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Showing posts with label weight loss. Show all posts
Showing posts with label weight loss. Show all posts
Losing weight is not an easy thing, much less with a diet that makes us suffer or we do not see any results, can be a little frustrating, but what if the problem is in our habits? This time we'll give you 4 reasons why you keep gaining weight, even if you go on a diet.

Most Common Mistakes When Making a Diet To Lose Weight


1. Drinking drinks


Soft drinks, juices, teas, among others, provide calories for their high sugar content, to avoid it is advisable only to drink water, try to drink enough during the day to stay hydrated and your body removes all waste from your body.

Alcohol also falls into this category, as it is one of the products that provide more empty calories, ie provide 7 kcal per gram of alcohol and without nutrients, so the only thing these drinks will do is increase your weight.

2. Don't eat


This habit is very common for those looking to lose weight, not eating will burn your body fewer calories, because it will keep them from reserves if you do not eat any food for a while.

Another factor is not eating at the right times, because hunger will gather and when the time comes to feed yourself you will want more. The best thing in this case is simply to have three to four meals a day, the most forceful as lunch should always be, the rest you can ration depending on the activity you will do, if it is intense, more food and if it requires little effort, less.

3. Do not exercise


Like diet, exercise is a very important point to lose weight, if you do not supplement your diet with physical activity, it will be very difficult to see results quickly, and exercise can help you lose weight by improving your metabolism and increasing muscle mass.

4. Not getting enough sleep


Sleeping has always been very important for overall health, according to the study called "Metabolic Effects of Sleep Disruption, Links to Obesity and Diabetes. The lack of sleep is related to weight gain, because when you rest the body releases hormones that make the opposite effect to fattening and also burn fat.

Revealing yourself will also influence the motivation to exercise, so it is very necessary to sleep 8 hours a day.

RELATED: Example of Keto Diet Menu for Beginners

These are some of the factors that could affect your diet, but anyway you must consider others such as genetics or health problems associated with weight gain, an example of this is the thyroid. In the case of not seeing results, the recommendation is to go to a specialist to help you discover the background of the problem.

Most Common Mistakes When Making a Diet To Lose Weight

If you want to make your exercise routine even more effective at burning fat and losing weight, take note of the pre-workout and post-workout foods that help you lose weight in a healthy way.

What You Should Eat before and After Workout To Lose Weight


Even if your goal is to lose weight, experts agree that intense exercise on an empty stomach is not a good idea. Playing sports involves an extra expense of energy for our body. If you don't have enough, you'll probably train for less time and end up with fatigue or starvation (encouraging you to overeat after exercise). This situation is not ideal for achieving the goal of weight loss and may also cause damage to your muscles that may have had to rely on their glycogen stores to maintain activity.

It is also not about overeating by eating more calories than you burn by exercising, because then you simply wouldn't lose a single gram. When choosing what to eat before and after weight loss workout, consider the type of activity you are going to do, its intensity, your own physical needs and also the time between eating the food and getting going.

If you want to know what to eat before and after exercising, you should of course not eat the same thing if you are training within 15 minutes of lunch as if you plan to eat it three hours after lunch. A good balance between carbohydrates, fast and slow absorption, and protein depends largely on the effectiveness of training in terms of weight loss.

What foods help you lose weight before and after exercise?


As a general rule, before training, carbohydrates take centre stage. Your body needs energetic but low-fat foods for exercise. A piece of fruit, for example a banana, a juice, or a snack in the form of a wholemeal toast with jam or yogurt with some oatmeal flakes are three good suggestions of foods that you can eat before training and that you take 20 or 30 minutes before carrying out an intense routine.

If we talk about a longer period of time between food and training, slow absorption carbohydrates come into play, those that will provide energy as the body demands it. A plate of pasta or rice and some high glycemic index fruit, such as melon or watermelon, can be the basis of an ideal menu for someone who plans to practice sports in the following hours. In this case, protein should also be present in the food you eat, especially if your training involves resistance (swimming, running, etc.) or intense muscle work (gym weights).

If you want to lose weight, include lean meats or fish in your meal and if you prefer to have just one snack, try a brown rice cake, on which you can put some slices of turkey breast or a portion of tortilla (French).

What to eat after workout to avoid weight gain?

After training hard, you'll want to know what foods to eat after training so you don't get fat, and which are recommended to keep your body burning calories while recovering from the effort. The first step is to achieve correct hydration so that the body replenishes the water and lost electrolytes. For some sportsmen and women, there is nothing better than a good glass of milk 15 - 20 minutes after the practice of their activity (you can also choose isotonic drinks). If you also notice that you need to "recharge" energy, always use "slow" carbohydrates.

The cereal bars give excellent results in order not to get fat after exercising. After a reasonable amount of time, it's time to provide the protein needed for muscle recovery and also the minerals, vitamins and fiber your body needs: salads, boiled vegetables, fish rich in omega-3s and lean meats can be ideal for a dinner around the gym. Watch what you eat before and after training if you want to lose weight, because it's important.

RELATED: How to Make a High Protein Breakfast

What You Should Eat before and After Workout To Lose Weight
 

What You Should Eat before and After Workout To Lose Weight

The amount of diets that can be chosen today by those who want to lose weight is growing steadily. Not only well-known concepts such as FHD or Low Fat determine the events here, but also newer methods. Low carb, the most extensive renunciation of carbohydrates, is one of the more modern variants and is hyped by many women and men downright. That the concept seems to work is obvious. But what is important if carbohydrates should no longer play a big role in the future?

Lose Weight With Low-carb - Exciting Possibilities in The Kitchen



WHAT IS LOW-CARB?

The low-carb diet, as it is known today, is considered a descendant of the classic Atkins diet. Atkins, with forty percent protein and 45 percent fat in the daily diet, was much stricter and slower, allowing low-carb to relax. This makes this form of nutrition more popular, because the conversion is not only easier at first glance and varied and nutrient-rich food planning are possible. This gave the low-carb diet in the context of a German survey from 2013 quite good values. Here, around four percent of all respondents favored low-carb. Just as many appreciated famous alternatives such as fasting or calorie counting. Systems such as Weight Watchers were only marginally more popular at just under six percent.

But how does the low-carb procedure work? Basically, the reduction of carbohydrate intake plays a significant role here. The body is accustomed to extracting energy from carbohydrates and converting possible surpluses into flab. Anyone who deprives him of the carbohydrates as the basis for energy production, sets in motion a restructuring. Then the body begins to gain its energy from proteins and fats, which stimulates the removal of unwanted cushions. The advantage for many: starvation and low carb do not belong together, because there are good alternatives that fill the plate neatly several times a day.

The basic principle of the low-carb diet uses - like many other diets too - the percentage participation of the three macronutrients. These should be broken down as follows:

  • Fat content: 50 to 60 percent
  • Protein content: 35 percent
  • Carbohydrate content: 15 to 30 percent (maximum 100 to 120 grams daily)

Since percentage values ​​are initially confusing, people wanting to lose weight should know their daily calorie needs. This then enables the calculation of actual values. It helps to know that one gram of protein and carbohydrates each provide about 4.1 calories. One gram of fat, however, accounts for 9.3 calories. As additional help to get a common thread, additional recommendations apply. Thus, the amount of carbohydrates in a low-carb diet should be a maximum of 100 to 120 grams per day, while one to two grams of protein per kilogram of body weight are considered useful. The rest of the diet is then fat.

RELATED: Low Carb Diets - Carb Concepts


FAT IN LOW CARB DIET: PLEASE HIGH QUALITY!

The fact is: Even in the low-carb diet, of course, fat is not the same fat. Probably the most important distinction that men and women should know is that between saturated, unsaturated and polyunsaturated fatty acids. Basically, fat in the diet is actually not an unhealthy ingredient, but can quickly become one.

For then, if the fat sources are inferior and above all provide unsaturated fatty acids, no real consumer success is possible. So if you think you can lose weight with lots of high-fat meat, butter, cream and fat chocolate, sooner or later you will fail. It is better to concentrate on unsaturated and polyunsaturated fatty acids and to keep the content of saturated fatty acids as low as possible.
Good oil provides valuable fatty acids.

FAT IN LOW CARB DIET - Olive Oil


Unsaturated and polyunsaturated fatty acids usually originate from plants, seeds and nuts. Integrating healthy fat into your daily diet is easier with high-quality oils. Using good oils such as olive oil, linseed oil, thistle oil or even grapeseed oil is a clever move, because every oil has its own individual taste and scores high in its content of unsaturated and polyunsaturated fatty acids. Fandler supplies exact values ​​for each oil, which can be used by interested parties.

Anyone who takes care to use every oil according to their purpose increases the possibilities in their own kitchen immensely. So oils such as rapeseed oil, coconut oil or olive oil are good for searing low-fat meat, fish or vegetables. However, variants such as linseed, pumpkin seed or thistle oil do not tolerate the heat in pot and pan. They should therefore be used rather cold. However, as an addition to the morning cereal or in salad dressing, these oils can also be used perfectly without heat.

MEAL ALTERNATIVES HELPING CREATIVITY ON THE JUMP

Anyone who wants to feed on the low-carb principle, reaches a point at the latest after a few weeks, at the actually beloved food to start missing. To do without biscuits, cakes and even bread is not easy for every weight loss taker. White flour, however, is arguably the biggest enemy of any low-carbohydrate diet, and it does not score high on nutrients even off this diet. It is therefore generally advisable to banish light flour from the diet.

Low carb baking is possible with a few flour alternatives


Low carb baking is possible with a few flour alternatives.

But wholemeal flour also has a fairly high proportion of carbohydrates. However, since it provides many nutrients and fiber, it may be used in the context of a low-carb diet quite a small extent. However, the small amount is not enough to bake something delicious and alternatives must come from. Since the market has long since recognized this, there are now some exciting flour varieties that can be used in baking and have comparatively few carbohydrates.

Good examples for this are:
Flour variant                        Carbohydrates per 100 grams

Almond flour                          Four to seven grams
Coconut flour                         Nine to 15 grams
Chiamehl                                Zero grams
Soy flour                                Three to five grams


Each of these flours can then be used in baking bread, cakes or biscuits to complement the wholegrain flour. However, it is important to know how the individual flours behave. Almond flour and soy flour need a little more liquid, otherwise doughs will quickly become too firm. However, if you experiment a little and also add chopped nuts, grated coconut, cracked flax seeds or oatmeal (in small quantities) to the dough, you will quickly find your own secret recipe for low carbohydrate biscuits.

RELATED: Low Carb Desserts - Yogurt With Strawberries and Sunflower Seeds (low carb)

Lose Weight With Low-carb: Exciting Possibilities in The Kitchen

If you want quick results in your fight to lose weight, the boiled egg diet is perfect.

At least this is what its practitioners, spread throughout the world and that do not stop increasing, thanks to the success of this recipe in social networks.

Only a few eggs, some vegetables and some citrus fruits make up the menu of this diet.

And this is enough to make it complete and provide excellent results.

It will accelerate metabolism and burn fat.

Plus, you won't feel hungry.

This Boiled Egg Diet is Successful Worldwide - You Can Lose Up To 20 Pounds in 2 Weeks


During your diet, you should drink plenty of water to moisturize your body and also facilitate detoxification.

Take eight to ten glasses a day.

This diet has simple rules.

You can't eat junk food such as candy, pizza and burgers.

You also can not consume soda and alcohol.

Also, limit salt and sugar,
You can lose up to 20 pounds in just two weeks!

And, if you maintain a healthy diet routine in post-diet, you will certainly not regain lost weight.

This is the menu of the two weeks of boiled egg diet:

boiled egg diet

 


WEEK 1

- Monday

Breakfast: 2 hard-boiled eggs and 1 citrus.

Lunch: 2 slices of sweet potatoes and 2 apples.

Dinner: 1 large plate of salad and chicken.

- Tuesday

Breakfast: 2 hard-boiled eggs and 1 citrus.

Lunch: salad of green vegetables and chicken.

Dinner: vegetable salad, 1 orange and 2 hard-boiled eggs.

- Wednesday

Breakfast: 1 citrus and 2 hard-boiled eggs.

Lunch: thin cheese, 1 tomato and 1 slice of sweet potato.

Dinner: salad and chicken.

diet chicken


- Thursday

Breakfast: 2 hard-boiled eggs and 1 citrus.

Lunch: fruit.

Dinner: salad and steamed chicken.

- Friday

Breakfast: just like the day before.

Lunch: cooked vegetables and 2 eggs.

Dinner: salad and grilled fish.

- Saturday

Breakfast: just like the day before.

Lunch: fruit.

Dinner: chicken and steamed vegetables.

- Sunday

Breakfast: 2 hard-boiled eggs and 1 citrus.

Lunch: tomato salad, steamed vegetables and chicken.

Dinner: steamed vegetables.

RELATED: Egg And Grapefruit Diet - Lose Up To 10 Pounds In One Week


boiled egg diet


WEEK 2

- Monday

Breakfast: 2 eggs and 1 citrus fruit.

Lunch: salad + chicken.

Dinner: 1 orange, salad and 2 eggs

- Tuesday

Breakfast: just like the day before.

Lunch: 2 eggs + steamed vegetables.

Dinner: salad and grilled fish.

- Wednesday

Breakfast: just like the day before.

Lunch: salad + chicken.

Dinner: 1 orange + vegetable salad + 2 eggs.

- Thursday

Breakfast: just like the day before.

Lunch: steamed vegetables + lean cheese + 2 eggs.

Dinner: salad + steamed chicken

- Friday

Breakfast: just like the day before.

Lunch: sardine salad.

Dinner: salad + 2 eggs

- Saturday

Breakfast: just like the day before.

Lunch: salad + chicken.

Dinner: fruit.

- Sunday

Breakfast: just like the day before.

Lunch: steamed vegetables + chicken.

Dinner: like lunch.

Have you seen how simple the menu is?

For even better results, exercise at least half an hour a day.


IMPORTANT!

This diet has almost no carbohydrates and this is one of the reasons why it works.

But you must consult a doctor before starting it.

In fact, never diet like this without first consulting a doctor.

This is a blog about home treatment news. Does not replace a specialist. Always consult your doctor.

RELATED: Lose Weight Easily With These 23 Tips

This Boiled Egg Diet is Successful Worldwide - You Can Lose Up To 20 Pounds in 2 Weeks

Lose 17 pounds in 7 days: This is the nutrition plan

Lose 17 Pounds in 7 Days - We have taken a close look at the crash diet


But let's start with the diet itself. The special: Every day a different nutritional focus is planned.

Day 1: Fruit

It's getting fruity! On the first day of the diet you should only eat fruit. And the best: You can eat as many fruits as you want! Papaya, pineapple, watermelon. As long as it's not bananas!

Day 2: Vegetables

Breakfast should consist of boiled potatoes. Thus, the carbohydrate requirement is covered for the whole day. You should also make sure that you eat enough fibre-rich vegetables - such as broccoli. Whether you eat them as soup, in salads or steamed is up to you. Here, too, there are no limits for the crowd.

Day 3: Fruit & Vegetables

On day three it's: Mix it! Fruits and vegetables may be eaten in alternation. The important thing is to avoid bananas and potatoes.

Day 4: Milk & Banana

10 bananas and 3 glasses of milk are allowed. Of course you can also put the two ingredients together in a blender and put banana milkshake on the menu!

Day 5: Meat

Day five is tempting with lean chicken or fish. Eight tomatoes are also allowed. However, you should make sure that you drink at least 15 glasses of water to get the uric acid out of your body.

Day 6: Red meat and vegetables

Beef, lamb or pork: red meat may be eaten at noon. And vegetables are allowed as much as you want all day long.

Day 7: rice and vegetables

On the last day you can eat rice - preferably brown rice - with vegetables for lunch. A potato and fresh vegetable or fruit juice are also permitted.

Lose 17 Pounds in one Week - We have taken a close look at the crash diet!


What can the "17 pounds in 7 days" diet really do?

The diet actually sounds relatively "sustainable", but is it really healthy? And does it bring the hoped-for result?

"No!" says nutrition expert Erin Palinski-Wade. "Even if you could lose seventeen pounds in seven days, you would lose mainly water, muscle mass and at most two pounds of fat." And who wants to lose muscles through the hardest training?

Lose 17 pounds in 7 days: not balanced, not sustainable!

In addition, Palinski-Wade criticizes: "Any diet plan that aims to avoid whole food groups is absolutely not a balanced and sustainable diet.

And since only fruit and vegetables are on the diet for the first three days of this "17 pounds in 7 days" diet, a lack of nutrients, boredom and cravings are inevitable. "In addition, the question arises as to whether one should also eat enough pulses, such as beans or lentils, during the diet. This is absolutely essential, as they supply proteins," advises Erin Palinski-Wade.

"Protein deficiency can lead to a loss of low-fat body mass (muscles). And this in turn leads to a damaged metabolism, which favors that one gains weight again quickly after the diet".

For people with diabetes or gout the diet is a risk

For people with diabetes or gout this diet is even very dangerous. "Eating just fruit or ten bananas with milk for a whole day shoots up your blood sugar level. And having only meat and fish - proteins - on the menu for a whole day can lead to a gout attack," warns the certified diabetes educator.

The perfect diet should look like this

Instead it guesses: Who is on the search for the correct Diet for itself, should find first of all the cause for the weight gain and delete these naturally from the diet. It is also important to eat meals that consist of 50 percent fruit or vegetables and rely on lean protein foods, wholemeal products, low-fat dairy products and healthy fats. This guarantees a slow but lasting and healthy weight loss."

RELATED: Lose Weight Easily With These 23 Tips

Lose 17 Pounds in 7 Days: We have taken a close look at the crash diet!

Losing weight quickly and without compromising our health is easier than we thought. There is no need for strange remedies, or intense sessions in the gym or even less to eat less than what our body needs.

7 Simple Tips for Losing Weight in a Very Healthy Way


Losing weight means, above all, changing habits. It may surprise us, but our lifestyles and eating habits are the result of a kind of culture and even education that we are not always aware of.

Also, to realize these aspects and to dare to change them successfully requires a will power that, in principle, not all of us have.

There are times when restricting sugar consumption requires something as simple as stopping buying it. Doing so and fulfilling it also requires that we have the support of our family.

Another aspect that we should integrate into our thinking patterns is that a diet should not be "temporary".

To maintain our ideal weight, the most positive thing to do is to integrate a healthy way of eating into our daily lives, and not in specific periods when we accumulate a few pounds too much.

Eating well is an obligation, not a temporary option.

Here are 7 tips on how to lose weight quickly, but at the same time, healthy and recommended.

1. Medical examination


To lose weight in good health, you must first undergo a medical check-up.

Sometimes, having gained a few extra pounds can be due to very specific diseases, such as hypothyroidism.

  • When it comes to starting any diet, it is a priority for our doctors to inform us about such basic indicators as our cholesterol and blood sugar levels, the parameters of our blood pressure, etc.
  • To lose weight quickly we're going to have to do sports. In order to avoid unnecessary risks it is advisable to rule out heart problems or even simple anemias that will make us feel more tired than usual.

So don't hesitate: have a simple check-up and, when you have your doctor's approval, start with the advice below.

2. A glass of warm water and lemon as soon as you get up


We know that this simple advice is already known to you. What's more, it's quite possible that you already apply it in your daily life.

  • Either way, starting the day off with a glass of warm lemon and lemon water on an empty stomach is a great way to cleanse toxins, take care of your liver, regulate constipation and prepare your body for healthy eating.
  • If you think that the juice of a whole lemon is too intense for you, don't hesitate to reduce the amount according to your own tolerance.
This remedy is always very healthy.

3. 1 minute of exercise before breakfast to lose weight quickly


Once we have had that glass of warm lemon water we will begin a simple aerobic exercise routine.

  • It is a great time to move your body and encourage fat loss.
  • Our insulin level is a little lower than normal, so the energy we use to exercise will come directly from our stored fat stores.
  • Just do a 10-minute walk and vary the type of exercise you do every day: push-ups, squats, dancing or even yoga, whatever you prefer.

4. Oatmeal at your breakfast


Oats are one of the best foods to start your day with. It is important that we never skip breakfast, and it is essential that this first meal of the day be varied and balanced.

  • To lose weight quickly, the last thing we need to do is skip meals.
    In that case, what we would achieve would be a much slower metabolism, dangerously low blood sugars and arriving at the main meal of the day too hungry.
  • However, something as simple as preparing a good bowl of oatmeal will ensure that we get the perfect supply of fibre and minerals (such as iron, sodium, zinc, magnesium, potassium or folic acid).
Also, thanks to the omega 6 fatty acids or linoleic acid we manage to regulate cholesterol.

RELATED: 4 Healthy Breakfast Recipes for Weight Loss

5. Eat natural foods and completely restrict processed foods


This advice is, without a doubt, the one that is going to cost us the most to carry out. It will be because it involves the following:

  • We should always eat fresh fruits and vegetables.
  • Avoid all types of sweets, pastries, salt, refined flours, pickles or snacks.
  • We must replace bread made from refined flour with whole grain bread.
  • Pasta, like rice, must be whole grain.
  • Restrict sauces such as mayonnaise, ketchup, cheese spreads, etc.
  • Forget about carbonated drinks, as well as packaged juices: consume only natural beverages.

6. Exercise divided into two half-hour sessions


To lose weight quickly, we must exercise. However, rather than tiring ourselves out in a one-hour session, it is best to spread out our exercise table at different times of the day:

  • As soon as we adjourn a 10-minute session.
  • At noon we will establish a 20 minute exercise routine (if they are of high intensity the effect will be healthier).
  • In the afternoon, and thus avoiding the central hours of the sun, it would be ideal for you to go for a walk or a run. Half an hour is enough.

7. Beware, you need to sleep more than 6 hours each night


More than one may be surprised by this, but getting less than 6 hours of regular sleep will make you overweight and increase your risk of diabetes.

  • If this is your case, if you suffer from chronic insomnia, consult your doctor about a strategy to obtain a deep and restorative sleep.
Sleeping between 7 and 8 hours will cause your body to carry out the basic functions of purification to take care of your metabolism and thus promote faster weight loss.

Encourage yourself to put into practice the advice given here: sometimes it is enough to live a healthy life to lose those extra pounds.

7 Simple Tips for Losing Weight in a Very Healthy Way

Achieving weight loss often starts from the very moment you think about it, motivation is one of the most important parts of achieving it. Many times an upcoming party, vacation, meeting, etc. can be part of that motivation, and it is what we must take advantage of to achieve it.

How to Lose 10 Pounds in 2 Weeks


Of course we must keep in mind that weight loss should be healthy, this means losing weight within the normal parameters so as not to sacrifice our health on the road, so here are some tips on how to lose 10 pounds in 2 weeks which is a balanced number.

In order to achieve this we must combine two measures that must be followed simultaneously: exercise and nutrition.

Intensive exercise:

Exercising every day for a full hour will be very beneficial. This refers to exercises such as: brisk walking, biking, swimming, jogging, running or even a combination of them, also going to a gym will help the purpose of weight loss.

Entering intensive aerobic exercise and strength training activities will help you lose 10 pounds in 2 weeks if we also link this to a prudent way of feeding ourselves.

In addition to working in the gym or at home, start walking in the mornings and after dinner. You will need to add an extra hour on foot to your current routine exercise. Add running, jogging, rowing, swimming, hiking, or biking to your cardiovascular exercises. Alter these exercises throughout the week so as not to get bored easily.

Changes in eating behaviour and meal pattern:

Instead of eating three large meals , divide it into 6 small meals a day, small and more frequent meals keep our blood sugar levels stable and provide a constant source of energy, which in turn feeds your metabolism...

Many of us who wish to lose 10 pounds in 2 weeks forget this fundamental rule, because we have been conditioned to the routine of three meals a day.

Also, you need to understand that you and only you who can control the way you eat healthy and not get caught up in fad diets is the point here.

The unnatural fad diets that say you can eat whatever you want and still lose weight are impossible. The thing is, no one really wants to eat less and starve from losing a few pounds.

Basics of the diet to lose 10 pounds in 2 weeks


Add fresh fruits, vegetables, beans and lentils, oats, all types of potatoes, rice and noodles, fresh fish (not frozen or thawed), unsalted nuts and seeds, natural yogurt, and herbal teas / fruits in your diet.

Once you have finished with the first phase of this diet, eliminate fast food from your life. Along with this, it must be kept away from red meat, chicken, turkey, sausages, hamburgers, cheese, cream, butter, all foods containing wheat, sweets, chocolates, soft drinks, alcohol, coffee and tea.

The hard truth of our lives is that junk food is unhealthy. Get out of the habit of eating junk food snacks once in a while. Say goodbye to burgers, fries, deep fried foods, alcoholic beverages and soft drinks. If they have to be foods, they have to be in moderation.

Whenever possible, replace them with healthier snack choices such as salad (without any rich dressing), nuts, fruits, and black bread sandwiches.

RELATED: Lose Weight Easily With These 23 Tips

How to Lose 10 Pounds in 2 Weeks

Every child now knows how to follow a diet. But you can never do without it. We reveal how you can lose pounds on the side in everyday life.

Lose Weight Easily With These 23 Tips


For many women it was already once in life to keep strict diet, because a few kilos less on the hips (if they are too much!) is also good for their health If only there were not this stupid renouncement of all the delicacies! You always have to be careful to resist the temptations lurking everywhere, to cook healthily and to exercise after the hard work. Dieting to lose weight always means sacrifice and effort. But does that have to be the case? No! We reveal 25 tips with which you can lose weight on the side and without much renunciation in everyday life.

1. No strict juice or powder detox

Sounds strange, because where one goes and stands a Detox juice cure is praised, but really meaningfully is not, one believes nourishing scientists and experts. Accordingly, a too strict detox cure, in which nothing but juices or even mixed powder drinks are consumed over a longer period of time, can even cause devastating damage to the body and is therefore rather unhealthy than healthy. Everything that should make you happier, healthier, slimmer and stronger within seven days should be questioned. You also save money if you keep your hands off such expensive treatments. Detox in moderation as a natural detox cure can help the body to regenerate, but you should pay attention to a healthy lifestyle.

2. No prohibitions

Anyone who has already gone on a diet knows that if certain foods are banned, they want to eat them even more! If you have a guilty conscience, you are more inclined to eat the whole chocolate, because after a piece of the "forbidden fruit" it doesn't matter anyway. A total ban on less healthy food is therefore pointless and will sooner or later lead to a relapse. It's better to enjoy it here and there and still not lose sight of the goal.

3. Step by Step

Who wants to decrease, often from one day on the other its nutrition changes and does without suddenly all unhealthy. However, this is exactly what often causes many to fail! Experts therefore recommend slowly changing eating habits step by step. First one meal, then the second and so on. It is best to decide beforehand which meal change has the greatest effect for the desired goal.

4. Always slow

 
Sport is just as important as nutrition in order to stay healthy

Sport is just as important as nutrition in order to stay healthy, become healthy or lose weight. If you plan to go directly to the sport five times a week and give full power, you will quickly reach your limits. If you have never exercised before or want to start again after a long time, you should take it slowly and increase step by step. Only go to fitness twice a week, after four weeks then three times and so on. And maybe you don't choose the power-cycling course right away, but swing on the treadmill.

5. Eat only for special occasions

Whoever cooks at home has control over how healthy or unhealthy the dish is. So if you want to lose weight, you should prepare a lot yourself. Eating out is rather difficult because one never knows which products are used and above all which unnecessary, unhealthy additives are contained. So eating in a restaurant should definitely be an exception and reserved for special occasions - which can be the weekend.

6. To-do list

If you have a stressful everyday life, you tend to postpone the workout rather than do it. It helps to create a to-do list that provides an exact overview of the daily workload and available time for a training. Planning also helps in the end to do what has been done.

7. Avoid unnecessary snacks

Anyone working in the office needs to get up from time to time and take a short break. Many people associate this with a snack. Just run into the cafeteria, stretch your legs and get a candy bar. Even if you're not hungry! Taking a break is not a problem, but do without the snack if you are not really hungry. Get a coffee, chat with a colleague - this is also a short break.

8. Healthy snacks

During the day you often tend to nibble here and there. Often you are not hungry at all, but bored. Then a candy bar lands quickly times in the mouth and the Haribo bag is on. Listen carefully to yourself. Are you hungry and can't take it? Or are you just bored because you still have three hours to work and nothing to do? If you can't do it without a snack, make sure you eat the right food in between. A few tomatoes, a sugar-free cereal bar or an apple will work wonders.

>> 10 Healthy Snacks for Weight Loss

9. Water instead of soft drinks

the easiest way to save calories is to ignore soft drinks and drink water

 

Probably the easiest way to save calories is to ignore soft drinks and drink water. This not only benefits the scales, but also the insulin level, which is no longer constantly pushed up and causes seizures after rapid waste. If you are "addicted" to sweetened drinks (sugar in your coffee is also included!), you should exchange one for the other step by step. It doesn't have to be three Coke, but maybe just one.

10. Weight training

No matter what sport you do, it is better than no sport. However, it is not fair that the eternally preached cardio training always takes all the credit, because strength training provides for a muscle build-up that stimulates the metabolism and thus burns more calories. So instead of standing on the treadmill for three hours, it is better to take dumbbells in your hand and do weight training.

11. Staircase instead of elevator

To go to the gym, you often have to motivate yourself. Little exercises are so obvious! Whether at home or in the office, simply use the stairs instead of the elevator.

12. Seek like-minded people and role models

When you fight alone, you often give up faster. Nobody sees it! So it is best to find like-minded people with whom you want to lose weight, cook and motivate yourself. But even a role model can help! Why not just talk to a well-trained woman in the gym and ask if she can support you?

13. Correct portion sizes

Do you know what you ate today? Exactly! And that's the problem. Often you just eat too much without even noticing or underestimating the portion sizes. Weighing and keeping a diary helps tremendously to get an overview of what you eat throughout the day.

14. New sportswear

Those who treat themselves to new sports shoes or buy chic sports clothes are also more motivated to do sports.

15 Morning routine

The start of the day has a decisive influence on nutrition and fitness. So if you want a healthy lifestyle, you should take time for a healthy routine in the morning. It is best to get up 15 minutes earlier to have tea, meditate, stretch and breathe deeply. People under stress often make the wrong decisions - especially when eating!

16. Green vegetables

At least three times a day you should include green vegetables in your food

 

At least three times a day you should include green vegetables in your food. It contains many important nutrients and also makes you full.

Green vegetables are also great for healthy smoothies! The green smoothie - nutrient bomb for a firm figure

17. Legumes

If you have a few kilos too much on your hips, you are guaranteed to eat too little fruit, vegetables and pulses. But the latter in particular are incredibly healthy! They contain a lot of dietary fibres, make you full and provide your body with valuable nutrients. The renunciation of meat also has a good economic impact.

18. Drink instead of eat

Everyone knows that feeling of being on the brink of starvation. Our brains play a trick on us when we're delusional about sugar. In addition, hunger is usually confused with thirst! So if you think you're hungry, you should drink a glass of water first. If that doesn't help and the last meal has been five hours or longer ago, something can be eaten.

19. Smaller plates

Psychology has us firmly under control. The plate must always be full, otherwise we won't get enough. How big the plate must be, however, nobody said. So if you want to trick yourself, you should always fill your portions on a small plate. Looks like a lot, but it's definitely less!

20. No temptations

Let's face it: If you have fast food and sweets in your house, you will eat them sometime! The temptation is especially great if you come home hungry and want to eat something quickly. However, when you first have to leave the house for sinful food, you are more inclined to eat what is at home - ideally healthy food. You only have to resist the temptation in the supermarket!

21. Force instead of weight

If you set your goals on gained strength rather than on weight loss, you will last longer! The Plank Challenge is a great way to do this. Just start with a plan and make one more every day. You will quickly notice physical changes, even if not on the scales.

22. Eat more fat

Avocado

 

This may sound insane to many people, but fat is not only a flavour carrier, it also keeps you full for a long time and is healthy - provided it is the right fat. Make an avocado in the smoothie more often, sprinkle nuts over the salad or drink a bulletproof coffee and the change of diet is suddenly no longer so difficult.

23. Be happy

Highest priority in a change of diet: You have to be happy with it! Who does without carbohydrates, but becomes moody, should find another way to become slim and healthy. Otherwise, sooner or later you break it off and fall into old patterns.

Lose Weight Easily With These 23 Tips

Lose Weight Easily With These 23 Tips

Aloe vera consumption should be adjusted to weight and size so as not to endanger health. If you don't like juices or smoothies, you can also take aloe vera in capsule form.

Aloe vera has many health-promoting properties, which have been confirmed in various studies. It is one of the best-known health and beauty products, especially because of its positive effects on the skin. Aloe Vera is also excellent for weight loss diets.

How To Lose Weight Successfully With Aloe Vera



How does aloe vera help to lose weight?

You may have tried many slimming products and not achieved the desired results. Many miracle cures are offered, but many bring little or only short-term success and are usually very expensive. Therefore we would like to introduce you today the advantages of Aloe Vera, which helps you lose weight very well and is also very healthy.

  • Aloe Vera cleanses the organism: The active ingredient aloin helps in the elimination of toxins from the organism.
  • Aloe Vera improves the metabolism of fatty acids: This way fat is broken down and you can lose weight more easily.
  • Aloe vera stimulates intestinal movement: This plant acts as a natural laxative and helps to eliminate excess substances.
How to successfully lose weight with Aloe Vera

Aloe Vera to lose weight


You will then learn how to incorporate aloe vera into your daily diet to achieve the desired results. Don't forget to stay constant, eat a healthy diet and exercise.

Recipe

  • 1 Aloe Vera leaf of medium size
  • the juice of a lemon
  • 1 tablespoon honey
Preparation

Cut the aloe vera leaf into pieces and make a shake with the lemon juice and honey. Before drinking, the drink should be sieved. Take the shake on an empty stomach.

Advice for better results

  1. This drink helps to cleanse the organism and prevents the accumulation of fats. Don't forget to follow a balanced diet at the same time!
  2. Reduce the consumption of fatty, sugary and high-calorie foods. You can use alternatives that contain less harmful substances.
  3. Be very disciplined and create a training plan.
  4. You can also mix aloe vera with other juices to achieve the same results.
Attention

Aloe Vera is a healthy weight loss aid, but this diet is not suitable for everyone. This can lead to allergic reactions, diarrhoea, electrolyte imbalance or vitamin deficiency. If you notice any of these signs, you should stop taking aloe vera immediately and consult your doctor.

Do not forget that aloe vera has a laxative effect and should therefore only be taken in moderation and for a short time. Don't exaggerate, this could be harmful to your health.

Alternatives to Aloe Vera Shake

If you do not like Aloe Vera Shakes, there is a good alternative that is just as effective: you can take Aloe Vera in capsule form. Get advice on the dose and period before starting the diet.

How To Lose Weight Successfully With Aloe Vera


You finally want to get rid of those nasty fat pads on your stomach?

Then let's get to work on the bacon - preferably with targeted exercises for the stomach!

We'll tell you how it works - and what else to look out for!

5 Effective Exercises for Abs


How does it finally work with a flat stomach?

If you want a flat stomach, you should eat healthier, exercise regularly (such as jogging, cycling or swimming) and do specific exercises for the stomach. Then the best conditions are created for the unloved fat pads to finally disappear!

What are great exercises for the stomach?

Here we have put together five effective and effective exercises for you:

1. Exercises for abs 1: for straight abdominal muscles

  • Lie on your back and lift both legs.
  • Now bend your knees at 90 degrees.
  • Now stretch out your arms to the back.
  • Exhale, raising your upper body.
  • Breathe in, lower your upper body again without placing it on the floor.
  • Repeat this exercise for a total of three sets of 15 repetitions, with a short break in between.

2. Exercises for abs 2: for oblique abdominal muscles

  • Raise your legs at right angles with your hands at the back of your head and your elbows out.
  • Exhale, moving your left knee and right elbow towards each other. The right leg is stretched out.
  • Breathe in, the upper body is lowered again without being placed on the floor.
  • Repeat this a total of ten times.
  • Then change sides.
  • A total of two sets of 10 repetitions.

3. Exercises for abs 3: for the transverse, deep abdominal muscles

  • Go to the quadruped stand.
  • Now move your shoulders towards the floor and away from your ears. The belly button is pulled inwards.
  • Exhale, raise your knees a little. The middle of the body should be tense.
  • Hold this position for a few breaths.
  • Then put off the knees and released the tension.
  • Repeat this a total of five times.

4. Exercises for abs 4: for the hip

  • Sit on the floor, hands should not be supported.
  • Now pull the belly button firmly inwards.
  • Now the left knee is pulled towards the upper body, the right leg is stretched out.
  • Then change sides.
  • Repeat this exercise ten times and then take a short break.
  • Then again two sets of 10 repetitions.
  • Beginners can also lean their upper body a little more back and/or support themselves with their forearms on the ground.

5. Exercises for abs 5: for the entire abdomen

  • Walk into the forearm support, place the toes so that the body forms a straight line parallel to the ground.
  • Now pull the shoulders from the ears to the ground, the belly button firmly inwards.
  • Now lift your left leg and hold it for three seconds.
  • Then lower again.
  • Change of ends.
  • Repeat this five times on each side.

Don't forget to breathe regularly! Because this is the only way to make the exercises for the stomach really effective...

5 Effective Exercises for Abs - You finally want to get rid of those nasty fat pads on your stomach?



RELATEDHow To Work Lower Abs - 5 Exercises That Will Get You Started

5 Effective Exercises for Abs

Yogurt with strawberries and sesame crunch (low carb)


Delicious low carb breakfast with strawberries and sunflower seeds. Good to prepare and in a glass with lid also good to take away to work.

Low Carb Desserts - Yogurt With Strawberries and Sunflower Seeds


Preparation:

1. Wash the strawberries, remove the green, cut them into small pieces and divide them into two glasses.
2. Mix yogurt with two tablespoons of xylitol and a pinch of vanilla and add to the strawberries.
3. Melt the coconut oil in a small pan, add 2 tablespoons of xylitol and sunflower seeds and fry over medium heat until the sesame is golden yellow.
4. Pour the toasted sunflower seeds over the yoghurt and enjoy.

Ingredients:

  • 180 g yoghurt (Greek)
  • 150 g strawberries
  • 4 tbsp xylitol (e.g. Xucker Premium)
  • 2 tbsp sunflower seeds
  • 1 tsp coconut oil (native)
  • 1 pinch vanilla (ground)

Nutritional Values:
  • Carbohydrates 5 g
  • Protein 4 g
  • Fat 9 g

Low Carb Desserts - Yogurt With Strawberries and Sunflower Seeds (low carb)

According to this diet plan you can lose 10 pounds in 10 days:


At the same time you can see that this is not a strict dictation, you don't have to count calories either, but you should have your scale ready in the kitchen.

Successful Diet Plan - Lose 10 Pounds in 10 Days


Why don't you try and see if the buttermilk gets you? If not, it can easily be replaced by a bowl of low-fat curd cheese.

Please use lean meat only (little pork)

Bread - thin slices, preferably wholemeal bread, because it is more filling and has more fibre.

No burns on the vegetables! Do not use additional fat for cooking. During the whole 10 days you can drink a lot of coffee, tea or mineral water (sweetener without calories is allowed)

The suggestions for the individual days must absolutely be kept, because otherwise the balance between protein numbers and calories comes into slipping. It is essential to keep to the amount of protein, as it removes the growling of the stomach at noon and in the evening you can replace it if you are not working.

In 10 days, if you are overweight, your weight must have decreased by 10 pounds! The treatment can be repeated as often as required until the desired weight is reached.
All this can be eaten -- but it doesn't have to be eaten -- because less is more here too:

Monday - Day 1

Early:
1 - 2 cups of tea or coffee (sweetener no milk)
1 slice of bread, thinly buttered
1 boiled egg
1 apple

Noon:
2 slices of bread
100 g cooked ham (without fat rim)
1 gherkin and 1 jar of juice

In the evening:
1 Orange
1 slice of meat (100 - 200 g)
2 soup ladle vegetables
2 small potatoes
1 glass buttermilk

Tuesday - 2nd day

Early:
1 - 2 cups of coffee or tea
1 slice of bread, thinly buttered
1 tbsp. jam

Noon:
1 banana
2 slices of bread
250 g low-fat curd cheese
1 glass of juice

In the evening:
1 apple
1 lean cutlet or 2 small slices of liver (in grill pan or foil)
2 tbsp. potato salad
1 portion of green salad
1 glass of juice

Wednesday - Day 3

Early:
1 - 2 cups of coffee or tea
1 slice of thinly buttered bread
1 corner cheese (lean)
1 boiled egg

Noon:
2 slices of bread
100 g poultry sausage
1 cup of tea or coffee
1 croissant

In the evening:
1 Orange
100 g meat
1 rice soup ladle
1 large portion of salad
1 - 2 cups of tea

Thursday - 4th day

Early:
1 - 2 cups of coffee or tea
1 slice of bread, thinly buttered
50 g lean sausage
1 Orange

Noon:
2 slices of bread
1 rib (100 g without fat rim)
1 cucumber or 2 tomatoes
1 glass of juice

In the evening:
2 soup ladles Pichelsteiner pot (possibly from a tin)
1 glass buttermilk
2 slices crispbread

Friday - Day 5

Early:
1 - 2 cups of coffee or tea
2 rolls
100 g lean cheese

Noon:
1 banana
2 cups of coffee or tea
1 small piece of apple cake
1 small piece of yeast plait

In the evening:
1 slice lean fish (100 g)
2 tbsp. potato salad
1 large portion of salad
1 small glass of beer or Coke

Saturday - 6th day

Early:
1 - 2 cups of coffee or tea
1 slice of bread, thinly buttered
2 boiled eggs

Noon:
1 soup ladle lean beef goulash
2 small potato dumplings
1 portion of salad
1 glass of juice

In the evening:
2 rolls
100 g sausage (hot or salad)
1 Orange
1 - 2 cups of tea

Sunday - 7th day

Early:
1 - 2 cups of tea or coffee
2 slices of bread, thinly buttered
1 tbsp. jam

Noon:
½ Chicken
2 tbsp. potato salad
3 half canned peaches without juice
1 glass of juice
2 cups of coffee
1 small piece of apple pie or cheesecake

In the evening:
2 slices of bread
50 g lean cheese
20 g butter

RELATED: Keto for Beginners - An Introduction to Ketogenic Nutrition

Monday - Day 8

Early:
1 - 2 cups of coffee or tea
2 rolls
20 g butter
1 tbs of honey

Noon:
1 Orange
2 slices of bread
250 g low-fat curd cheese
1 cup of tea or coffee

In the evening:
1 slice of meatloaf (100 g)
2 soup ladle vegetables
2 small potatoes
1 glass of juice

Tuesday - 9th day

Early:
1 - 2 cups of coffee or tea
1 slice of bread, thinly buttered
50 g lean sausage
1 boiled egg

Noon:
2 slices of bread
100 g cooked ham without fat rim
1 glass of juice
1 cucumber

In the evening:
1 pair of Wiener sausages or 100 g boiled ham or 1 small liver or blood sausage
Lots of sauerkraut
2 small potatoes
1 orange or 1 apple

Wednesday - last day

Early:
1 - 2 cups of coffee or tea
1 slice of bread, thinly buttered
50 g Emmentaler
1 apple

Noon:
2 slices of bread
100 g lean sausage
1 egg

In the evening:
1 slice of meat (100 g)
1 soup ladle noodles
1 large portion of salad
1 glass of buttermilk or juice

You can start all over again next Monday.

Your wish determines your success. As with other diet programs this requires that you make some changes in your lifestyle to see the desired results. But unlike other diet programs, there is no long-term commitment. 10 days... that's all you need to be successful and you'll get the results you want. 


Successful Diet Plan - Lose 10 Pounds in 10 Days - According to this diet plan you can lose 10 pounds in 10 days:


RELATED: 10 Daily Habits That Helps You Lose Weight Easily and Keep it Off

Successful Diet Plan - Lose 10 Pounds in 10 Days!

No-Carb is the new low-carb! Everyone is talking about ketogenic nutrition. Celebrities such as Adriana Lima, Tim Ferriss and Lebron James are fans of this high-fat diet.

Keto for Beginners - An Introduction to Ketogenic Nutrition


"Lebron James makes keto too? Then there must be something to it!" When I heard about my former fellow player and NBA scout for the Philadelphia 76ers Danny, the world's best basketball player and star athlete, I was ready for a new experiment. When I first tried to live ketogenic, I didn't really know how Keto works. I lost too much weight and felt suboptimal. In the meantime I have intensively studied this high-fat diet, conducted further experiments with continuous blood measurements and interviewed top-class keto experts such as Dave Asprey, Ben Greenfield, Marina Lommel and Todd White in the podcast. Keto has become a real trend not only among professional athletes, actors and other artists. There is also activity in our community.

Why Keto? 428 answers from our readers.


A few days ago I sent our readers an email with the following two questions:

  • What is your primary goal with the ketogenic diet?
  • Which one question about the ketogenic diet do you really want answered?

The interim result (answers are still coming in) shows a clear interest in the subject of ketogenic diets. We have received 428 valuable answers so far. On the survey have clicked more than 700 people. Accordingly, our readers primarily want to achieve three different goals with Keto: Burn fat, have more energy and generally be healthier. The great thing is, Keto is very promising in all three areas! But first, let's look at the basics.

What is the condition of ketosis?


Ketosis is a metabolic condition that leads to an increased conversion of fatty acids into so-called ketone bodies in the liver. Ketone bodies are molecules formed in the liver from fatty acids. They are a transportable form of acetyl coenzyme A (acetyl-CoA for short), an acetic acid residue that mitochondria can use to produce energy. Ketone bodies thus serve the body as an alternative source of energy to glucose, which is obtained from the digestion of carbohydrates.

Carbohydrates or simplified sugar (glucose) are the main source of energy for our body. The body's energy supply is essentially ensured by the glucose dissolved in the blood and each body cell can process glucose directly. If we stop supplying carbohydrates, the glucose stores are used up after 24 to 72 hours, depending on the person. Wait, that's pretty short! If our brain were really only running on carbohydrates, would we starve to death after three days at the latest? This would have been fatal for our ancestors in many cases. So from an evolutionary perspective alone, our body must have thought of something else.

In the absence of glucose, our body has learned a cool trick during evolution. If the body stops receiving sugar for several hours, the blood sugar level drops and the pancreas secretes a hormone called glucagon, which in turn causes fatty acids to be converted into transportable ketone bodies. The cells can then generate energy from these ketone bodies, just like from glucose. The reason why a person can survive 50 to 60 days without food is therefore belly bacon. Unbridled feasting actually makes sense from an evolutionary point of view!

What are the scientifically proven advantages of Keto?


Summarized again: The state of ketosis is achieved when the body switches from sugar to fat as the primary source of energy due to a significantly reduced carbohydrate intake (less than 50 grams per day). This condition usually brings with it a whole series of changes.

Weight loss: The ketogenic diet is very good for getting rid of überschüssige pounds. The many fats saturate and unused ketone bodies can easily be poured out again without setting.

Sleep and energy: Ketone bodies offer your Körper an ideal source of energy, which balances the blood sugar level stable hält and various hormones. This will make you sleep better and make you feel rested and fit every morning.

Concentration and mental performance: Some well-known followers of the ketogenic diet, such as Peter Attia, Dave Asprey and Lyle McDonald swear by the mental performance leaps that come with ketosis. I also feel a strongly increased ability to concentrate in the morning. However, I have not yet been able to identify a scientific basis for this and there are critical voices every now and then. The reduced carbohydrates stabilize the blood sugar and the feeling of hunger normalizes. In addition, ketones have an anti-inflammatory effect, giving the body more energy für mental challenges to Verfügung Goodbye Brainfog!

Disease prevention: Ketone bodies protect our body from oxidative stress and are already used in various therapy cycles and for prevention. Positive effects of keto are associated with Alzheimer's, Parkinson's, some cancers, hypertension and Hashimoto's, among others. Only recently, the promising effect of keto on migraine was again highlighted.

Sports: Although many athletes fear the initial drop in performance with fewer carbohydrates, Keto is also promising in competitive sports in the long term. After fat adaptation of the body, many athletes, including basketball player Lebron James and tennis player Novak Djokovic, report longer periods of concentration and faster recovery.

Slowing down the aging process: In the coming years, the use of ketosis and ketone bodies in therapy cycles could revolutionize the treatment of some serious neurological diseases. Ketone bodies protect our body from oxidative stress and are very likely to prevent diseases such as Alzheimer's, multiple sclerosis or Parkinson's disease. To do this, they slow down the natural aging process of the body. If you want to understand the advantages of ketosis more precisely, I can only recommend Peter Attia's really interesting lecture.

Are there any risks with Keto?


Risk of ketoacidosis with insulin deficiency: Ketoacidosis describes an excessive concentration of ketone bodies in the blood. In contrast to ketosis, in ketoacidosis blood gases, blood salts and hormones are life-threatening and must be treated. Since this condition is mainly caused by an acute insulin deficiency, diabetics in particular must be very careful. However, a correctly applied ketogenic diet has enormous potential, especially for diabetics. However, this should be well informed and started in company of a nutritionist or doctor.

Nutrient deficiency: People on a ketogenic diet often do not get enough of some essential minerals and nutrients, including magnesium, potassium, sodium and vitamin D (as fat-soluble), which contribute to a quick recovery of the body after high exertion. Especially people who are dependent on many different nutrients, such as pregnant women and competitive athletes, should be careful and definitely consult an expert if they want to eat a ketogenic diet. Especially in ketosis you should try to keep your electrolyte balance stable. My tip: Add one more spoonful of Himalayan salt to your food or a glass of water in the morning.

Dry eyes: Many people who start ketosis report dry eyes after a few days. This is probably due to the strong dewatering, which goes hand in hand with the strong reduction of carbohydrates. Eye drops from the pharmacy help here.

Conclusion: After a first experiment I was not yet convinced of no carbohydrates on my plate. However, a new experiment with much more background knowledge has so far been very promising. I don't want to miss the long ability to concentrate after my favourite coffee in the morning! I also upgraded this recipe and developed a real Biohacker Coffee to bring you even more flow into your life.

Get started with the 5-step protocol for fast keto entry


For everyone who wants to start with the ketogenic diet right now, we have our 5-step protocol. With it you can easily and quickly achieve your first successes with Keto. However, if you are already advanced and want to delve further into the ketogenic diet, then we have an offer for you below.

1. Reduce the sugar to under 50 grams per day!

The body prefers glucose to ketones and runs on sugar as long as you leave it. Therefore reduce the sugar content in your diet to a minimum (maximum 50 grams per day). This is indeed enormously little and corresponds to just two apples or a cereal bar.

2. Drastically increase the fat content!

Without sugar, you need energy from other sources. That's why you need good quality fatty foods like meat from pasture, fresh fish, regional vegetables, willow butter, olive and coconut oil, avocados and nuts (no peanuts, they're not really nuts either). Many keto beginners do not know what to eat. For this we have created an ingenious Keto-Recipes Ebook, which you can download for free.

3. Start the day perfectly with the Biohacker Coffee!

In order to get over the first withdrawal symptoms with the omission of the usual carbohydrates better, a fat-containing drink is suitable in the morning. The Biohacker Coffee is the most effective and fastest way to recharge your batteries and boost your fat metabolism. The blend of high-quality coffee, willow butter and C8 oil provides energy, sharpens the mental focus and keeps you full for a long time. Products to support a ketogenic diet can be found in our Flowgrade Shop.

4. Accelerate the process with intermittent fasting!

For quick initial success, include two intermittent fasting days, for example Tuesdays and Thursdays, in your diet plan. This gives your body enough time to renew cells and get into ketosis faster. An example keto day with intermittent fasting can be found here! In our recipe book you will find tasty ideas for the post-fasting meal.

5. Stay disciplined until the fat adaptation!

At the beginning of a change to a ketogenic diet, many people feel weak and tired. This is also called "keto flu" or "keto fever" and describes the phase in which enzymes are formed and the body learns to use ketone bodies effectively as an energy source. Once the body has learned to run on fat, it is keto or fat-adapted. This usually takes between 1 and 3 months. Therefore stay disciplined for at least 4 weeks and keep your carbohydrate consumption as low as possible. It will pay off! After the adaptation you can jump back and forth quite simply and also insert an exception day or "Cheat Day".

My 4-week Keto self-experiment


In my sporting past I had little success with Low Carb. I lost weight, but muscle strength and my hormone levels were also totally mixed up. I blamed it on low glycogen stores in the muscles that did not replenish quickly enough after exercise without carbohydrates. Meanwhile I am aware that I simply didn't know my way around enough at that time. I set up a new experiment, got a blood ketone meter (I use the Glucomen LX Plus with these test strips, which you have to buy separately). Even though I've been in good shape all my life due to the many sports, I've always had a hard time getting a six-pack and, above all, keeping it. After my four-week Keto experiment I was very satisfied with the results.

What have I done?

Over 4 weeks I have reduced my carbohydrate intake (with a few exceptions) to below 50 grams of carbohydrates per day. I fasted several times a week (usually 3 to 4 times) for about 16 hours at a time. This method is called intermittent fasting, in which nothing is eaten for a period of 14 to 18 hours. So I didn't eat from 10 pm to about 2 pm, usually even longer. In the morning I had a biohacker coffee. Strictly speaking, coffee interrupts the fasting period. Since I drink the coffee with butter and C8 oil, it even helps to reach the state of ketosis. I measured the ketotic state using my blood ketone levels.

What were my results?

After about 4 days I was in ketosis for the first time with a blood value of 1.8 mmol per liter. I measured beta-ketone or beta-hydroxybutyrate, the most prominent ketone body.

Besides an increased energy level, a more balanced mood and less need for sleep, I made the following observations:

  • From 20.4% to 16.8% body fat (via my Withings Body Fat Monitor)
  • decreased from 105,4 to 99,8 kilos (even if that wasn't my goal)
  • A significantly better HDL / LDL ratio
  • magnesium deficiency (washed out of the body with less carbohydrate intake)
  • About 5 % loss of strength

My body also lost quite a lot of water, as can be seen from the concise veins on my right arm.

My conclusion: Keto is heavy and brings enormous advantages

It was quite difficult for me to stick to the rigorous, low-sugar diet plan. But once I was in ketosis, the announced changes were quickly noticeable. I felt more energetic, needed less sleep and burned noticeably more fat. I also lost water (which accounts for a considerable part of the weight loss) and minerals were probably washed out with it.

Keto for Beginners - An Introduction to Ketogenic Nutrition - No-Carb is the new low-carb! Everyone is talking about ketogenic nutrition



article source

RELATED: Does Breaking the Diet Help You Lose Weight?

Keto for Beginners - An Introduction to Ketogenic Nutrition

Unbelievable but true, breaking your diet can help you lose that undesirable overweight. Not only does it help you lose net weight, it also produces fat loss, starting with the fat in the abdomen, which is one of the main places where fat is stored. In addition, abdominal fat is one of the most harmful to health as it interferes with the metabolism of sugars and fats in the blood (lipids).

Does breaking the diet help you lose weight?


A group of scientists in Australia showed that intermittent energy restriction (diet) improved weight loss efficiency in overweight people. In fact, people who followed the intermittent diet had a greater loss of weight and body fat than people who followed the assigned diet for 30 weeks at a time.

How can this be possible?

To understand this, we must know that when we start a diet, the body undergoes a series of compensatory changes since the hormonal centers located in the brain and in the fatty tissues "interpret" the diet as a state of imbalance that must be corrected. One of these changes is the decrease in basal energy expenditure, which determines how many calories we burn at basal stage per day.

Intermittently dieting prevents the body from slowing down basal energy expenditure, which occurs about two weeks after starting the diet. The free period (when the diet breaks down) prevents this adaptation of the body that slows down the metabolism and allows the basal energy expenditure to increase again to its normal values.

In other words, when dieting intermittently, the body does not "get used to" the low calorie state of being adapted to the lower calorie intake produced by the diet.

These researchers followed a group of patients for 30 weeks, some on a continuous diet and others on a 15-day diet alternating with 15 days of free intake, and found that the group that followed the diet intermittently lost an average of 8.1 kilograms more than the group that followed the diet without interruption during the same time.

This successful intermittent diet approach is currently recommended by major health organizations around the world such as the National Council for Health and Research in Australia.

In conclusion, to lose weight efficiently, periods of caloric restriction or diet should be alternated with periods of rest from the diet. Ideally, this method should be performed under the supervision of a nutritionist.

Does breaking the diet help you lose weight? - This successful intermittent diet approach is currently recommended by major health organizations around the world such as the National Council for Health and Research in Australia.


RELATED: 10 Daily Habits That Helps You Lose Weight Easily and Keep it Off

Does Breaking the Diet Help You Lose Weight?

Lemon is a widely used food in weight loss diets, as its properties help the body to regulate metabolism, eliminate toxins and start the process of burning body fat (weight loss process).

Ginger, Cucumber and Lemon Water to Lose 9 Pounds in One Week


On the other hand, cucumber is also widely used for slimming diets, its high water content is very beneficial and promotes intestinal and skin health.

Ginger, on the other hand, is a food that needs no introduction, and there are so many benefits that we could make an immense list of them. But highlighting its slimming benefits we can name its power to help regulate digestive processes.

GINGER, CUCUMBER AND LEMON WATER TO LOSE 9 POUNDS IN ONE WEEK


This water is very powerful, its properties promote the burning of accumulated fat, starting the slimming process from the first day.


Ingredients

Ginger, Cucumber and Lemon Water


  • 2 liters water
  • 1 cucumber
  • 1 lemon, sliced
  • 2 inch piece fresh ginger, sliced
Preparation

Add the water in a bowl and then proceed to add the remaining ingredients. Prepare this drink at night and let it stand, then consume it in several doses the next day.

In order to obtain the desired results, you should drink 8 glasses of this water a day. The first glass should be consumed immediately upon awakening (fasting).

Consume this water for a week, always preparing it the night before the day you are going to drink it. In 7 days you will see the fabulous results.

Ginger, Cucumber and Lemon Water to Lose 9 Pounds in One Week - This water is very powerful, its properties promote the burning of accumulated fat, starting the slimming process from the first day



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Ginger, Cucumber and Lemon Water to Lose 9 Pounds in One Week