#craving spinach and fruits and broccoli is usually vitamins

[transcarcinization]

i hate that i can’t just google ‘why am i craving sugar’ bc all of the results are like Here’s how to cut down on sweets! Are you stressed?:( Have you considered fruit!!!

like i have no problem with eating high sugar stuff for a little bit if that’s what i want to eat, but i’m someone who usually can’t stand too much sugar in my diet and if my body has suddenly done a 180 in the past few weeks i would like to know why

[ur-healthandbeauty]

Lose Weight Fast: 10 Simple Steps According to Science

There are many quick ways to lose weight quickly.Many find it difficult to adhere to some diets.

However, low-carb diets are effective for weight loss and can be easier to stick to for many people than other diets.

Here is a plan to lose weight quickly in 10 steps:

1. Reduce your carbohydrate intake

The most important part of this plan is to reduce your intake of sugars, starches, or carbohydrates.when you can do it,You will feel less hungry, and you will end up eating much fewer calories.Your body will also start burning stored body fat instead of carbohydrates.Another benefit of reducing the amount of carbohydrates in your diet is that it causes insulin levels to drop, which prompts the kidneys to get rid of excess amounts of sodium and water, which in turn reduces bloating and reduces the amount of unnecessary water in the body.A very low-carb diet was more effective for short-term weight loss than a low-fat diet.Research suggests that low-carb diets reduce appetite, causing you to eat fewer calories.

2. Eat protein, fats and vegetables

All meals you eat should contain protein, fats and low-carb vegetables.As a general rule, try to eat 3 meals a day.And if you usually feel hungry in the afternoon, add a fourth meal.

-Protein:

Eating plenty of protein is an essential part of this plan.Evidence suggests that eating a lot of protein may increase the amount of calories burned per day by 80-100 calories per day.It can also cut the craving for a late-night snack in half, and make you feel full.Therefore, protein is a crucial nutrient in the weight loss process.

Healthy sources of protein include

:*Meat: beef and chicken.

*Fish and seafood: salmon, trout, and prawns.

*Whole eggs.

*Plant proteins: beans, legumes, and soybeans.

-Low-carb vegetables:

These vegetables are rich in nutrients and you can eat very large amounts of them without exceeding the limit of 20-50 grams of net carbs per day.A diet based mostly on vegetables and protein sources contains all the fiber, vitamins, and minerals you need.

Low-carb vegetables are many, including:

-Broccoli-

Cauliflower

-Spinach

-tomatoes

-Cabbage

-Brussels sprouts

-Turnip

-Swiss chard

-Lettuce

-Option

-healthy fats:

Don't be afraid to eat fat. Eating low amounts of fats and carbohydrates at the same time can make sticking to the diet very difficult.

Some sources of healthy fats are:

-Olive oil

-Coconut Oil

-Avocado oil

3-Avoid sugary drinks and fruit juice:

These are among the most fattening things you can put into your body.

4-Drink water before meals:

One study showed that drinking water half an hour before eating increased weight loss by 44% over 3 months.

5-Drink coffee or tea:

Caffeine boosts metabolism by 3-11%.

6-Base your diet on whole foods:

They are healthier, more filling, and less likely to cause overeating than processed foods

7-eat slowly:

Eating quickly can lead to weight gain over time, while eating slowly makes you feel full and boosts weight-reducing hormones.

8-Weigh yourself every day:

Studies show that people who weigh themselves every day are more likely to lose weight and keep it off for a long time.

9-Sleep well:

Sleep is important for many reasons, and lack of sleep is one of the biggest risk factors for weight gain

10-Use This Product (The Secret To Losing Weight Super Fast)

Yes, this is a complementary step to the previous steps. This product is one of the most important and most famous and trusted international products specialized in losing weight quickly, and the evidence is the huge amount of positive opinions towards it.Finally, 

the final decision to change remains in your hands,If you want to change your body for the better and feel more confident in front of family, friends and society and make them amazed with your new wonderful body full of health and vitality, then this is your goal and I am sure you will. 

be able to achieve itAnd don't forget that you can do that, fold the old page and start a new one...

This is the link of the product: https://mixi.mn/?a=190320&c=10530&p=r

don’t forget to share this post with obese people from your family or friends so that they can benefit from it 

Thanks

[fitociety]

Ketogenic Diet for Beginner’s – How to Start a Low Carb Diet

The most successful one of all the diets is Keto Diet for losing fat as has been proved by different research studies performed on people with different metabolic rates.

A keto diet is popularly known as a low carb diet. The word keto in the name refers to the production of ketones in the liver to be used as a source of energy. It is a low-carb and high-fat diet.

The mechanism of digestion of food in a person who eats a diet rich in carbohydrates are –

•From complex carbohydrates, glucose is produced as the simplest carbohydrate. It is the most readily available and easily convertible source of energy for the body.

•For digestion of glucose, insulin is produced by the pancreas.

•Since glucose is getting utilised as a source of energy, fats present in the body is stored as they are not needed.

When you deprive your body of its usual supply of carbohydrates, your body looks out for other sources of energy. One such source is stored fat. This fat gets broken down into ketones inside the liver. This state is referred to as Ketosis.

How to achieve Ketosis?

Keto diet is the example to prove that the common conception amongst people about losing weight by cutting down fat intake is a misnomer. If you are gearing for target weight loss as to say weight loss in a month, then following a well-planned keto diet is a nice option. There are some very easy to understand tips for a successful weight loss regimen with the help of a keto diet.

These are the tips on how to plan your keto diet-

1. Make perfect criteria of how many carbs you are allowed to take on a daily basis? You need to maintain total carbs below 35g per day.

2. The belief that a diet rich in fat tends to make you gain weight can very well be proved wrong if you are following a keto diet. Also, the conception that you need to starve for losing weight doesn’t work on a Keto diet. As fats are the major source of energy during Ketosis, you need to keep yourself well-fed with fats.

3. Protein intake has a direct impact on how well managed your ketosis is? If you regulate carbs and fats but don’t pay attention towards your protein consumption then you are at a loss. This slows down the ketosis that you are trying to achieve for losing fat. Net protein intake per pound of lean body mass should not exceed more than 0.8g.

4. When on a ketogenic diet, your body experiences marked reduction in insulin levels. This major drop in insulin levels speeds up burning of fat. If you are fond of taking snacks between your meals, then this can be slowing down the weight loss by increasing insulin levels.

5. Water is the best drink to consume whether you are on a diet or not. It not only keeps you hydrated but also helps you control your appetite by making you feel full.

6. If you are serious enough with your diet and then you also add exercise to your routine, then there is nothing that can stop you from losing all the excess fat and get a fit physique.

How to know that your body is under ketosis?

In the initial days, you might experience certain uneasiness, nausea, lethargy and dizziness. These are common symptoms of Keto Flu. When your body shifts from carbohydrates to fats as the main source of energy, it makes certain adjustments and these symptoms are a result of those modifications made in your metabolism. Not to worry, these will subside themselves within a few days. After Keto flu is over, you may develop some other physical symptoms which can be used to assess your Ketosis level –

• As the liver is making all sorts of ketone bodies, acetone is one such ketone body which is excreted up to some extent in the breath. It smells like nail polish remover. This usually stays for a short period and goes away on its own.

• You can notice that since you started following a ketogenic diet, your rounds to the washroom for passing urine have increased. This is due to the diuretic property of ketones.

• Since your fluid output is increased in the form of urine, feeling thirsty more often is quite obvious. Care should be taken to restore all the fluid and electrolytes lost.

Side effects of Keto diet –

Two commonest reasons for side-effects seen when you are following a keto diet are – 1. Dehydration – you are not able to restore the fluid loss.

2. Nutritional deficiency – your body has a lack of some vital nutrients, commonest of them are vitamins and minerals.

The most frequently encountered side-effects are –

1. Constipation – This is directly related to your dehydration levels. The more you fail at rehydrating yourself, the longer you will have to wait for your stool to pass. The easiest solution is taking plenty of water and adding some fibrous vegetables to your food.

2. Lethargy – It happens due to the shifting of your body from using glucose to ketones as a source of energy. Once this transition is over, you will start experiencing again the same vitality as earlier.

3. Cramps – As being on a keto diet, you make several adjustments in your food menu, sometimes you forget adding items that provide you with enough minerals. This can cause cramps. Make sure you are eating enough green leafy vegetables, fish, nuts, dairy products and meat.

Keto food menu –

You are going to make some serious changes in your metabolism by going for a keto diet, so you need to be very programmatic and well-planned for it to begin. As you can’t eat the same items every day, you also have to look for multiple keto food items that you can eat in rotation without getting bored of the same taste. You should be cautious while planning your menu as there are some common food items that you might forget to restrict from your diet. The more disciplined and focused you will be, the earlier you will be able to reach ketosis.

Few of the food items to be avoided on the keto diet are – • Honey or sugar in any form.

• Potato or any other tuber which is rich in starch. • Grains as wheat, corn, rice and cereals. • Fruits ( except berries).

Don’t be too disappointed as you are still left with some really interesting and relishing food options. to name few, you can try- • Nuts • Seeds • Sweeteners – low-carb sweeteners • Avocado • Berries- raspberry, blackberry • Meat – fish, poultry, eggs, beef • Above-ground vegetables (especially the green ones) – broccoli, cauliflower, leafy greens ( spinach, kale) • Dairy rich in fat – cheese, butter, high fat cream • Fats – coconut oil, salad dressing with high fat

One common mistake that you can make is not calculating your liquid calorie intake. The drinks or beverages that are part of your regular diet might be adding unwanted carbs to your Keto diet. Taking drinks that help you lose weight has always proved to be plus point of any diet. When on Keto diet you can consume following drinks and beverages without feeling guilty of not sticking to your diet chart –

• Water – Water is the best drink for any diet. Keto makes you all the more dehydrated by its diuretic action, you are very much prone to suffer from the after-effects. You better save yourselves by drinking plenty of water. Drink a few glasses more than the recommended amount. You can also add lemon or orange for flavour. • Bone broth – this works for both the side-effects of keto-diet. It rehydrates you as well as fulfils your nutritional requirements also as it is richly loaded with vitamins and minerals. • Tea or coffee – You can opt for green or black tea. Both tea and coffee have some weight loss benefits. • Coconut or almond milk.

Keto-diet is not that difficult to follow as it appears to be due to the misinformation available to you. A disciplined and focused mind will help you reach your goal in a shorter span of time as it will help you control all your cravings maximum of which are related to sugar-loaded products like chocolate, bread, cakes and pastries. Switching from carbs to ketones can be a bit tough in the beginning, but if you stick to it in the initial stage, the rest is all set. Avoid carbs, drink sufficient.

[ihatejess]

Iron deficiency signs, symptoms, & treatment

Iron deficiency anemia is a common type of anemia — a condition in which blood lacks adequate healthy red blood cells. Red blood cells carry oxygen to the body's tissues.

As the name implies, iron deficiency anemia is due to insufficient iron. Without enough iron, your body can't produce enough of a substance in red blood cells that enables them to carry oxygen (hemoglobin). As a result, iron deficiency anemia may leave you tired and short of breath.

You can usually correct iron deficiency anemia with iron supplementation. Sometimes additional tests or treatments for iron deficiency anemia are necessary, especially if your doctor suspects that you're bleeding internally.

Symptoms

Initially, iron deficiency anemia can be so mild that it goes unnoticed. But as the body becomes more deficient in iron and anemia worsens, the signs and symptoms intensify.

Iron deficiency anemia signs and symptoms may include:

Extreme fatigue

Weakness

Pale skin

Chest pain, fast heartbeat or shortness of breath

Headache, dizziness or lightheadedness

Cold hands and feet

Inflammation or soreness of your tongue

Brittle nails

Unusual cravings for non-nutritive substances, such as ice, dirt or starch

Poor appetite, especially in infants and children with iron deficiency anemia

When to see a doctor

If you or your child develops signs and symptoms that suggest iron deficiency anemia, see your doctor. Iron deficiency anemia isn't something to self-diagnose or treat. So see your doctor for a diagnosis rather than taking iron supplements on your own. Overloading the body with iron can be dangerous because excess iron accumulation can damage your liver and cause other complications.

Iron deficiency anemia occurs when your body doesn't have enough iron to produce hemoglobin. Hemoglobin is the part of red blood cells that gives blood its red color and enables the red blood cells to carry oxygenated blood throughout your body.

If you aren't consuming enough iron, or if you're losing too much iron, your body can't produce enough hemoglobin, and iron deficiency anemia will eventually develop.

Causes of iron deficiency anemia include:

Blood loss. Blood contains iron within red blood cells. So if you lose blood, you lose some iron. Women with heavy periods are at risk of iron deficiency anemia because they lose blood during menstruation. Slow, chronic blood loss within the body — such as from a peptic ulcer, a hiatal hernia, a colon polyp or colorectal cancer — can cause iron deficiency anemia. Gastrointestinal bleeding can result from regular use of some over-the-counter pain relievers, especially aspirin.

A lack of iron in your diet. Your body regularly gets iron from the foods you eat. If you consume too little iron, over time your body can become iron deficient. Examples of iron-rich foods include meat, eggs, leafy green vegetables and iron-fortified foods. For proper growth and development, infants and children need iron from their diets, too.

An inability to absorb iron. Iron from food is absorbed into your bloodstream in your small intestine. An intestinal disorder, such as celiac disease, which affects your intestine's ability to absorb nutrients from digested food, can lead to iron deficiency anemia. If part of your small intestine has been bypassed or removed surgically, that may affect your ability to absorb iron and other nutrients.

Pregnancy. Without iron supplementation, iron deficiency anemia occurs in many pregnant women because their iron stores need to serve their own increased blood volume as well as be a source of hemoglobin for the growing fetus.

Risk factors

These groups of people may have an increased risk of iron deficiency anemia:

Women. Because women lose blood during menstruation, women in general are at greater risk of iron deficiency anemia.

Infants and children. Infants, especially those who were low birth weight or born prematurely, who don't get enough iron from breast milk or formula may be at risk of iron deficiency. Children need extra iron during growth spurts. If your child isn't eating a healthy, varied diet, he or she may be at risk of anemia.

Vegetarians. People who don't eat meat may have a greater risk of iron deficiency anemia if they don't eat other iron-rich foods.

Frequent blood donors. People who routinely donate blood may have an increased risk of iron deficiency anemia since blood donation can deplete iron stores. Low hemoglobin related to blood donation may be a temporary problem remedied by eating more iron-rich foods. If you're told that you can't donate blood because of low hemoglobin, ask your doctor whether you should be concerned.

Complications

Mild iron deficiency anemia usually doesn't cause complications. However, left untreated, iron deficiency anemia can become severe and lead to health problems, including the following:

Heart problems. Iron deficiency anemia may lead to a rapid or irregular heartbeat. Your heart must pump more blood to compensate for the lack of oxygen carried in your blood when you're anemic. This can lead to an enlarged heart or heart failure.

Problems during pregnancy. In pregnant women, severe iron deficiency anemia has been linked to premature births and low birth weight babies. But the condition is preventable in pregnant women who receive iron supplements as part of their prenatal care.

Growth problems. In infants and children, severe iron deficiency can lead to anemia as well as delayed growth and development. Additionally, iron deficiency anemia is associated with an increased susceptibility to infections.

Prevention

You can reduce your risk of iron deficiency anemia by choosing iron-rich foods.

Choose iron-rich foods

Foods rich in iron include:

Red meat, pork and poultry

Seafood

Beans

Dark green leafy vegetables, such as spinach

Dried fruit, such as raisins and apricots

Iron-fortified cereals, breads and pastas

Our body absorbs more iron from meat than it does from other sources. If you choose to not eat meat, you may need to increase your intake of iron-rich, plant-based foods to absorb the same amount of iron as does someone who eats meat.

Choose foods containing vitamin C to enhance iron absorption

You can enhance your body's absorption of iron by drinking citrus juice or eating other foods rich in vitamin C at the same time that you eat high-iron foods. Vitamin C in citrus juices, like orange juice, helps your body to better absorb dietary iron.

Vitamin C is also found in:

Broccoli

Grapefruit

Kiwi

Leafy greens

Melons

Oranges

Peppers

Strawberries

Tangerines

Tomatoes

Source: Mayo Clinic. 1998-2020 Mayo Foundation for Medical Education and Research (MFMER). [Internet.] Available from: https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/syc-20355034/.

[rahullkohli]

A LITTLE ON NUTRITION AND HEALTH

ok buckle up kids, because i have a load to share on this subject. in this post there will be no shaming of bodies, diets or knowledge - only of idiots who act like they know shit, but in fact are ignorant fools. i.e. idiots who advice people to go on diets, or otherwise treat their nutrition irresponsibly.

also, this is not a ”how to get skinny”-post. this is merely a post to inform about a topic that so many people is dangerously off on. my own personal goal is to lose weight, because my BMI is too high. if you think that you need to lose weight, consult a doctor who can help you figure out if you actually need to lose weight, or if you maybe have an unhealthy relationship with food and/or your body, and that is the issue you need help with.

disclaimer: i am not a licensed nutritionist or health professional. all of my knowledge comes from: me loving to read, me recovering from eating disorders which have prompted me to research on my own plus talk to professionals, me having worked with a nutritionist for over a year where i got to regular updates and have mealplan created specifically for me. also, my mom being a licensed fitness trainer where she also had courses on nutrition.

so, this post came to be because i saw a long post about people being shamed for eating fruit, because some assholes tried to tell them that “fruit is almost pure sugar and bad for you”, or something to that effect, so i will definitely touch on that as well.

the thing is that nutrition is complex and one of the biggest issues in the way our society sees health and nutrition is that it takes a starting point in “one size fits all”, which it most certainly does not. the details of what diet your body needs is unique to you, and magazines/celebrities/blogs/etc. who tries to tell you otherwise either don’t know what they’re talking about, or are feeding you lies on purpose. usually with the goal of money.

as mentioned above; nutrition is damn complex. one diet does not fit all bodies, because our genetic makeup is different. for example, all my three sisters has been diagnosed with PCOS, and i have not. this means that my body can handle carbs better than theirs, because of cysts on their ovaries that overproduce a hormone that makes it harder for their bodies to break down carbs. (feel free to correct me on this one, because i have not researched this condition in details so i may be off on this. i just know people with this diagnosis usually require a low carb diet, the whys and hows are more iffy to me, but this was how i understood it when it was quickly explained to me.) so it is so unique that even four women who share both mother and father doesn’t even match when it comes to dietary needs. it also changes for every person depending on age, so the diet i need now is most likely not the diet i needed as a teenager, or in ten years, and definitely not after menopause because of the hormonal changes.

every single person needs all three macronutrients in their diet, in order to assure the proper function of their body; carbs, protein and fats - yes, fats! as a general rule, it goes most carbs, medium protein and then a healthy, but not too much, amount of fats. but then there are different examples where one needs more or less of one of these because of for example a diagnosis of PCOS. i am not a doctor, so i won’t try to talk about these, because i don’t have the correct information.

CARBS: so why do we need carbohydrates, and why are those what we (usually) need the most of? carbohydrates are what gives us our energy. carbs gets broken down into glucose before entering the bloodstream (this is why athletes love bananas, they're filled with good stuff that gives a good kick after just spending a ton of energy being overly active). this is where the the fruit and vegetables comes in – sure, fruit and some vegetables contain a lot of sugar, but this is fructose which our bodies can easier break down and use for energy rather converting it to fat depots. the sugar that our bodies have trouble breaking down, is refined (often called white, but it also pertains to brown) sugar. simplistically speaking, the sugar we add to our food ourselves.

now, this doesn't mean that you should just eat uncontrollably of fruit and vegetables. as with any other food, overindulging is too much. in denmark the government department for nutrition has for years campaigned that it is important that we get Six A Day. this means six servings of fruit and vegetables every day. due to the high levels of sugar in fruit, for most adults the reasonable choice is 250 grams of fruit, and 350 grams of vegetables every day. the best choices are high in fiber and proteins. especially green ones like apples, broccoli, spinach, peas and green beans are good. note: you also need carbs from stuff like pasta, rice, potatoes, bread, bulgur, quinoa or other in the same category.

PROTEINS: the proteins are responsible for building and maintaining our muscles. this isn't just for bodybuilders/athletes, this is for every single person out there. you need proteins to be able to move your body. protein is also what builds and maintains our hair, nails and skin. a lot of girls/women are in a protein deficit, especially if they work out, because they are afraid it will make them look masculine. this is severe misinformation. as a cisgendered girl/woman you cannot eat or train your way to the look of a stereotypical cisgendered man, you will need to take steroids for that. if you are a trans woman, i will advice you to speak to a professional about this, as i have no information about this, and considering every trans woman's situation is unique in relation to hormones.

protein is most widely known to come from meat and fish, but this can also be found in some vegetables, nuts, soy, quorn and dairy, which is a very good alternative for vegetarians/vegans.

FATS: there was a time where fat was the number one scare in health media, and it hasn't quite been let go since, which is terrible because fats are so incredibly important for our bodies to work the best they can to keep us healthy. fats are responsible for helping your body absorb vitamins, and help keep your heart and organs healthy. if you don't get enough fat, you risk severe constipation and may need surgery. healthy sources of fats are fish and nuts.

so these are the three nutrient groups that we need in order for our bodies to be at our best, but of course it isn't that simple. it also matters how many calories you get, and how you spread them out throughout the day.

as mentioned above, i have been seeing a nutritionist for over a year, and i have lost 20kg by following a mealplan that was tailored to me specifically from information about my gender, age, height, start weight and general activity level. we found that the reason i wasn't losing weight despite my high activity levels, was that i simply wasn't eating enough – yes, another thing media ignores is that eating too little can cause weight gain – and that i didn't spread my food reasonably out over the day, which caused my bloodsugar to be unbalanced.

i started out with one mealplan with x amount of calories spread out on five meals throughout the day. however, since i plateued in my weightloss i just recently got a new plan with more calories and an extra meal a day. this means that i now have three big meals + three snacks, with never more than 2-3 hours between these to keep my bloodsugar leveled all day.

but aside from this you also need to consider vitamins, fiber, minerals and omega 3s. so yeah, it really is about having a balanced diet, but it's much more than just remembering to not eat too much meat, or too much fruit.

why weightloss diets are bullshit and unhealthy: not only is a weightloss diet a waste of time, because if you eat a certain way for x amount of time, and then lose weight to reach your goal, but then go back to eating as you did before, you will just gain the weight back. if you and your doctor think that you need to lose weight, what you need is a lifestyle change. maintaining a healthy body – regardless of size – is a commitment for life. it sounds overwhelming, but breaking it down it is about creating healthy and stable habits, in the form of varied nutrition spread out over your day.

what my experience also tells me is that it is important to not be too restrictive, since this is setting yourself up for failure. if you promise yourself to not have anything unhealthy like chocolate or soda then there's a bigger chance that once you do have it you will end up overindulging. besides, what kind of life is it if you can't enjoy it? sure, healthy and balanced food can be so good and delicious, but there also needs to be space for having pizza with friends, or cake at a birthday party, or a fancy coffee because you just fucking deserve it. you will not ruin your body if you decide to have ice cream one day, or if you just feel like you can't eat anything at all; just do your best to get back to the healthy habit you have worked hard to create.

the key is to not let it be every day, but if you find the diet that fits you specifically, you shouldn't even be craving these things all the time, because all your needs will be satisfied. if you do find that you crave overindulging at all times, you may need professional help. overeating is a disorder and should be taken just as seriously as undereating – both are rooted in psychological issues, and this can't be processed just by getting a mealplan.

i feel like i have been around most of it by now, but if you have any questions (or you actually know more than me and have constructive criticism) you are more than welcome to message me. i hope this was informative and understandable. english isn't my first language, so i apologize for anything that may not make sense in terms of linguistics.

as a last note i want to stress that i am not a professional, and if you are struggling with body image or your relationship with food, please seek help from someone licensed to handle those kinds of things. never try some fad diet because a magazine or a celebrity said it helped them, because it could damage your body than it could do good.

[ketoeasylowcarbrecipes]

How to Start a Keto Diet: 5 Tips for Beginners

1. Decrease carbs (eating more veggies is the best)

To ensure that ketosis is reached, a very low-carb diet must be followed for around two weeks. Low-carb does not mean no-carb, however; nett carbs must be kept to 20g or less daily. Following this induction phase, you will gradually resume eating small amounts of nett carbs while continuing to burn fat.

It’s crucial to consume a lot of foundation vegetables when keeping your daily carb intake on the keto diet between 20 and 40 nett grammes to make sure you’re getting all the vitamins, minerals, and fibre you need. Consider kale, broccoli, spinach, asparagus, mushrooms, and peppers as nutrient-dense, non-starchy vegetables. Another benefit is that eating complete foods and gradually increasing nett carbs while staying in ketosis will help you avoid setbacks, cravings for processed food, and hunger pangs.

2. Decrease stress and anxiety

We are aware that sometimes it is simpler to say than do! Your blood sugar levels may rise as a result of high cortisol levels, which might also hinder your body’s ability to enter ketosis. You might wish to postpone starting a keto diet if your personal or professional life is currently more stressful than usual. Get enough of sleep, engage in regular exercise, and experiment with stress-relieving practises like yoga or meditation.

3. Increase healthy fats and sugars Low-carb ketogenic diets increase your intake of fat, which normally makes up at least 60% of your daily calories. Most people eat fat when attempting a ketogenic diet since we have been told for so long to avoid it. It is crucial to choose healthy fats from high-quality plant and animal sources, such as cheese, eggs, nuts, fish, and oils like olive, avocado, and coconut.

4. Increase exercise and heart rate 3 times a week Like any diet, increasing your exercise levels can help you lose weight. Regular exercise can, however, hasten the transition to a high-fat, low-carb diet and into ketosis while on the ketogenic diet. The reason for this is that the more frequently you exercise, the quicker your body uses up its glycogen stores before switching to fat as fuel. Your body needs to get rid of any glucose in order to enter ketosis.

5. Drink lots of water

Low-carb diets like the ketogenic diet have a diuretic effect on the body, which makes water essential for supporting your metabolism and normal bodily processes. Constipation, wooziness, and cravings might result from drinking insufficient amounts of water, particularly during the induction phase. Make sure you receive all of your electrolytes by including broth in your diet or adding a little more salt to your food in addition to drinking adequate water.

Bonus Point: Maintain your protein intake For the cells and organs, such your kidneys and red blood cells, that can’t use ketones or fatty acids as fuel, such as your liver, a keto diet necessitates ingesting enough protein to feed the liver with amino acids. Loss of muscle mass can result from insufficient protein intake, while ketosis can be prevented by eating too much protein.

You don’t have to eat every meal at home when you start a ketogenic diet. When dining out, choose wisely by reading the menu in advance, getting the restaurant’s nutrition facts, sticking to the meat and veggie selections, and choosing a side salad over a carbohydrate side like fries.

If you would like a detailed customizable keto diet plan that suits you and your lifestyle, CLICK HERE to complete our step-by-step plan to help you to have a healthier and more fruitful life. the journey begins now

[drjeandoddspethealthresource]

Fall Fruits and Vegetables for Dogs

If you visit farmers’ markets regularly, you will notice a turnover of local fruits and vegetables due to seasonal changes. Indeed, food items from farmers’ markets are usually fresher and often more nutritious for you and your pets. With autumn upon us, what is available these days? It really depends on the temperature where you live. However, many gardeners agree that the fruits and vegetables listed below are commonly harvested in the fall. Some of them may be harvested in early summer depending on when they were planted and the temperatures.

Are you asking yourself, “Fruits and vegetables for companion dogs?” Yes indeed ! We definitely support homemade and balanced meals for dogs that follow formulations/recipes from veterinary and animal nutritionists. Once you become adept, you can start switching out fruits and vegetables to add variety for taste and nutrient density. Even if you do not cook for your companion dog, you can think about giving these foods as treats.

Interestingly, many so-called “functional nutritionists” advocate for eating only the seasonal fruits and vegetables applicable to where you live. [The same applies to honey.] Put simply, one expert says that during the summer months we generally crave cooler and moisture-rich foods like watermelon or cucumber. As autumn and winter set in, we tend to seek out warmer foods like soups and broths that could be made with pumpkins, other squashes, or carrots.

Locally grown fruits and vegetables found at farmers’ markets usually have reduced amounts of pesticides and herbicides. Local is also better for the environment since fruits and vegetables are not hauled thousands of miles to a local grocery store.

Fall Fruit and Vegetables

Apples

Beets

Brussel Sprouts

Cabbages

Carrots

Cauliflower

Celeriac (Celery Root)

Collard Greens

Green Beans

Kale

Kohlrabi

Leeks

Parsnips

Pears

Potatoes

Pumpkin

Radishes

Rutabaga

Spinach

Sweet Potatoes

Swiss Chard

Turnips 

Winter Squash – Acorn, Spaghetti, Butternut, etc.

 Tips

Many fruits and vegetables should be lightly steamed to enhance bioavailability (digestibility) and reduce their goitrogenic (antithyroid) effects.

Winter squash and pumpkin can be roasted in the oven.

Tiny pieces or shredded apples, pears, carrots and green beans can be given raw.

 Phytochemicals/Phytonutrients

We all know about the important vitamins and minerals found in fruits and vegetables. However, phytonutrients (phytochemicals) are also found in fruits and vegetables. Phytonutrients have potent antioxidant properties (antioxidants are substances that help protect cells from the oxidative damage and even cancers caused by free radicals) and research shows that they also protect against heart disease and cancer and block tumor activity.

Carotenoids, which include alpha-carotene and beta-carotene, are probably the most widely known class of phytonutrients. Foods rich in carotenoids include carrots, collard greens, turnip greens, squashes, pumpkin, yams, sweet potatoes and kale.

Flavonoids, another class of phytonutrients, include the anthocyanin pigments that give berries and other dark-colored fruits and vegetables their blue, purple and red tints.

Isothiocyanates are phytochemicals that exert an anti-cancer effect on the epigenome (the chemicals that regulate the genome) by inhibiting cancer cell proliferation and inducing apoptosis (cell death). Isothiocyanates are found in cruciferous vegetables such as broccoli, brussels sprouts, cabbage, cauliflower, collards, kale, radishes, and turnips

 Fall Fruits and Vegetables High in Soluble Fiber

Apples

Beet pulp

Carrots

Green beans

Pumpkin

Sweet potatoes

Winter squash

 Thyroid Concerns

If your companion dog suffers from a thyroid problem, please avoid feeding him the following vegetables, unless they have been lightly cooked or steamed:

Broccoli

Brussels Sprouts

Cabbage

Cauliflower

Kale

Kohlrabi

Radishes

Rutabagas

Turnips

We hope that your companion dog will share your enjoyment of the taste of this fall bounty! Bon Appetit!

W. Jean Dodds, DVM Hemopet / NutriScan 11561 Salinaz Avenue Garden Grove, CA 92843

References

Dodds WJ, Laverdure, DR. Canine Nutrigenomics. DogWise Publ., 2015.

“Planting Fall Vegetables.” Better Homes & Gardens, www.bhg.com/gardening/vegetable/vegetables/fall-vegetable-gardening/.

Seidenberg, Casey. “The Health Benefits of Eating Seasonal - and 10 Ways to Start.” Chicago Tribune, 5 Oct. 2017, www.chicagotribune.com/lifestyles/health/ct-benefits-eating-seasonal-20171005-story.html.

van Wyk, Katrine.“10 Reasons To Eat What's In Season.” Mind Body Green, 14 May 2012, www.mindbodygreen.com/0-4807/10-Reasons-To-Eat-Whats-In-Season.html

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[fitnessandbeautytips]

How To Reduce Weight Fast-Healthy Versus Just Fast

When individuals want to lose weight they normally want to lose weight quick. Those who do lose a lot of weight in a short duration of time will usually put the weight back on quite quick. To lose weight and maintain that weight loss in a healthy weight you need a plan and one that will lose weight at excellent pace.

If you wish to reduce weight quickly because you have a function coming up and want to suit a particular dress then it can frequently be done, however keep in mind that you will more than likely put that weight back on if you lose it too quickly. If you do need to reduce weight fast for an even there are ways that it can be done.

When you slim down too quick you will lose water and not fat. A fast weight drop is only short-lived since it is water loss and not real fat loss so you do require to comprehend that. The advantage is that a couple of days of losing water weight will not damage you long term and you might be really pleased when you discover that you can fit into that dress.

The first thing you need to do is to stop consuming any beverage which contains calories. This will mean no sugar in your coffee, no soda, no fruit juice, no flavored water and no alcohol. By eliminating the calories in your beverages you can lower your calorie intake quite a bit. Rather you will wish to consume water and make certain that you attempt to consume at least 6 to eight glasses a day.

Cutting back on calories will help you to slim down quickly. 1200 calories is quite low and really just above starvation, if you were to restrict your daily calorie consumption to 1200 for simply a few days then you can lose a fair bit of weight without hurting your health. You wouldn't wish to limit your calories like this long term though. 

If you have ever suffered from the influenza or any other illness that has made you not feel well and not wanting to eat, then you most likely discovered that you dropped weight throughout those days. A brief burst of low calories will not do you any damage as long as you don't starve yourself entirely and don't do it long term.

Foods that are simple to digest are great for fast weight reduction. Soup is a good choice and it can also assist to eliminate the cravings discomforts that you may experience when cutting down on food. Tomato-based or clear vegetables soups are great or seasoned broth. You can reduce weight and the veggie soup will still provide you some excellent nutrients.

Prevent starchy foods like potatoes, corn and peas. Rather eat great deals of green veggies like celery, broccoli, lettuce and spinach. You can please your craving for sweets by consuming strawberries and oranges. Keep in mind while you are restricting your diet you will benefit from taking a multivitamin supplement to make sure that you are getting all the needed minerals and vitamins.

These ideas can help you to lose weight fast but keep in mind that cutting down your calories considerably like this should just be done for a couple of days and no longer. You will risk your health if you starve yourself completely or limit your calories this much for too long. If you're uncertain then it may be worth talking with your doctor about your prepared weight-loss.

Check out my main blog at https://thebestbeautyandfitnesstips.com/.

[knewhealth]

10 Natural Ways To Strengthen Your Immune System

10 Natural Ways To Strengthen Your Immune System

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When the COVID-19 pandemic first hit us, the importance of our immune systems became more evident than ever. Many of us tried to improve our immunity by using supplements and changing our lifestyles.

But what are the most effective ways to strengthen your immune system? Here’s a quick guide on the best natural ways to promote immunity.

What do we mean by immunity?

Usually, when we talk about “boosting” the immune system, we mean preventing illness. There’s no way to actually see how strong your immune system is other than monitoring how often you get sick.

When it comes to COVID-19, the best ways to prevent illness are to wash your hands frequently, practice social distancing, and wear a mask. These methods protect your health as well as those around you.

It’s important to remember that your immune system is not entirely in your hands. Some people are naturally more resistant to illness than others. Many people also have conditions that weaken their immune systems. However, we can make certain lifestyle changes to prevent illness and improve our overall health and wellbeing.

Pandemic or not, there are a few scientifically-backed ways you can protect your immune system. Although these are not proven to protect against COVID-19, they are important lifestyle changes that we should all try.

1. Eat antioxidant-rich foods

The word “antioxidant” is used a lot nowadays, but what does it actually mean?

Antioxidants protect your body against free radicals, which are compounds that can cause inflammation in the body. This inflammation weakens your immune system.

Antioxidants can be found in plenty of foods, including:

Vegetables (especially broccoli, spinach, potatoes, and carrots)

Fruits (especially dark red and purple fruit, like berries and red grapes)

Legumes (especially red, black, and pinto beans)

Spices (especially clove, cinnamon, turmeric, oregano, and thyme)

Seeds and nuts

While you can get some antioxidants from supplements, the cheapest and most effective way to consume antioxidants is by eating whole, unprocessed foods. This way, your body is also getting other essential nutrients.

2. Eat healthy fats

Healthy fats, like those found in olive oil, can help protect against chronic inflammation (which harms your immune system). Omega 3 fatty acids also reduce inflammation.

You can find healthy fats in olive oil, fish, avocado, chia seeds, and supplements.

3. Limit your sugar intake

An excess of sugar can lead to diabetes 2 and heart disease, both of which can lower your immune system. Too much sugar can also worsen your mood.

Start by reducing the amount of sugar you take in your tea or coffee. Try to eliminate sugary drinks, including sodas and fruit juices. Find non-sugary snacks that you love and keep them on hand for when the cravings hit.

4. Drink more water

Drinking water is a great way to avoid drinking sugary drinks. Staying hydrated is important for your overall health, including your immune system.

Dehydration can cause issues with your kidneys, heart, and digestive system – which can affect your immune system. It can also cause headaches, poor mood, an inability to focus, and low energy levels. To prevent this, drink water often.

Struggling to drink enough water? Keep a water bottle in your line of sight all day, whether that’s on your desk or in your car. Carrying a water bottle in your bag is also a great idea. If regular water feels too boring for you, try sparkling water or add some lemon juice.

5. Get enough sleep

Studies have shown that sleep really helps with your immune system. For example, one study looked at the sleeping patterns of 164 healthy adults. The study found that those who slept fewer than 6 hours every night were more likely to catch a cold than those who slept for longer than 6 hours.

If you struggle to stay asleep, try to eliminate noises and irritations in your bedroom. Ensure that your room is at a comfortable temperature, that it’s dark enough, and that your bed is comfortable. Because we’re in our bedrooms every night, we seldom notice these issues until we really take a step back.

Still struggling with insomnia? Speak to your doctor about using a melatonin supplement.

6. Exercise moderately

Frequent, moderate exercise has been linked to improving the immune system. This could include something like brisk walking, swimming, or light hiking. In general, it’s recommended that you do 150 minutes of moderate exercise every week.

If the idea of exercising isn’t very appealing to you, try to find one or two activities you like. Would you be keen to try yoga, a walk on the beach, or soccer with some friends? Make an effort to do that form of exercise a few times a week. Make it as fun and exciting as possible.

Need extra motivation? Gamify fitness by using a step tracker or an app like Strava. This encourages you to keep exercising, even if it’s only for a few minutes a day.

7. Reduce stress

It’s easier said than done, but reducing stress is essential. Stress wreaks havoc on your immune system.

In times of stress, scale back on your commitments. Don’t volunteer to work at a bake sale, don’t take on extra responsibility at work, don’t buy that hard-to-maintain houseplant.

Instead, prioritize ways to relax. Meditation might be a cheesy suggestion, but it really works! Journaling, relaxing exercises, and spending time with loved ones can help you stay calm. A creative hobby is also great for processing your emotions and having fun.

If you need some extra help, it’s a great idea to go to therapy. If you’re on a tight budget, online therapy options like BetterHelp and Talkspace can be cheaper than traditional therapy. You’ll still get to talk to a qualified professional, but it’ll all be through text, phone call, or video call. A therapist can help you learn to process your feelings and make positive changes in your life.

It’s best to find a de-stressing activity that works for you and do it often. We all handle stress in our own ways, so experiment until you find something you love.

8. Use the right supplements

The National Institutes of Health (NIH) notes that there’s no evidence to support the use of any supplement to prevent or treat COVID-19.

However, certain nutrients are essential for the health of your immune system. If you lack these nutrients, it may lower your overall immunity. Taking supplements could help you get the right amount of nutrients.

Supplements that are linked to better immunity include:

Vitamin C

Vitamin D

Zinc

Elderberry

Echinacea

Probiotics

We recommend talking to a doctor before buying a supplement. It might be necessary to go for a blood test to check whether you have any deficiencies.

9. Get some sun

Sunlight is an underrated source of health and longevity.

Firstly, the sun stimulates your body’s own production of vitamin D. As mentioned, this vitamin is important for the function of your immune system.

Sunlight can also help balance our circadian rhythms – your body’s innate “clock” that tells you when to sleep and when to be awake. Your circadian rhythm is influenced by the light around you, so if you’re struggling to maintain a healthy sleep pattern, get sunlight every morning.

Of course, you should use a high-quality sunscreen if you go into the sun for more than a few minutes at a time.

10. Visit the doctor regularly

Many conditions can be treated more effectively if you’re diagnosed early. This includes conditions that lower the immune system, like HIV, diabetes, and cancer.

It’s a good idea to regularly check in with your doctor, not just for the sake of your immune system, but for the entirety of your physical health. And, while we’re at it, don’t forget to see your dentist for regular check-ups!

Regardless of whether you’re facing a pandemic, flu season, or a strange stomach bug that’s doing the rounds, there are many ways to protect your health. While none of these tips are fool-proof methods of preventing illness, they might lower your risk of falling sick.

It might feel like the above lifestyle changes are impossible for you, especially if you’re currently leading a less-than-healthy lifestyle. The good news is that you can start improving your lifestyle today. Take one simple step – get to bed an hour early, take a quick walk, or eat an antioxidant-rich salad. Slowly build those positive habits. Your health is worth the investment!

RESOURCES

Aranow, C. (2011, August). Vitamin D and the immune system. ncbi.nlm.nih.gov/pmc/articles/PMC3166406/

Drake VJ. (2016). Immunity in depth. lpi.oregonstate.edu/mic/health-disease/immunity

Getting your vitamins and minerals through diet. 2020. https://www.health.harvard.edu/womens-health/getting-your-vitamins-and-minerals-through-diet

Grant WB, et al. (2020). Evidence that vitamin D supplementation could reduce risk of influenza and COVID-19 infections and deaths. DOI: 10.3390/nu12040988

Healthy diet fights infection by boosting immune system. (2013). nutritionletter.tufts.edu/healthy-eating/healthy-diet-fights-infection-by-boosting-immune-system

Mayo Clinic Staff. (2013). Chronic stress puts your health at risk mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037

Overview of the immune system. (2013). niaid.nih.gov/research/immune-system-overview

White blood cells. (n.d.) fi.edu/heart/white-blood-cells

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Hillary Wilson

Author

For more visit https://knewhealth.com/10-natural-ways-to-strengthen-your-immune-system/

[garcell06]

New Post has been published on myweightlossfun.com

New Post has been published on https://www.myweightlossfun.com/healthy-food-facts/nutrient-dense-foods-for-weight-loss/

Nutrient-Dense Foods for Weight Loss

To effectively lose weight, you need to combine exercise with proper nutrition. It is about being careful about the number of calories you take into your body. Exercise done together with the right nutrition ensures that even as you lose the pounds of weight, you are able to replace the fat with lean muscle.

The best way to approach that is taking nutrient-dense foods for weight loss. Apart from providing few calories, they boost your metabolism, thus helping you lose weight within no time. Nutrient-dense foods are also effective when it comes to giving your body the inner strength you need to function properly. Now a closer look nutrient-dense foods for weight loss.

What Are Nutrient Dense Foods For Weight Loss?

Nutrient density is the nutritional level in a specified volume of food. Nutrient-dense foods, therefore, tend to have a very high nutrient content but with very few calories. They are sometimes referred to as superfoods because of containing a lot of nutrients. The opposite is energy-dense foods which have more calories in a given volume compared to fewer nutrients.

Nutrient-dense foods, by their nature, contain a lot of protein, fiber, and phytonutrients like antioxidants. Nutrient-dense foods are defined by the following characteristics:

•High water content

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Vegetables and fruits usually have a very high content of water. They also contain some fiber. When these two features combine, they make you feel full sooner thus preventing high-calorie intake. Because of the high water content, fruits contain very few calories, therefore making them nutrient-dense foods for weight loss. Examples include pears, raspberries, apples, blueberries, strawberries, and grapes.

•Fiber

High fiber foods:Barley and bran flakes, black bean, split peas, pear and artichoke

Foods with a very high fiber content provide volume, take long to digest, and keep you full for longer. The good thing about them is that they contain very few calories. Foods that can be categorized as whole grains, fruits, and vegetables all have a high fiber content. Examples include raspberries, pears, apples, blueberries, strawberries, black beans, whole wheat pasta, multigrain and whole wheat bread, and oatmeal.

•Rich in antioxidants

A number of fruits, vegetables, and legumes have a very rich content of antioxidants. This helps protect against the devastating effects of oxidation including cancer and heart disease. The vegetables in this category include kale, watercress, spinach, arugula, Bok Choy, collards, cabbage, cauliflower, broccoli, Brussels sprouts, and romaine. Fruits with a high content of antioxidants include grapes, limes, lemons, cherries, grapefruits, cantaloupe, oranges, strawberries, raspberries, and blackberries. Other foods include black beans, red peppers, mushrooms, carrots, asparagus, carrots, tomatoes, onions, cucumber, green tea, and green coffee.

•Protein

It is easier for you to build lean muscle without an increase in your daily calorie intake while taking protein-rich foods. There are a number of protein-rich foods that supply very few calories in your diet. They include eggs, non-GMO tofu, tempeh, shrimp, tuna, tilapia, sirloin, turkey breast, and chicken breast. These foods can help you strike the balance between protein and calorie intake.

How Do Nutrient-Dense Foods Help in Weight Loss?

When eaten regularly, nutrient-dense foods are easy for your body to digest and make use of. Based on the preceding discussion, these foods contain a lot of antioxidants, minerals, and vitamins. They also have a very high fiber content, which means they make you feel fuller sooner and for longer.

When on a diet full of these foods, it is not possible to overeat. If anything including these foods in your diet is similar to going on a protein sparing modified fast. You will feel full and avoid overeating, even as you get the protein you need in your body. For anyone looking to lose a lot of weight, you need food with high fiber and vitamins.

Benefits of Nutrient-Dense Foods for Weight Loss

  Did you know that nutrient-dense foods are usually eaten in their raw or unprocessed forms? They are, therefore, incomparable to the chemically-altered processed foods. These foods are known as superfoods for a reason.

According to research findings, nutrient-dense foods are important when it comes to enhancing the digestion, intake, and metabolism of the main nutrients. The result of that is a boost to your weight loss goals. The reason is that their nutrient to calorie content ratio is very high. Because of the low-calorie content, you can eat more of these foods without gaining weight.

The more of the nutrient-dense foods you eat, the less you will crave the unhealthy, low-nutrient foods. It will be possible for you to take less sugar, white flour, processed foods, saturated fats, and animal products. In fact, eating nutrient-dense foods can be equated to having a healthy diet since you will automatically need to avoid taking in fewer calories.

Nutrient-dense foods are known to have the ability to lower the risk of acquiring lifestyle diseases such as obesity, type II diabetes, cancer, and heart disease. Because of the very few calories they contain, these foods are very effective when it comes to weight loss. According to research findings, the people of Okinawa in Japan are able to keep fit because of eating nutrient-dense foods. The life expectancy for these people have is more than average even as they have a very low incidence of chronic diseases. The people of Okinawa mainly eat vegetables, fruits, and unprocessed meat, the perfect nutrient-dense foods for weight loss.

The following are the benefits of a nutrient-dense diet for weight loss:

•Stimulating the body’s metabolism levels to help burn fat

•Improving your energy and exercise endurance levels

•Regulating your body’s blood sugar levels

•Reducing your craving for carbohydrates given the increased satiety

•Boosting your amino acid, mineral, vitamins, and antioxidants

Conclusion

What do you want to achieve by dieting? If the phytochemicals, minerals, vitamins, and fiber, are what you need, try nutrient-dense foods. You will be able to effectively lose weight, given the few calories contained in these foods. Apart from weight loss, you will enjoy a number of the best health benefits. Unlike the highly-processed foods, you will be able to get all the nutrient you need to function properly on a daily basis.

[swarnarani-blog]

Ramadan is the holiest month in the Islamic Calendar, across the world. During this period, people abstain from eating, drinking, and smoking from dawn to sunset. If you are fasting this month, it is essential to follow a few basic Ramadan diet tips as fasting the wrong way can be hazardous to your health. To improve the overall health and well-being, people across the globe have identified a few health tips to follow during Ramadan.

If you are fasting, then here is a list that TABIIB has curated of all the basic tips to follow during the holy month of Ramadan:

1. Stay Hydrated

It is advised you drink as much water as possible during Iftar and Suhoor. Experts usually recommend drinking at least 2 litres of water during the night.

You could also add fluids to your body by incorporating fluid rich foods in your meals. Ideally, fruits and vegetables such as cucumbers, watermelons, spinach, broccoli, apples, and oranges are a good choice.

2. Avoid Caffeinated Drinks

When you fast, it is imperative for you to resist the temptation to drink caffeinated drinks. If you don’t do so, you might get extremely thirsty as too many cups of caffeinated drinks can lead to loss of body water. Additionally, you could also feel hungry sooner than expected as sugary drinks get digested very quickly. So, this Ramadan opt for healthy alternatives such as herbal teas or lemon water.

3. Eat Lots of Protein-Rich Foods During Ramadan

Add high protein and high fibre foods to your pre-dawn meal. The idea of adding slow-digesting foods is to provide your body with enough energy to last a few hours. Some slow-digesting foods you might want to add to your Ramadan diet plan are nuts, oats, whole wheat foods, whole grains and greek yogurt.

In nuts, you may particularly want to consider almonds as they contain good fats and help you feel fuller when you break the fast. It is also a perfect Iftar food as it satisfies your body’s fat cravings after the long fasting hours.

4. Eat Greens and Vegetables First

Add plenty of greens and vegetables to your main meal. Even while fasting during Ramadan, it’s important to have a balanced diet with plenty of nutrients and vitamins. Remember to eat greens and vegetables first, as this will give you all the energy you need.

5. Pay Attention to Your Portion Size

Even though you eat your meals in a shorter period of time it is important to not overeat. Eat slowly and pay attention to your body. It takes about 20 minutes for your body to register if you are full or not, so it is important to not eat too much too soon.

6. Keep Moving

Fasting can be physically and mentally exhausting for a few people during Ramadan. However, it’s important to keep moving. Strenuous exercise might not be a good option, but small short walks in-between work or a few stretches every hour will keep your energy up during the day.

7. Avoid Fried, Salty and Sugary Foods During Ramadan

After a long fast during Ramadan, it is entirely common to crave for some greasy, fried or sweet food. While satisfying these cravings might bring you short-term happiness, it is crucial not to succumb to them. Deep-fried and sugary food may feel good in the short run, but they can make fasting a lot harder the next day. In addition to this, fatty food can also cause fatigue and weight gain.

Instead of caving into your sweet cravings during Ramadan, you can substitute them with healthy food that contains natural sugars. Frozen yogurt, a probiotic is a great option as it aids digestion. You could also eat fluid rich foods such as watermelons, apples or oranges to satisfy your cravings.

People usually recommend less salt intake, mainly during Suhoor because salty food can make you thirsty. Too much sodium can also lead to bloating, leaving you uncomfortable throughout the day.

Overall, it’s important to ensure that your life is as normal as possible. For instance, even though you eat your meals in a shorter period of time it is important to not differ too much from your normal diet. A well-balanced diet is key to fasting during Ramadan. Most importantly, just be patient with your body and enjoy the holy month. Ramadan Kareem!

[ommil]

Intermittent Fasting: One Meal a Day - What Would You Eat?

Some people can get away with starvation without suffering any consequences. these people usually have some kind of stamina where they can override cravings. Cravings are meant to keep you alive in times of scarcity. Here are the topics covered: How to resist cravings while on a diet?Eating one meal a day: would it cause metabolism to slow down?One meal a day is like fastingEat in a time window throughout the dayMy ONE MEAL A DAY today wasBasic One Meal a Day - 7 days MenuTips for one meal a day -OMAD Diet

How to resist cravings while on a diet?

However, most of us can't over ride these feelings which will cause us to binge eat after an extended period of time trying to eat just one meal a day and will do more damage to not just your metabolism but your overall health by trying to lose weight this way. In a caloric deficit, body slows down it's metabolism and converts carbs to fat to store when it can't get food. A slow metabolism lead then about fatigue, irritability, sleepiness. Being hungry is part of being human; it's a signal that we need to find food/water and eat/drink.

Eating one meal a day: would it cause metabolism to slow down?

In a caloric deficit, body slows down it's metabolism and converts carbs to fat to store when it can't get food. I often live on 1 meal/day, and it’s quite doable. You’ll probably feel a bit low on energy though. If you cook your daily meal you can cook more than one portion at once that way you have enough for breakfast the next morning too. But if you’re living on just one meal per day, try to at least eat a fruit. Change  fruit based on season.

One meal a day is like fasting

You only gain weight when you're in a caloric surplus, and you only lose weight when you're in a caloric deficit. That's science and until some shocking new evidence comes out it's not up for debate. Eating one meal a day is like hitting the reset button. Eating fewer meals per day will, over time, slow your metabolism; likely leading to long-term fat accumulation as your body learns to store resources for a longer period of time between meals Keeping your total daily caloric intake constant while spreading the consumption over a greater number of equally spaced meals should have the opposite effect; training your body to burn off calories quickly in expectation of further calories on the near horizon

Eat in a time window throughout the day

Eating one meal a day: would it cause metabolism to slow down? Getting adequate vitamins and minerals can keep you from having all sorts of problems from a lack of clotting factors in your blood to immunosuppression and scurvy. Not enough protein and you’ll get injured more easily. Eating only one meal a day, even if it’s a large meal, would be extremely difficult to transition to if you’re accustomed to having three meals a day.  The conscious practice of one meal a day is probably a resolution point for all those seeking intermittent fasting as a health management strategy. Eating one meal a day can be a challenge. If you can start the morning with a cup of bullet proof coffee that helps a lot. Essentially bullet proof coffee is a couple tablespoons of MCT oil and a couple table spoons of ghee or grass fed organic butter. It’s good for your brain and helps with hunger also. You can buy this coffee pre made at Whole Foods or online if that’s easier but I like to make it myself.

My ONE MEAL A DAY today was:

Salad made with 1 ounce each of spinach and spring greens, 2 ounces of tomatoes, 1 ounce of carrots, 2 ounces of shredded deli roast beef, 2 ounces of deli chicken, 1 ounce of shredded Parmesan and 3tbsp of Ranch dressing. Followed by: A soup made with 9.8 ounces of diced sirloin steak (fat attached), 4 tbsp Pace thick and chunky salsa, 6 ounces of cauli rice, 3tbsp sour cream, 1cup homemade beef broth. And for dessert: 4 ounces of chia jelly (ground chia to get the nutrients), 1 container of key lime yogurt, 2 hard-boiled eggs. Altogether: 126g protein, 20.8g net carbs, 81g fat. 1334cal, a new high for me, I am working on maintaining and don't know my calories to do so yet.

Basic One Meal a Day Menu

One meal a day is like fasting You only gain weight when you're in a caloric surplus, and you only lose weight when you're in a caloric deficit. -Chicken breast with cheese and some kind of sauce (lately it's been this Sriracha cheese dip I buy from my local grocery store) with a side of broccoli and/or cauliflower -Eggs and bacon sprinkled with cheddar cheese, wrapped in a low carb tortilla -Cucumber slices topped with cream cheese and Everything But The Bagel seasoning -Turkey and cheddar cheese sandwich on zero carb bread with garlic aioli and an ounce of Blue Diamond BBQ habanero almonds -Enlightened ice cream (I've been digging on the marshmallow peanut butter flavor lately) -Coffee with heavy whipping cream and SF syrup.

Uncooked One Meal a Day Menu

Uncooked: Protein Shake. Tuna with mayo, spices, cheese, cucumber and spinach. Coffee. Almonds. (Would swap out the tuna two days a week for two jumbo boiled eggs) Cooked: Large portobello mushroom cut up onto thick pieces and fried, stir fry of asparagus, broccoli, spinach, onion, garlic, peppers, zucchini and spices. Crack two eggs into the stir fry, mix and cover with melted cheese. Serve the cheesy stir fry over top of the mushroom. With a protein shake and coffee. These both (in the right quantities) cover about 900 calories, less than 20 net grams of carbs, about 75 grams of protein, and about 70 grams of fat. Nice thick fatty ribeye’s. Meat has all the nutrition you need with none of the plant toxins that vegetables contain. Add butter to the steak for even more fatty goodness.

Tips for one meal a day -OMAD Diet:

I advise people to follow rule when eating one meal a day. One MealOne PlateOne BeverageOne Hour I also advise to choose a 4-hour eating window when you eat your one meal a day. Then, eat your one meal within one hour of this 4-hour window everyday. This will help you maximize your fasting benefits and aid in weight loss. As you can see, there are many different types of behaviors that could potentially cause someone to gain weight while eating one meal a day. Read the full article

[efosa123]

Keto Cooking: Keto Food List a ketogenic diet is founded on a few basic principles lots of fat moderate amounts of protein plenty of veggies in a very very small amount of carbohydrates it's a much different food pyramid than most of us are used to and if the idea of reimagining your entire diet feels overwhelming you're not alone nearly everyone who has embarked on the keto journey felt the same way in the beginning here's the most important thing to remember you don't have to make up your new diet from scratch there are keto resources guides meal planning tools and tons of recipes online to help you cook and eat in this new way right here it rolled me we offer a comprehensive keto food list as well as recipes for every meal plus snacks our keto food list is one of the best places to start as you calculate your macros put together your shopping list and plan for what you'll be eating each day to help your body switch over into a ketogenic state and become a fat-burning machine let's take a look at some of the foods you'll be eating on a keto diet first we'll categorize them into food groups fats and oils are a big part of the keto diet not all fats are the same and some should be avoided saturated fats like butter ghee which is clarified butter coconut oil MCT oils and tallow or lard can be freely use them for frying or sauteing foods or mixing into dishes like the now famous keto proof coffee monounsaturated fats like cold-pressed olive flax avocado and macadamia nut oil should also be eaten as often as you like add them to sauces and dressings or drizzle atop other foods naturally occurring polyunsaturated fats like the ones you'll find an animal and fatty fish are very nutritious them up however beware that processed polyunsaturated and trans fats like the ones you see and so-called heart-healthy margarine spreads should always be avoided one other thing to consider is keeping your omegas and balanced by eating plenty of wild salmon tuna trout and shellfish for Omega threes or taking a small fish oil supplement keep an eye on your intake of nut or seed based foods as these can be high in inflammatory omega-6s proteins are also an important cornerstone of the diet whenever possible choose organic pasture-raised and grass-fed meat be careful not to eat too much protein this can result in lower levels of ketones and increased production of glucose so try to pair proteins with fattier side dishes and sauces wild caught fish like catfish cod flounder halibut mackerel mahi mahi salmon snapper trout and tuna are all good choices remember fatty or fish is better other types of seafood like clams oysters lobster crab scallops mussels and squid provide protein though some may contain carbs as well so watch out whole eggs are one of the most affordable and versatile protein sources look for free-range eggs from a local grocery store or farmers market one egg contains 6 grams of protein and 5 grams of fat try them hard boiled scrambled fried poached and devil when it comes to beef choose fattier cuts and blends for steak ask your butcher what has high fat content ribeye is usually a good one for ground beef read the package and buy fattier ratios like 85/15 or 80/20 the same goes for pork always look for fattier cuts of ground pork pork loin pork chops tenderloin and ham bacon is a keto favorite but read the packaging to make sure there aren't added sweeteners like brown sugar cured pork products like sausages often contain added sugars and other processed ingredients be sure to avoid them choose dark meat over white meat when buying poultry like chicken duck quail another wild game similarly always look for fatty versus lean cuts of other means such as veal goat lamb and turkey offal and organs like heart liver kidney and tongue provide protein as well as vitamins and nutrients nut butters are a non meat source of protein but be sure to choose natural unsweetened versions and go for ones with more fat like almond butter and macadamia nut butter nut and seed flours are commonly used in Quito baking just remember that these should be consumed in moderation produce whether fresh or frozen is really important to the keto diet and for general health but some fruits and veggies are very high in natural sugars and thus should be avoided a good rule of thumb is to stick with above-ground vegetables some veggies to load up on our broccoli cauliflower cabbage green beans Swiss chard romaine lettuce and spinach limit your intake of hire car veggies like baby bella mushrooms squash parsnips beets and garlic and night shades like tomatoes bell peppers and eggplant citrus fruits and berries should be eaten with careful moderation and sweet starchy produce like sweet potatoes and bananas should never be consumed for more info on eating veggies on a keto diet read the blog post titled the best low carb vegetables free keto unrolled me when shopping for dairy always be sure to buy full fat dairy items and choose organic and raw when possible highly processed dairy normally has 2 to 5 times the number of carbs as the raw and organic versions and this definitely adds up over time full fat heavy whipping cream Greek yogurt cream cheese half-and-half and marscapone are commonly consumed dairy products in the keto diet moderate amounts of soft cheeses like mozzarella Monterey Jack and Brie are fine but hard cheeses such as a cheddar parmesan feta and Swiss tend to be better bet since they're lowering carbs take care to monitor your dairy levels when eating a protein heavy meal to keep your macros in balance if you've hit a plateau or slowed down in weight loss consider cutting back on some dairy nearly all foods needs seasoning to taste good don't worry about tracking most spices sea salt pepper as you cook spices do contain carbs so if you're using a remarkable amount of them in a recipe make sure you note those however you track your macros pass on prepackaged spice blends as many of them contain sugars and other fillers the place to be vigilant is with sauces dressings and condiments many store-bought versions are loaded with sweeteners making these items yourself is preferable though it can be time-consuming some easier sauces to make from scratch include brown butter and simple vinaigrettes if you do go for premade condiments read the labels carefully look for ketchup mustard relish and hot sauces with no sugar added probiotic rich sauerkraut horseradish Wurst assure sauce and fatty salad dressings like ranch and Caesar finally drink water we recommend a gallon of water each day the ketogenic diet has a natural diuretic effect and many people starting out notice periods of dehydration if you're prone to UTIs or bladder pain it's extra important to intentionally drink more water throughout the day you can occasionally add sucrose or stevia sweet and flavor packets or some fresh-squeezed lemon lime or orange to your water bottle for a change of pace other good keto beverages include bone broth which is loaded with vitamins and nutrients and revs up your energy by replenishing electrolytes many of us rely on coffee for that improved mental focus especially in the morning however too much caffeine can stall weight loss so try to stick to just two cups of caffeinated beverages including tea each day if you like tea choose plain black or green avoid flavors and add some heavy cream to boost the fat intake coconut and almond milks are good dairy alternatives but be sure to use only unsweetened versions steer clear of diet sodas which can lead to sugar cravings and sometimes cause insulin spikes in the long run and when it comes to alcohol note that frequent consumption will slow weight loss Tam if and when you do drink choose hard liquor as most beers and wines are way too high in carbs thanks so much for watching we hope this has been a helpful guide to what foods we do and don't eat on a ketogenic diet stay tuned to ruled me for everything you want to know about keto including more informative videos meal plans and recipes blog posts testimonials and so much more

[krystiangorak-blog]

Ultimate Simple Keto Starting Guide

The hardest thing to do with anything new, is to start, that is including any kind of diet. There is a lot of information out there… Recipes, guides, videos, suggestions, transformations and many, many more sources of good and not so good information. All of this can be a little daunting, especially if you have never heard of Ketogenic or low carb dieting. I can relate to that myself, as at first I was very hesitant to pull the trigger on starting this lifestyle.

I took a leap of faith and here we are some time later and I’m happy, excited, energized and getting shredded. I want to help you make the same leap but reduce the unknown by giving you a step by step breakdown of what you should eat as well as some tips to get you started. Bookmark/favourite this page, so you can refer back to it as this is a staple for starting Ketogenic diet.

I’m not gonna get into too much detail as I can write 15 separate articles on what Keto is and it’s benefits(link to a video) so let’s keep it simple. Ketogenic diet consists of reducing your carbohydrate intake to minimum(below 35g), ramping up the fats(around 200g) and keeping the protein moderate(around 90g). The idea is when your body doesn’t get enough carbs to fuel its functions, it fully switches to taking energy from fat, turning you into a fat burning machine 24/7. You might say “Krystian, that sounds amazing, how do I get started”. Let me give a list of must have foods on Keto diet as well as some of the ones that I tend to avoid.

Meats:

This is the first section where it flips old fashion low fat diets on their heads. When choosing a meat you want to look for ones that have high percentage of fat.

Best ones include:

All sorts of minced meats(pork, pork&beef, full fat beef, chicken legs)

Fatty Steaks

Pork Chops

Fish(Salmon, Mackerel, halibut a little more rare)

Bacon

Sausages(Companies tend to put sugar in some so be careful)

Meats below aren’t necessarily bad but are very low in fat and high in protein. You can still eat them but you will have to pump much more fat on the side to balance them in your meals

Meats to stay away from:

Chicken Breast

Tuna

Reduced Fat Minced Meats

Dairy:

There is a lot of conversation around dairy, as some people do not react so good to too much of ir and will actually gain weight. The only thing I can say you shouldn’t stay away from it but you should definitely use it as an addition to your meals rather than a main ingredient(moderation is key).

Cheeses(Any kind ranging from normal Gouda all the way to Brie or Camembert) Avoid flavoured cheese.

Heavy Cream

Butter

Mayonnaise

Cream Cheese

Natural Cottage Cheese

Nuts & Seeds:

These are a great source of omega-3, omega-6 fats, minerals and necessary vitamins. All around great keto snacks in moderation and an amazing addition to a salad.

Macadamia Nuts

Hazelnuts

Almonds

Sunflower kernels

Pumpkin seeds

Fats & Oils:

I would say total basic of keto diet is to have a strong foundation and these are exactly that.

Olive Oil

Coconut Oil

Avocado Oil

Macadamia Oil

MCT Oil(Test it first, some people do not react so well to these)

Custom made Fat Bombs

Fruit:

A lot of people will tell you that some specific fruit is ok but I found that they really easily knock me out of ketosis, even in small amounts so I only have a couple VERY specific that I eat

Avocadoes

Olives

Vegetables:

You gotta be careful with these as well… I’m not going to be your grandma and tell you to eat yo’ veggies. I would say anything that grows above the ground you should be safe with but even then I have my safe list which I refer to.

Cabbage

Cauliflower

Broccoli

Spinach

Kale

Tomato(Really watch how much)

Onion(same here)

Green Bell Peppers(aaand here)

Beverages & Drinks:

I like to keep this really simple, but I know some people do need some other flavors in their lives. Here is a list of keto safe drinks:

WATER

Broths

Flavored Water(Sugar free little squidgy flavorers)

Tea

Coffee

Coconut/Almond milks(moderation)

Sauces & Condiments:

I tend to stay away from sauces, as there aren’t that many sugar free here, where I live. Nevertheless there are some I can recommend, but always be on guard of what it says on the back if the label.

Salad Dressings(Choose low carb, fatty ones like ranch or caesar)

Yellow Mustard(Moderation)

No sugar ketchup(Moderation)

Please stay away from sweeteners. They are not necessary… you are trying to get rid of sugar in your diet, not exchange it with something else.

How I prepare my meal(Typical day of eating)

Probably going to be the most useful part for you. You might have the ingredients but what the heck to you do with them? I 100% recommend to KEEP IT SIMPLE, especially at the beginning. You do not need all of those fancy recipes or keto friendly versions of high carb foods. You wanna keep it as simple as possible so you don't spend 5 hours a day in the kitchen.

Before breakfast/Pre morning workout:

Every morning, no matter if I’m going to the gym or not I’m having my “Coffee of the gods”. Some people call it bulletproof, some just call it keto coffee. Basically what we are looking at is:

Black coffee

15g of Butter

3tbsp of Heavy whipping cream

15g Extra Virgin Cold Pressed Coconut Oil

All of those ingredients are blended together in a blender to give you a really nice energy boost you need in the morning. That baby is around 44g of fat, 1g of carbs and 1g of protein. It is an equivalent of having a pre workout supplement, but rather than pumping sugar into your body, you are giving it a healthy portion of fat to function off. This will usually be enough for me for good 3-5 hours.

Breakfast:

Now you will see exactly what I mean by keeping it simple. I will usually have breakfast post workout or just whenever I will feel hungry(on my rest days). This usually consists off:

3 scrambled Eggs

50g of chopped Tomatoes

30g of chopped Onions

30g of grated Gouda Cheese

60g of some source of meat(Usually it is some kind of sausage or bacon)

20-30g of Mayonnaise

This delicious and beautiful breakfast adds up to around 6g of carbs, 56g of fat and 35g of protein. Notice how simple it is! I scramble some eggs, and pretty much just throw the rest of the ingredient on top. Remember to add salt(more on this later)!

Lunch:

There isn’t like a set in stone lunch, I will usually have whatever I crave from fats in moderation. Sometimes I have bread-less sandwich:

2 leafs of Chinese Cabbage

30g of Salami Ham

30g of Sliced Cheese

20g of Mayonnaise

Or I might have some peanut butter(unsweetened) with some nuts or other snack. It really depends on the day. The above sandwich adds up to 1g carbs, 29g of fat and 14g of protein.

Dinner:

I keep it simple with dinner also but I have a little blueprint for making a nutritious dinner. I’ll try to explain it the best I can:

1 Avocado

200g of any Meat mentioned in recommended meats above

100g of some vegetable, broccoli, cauliflower, spinach, kale… you name it

Then if I need to fill macros I’m gonna add whatever will fill them best. I could go Olives, piece of chicken with a bunch of mayo or cheese.

Depending on what you pick and choose, you will end up different macros but I’m always aiming for the highest number to be fat.

Snacks:

Everyone is different but I will generally only snack when I either need to fill my macros after all the meals(mainly fat), when I’m away and I can’t get a meal in or I’m just super hungry. I usually treat my lunch as kind of a snack, I guess that is the reason I snack very rarely. When I do:

50g Sunflower seed kernels

Or

1 Fat Bomb

When eating sunflower kernels we are looking at 26g of fat, 5g of carbs and 10g of protein. My own fat bombs(very simple, I’ll share how to make them soon) have 10g of fat and 1g of protein per bomb.

These right here, are only guidelines… Keep it simple, pick and choose from the list of keto friendly foods and make up some easy meal ideas. You don’t have to be an amazing cook or use all of those fancy Instagram/Pinterest recipes.

Now to finish up this Ultimate Keto Beginner Guide I’m going to share few tips on how to succeed. These are general and will work for everyone if applied correctly.

1. Remember about Electrolytes

This one is really important and was a night and day difference for me. Couple of days into the diet I started feeling lethargic, tired and like I had no energy.Naturally my body, which was still craving carbs, automatically thought that the reason was the lack of carbs but it was something completely different. I wasn’t supplying enough Potassium, Magnesium and Sodium into my system. These are crucial for balancing fluids in your body, helping supplying energy to muscles and regulating heart rhythm. I ran out to get multivitamin tablets and all of the above symptoms went away almost immediately.

2. Fat, fat, fat...

You have to get over the notion that fat makes you fat… IT DOESN’T. It’s carbs/glucose stored in your fat cells that make you bigger. Anyway, the point I’m getting to is don’t be afraid of fat, and supply plenty of it! Look at it this way, your body will now be running primarily off of it so it needs a lot of it. I know it can be hard switching after hearing for so many years that fat is bad and you need a healthy mix of nutrients.

3. Track or not to track

I would suggest tracking for the first 2 months and then trying to not track at all. After couple of months you will know how your body feels when in ketosis and you will be able to carry out your life without tracking. Remember to monitor your ketones, especially when you stop tracking to make sure you are on the right track. If not, go back to tracking for a few days and try going off again. No one expects you to track forever!

4. Stay away from any sugar or sweeteners

This is a rule of thumb. Sugar is bad but many keto-doers will still use artificial sweeteners and will successfully stay in ketosis. For me it is like a bad middle, this means you aren’t freeing yourself from sugar, but rather just settling for a different version of it. I would say stay away from sweeteners, especially when starting out to for sure break the addiction from sugar. You will later find out that you don’t need them at all anymore

5. Hydrate

This is kind of general health tip. 60% percent of our body is made out of water so it makes sense we need plenty of it. Drinking plenty of it will also promote weight loss as first of all you will lose all the excess water stored in your body but also your body will be able to more efficiently transfer nutrients around all organs.

6. Work out

If you are going to use keto as a mean to lose a bunch of unnecessary weight and you aren’t very active, I would suggest starting to work out or just implement some kind of activity into your life. I’m not saying you have to become a bodybuilder or a professional athlete, but just get yourself moving and use the energy you are supplying to your body for more than just maintaining. Again, this doesn’t have to be a heavy weight lifting routine, it could be as simple as taking your dog for a longer walk, riding your bike to work and taking the stairs rather than the elevator.

7. Change your mentality

I see a lot of people making this mistake when starting Keto. They think “I need to cut carbs” or “No carbs”... carbs, carbs, carbs. Even though they just switched to ketogenic diet, they are still thinking in terms of carbohydrates all the time. The thing about it is that your brain doesn’t understand the word “No”, so when you think “No carbs”, your mind and action will naturally gravitate towards thinking about carbs, potentially craving them or making it hard for you to withstand the urge. Rather than thinking of limiting carbs, think of increasing fat intake! This is extremely helpful while shopping early on in the diet. Whenever I walk into a grocery store, I don’t think “Ok, which carbs I’m gonna avoid today”... I’m literally going to be like “Where are the fats at?!”. Switch your mentality, it will help a ton.

8. Chill out

This is another general health tip. When you stress about your job, relationship, your dieting result or anything, your body produces cortisol, which in turn causes it to go into body fat storage mode. That is bad, we don’t want that. Also stress causes you to overeat, lose sleep, have sexual problems among many others. Calm mind and a good diet go hand to hand so get meditating or do something that chills you out.

Here we are, an extensive look at starting a simple(the way it is supposed to be) ketogenic diet. Hopefully my list of foods, super easy recipes, as well as some starting tips will help you on your journey or make it easier to make your first step into the healthy keto world.

[morganbelarus]

The Fittest Woman On Earth’ Reveals Everything She Eats Every Day – Viral Thread

For years now, Icelandic-born Katrin Davidsdottir has showcased her supreme strength and fitness at the world’s most prestigious sporting events.

The talented athlete won the CrossFit Games in both 2015 and 2016, and she’s pretty much a veteran as far as the CrossFit Games are concerned, as she has already completed four times. So it’s safe to say that Davidsdottir is one of the best athletes on the planet, and has even been dubbed the ‘fittest woman on Earth”. But have you ever wondered how she goes about supporting her active lifestyle in terms of the foods she eats? Well, thankfully for the millennials amongst us, Davidsdottir usually doesn’t go so much as a day without eating avocado. Although, you may want to find an alternative to spreading it on your toast! In fact, you may want to leave out the toast altogether. However, it’s not all about protein shakes and low-calorie salads, in fact, Davidsdottir makes plenty of dishes containing salmon, avocado, and eggs. But what does breakfast look like for the successful athlete? Well, we all know that breakfast is the most important meal of the day, especially if you’re the kind of person who is active pretty much at the crack of dawn. But if you think you have to completely part with a fry up in order to be as physically fit as the best of them, just know that Davidsdottir starts the day with three eggs, fried on both sides. What else does Davidsdottir eat for breakfast? Well, she tends to eat a variety of different fruits, making sure she always incorporates half an avocado into her morning dietary routine. And while you may think she would drink nothing but plain old water early in the morning, in fact, she’s just like the rest of us at the start of the day- she can’t do without a bit of caffeine in her system! “I’ve got to have my eggs, otherwise my day starts off wrong,” she admitted. “In an effort to get more fat in my diet for fuel, I eat half of the avocado and then the cream in my coffee.” So we’ve covered Davidsdottir’s breakfast habits, now what does she eat for lunch if she’s not already busy running laps? Well, Davidsdottir certainly doesn’t neglect the half of avocado she hasn’t yet eaten, and will usually incorporate this into her midday meal. Then she’ll dig into a nice, big plate of chicken salad without all the high fat and calorific salad dressing. While water and protein-based foods are a huge part of Davidsdottir’s diet, she doesn’t exclude chocolate and sugary snacks from her diet entirely. “If I’m craving something, it’ll be something sweet,” she explains. “My food is pretty clean because that’s how I want to eat. I do like my chocolate and cake every now and again. I definitely have my sweet tooth.” Of course, chocolate should only be eaten in small amounts as it can be addictive and unhealthy in large quantities, but there are some definite health benefits to eating chocolate. In fact, cocoa powder even has the ability to lower your cholesterol levels. “I’ll eat as soon as I finish training, and leave practice drinking coconut water with a scoop of chocolate protein powder and a serving of fruit,” Davidsdottir revealed. Naturally, vegetables are a vital part of the athlete’s diet and it goes without saying, but it’s best to consume a wide variety of veg rather than stick to the same ones. “For dinner, I try to eat lots of dark green stuff-spinach, kale, broccoli,”Davidsdottir explains. “For protein, I’ll have chicken. For dinner, which would come soon after that late lunch, I try to eat a portion of salmon for its healthy fats and vitamin D.” If you’re anywhere near as active as Davidsdottir then you could really benefit from emulating her diet. In fact, health experts have lauded her diet for containing a good balance of carbs, protein, and vegetables.

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[oldschooldiet]

How To Lose 10 Pounds In 2 Weeks

Do you really want to lose 10 pounds safely and as fast as possible? Ok, I got you and here you'll discover some helpful tips on how to lose 10 pounds in 2 weeks, without the need of taking any unhealthy pills or other weight loss supplements.

These tips and strategies can help you live a better, fitter life and achieve all your fitness and weight loss goals, whether you want to lose weight quickly, add muscle, burn fat, or just get in better shape so you can play with your kids. Most are pretty short and simple, which makes them easy to implement. Not all of them will apply to your situation all the time. Some might even contradict each other, but be effective at different times in your training plan.

The more tips you can implement in your life, in general, the better your results are going to be. The great thing is, you can do it over time. Some people try and change every single thing when they make a decision to lose weight or exercise or go on a diet. Some go from never working out to going to the gym six days a week for two hours at a time. Others radically change what they eat and decide to never eat their favorite food ever again.

This usually ends up not working so well for most people. But with these tips you can implement one or two or three at a time and gradually add more over time as you adapt and get comfortable with your new and improved lifestyle. Add what you are comfortable with at your own pace. For some, that's a lot of changes right away. For others, it's one at a time. Only you truly know the answer to which way is best for you.

But be warned: Losing 10 pounds or more doesn't happen over night. You need to be patience and follow these tips, create your own plan and execute it and than you will be able to lose the weight and getting the health and body you always have dreamed of. If you would like to follow an easy plan, which includes meal plans, real healthy foods as well as an exercise plan, then go and check out my detailed 3 week diet plan review. This diet plan gives you everything you need to lose all the weight you want and keep it off the healthy way and you won't need to take any unhealthy supplements.

https://www.youtube.com/watch?v=kt9d2SIrlss

Best Tips On How To Lose 10 Pounds In 2 Weeks And Keep It Off

Sleep More

We look at a lot of things when it comes to fat loss. We try and put together the best workout program for boosting our metabolism. We do power yoga. We change our nutrition and even try and eat specific foods and food combinations that are supposed to help burn fat. And these are obviously crucial to your body transformation. If you want to shed fat and build some lean muscle, while feeling better, too, you need to eat right and exercise.

But one of the most important things we can do, and you almost never see it recommended, is just getting more sleep each night! Most people do not get enough sleep. This isn't only bad for losing fat or building muscles, it's also bad for your overall health. So stop staying up late, especially if it's just for watching crappy TV!

A lack of sleep raises cortisol levels. Cortisol is a hormone that increases when stress levels increase, one of the causes being a lack of sleep. Cortisol causes a break down of body tissue (think muscle). Combine this with dieting, which also raises cortisol levels and you have a problem with the potential loss of muscle mass.

Losing muscle mass is the opposite of what you want to happen when training for fat loss. Losing muscle makes everything worse – how you look, how you feel; it slows down your metabolism which makes it harder to lose fat. On top of that, it brings about a loss of strength which makes your training as well as everyday activities more difficult.

A study that appeared in the journal Laboratory of Physiology in Belgium, showed that those who were not getting enough sleep, had higher cortisol levels in the afternoon and early evening, when compared to those that were getting enough sleep.

Ever crave carbohydrates after a night of tossing and turning? It seems a lack of sleep has an impact on hormone release and levels as well as on the metabolism, one of which is an increase in appetite, according to a Chicago study.

Two hormonal issues with sleep restriction that can become a big problem are insulin sensitivity and a decrease in glucose sensitivity as well. These are extremely important factors when it come to diabetes as well as how full you feel after a meal.

You might want to reconsider how much damage that extra hour of television each night is doing to your health and your fitness.

Do Not Skip Breakfast

Your body needs breakfast because all night long there is no food intake. It is necessary to eat breakfast to have the energy to follow your daily routine. Eating a healthy breakfast will help increase your metabolism rate.

Avoiding it will make you weak, unhealthy and hungry due to which you may end up eating quick snacks which are more harmful to your body. Make a healthy breakfast rich in Proteins and fibre like an omelet stuffed with vegetables.

Avoid Over Eating

Eat Nutrient rich foods and avoid over eating. Do not load your plate with junk and stuff your throat with big mouthfuls. Have small portions of food and eat them at intervals probably every 2-3 hours. Do not avoid whole food groups like carbohydrates to lose weight. Include all nutrients in small quantities both macro nutrients (protein, carbs, fats) and micro nutrients (vitamins, minerals, etc.). Most people eat only macro nutrients and all the fad diets are only about this, which is not going to satisfy your hunger. You need to eat micro nutrients as well to satisfy your hunger and craving. When you eat more of this you will naturally stop over eating. Eat more of vegetables, fruits, nuts and seeds which are high in vitamins, minerals and fiber.

Eat Slowly

It helps to eat slowly, enjoying every bite of food. Do not gulp food and finish it within 10 minutes, instead eat slowly and extend it to about 25 – 30 minutes. You can use a chopstick to eat instead of fork, you can stop in between and have a sip of water. This is also known to hinder over eating to a large extent. Do not watch TV or play games while eating, avoid distractions as this helps you avoid over eating. Distribute food on your plate by dividing portions; eat from each portion little by little thereby deliberately slowing down your pace.

Add More Proteins to Your Meals

Adding more proteins to your meals is going to help you in two ways. Protein will boost your metabolism plus it will also help burning more fat. If you want to add calorie burning, sexy looking muscle mass, then protein is the one which will assist you with that.

A study published in the American Journal of Physiology confirmed, that eating more protein will burn more fat. They tested it with two groups. One had a high protein diet (a bit over one gram protein for each pound of body weight per day). The second group consumed a protein diet near equal to that of the RDA.

The first group which was eating the high protein diet burned much more fat than the second group which was consuming protein near equal to the RDA.

Foods high in protein are:

Beef

Chicken

Turkey

Poultry

Fish

Shellfish

Eggs

If you're a vegetarian or a vegan person, than you might want to check out the following sites for protein:

www.mindbodygreen.com

www.health.com

Eat Healthy Fatty Foods

Healthy dietary fats are essential for optimal hormone production and balance within the body and are essential for muscle-building and fat burning processes. Eating a diet that is too low in fat will reduce your testosterone levels too. Fat is a macro nutrient and as explained above avoiding it will only lead to health problems. Avoid man-made fatty foods or highly processed fat food. Eat coconut fat, extra virgin olive oil, avocados, dark bitter-sweet chocolate, nuts, seeds and fish rich in omega 3 fatty acids like wild salmon, sardines, herrings etc.

Divide Your Meals Into Two Types, Carbs + Protein and Fat + Protein

This is the best way to keep your metabolism revving the way you want, as a highly efficient machine. High carb, high fat meals jack up your insulin levels like it’s shooting out of a firehouse, signaling your body to pile on the blubber so you look like the Michelin Tire Man in no time flat. And who wants that?

Drink Water BEFORE You Eat

What better way than to hydrate your body with water rather than aerated drinks or coffee. Drinking plenty of water will assist the body in conversion of fat reserves into energy thereby increasing metabolism rate and weight loss. It helps gain youthful looking skin and prevents the skin from sagging. It also helps in holding back your appetite due to which you may not feel hunger. You can also eat plenty of water based foods like water melon or cucumber at regular intervals.

Be sure and drink 8 to 16 ounces of water 15 to 30 minutes before each meal. Doing so will help you feel full and reduce the number of calories you eat.

Nothing tastes as good when you’re truly thirsty!

Extra tip: Drinking ice water will help you burn up to an extra 100 calories per day.

You should also drink water during all day. Make sure, that you drink around 8 - 10 glasses of water each and every day.

Go Green

I mean go for more green food such as beans, peas, asparagus, broccoli, spinach etc. Just start taking more of them. You'll thank me later.

Get More Fiber

Fiber is extremely important and most of us do not get enough of it. The average intake in the typical American diet is less than 14 grams and we should be getting at least 35 grams. So grab a fiber supplement and drop some into your shake every day. It’ll improve your health AND your fat loss efforts. Seriously. It even boosts your metabolism.

Eat More Beans

Yes. Seriously. Beans are really good for you. They provide a variety of health benefits and most of them are rich in fiber. By now, you should already know, that you should be eating more fiber every day!

Use A Green Drink

We don’t get nearly enough nutrition from our nutrition these days. Be absolutely sure you’re feeding your body what it needs. And don’t get some “green” drink that has a lot of filler in it or tastes so absolutely horrible that you stop taking it after a day or two. Check out something like Macro Greens on Amazon, which doesn't have that nasty taste associated with most green drinks.

Another option is making your own green drinks, if you have the time and the inclination. You'll definitely need a high quality juicer like the Breville BJE200XL Compact Juice Fountain 700 Watt Juice Extractor.

Move Your Body

We don’t have an obesity epidemic solely because we eat too much (although we DO eat too much and, more specifically, too much junk) but just as much because we’re sedentary. Modern convenience has us much less active than our ancestors.

Instead of working hard all day from sun up to sun down, we sit at a desk or on a couch. We drive everywhere. We take elevators and escalators. We watch movies and play video games. We are gluttony and sloth. STOP THAT!

Perform Interval Training

In its simplest definition, interval training is alternating bouts of high intensity with bouts of lower intensity. One example would be hill sprints. Sprint up the hill, walk down, and repeat. There are many ways to incorporate interval training into your program.

What is probably the most well-known interval, thanks to a study done by Dr. Tabata is the 20/10 interval where you do an all out bout of exercise for 20 seconds followed by 10 seconds of rest before repeating.

But there are many, many effective interval ranges you can perform, with an almost endless variety of exercises. You can do intervals while running, or on a stationary bike or treadmill, which is what most people do. But you can also perform intervals using resistance training, such as with barbells, kettlebells, dumbbells, sandbags or even body weight exercises.

You don't have to complicate things. If you're doing some sort of cardio training with your intervals, you can use longer intervals, like 60 seconds hard, followed by 30 seconds or 60 seconds easy and go for 20 to 30 minutes.

With resistance training, you'll most likely want to keep the intense portion of the interval between 10 and 40 seconds.

A great interval training workout could be as simple as 8 rounds of body weight squats in 20/10 style, followed by 8 rounds of push ups in 20/10 style, which makes an 8 minute workout.

Or you could alternate by doing one round of the body weight squats followed by one round of the push ups and repeat for 8 rounds.

However you do it, DO IT!

Include Body Weight Exercises in Your Routine

Bodyweight exercises will work wonder, if you add them to your fitness routine. They don't need any expensive equipment and you can perform them any time and anywhere. Most of the body weight training sessions do not take up more than 20 - 30 minutes of your time. Since they don't need much space either, space and time won't be an excuse anymore for missing a workout.

For body weight exercises you can get a huge variety of workouts

You can do a challenge workout, an endurance workout, an interval workout or even a strength workout. Yes, really. Don’t believe me?

Okay, try one or more of the following exercises:

20 true single legged squats

10 one arm push ups

10 one arm pull ups

But you need to perform them with good form and you're not allowed to cheat ;-). Yeah, that’s exactly, what I thought.

With bodyweight training you can have a complete workout. Doesn't matter if your goal is fat loss, overall conditioning or strength. You can do it with body weight exercises.

Workout at Home

You don’t need a lot of fancy equipment or a lot of space to get a killer effective workout and the results you want.

Working out at home also helps avoid the excuse of getting up off the coach and making the trek to the gym. Plus, you don’t have to worry about the right piece of equipment being used when you need it.

You can listen to the music you want, etc. Some people are motivated by working out in a gym setting and that’s fine, but don’t think you need a fancy gym to get great results.

In fact, a home gym with a few pieces of quality equipment and body weight exercises are really are you need. Even if you like to hit a gym, try a home workout now and then for a nice change of pace.

Quality Over Quantity

A good training session isn't about how long you do the workouts but how smart you do them (yes, it's also about hard too).

Don’t just go into the gym and run yourself into the ground for two hours (or do something really crazy and stupid like pedal the stationary bike for two hours while reading a magazine without even breaking a sweat).

Utilize a properly designed workout routine as part of an overall program designed to get you the results you want according to your goals. You don't need to workout for two hours per day. You really don't even need to workout for a full hour. 45 minutes is more than enough time for an effective workout that will give you the results you want. It's even possible to use workouts that last less than 10 minutes if you do it right and are willing to put in the work.

Become a Photographer (Take pictures)

You don’t ever need to show these pictures to anyone else but it’s a great way to keep motivated and actually SEE the progress you’ve made over time. When you see yourself every day it’s tough to see the results and so it’s easy to get frustrated.

But being able to look at pictures over time it’s much clearer to you. It’s easy to keep a photographic record with today’s technology. Try snapping a few pics every 4 weeks or so and keep them in a photo album.

Conclusion

By following these tips methodically you are bound to lose fat in 2-3 weeks just like I have. If you want to have a diet plan which contains real healthy food and meal plans as well as a workout plan, then I recommend you check out my 3 week diet plan review which includes easy to follow meal plans and where you'll be eating real healthy foods. From my experiences in the past these are the best tips on how to lose 10 pounds in 2 weeks which I follow diligently to stay fit and healthy.

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