger powder(4g)

Salt, to taste

Instructions:

Preheat oven to 400F (200C). Place each salmon filet on a separate piece of aluminium foil of parchment paper.

In a small bowl, combine the melted ghee, garlic, and lemon juice. Season with salt, to taste. Cover each salmon filet with equal amounts of the ghee mixture. Tightly fold the aluminium foil or parchment paper into packets. Place the packets on a baking sheet.

Place the baking sheet in the oven and bake for 10 minutes. Open each packet and continue to bake for an additional 10 minutes until the salmon is cooked through and flakes easily. Remove the salmon from the oven and let cool slightly.

Meanwhile, add the avocado oil to a large skillet over medium-heat. Add the asparagus and leek to the skillet and saute until the vegetables are soft, about 8 to 10 minutes.

Add the lemon juice and ginger powder to the skillet and saute for an additional 1 to 2 minutes. Season with salt, to taste.

Divide the saute between 2 plates and top each plate with a salmon filet.

(Calories:682 Fat: 51g Total Carbs: 15g Fiber: 4g Sugar: 5g Net Carbs: 11g Protein: 43g)

WEEK 2 DAY 7

Lunch: 3-Ingredient Creamy Smoked Salmon ‘Pasta’

Prep Time: 10 mins Cook Time: 5 mins Yield: 2 servings

Ingredients: 

2 Tablespoons of coconut oil (30 ml), to cook with

8 oz of smoked salmon (224 g), diced

2 zucchinis (240g), spiralized or use a peeler to create noodle-like strands

1/4 cup of mayo (60ml)

Instructions:

In a medium skillet, melt the coconut oil over medium-high heat. Add the smoked salmon to the skillet and saute until slightly browned, about 2 to 3 minutes.

Add the zucchini ‘pasta’ to the skillet and saute until soft. about 1 to 2 minutes.

Add the mayo to the skillet and stir well to combine.

Divide the smoked salmon ‘pasta’ between 2 plates and serve.

(Calories: 470 Fat: 42g Total Carbs: 4g Fiber: 1g Sugar: 2g Net Carbs: 3g Protein: 21g)

Dinner: Leftover Chicken Broccoli Casserole

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 Servings

Ingredients:

Leftover Chicken Broccoli Casserole from Day 5 dinner

Instructions:

In the oven or microwave, reheat the leftover chicken brocolli casserole to desired temperature.

Divide the casserole between 2 plates and enjoy.

(Calories: 759 Fat: 53g Total Carbs: 17g Fiber: 6g Sugar: 6g Net Carbs: 11g Protein: 52g)

WEEK 3 – KETO MEAL PLAN

Breakfast Recipes: 

Frothy Keto Coffee

Keto Breakfast Stack

Keto Apple Cinnamon Muffins

Week 3 Day 1

Lunch: Chicken Pepper Stir-Fry

Dinner: Keto Cottage Pie

Week 3 Day 2

Lunch: Mini Spinach Meatloaves with Creamy Cucumber Salad

Dinner: Creamy Tomato Basil Chicken ‘Pasta’

Week 3 Day 3

Lunch: Chicken Cauliflower ‘Couscous’ Salad

Dinner: Easy Salmon Curry

Week 3 Day 4

Lunch: Baked eggs in avocados

Dinner: Leftover Keto Cottage Pie

Week 3 Day 5

Lunch: Leftover mini spinach meatloaves with avocado salad

Dinner: One-pot pork and cabbage stew

Week 3 Day 6

Lunch: Leftover Chicken Cauliflower ‘Couscous’ Salad

Dinner: Zucchini beef saute with garlic and cilantro

Week 3 Day 7

Lunch: Chicken hash with coconut dijon sauce

Dinner: Leftover one pot and cabbage stew

WEEK 3 RECIPES

Breakfast recipes: Frothy Keto Coffee

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 Servings

Ingredients:

2 cups of black coffee (480ml)

1/4 cup of unsweetened coconut milk or unsweetened almond milk (60 ml)

2 Tablespoon of coconut oil (15 ml)

Instructions:

Place the coffee, coconut milk or almond milk, ghee, and coconut oil in a blender and blend until fully combined.

Divide the coffee between 2 mugs and serve

(Calories: 190 Fat: 22g Total Carbs: 0g Fiber: 0g Sugar: 0g Net Carbs: 0g Protein: 0g)

Breakfast: Keto Breakfast Stack

Prep Time: 15 mins Cook Time: 15 mins Yield: 2 servings

Ingredients:

4 slices bacon (112g)

1/4 lb of ground pork (110g)

1/4 lb of ground chicken (110g)

1 medium egg, whisked

2 teaspoons of Italian seasoning (2g)

1 teaspoon of salt (5g)

1/4 teaspoons of black pepper (1/2g)

2 large portobello mushrooms (or other mushrooms), stems removed

1 avocado, sliced

Instructions:

In a large skillet, saute the bacon over medium-high heat until crispy, about 4 to 5 minutes. Remove the bacon from the skillet and place on a paper towel-lined plate to drain. Reserve the bacon grease.

In a medium bowl, combine the ground pork, ground chicken, whisked egg, Italian seasoning, and salt. Form the mixture into 4 thin patties.

Place the patties in the skillet with the reserved bacon grease and fry over medium-high heat until fully cooked, about 2 to 4 minutes per side. Removed the cooked patties from the skillet and set aside.

Place the mushrooms in the same skillet and cook over medium-high heat until soft to your liking, about 2 to 3 minutes per side. Remove the mushrooms from the skillet and set aside.

To assemble, place each mushroom on a plate and stack with 2 patties, 3 avocado slices, and 2 slices of bacon. Serve the breakfast stack with any remaining avocado slices.

(Calories: 680 Fat: 54g Total Carbs: 13g Fiber: 8g Sugar: 2g Net Carbs: 5g Protein: 38g)

Breakfast: Keto Apple Cinnamon Muffins

Prep Time: 10 mins Cook Time: 20 mins Yield: 12 muffins

Ingredients:

3 cups of almond flour (180g)

1/2 cup of ghee (120ml), melted (plus additional to grease the muffin pan)

1/4 cup of applesauce (60ml)

1 teaspoon of lemon juice (5ml)

3 medium eggs, whisked

3 tablespoons of cinnamon powder (18g)

1 teaspoon of nutmeg (2g)

1/4 teaspoon of ground cloves (1g)

1 teaspoon of baking soda (4g)

Stevia or low carb sweetener of choice, to taste

Instructions:

Preheat oven to 350F (175C). Grease a 12-cup muffin pan with melted ghee or line with paper liners.

In a large bowl, combine the ingredients until smooth. Pour the mixture into the prepared muffin pan.

Place the baking pan in the oven and bake for 18 to 20 minutes until a toothpick comes out clean when you insert it into a muffin.

Remove the muffins from the oven and let cool before serving. Store any leftovers in an airtight container.

(Calories: 241 Fat: 22g Total Carbs: 7g Fiber: 4g Sugar: 2g Net Carbs: 3g Protein: 7g)

Week 3 Day 1

Lunch: Chicken Pepper Stir-Fry

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 Servings

Ingredients:

3 Tablespoons of coconut oil (45ml), to cook with

2 medium bell peppers (240g), sliced

2 chicken breasts (400g), thinly sliced

1 Tablespoon of gluten-free tamari sauce or coconut aminos (15ml)

1/4 teaspoon of chili powder (1g) (or to taste) (optional)

Salt and pepper, to taste

Instruction:

In a large skillet, melt the coconut oil over medium-high heat. Add the bell peppers to the skillet and stir-fry until slightly softened, about 3 to 4 minutes.

Add the chicken to the skillet and stir-fry until cooked through, about 8 to 10 minutes.

Add the tamari sauce sauce or coconut aminos and optional chili powder to the skillet and stir-fry for an additional 1 minute. Season with salt and pepper, to taste.

Divide the stir-fry between 2 plates and serve.

(Calories: 595 Fat: 41g Total Carbs: 7g Fibers: 2g Sugar: 3g Net Carbs: 5g Protein: 48g)

Dinner: Keto Cottage Pie

[Refrigerate half of the cottage pie for Day 4 Dinner] Prep Time: 15 mins Cook Time: 45 mins Yield: 4 servings

Ingredients:

1 head of cauliflower (600g), broken into small florets

2 tablespoons of ghee (30ml), melted

1/4 cup of avocado oil (60ml), to cook with (plus additional to grease the baking dish)

1 medium onion (110g), thinly sliced

1 1/2 lbs of ground beef (675g)

2 carrots (100g), grated

2 tablespoons of Italian seasoning (6g)

2 tablespoons of fresh parsley (2g), chopped

Salt and pepper, to taste

Instructions:

Preheat the oven to 350F (175C). Grease a baking dish (9-inch X 9-inch or 23 cm X 23 cm) with avocado oil and set aside.

Boil or steam the cauliflower until fork-tender, about 5 to 10 minutes (depending on the size of the florets). Drain well.

Using a food processor or blender, combine the cauliflower with the melted ghee until smooth. Season with salt, to taste. Set aside.

Meanwhile, add the avocado oil to a large skillet over medium-high heat. Add the onion to the skillet and avocado and saute until translucent, about 4 to 5 minutes.

Add the ground beef and carrots to the skillet and saute until the ground beef is browned, about 8 to 10 minutes.

Add the Italian seasoning and fresh parsley to the skillet and saute for an additional 1 to 2 minutes. Season with salt and pepper, to taste.

Place the beef mixture in the bottom of the prepared baking dish. Spread the reserved cauliflower mash over the beef mixture.

Place the baking dish in the oven and bake for 30 minutes.

Remove the baking dish from the oven and let cool slightly. Refrigerate half of the cottage pie for Day 4 Dinner.

Divide the remaining cottage pie between 2 plates and serve.

(Calories: 684 Fat:57g Total Carbs:13g Fiber:5g Sugar:6g Net Carbs:8g Protein: 32g)

WEEK 2 DAY 2

Lunch: Mini Spinach Meatloaves with Creamy Cucumber Salad

Prep Time:10 mins Cook Time:30 mins Yield:4 servings [Refrigerate half of the mini meatloaves for Day 5 lunch]

Ingredients:

For the mini spinach meatloaves –

2 Tablespoons of coconut oil (30ml) (plus additional to grease the muffin pan)

1 medium onion (110g), minced or finely diced

4 cloves of garlic (12g), minced or finely diced

1/2lb of ground beef (225g)

1/2lb of ground pork(225g)

8 cups of spinach (240g), chopped

8 medium eggs, whisked

2/3 cup of coconut milk (160ml)

2 Tablespoons of Italian seasoning (6g)

1 Tablespoons of salt (15g)

1 teaspoons of pepper (1g)

For the creamy cucumber salad –

1 cucumber (220g), thinly sliced

2 tablespoons of lemon juice (30ml) (or to taste)

Salt, to taste

Instructions:

For the mini spinach meatloaves –

Preheat oven to 400F(200C). Grease 2 (12 cups each) muffin pans with coconut oil or line with paper liners and set aside.

In a large skillet, melt the coconut oil over medium-high heat. Add the onion and garlic to the skillet and saute until the onion is soft, about 4 to 5 minutes.

Add the ground beef and ground pork to the skillet and saute until cooked through, about 6 to 8 minutes.

Add the spinach to the skillet and saute until wilted, about 2 to 3 minutes. Remove the skillet from the heat and set aside to cool.

In a large bowl, combine the cooled beef mixture with the whisked eggs, coconut milk, Italian seasoning, salt, and pepper. Pour equal amounts of the mixture into the prepared muffin pans.

Place the muffin pan in the oven and bake for 10-12 minutes until cooked through and the eggs are set. Refrigerate half of the mini meatloaves for Day 5 lunch.

Divide the remaining mini meatloaves between 2 plates and serve.

For the creamy cucumber salad-

In a medium bowl, combine the sliced cucumber with the mayo and lemon juice. Season with salt, to taste.

Divide the cucumber salad between 2 bowls and serve.

(Calories: 625 Fat: 49g Total Carbs: 10g Fiber:4g Sugar:4g Net Carbs:6g Protein:38g)

Dinner: Creamy Tomato Basil Chicken ‘Pasta’

Prep Time:10 mins Cook Time:30 mins Yield: 2 servings

Ingredients:

2 Tablespoons of coconut oil (30ml), to cook with

2 chicken breasts (400g), diced

1 can of diced tomatoes (14 oz or 400g), drained

1/4 cup of coconut milk (60ml) (from the top of a refrigerated can of coconut milk)

1/2 cup of fresh basil leaves (16g), chopped

4 cloves of carlic (12g), minced or finely diced

1 zucchini (120g), spiralized or use a peeler to make into long noodle-like strands

Salt and pepper, to taste

Instructions:

In a large skillet, melt the coconut oil over medium-high heat. Add the chicken to the skillet and saute until fully cooked, about 8 to 10 minutes.

Add the diced tomatoes to the skillet and saute until soft, about 2 to 3 minutes

Add the coconut cream, fresh basil, and garlic to the skillet and cook until the sauce starts to thicken, about 2 to 3 minutes. Season with salt and pepper, to taste.

Divide the zucchini ‘pasta’ between 2 plates. Top the zucchini ‘pasta’ with equal amounts of the creamy basil chicken and serve.

(Calories:633 Fat:40g Total Carbs:15g Fiber:4g Sugar:6g Net Carbs:11g Protein:49g)

WEEK 3 DAY 3

Lunch: Chicken Cauliflower ‘Couscous’ Salad

[Refrigerate half of the ���couscous’ salad for Day 6 lunch] Prep Time:15 mins Cook Time: 10 mins Yield: 4 Servings

Ingredients:

2 Tablespoons of coconut oil (30 ml), divided, to cook with

2 chicken breasts (400g), diced

1 head of cauliflower (600 g), processed into rice-like pieces

1 cucumber (220g), diced

1 medium bell pepper (120g), diced

4 green onions (20g), chopped

1/2 cup of fresh parsley (8g), chopped

2 Tablespoon of olive oil (30ml)

1 Tablespoon of lemon juice (15ml) (or to taste)

2 teaspoons of garlic powder (7g)

2 teaspoons of cumin powder (4g)

Salt and pepper, to taste

Instructions:

In a large skillet, melt the coconut oil over medium-high heat. Add the chicken to the skillet and saute until fully cooked, about 8 to 10 minutes. Season with salt and pepper, to taste.

In a large bowl, combine the cooked the cooked chicken, cauliflower, cucumber, bell pepper, green onions, and fresh parsley with the olive oil, lemon juice, garlic powder, and cumin powder. Season with additional salt and pepper, to taste. Refrigerate half of the ‘couscous’ salad for Day 6 lunch.

Divide the remaining ‘couscous’ between 2 bowls and serve.

(Calories: 371 Fat: 24g Total Carbs: 11g Fiber: 4g Sugar: 5g Net Carbs: 7g Protein: 27g)

Dinner: Easy Salmon Curry

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 Servings

Ingredients:

2 Tablespoons of coconut oil (30 ml), to cook with

1/2 medium onion (55g), thinly sliced

7 oz of green beans (196g), diced

2 cups of chicken broth (480ml)

1 lb of salmon (with skin on), fresh or frozen (450g), defrosted in frozen, diced

1 ad 1/2 tablespoons of curry powder (11g)

1 teaspoon of garlic powder (3g)

1/2 cup if coconut cream (120ml) (from the top of a refrigerated can of coconut milk)

2 Tablespoons of fresh basil leaves (4g), chopped (for garnish)

Salt and pepper, to taste

Instructions:

In a large saucepan, melt the coconut oil over medium-high heat. Add the onion and saute until translucent, about 2 to 3 minutes.

Add the green beans to the saucepan and saute until slightly soft, about 5 to 6 minutes.

Add the chicken broth to the saucepan and bring to a boil.

Add the salmon, curry powder, and garlic powder to the saucepan and continue to boil for  1 minute.

Reduce the heat to a simmer and add the coconut cream. Continue to simmer, stirring occasionally, until the salmon is fully cooked, about 3 to 5 minutes. Season with salt and pepper, to taste.

Divide the curry between 2 bowls and garnish with equal amounts of the fresh basil.

(Calories: 909 Fat: 67g Total Carbs: 16g Fiber: 6g Sugar: 3g Net Carbs: 10g Protein: 59g)

WEEK 3 DAY 4

Lunch: Baked Eggs in Avocados

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 servings

Ingredients:

2 large avocados (400 g)

4 medium eggs

2 Tablespoons of olive oil (30 ml), divided

2 cups of spinach (60 g)

Salt and pepper, to taste

Instructions:

Preheat oven to 400 F (200 C).

Slice each avocado in half lengthwise. Remove and discard the avocado pits. Place each avocado half on a baking sheet.

Crack each egg into a bowl. Carefully remove each yolk from the bowl and place in each avocado half.

Pour approximately 1 teaspoon (5 ml) of olive oil over each avocado half.

Place the baking sheet in the oven and bake for 12 minutes.

Remove the baking sheet from the oven and season each avocado with salt and pepper, to taste.

Divide the spinach between 2 plates. Place 2 baked avocado halves on each  plate and drizzle with the remaining olive oil.

(Calories: 572 Fat: 51 g Total Carbs: 18 g Fiber: 14 g Sugar: 1 g Net Carbs: 4 g Protein: 17 g)

Dinner: Leftover Keto Cottage Pie

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 Servings

Ingredients:

Leftover Keto Cottage Pie from Day 1 Dinner

Instructions:

In the oven or microwave, reheat the leftover cottage pie to desired temperature.

Divide the cottage pie between 2 plates and enjoy

(Calories: 684 Fat: 57g Total Carbs: 13g Fiber: 5g Sugar: 6g Net Carbs: 8g Protein: 32g)

WEEK 5 DAY 5

Lunch: Leftover Mini Spinach Meatloaves with Avocado Salad

Prep Time: 10 min Cook Time: 0 mins Yield: 2 servings

Instructions:

In a small bowl, combine the avocado with the olive oil and balsamic vinegar. Season with sale and pepper, to taste.

In the oven or microwave, reheat the leftover mini meatloaves to desired temperature.

Divide the mini meatloaves between 2 plates and enjoy with the avocado salad.

(Calories: 725 Fat: 58g Total Carbs: 16g Fiber:8g Sugar: 3g Net Carbs: 8g Protein: 37gm)

Dinner: One-pot Pork and Cabbage Stew

Prep Time: 20 mins Cook Time: 2 hours Yield: 4 Servings [Refrigerate half of the stew for Day 7 dinner]

Ingredients:

2 Tablespoons of coconut oil (30ml), to cook with

2 lbs of pork shoulder (900g), cubed

1 head of cabbage (700g), thinly sliced

1 medium onion (110g), thinly sliced

1/2 leek (45g), sliced

3 cups of cold water (720ml)

1 Tablespoon of apple cider vinegar (15ml)

2 teaspoon of fresh ginger (5g), minced or finely diced

Pepper, to taste

Instructions:

In a large pot or Dutch oven, melt the coconut oil over medium-high heat. In batches, sear the pork until browned on all sides, about 5 to 6 minutes per batch. Return the browned pork to the pot.

Reduced the heat to medium and add the cabbage, onion, leek, water, apple cider vinegar, salt, and fresh ginger to the pot.

Cover and simmer, stirring occasionally, for 2 hours until the vegetables are soft and the pork is fork-tender. Add additional water to the pot during the cook time, if needed. Season with additional salt and pepper, to taste. Refrigerate half of the stew for Day 7 dinner.

Divide the remaining stew between 2 bowls and serve.

(Calories: 544 Fat: 35g Total Carbs: 14g Fiber: 5g Sugar: 7g Net Carbs: 9 g Protein: 42g)

WEEK 3 DAY 6

Lunch: Leftover Chicken Cauliflower ‘Couscous’ Salad

Prep Time: 5 mins Cook Time: 0 Yield: 2 Servings

Ingredients:

Leftover chicken cauliflower ‘couscous’ salad from day 3 lunch.

Instructions:

If desired, reheat the leftover chicken cauliflower ‘couscous’ salad.

Divide the ‘couscous’ salad between 2 plates and enjoy.

(Calories: 372 Fat: 24g Total Carbs: 11g Fiber: 4g Sugar: 5g Net Carbs:7g Protein: 27g)

Dinner: Zucchini Beef Saute with Garlic and Cilantro

Prep Time: 10 mins Cook Time: 10 mins Yield: 2 Servings

Ingredients:

3 Tablespoons of avocado oil (45ml), to cook with

2 beef steaks (400g), sliced into 1-inch (2 and 1/2 cm) strips

1 zucchini (120g), sliced into 1-inch (2 1/2 cm) strips

2 Tablespoons of gluten-free tamari sauce or coconut aminos (30 ml)

3 cloves of garlic, minced or finely diced

1/4 cup of fresh cilantro (4g), chopped

Salt and pepper, to taste

Instructions:

Add the avocado oil to a large skillet over medium-high heat. Add the steak to the skillet and saute until slightly browned, about 1 to 3 minutes.

Add the zucchini to the skillet and saute until slightly soft, about 1 to 2 minutes.

Add the tamari sauce or coconut aminos, garlic, and fresh cilantro to the skillet and continue to saute until the beef is cooked to your liking, about 1 to 3 minutes. Season with salt and pepper, to taste.

Divide the saute between 2 plates and serve.

(Calories: 737 Fat: 63g Total Carbs: 5g Fiber: 1g Sugar: 1g Net Carbs: 4g Protein: 35g)

  WEEK 3 DAY 7

Lunch: Chicken Hash with Coconut Dijon Sauce

Prep Time: 10 mins Cook Time: 20 mins Yield: 2 Servings

Ingredients:

For the coconut dijon sauce-

1/4 cup of ghee (60ml)

2 Tablespoons of Dijon mustard (30ml)

2 Tablespoons of chicken broth (30ml)

2 Tablespoons of coconut butter (30g)

For the chicken hash –

2 tablespoons of coconut oil (30ml), to cook with

1/2 medium onion (55g), thinly sliced

1 carrot (50g), grated or thinly sliced

1/2 leek (45g), thinly sliced

1 chicken breast (200g), diced

2 cups of spinach (60g)

Salt and pepper, to taste

Instructions:

In a small saucepan, melt the ghee over medium heat

Reduce the heat to low and add the dijon mustard and chicken broth to the saucepan. Simmer, whisking frequently, for 5 minutes until the sauce is slightly thickened.

Add the coconut butter to the saucepan and continue to simmer, whisking continuously, for an additional 5 minutes until the sauce is desired consistency. Remove the saucepan from the heat and let cool. (Sauce will continue to thicken as it cools)

Meanwhile, melt the coconut oil in a large skillet over medium-high heat. Add the onion, carrot, and leek to the skillet and saute until the vegetables are slightly soft, about 3 to 4 minutes.

Add the chicken to the skillet and saute until cooked, about 5 to 6 minutes. Season with salt and pepper, to taste.

Divide the spinach between 2 plates and top with equal amounts of the chicken hash. Drizzle equal amounts of the coconut sauce over the hash and serve.

(Calories: 698 Fat: 62g Total Carbs: 13g Fiber: 5g Sugar: 4g Net Carbs: 8g Protein: 26g)

Dinner: Leftover One Pot Pork and Cabbage Stew

Prep Time: 5 min Cook Time: 0 min Yield: 2 servings

Ingredients:

Leftover one pot pork and cabbage stew from Day 5 dinner

Instructions:

On the stovetop or in a microwave, reheat the leftover pork and cabbage stew to desired temperature.

Divide the stew between 2 bowls and enjoy.

(Calories: 351 Fat: 35g Total Carbs: 16g Fiber: 6g Sugar: 8g Net Carbs: 10 g Protein: 42g)

The post 21 Day Keto Diet Plan for weight loss (Keto Beginners) appeared first on Natural Wellness and Remedies.

[bharatiyamedia-blog]

Low-carb 'keto' weight loss program ('Atkins-style') could modestly enhance cognition in older adults

http://tinyurl.com/yxtr27tr In a pilot research of 14 older adults with gentle cognitive issues suggestive of early Alzheimer’s illness, Johns Hopkins Medication researchers report {that a} high-fat, low-carbohydrate weight loss program could enhance mind operate and reminiscence. Though the researchers say that discovering members keen to undertake restrictive diets for the three-month research — or companions keen to assist them keep on with these diets — was difficult, those that adhered to a modified Atkins weight loss program (very low carbohydrates and additional fats) had small however measurable enhancements on standardized assessments of reminiscence in contrast with these on a low-fat weight loss program. The short-term outcomes, printed within the April challenge of the Journal of Alzheimer’s Disease, are removed from proof that the modified Atkins weight loss program has the potential to stave off development from gentle cognitive impairment to Alzheimer’s illness or different dementias. Nonetheless, they’re promising sufficient, the researchers say, to warrant bigger, longer-term research of dietary affect on mind operate. “Our early findings counsel that maybe we needn’t minimize carbs as strictly as we initially tried. We could ultimately see the identical useful results by including a ketone complement that might make the weight loss program simpler to comply with,” says Jason Brandt, Ph.D., professor of psychiatry and behavioral sciences and neurology on the Johns Hopkins College Faculty of Medication. “Most of all, if we are able to affirm these preliminary findings, utilizing dietary adjustments to mitigate cognitive loss in early-stage dementia can be an actual game-changer. It is one thing that 400-plus experimental medication have not been in a position to do in medical trials.” Brandt explains that, sometimes, the mind makes use of the sugar glucose — a product of carbohydrate breakdown — as a main gas. Nonetheless, analysis has proven that within the early stage of Alzheimer’s illness the mind is not in a position to effectively use glucose as an vitality supply. Some specialists, he says, even consult with Alzheimer’s as “sort three diabetes.” Utilizing mind scans that present vitality use, researchers have additionally discovered that ketones — chemical substances shaped through the breakdown of dietary fats — can be utilized in its place vitality supply within the brains of wholesome individuals and people with gentle cognitive impairment. For instance, when an individual is on a ketogenic weight loss program, consisting of numerous fats and only a few sugars and starches, the mind and physique use ketones as an vitality supply as a substitute of carbs. For the present research, the researchers needed to see if individuals with gentle cognitive impairment, typically an indicator of creating Alzheimer’s illness, would profit from a weight loss program that pressured the mind to make use of ketones as a substitute of carbohydrates for gas. After 2 1/2 years of recruitment efforts, the researchers have been in a position to enroll 27 individuals within the 12-week weight loss program research. There have been a couple of dropouts, and thus far, 14 members have accomplished the research. The members have been a median age of 71. Half have been girls, and all however one have been white. To enroll, every participant required a research associate (sometimes a partner) who was liable for guaranteeing that the participant adopted one among two diets for the total 12 weeks. 9 members adopted a modified Atkins weight loss program meant to limit carbs to 20 grams per day or much less, with no restriction on energy. The everyday American consumes between 200 and 300 grams of carbs a day. The opposite 5 members adopted a Nationwide Institute of Getting old weight loss program, just like the Mediterranean weight loss program, that does not prohibit carbohydrates, however favors fruits, greens, low- or fat-free dairy, complete grains and lean proteins reminiscent of seafood or rooster. The members and their companions have been additionally requested to maintain meals diaries. Previous to beginning the diets, these assigned to the modified Atkins weight loss program have been consuming about 158 grams of carbs per day. By week six of the weight loss program, they’d reduce to a median of 38.5 grams of carbs per day and continued dropping at 9 weeks, however nonetheless wanting the 20-gram goal, earlier than rising to a median of 53 grams of carbs by week 12. Individuals on the Nationwide Institute of Getting old weight loss program continued to eat effectively over 100 grams of carbs per day. Every participant additionally gave urine samples firstly of the dietary regimens and each three weeks as much as the top of the research, which have been used to trace ketone ranges. Greater than half of the members on the modified Atkins weight loss program had not less than some ketones of their urine by six weeks into the weight loss program till the top; as anticipated, not one of the members on the Nationwide Institute of Getting old management weight loss program had any detectable ketones. Individuals accomplished the Montreal Cognitive Evaluation, the Mini-Psychological State Examination and the Scientific Dementia Score Scale firstly of the research. They have been examined with a short assortment of neuropsychological reminiscence assessments earlier than beginning their diets and at six weeks and 12 weeks on the weight loss program. On the six-week mark, the researchers discovered a big enchancment on reminiscence assessments, which coincided with the best ranges of ketones and lowest carb intakes. When evaluating the outcomes of assessments of delayed recall — the flexibility to remember one thing they have been informed or proven a couple of minutes earlier — those that caught to the modified Atkins weight loss program improved by a few factors on common (about 15% of the whole rating), whereas those that did not comply with the weight loss program on common dropped a few factors. The researchers say the most important hurdle for researchers was discovering individuals keen to make drastic adjustments to their consuming habits and companions keen to implement the diets. The rise in carbohydrate consumption later within the research interval, they mentioned, means that the weight loss program turns into unpalatable over lengthy intervals. “Many individuals would quite take a tablet that causes all of them sorts of nasty unwanted effects than change their weight loss program,” says Brandt. “Older individuals typically say that consuming the meals they love is among the few pleasures they nonetheless take pleasure in in life, they usually aren’t keen to provide that up.” However, as a result of Brandt’s group noticed promising outcomes even in these lax with the weight loss program, they consider {that a} milder model of the high-fat/low-carb weight loss program, maybe at the side of ketone complement drinks, is value additional research. As this research additionally relied on caregivers/companions to do many of the work getting ready and implementing the weight loss program, the group additionally needs to see if members with much less extreme gentle cognitive impairment could make their very own dietary selections and be extra apt to stay to a ketogenic weight loss program. A standardized modified Atkins weight loss program was created and examined at Johns Hopkins Medication in 2002, initially to deal with some seizure issues. It is nonetheless used very efficiently for this goal. In response to the Alzheimer’s Affiliation, about 5.eight million Individuals have Alzheimer’s illness, and by 2050 the quantity is projected to extend to 14 million individuals. ### Different authors on the research have been Alison Buchholz, Bobbie Henry-Barron, Diane Vizthum, Dimitrios Avramopoulos and Mackenzie Cervenka, all of Johns Hopkins. This analysis was supported by the William and Ella Owens Medical Analysis Basis, the BrightFocus Basis and the Nationwide Middle for Advancing Translational Sciences (UL1-TR001079). The Hass Avocado Board donated avocados to members. Cervenka has consulted for Nutricia and Sage Therapeutics. She has obtained grants from Nutricia and Vitaflo. Henry-Barron has consulted for Nutricia and Vitaflo and lectured for Nutricia. Source link