the ketogenic diet
Keto Lifestyle

A Quick Beginners Guide To The Ketogenic Diet

The Beginners Guide To The Ketogenic Diet

For most of our lives we’ve been told the key to living a healthy life is to consume a diet that consists of high carbohydrates, moderate protein, and low fat.

If you were to eat a high fat diet it would lead to you gaining a lot of weight.

Or at least that’s what we were lead to believe.

Because of this many people have started cutting all fats from their diets.

As you very well know, this type of dramatic approach never works.

Luckily you don’t have to take that approach.

What Is The Ketogenic Diet?

The ketogenic diet is basically the complete opposite of the average traditional diet.

Instead of trying to avoid fat altogether, this diet encourages you to consume high amounts of high quality, healthy fats.

While you won’t be eliminating fats, you will be limiting the amount of carbs you eat.

Instead of consuming high amounts of carbs you will replace them with high quality protein sources.

On this diet you will get 15% of your calories from carbs, 25% of your calories from protein, and 60% of your calories from fat.

Can You Lose Weight With The Ketogenic Diet?

In one word, YES! You can indeed lose weight on the ketogenic diet.

Here’s how it works.

When you are on a low carb diet your body goes into a state of fat oxidation.

This state is known as ketosis.

When your body has a higher supply of fat, and you are eating fewer meals throughout the day, that is when you will enter into ketosis.

Your body will go into a fasting phase.

Once in this fasting phase your body will start to use stored fat as fuel.

Once this happens you will start to effectively burn calories and fat that has potentially been stored up for years.

myths about protein
Diet & Nutrition

5 Myths About Protein That Are Destroying Your Results

Its no secret that protein is a vital part of a healthy diet.

However, there are also a ton of myths about protein that confuse people and lead them down the wrong path.

Yes protein is an essential nutrient, but not everything you hear about it is true.

5 Myths About Protein That Will Destroy Your Results

Protein Myth #1 – All Protein Is The Same

One thing you must understand is not all protein is created equal.

Once protein enters the body it gets broken down into amino acids.

The source of that protein will determine what happens once your body breaks it down.

For example, animal and plant sources of protein are not the same.

Plant sources of protein do not contain the essential amino acids your body needs.

Because of this it is harder for your body to extract a decent amount of protein from plant sources.

Here are 20 high protein foods that are absolutely delicious!

Protein Myth #2 – Protein Magically Helps You Build Muscle

Yes, protein can help you build muscle.

But its not a magic trick. You can’t just consume protein and expect your muscles to start to magically get bigger.

The key to building muscle is following an effective workout routine.

When you combine a good muscle building program with proper protein consumption, that’s a recipe for success.

the paleo diet
The Paleo Diet

5 Things You Didn’t Know About The Paleo Diet

Crossfitters all over the world have fell in love with the paleo diet.

After all, who wouldn’t love eating all the meat and vegetables they can stand?

What Is The Paleo Diet?

The paleo diet, which is short for paleolithic, is based around the idea of only eating foods that were eaten by early humans.

You will only eat foods that were available during the hunter-gatherer times.

What this basically means is you will only eat foods that have been naturally sourced, have not gone through any processing, and do not contain any additives or preservatives.

If a food has been created chemically it will not be allowed while on the paleo diet.

You’re probably thinking that doesn’t leave you with a lot of options.

But truth be told, this is the exact way we should be eating.

Back in the paleolithic era you didn’t hear about all the diseases you hear about now.

That is a direct result of how humans ate back then.

Modern food is causing us to pack on the pounds and develop all sorts of illnesses.

Could moving back to a diet centered around unprocessed foods be the solution to weight loss, fatigue, and many of the illnesses plaguing us today?

It could be very possible the paleo diet could be just what we need to reclaim our health.

Ketosis and Fat Loss
Keto Lifestyle Low Carb Diet

Ketosis and Fat Loss – Everything You Need To Know

While there is no shortage of diets that promise to help you lose weight, the reality is most of them don’t work.

And if they do, at what cost?

Most diets, no matter how they are set up, revolve around creating and maintaining a caloric deficit.

A caloric deficit is when you eat fewer calories on a daily basis than your body needs to function normally.

While everyone’s calorie needs are different, the average person needs around 2000-2500 calories per day to maintain their current weight.

A traditional diet will require you start by reducing your calories by about 20%.

If you currently eating 2000 calories per day, that means you will cut back to 1600.

Traditional diets focus solely on calories and not on the macronutrients of each food.

Will you lose weight by cutting your calories per day by 20%? Of course you will!

However, once you hit the dreaded plateau you may find it difficult to continue with the diet.

For most people, the next logical step is to try a new diet. And that is where high fat diets come in to play.

Ketosis and Fat Loss – Everything You Need To Know

Can a high fat diet really help you lose weight?

The simple answer is yes!

As counter intuitive as it may seem, a high fat diet can indeed help you lose weight.

When you are on a high fat diet your body goes into a state of ketosis which is extremely effective at promoting both fat loss and weight loss?

What Is Ketosis?

On a very basic level, ketosis is nothing more than a metabolic state.

When your body needs energy it has the ability to get that energy from various sources.

However, the primary source of energy, or fuel, your body uses is from carbohydrates.

When carbohydrates aren’t present in your system your body will look for other sources of fuel, in this case ketones.

When you are in ketosis your body will immediately start using ketones as fuel due to low glucose levels.

By following a low carb diet you literally force your body into ketosis.

Once this happens your body will start to burn more fat.

tone your body in six weeks
Diet & Nutrition Weight Loss

How To Tone Your Body In Six Weeks

For most people getting slim and fit is a big challenge.

However, that doesn’t mean its impossible.

As a matter of fact, by making the right adjustments to your diet you will be able to see a noticeable difference in your waistline in just 6 weeks.

So now the question is where do you start?

What type of changes do you need to make to your diet to get the results you desire?

It all boils down to the foods you eat.

4 Diet Strategies That Will Help You Tone Your Body In Six Weeks

By following these 4 diet strategies you put yourself in a great position to tone your body in six weeks.

Diet Strategy #1 – Watch Out For Belly Bloaters

What are belly bloaters?

Belly bloaters are foods and beverages that cause you to bloat.

By eliminating, or reducing, these foods, your belly can literally start to slim down in a matter of days.

All carbonated beverages, due to the air component, cause you to bloat.

For the next six weeks cut them out and drink only water.

There are also certain vegetables that cause you to bloat.

For example, broccoli, though extremely healthy, contains FODMAPs which may cause you to bloat.

Great alternatives would be vegetables such as spinach, sweet potatoes, and cucumbers.

Hard candy and chewing gum can also cause bloating because they cause you to take in more air.

The biggest offender of them all is dairy products.

If you are allergic to lactose dairy products can cause serious bloating.

For the next six weeks cut out all dairy products.

Here are a few alternatives that will provide you with the same benefits.

Diet Strategy #2 – Increase Your Fiber Intake

When you are trying to slim down fiber can prove to be one of your best friends.

Foods high in fiber tend to be low calorie yet very dense.

This basically means they will fill you up without causing you to pack on the extra pounds.

Even better is the fact that fiber does a really great job of forcing toxins out of your body.

Most fruits and vegetables are a great source of fiber. Especially the ones with skin.

Make an effort to eat at least 5 servings of fruits and vegetables everyday.

Whole grain products such as oatmeal are also great sources of fiber.

workout tips
Weight Loss Workout Tips

11 Workout Tips For The Plus Size Individual

In order to lose weight you must eat less and move more.

The problem is, if you are a plus size individual, moving more can be a daunting task.

Either your mobility is not at its best, or you feel uncomfortable going to the gym.

No matter what the reason, these 11 workout tips will help you get moving!

11 Workout Tips For The Plus Size Individual

Set Short Term Goals

If you have a lot of weight to lose it can seem overwhelming.

Setting short term goals can help eliminate some of the overwhelm so you don’t get stuck.

When you reach one of your short term goals, reward yourself.

Doing so can serve as motivation to keep going.

Choose The Right Classes

If you opt to get a gym membership, make sure you choose classes that are right for you.

Many gyms now offer classes designed for specific groups.

For example, there are classes designed for the older generation, and there are classes designed for those who are overweight.

Before signing up for a gym membership ask if they have classes designed specifically for plus size individuals.

If they do not, go find a gym that does.

Go For a Walk

If a gym membership doesn’t suit you, just go outside and start walking.

The great thing about walking is its free, doesn’t require any special equipment (other than a decent pair of walking shoes), and its very effective.

Start with short distances and work your way up as you get stronger.

sustainable weight loss
Weight Loss

How To Create a Sustainable Weight Loss Mindset

When it comes to losing weight mindset is everything.

In order to get the best results your body and mind must work together.

While you can easily lose weight by spending 2 hours in the gym everyday, you won’t be able to maintain that weight loss until you change the way you think.

Here’s how you can create a long term game plan that will result in sustainable weight loss.

Change The Way You Think About Eating

Sustainable weight loss starts in the kitchen. Here are a few ways you can change the way you think about eating.

Eat Foods You Like

You will never keep the weight off if you don’t like the foods you are eating.

Luckily, with so many nutritious foods available, finding something you like shouldn’t be a problem.

If you don’t like broccoli, consider eating another green vegetable such as spinach or green beans.

No need to torture yourself with foods you don’t like.

Know Your Caloric Needs

There are a lot of different factors that go into determining how many calories you need on a daily basis.

Things such as your age, current weight, and activity level will all impact your caloric needs.

Here is a calorie calculator you can use to find out how many calories you really need.

Focus on Eating a Balanced Diet

Balance is your friend when it comes to sustainable weight loss.

You may be able to survive on 500 calories a day for a few days, but eventually you will cave and eat everything in sight.

Instead of restricting your calories, focus on eating a balanced diet.

Doing so will ensure you lose the weight and keep it off for good.

women can lose weight
Weight Loss

How Women Can Lose Weight By Eating More

If you’re a woman trying to lose weight, the last thing you want to hear is you should eat more.

After all, you have to restrict your calories if you want to lose weight right?

WRONG!!!

For a variety of different reasons women almost always opt for the crazy fad diet when trying to lose weight.

The problem is the fad diet never works…at least not in the long run.

Yes you will drop a few pounds in the first few days.

But generally speaking you will gain it all back the moment you return to your regular eating habits.

Here’s the really great thing about losing weight and getting into great shape.

You don’t have to starve or deprive yourself to do so.

As a matter of fact, women can lose weight by eating more like men.

Before you run off and call us crazy, please take the time to review a few of these tips.

If implemented they will help you lose weight and keep it off for good.

How To Eat More Like a Man

Master Quick Recipes

Most men do not enjoy spending hours in the kitchen.

Because of this they have mastered the art of making quick recipes.

Stir fry is the perfect quick recipe. Its easy, delicious, and most importantly, full of nutrients.

Here are 20 super easy dinner recipes you can try.

Grill as Often as You Can

In most families it is the men that do all the barbecuing.

But hey ladies, you can get in on the action too.

The great thing about grilling is it adds a ton of flavor to your food with minimal effort.

It also helps you control the fat which is beneficial to those looking to drop a few pounds.

stop sabotaging your diet
Diet & Nutrition

How To Stop Sabotaging Your Diet

Dieting is tough!

And no matter how committed you are to your diet, there will come a time when you will feel the need to cheat.

Not let’s be clear, there is nothing wrong with enjoying your favorite foods.

But you must do so in moderation.

The problem is we often stack the deck against ourselves without even realizing it.

We already know it can be a challenge to stick with to a diet.

Why not give yourself the best chance for success by removing some of the most likely obstacles?

How To Stop Sabotaging Your Diet

Avoid Eating Out (Too Often)

While you can find healthy options at most fast food restaurants, you are better off preparing your own meals at home.

Eating out is okay sometimes. But it should not be something you do on a regular basis.

Measure Your Food

This may seem like a hassle but it is a vital part of your overall success.

Most people have no idea how much they are eating. Because of this they eat way more calories than they realize.

Food scales and measuring cups are super inexpensive and can be found almost anywhere.

Measuring your food will give you a clear view of just how much you are eating.

Avoid Cutting Your Calories Too Low

Keep in mind you didn’t gain those extra pounds overnight.

You should therefore avoid trying to lose the weight overnight.

Most people are in such a hurry to lose weight that they cut their calories to dangerously low levels.

And while you will lose weight by consuming so few calories, that weight loss won’t be long term.

Instead of restricting your calories, focus on eating a healthy, well balanced diet.

stay safe at the gym
Workout Tips

Is The Gym Making You Sick? – 5 Ways To Protect Yourself

When you go to the gym you go to get fit and healthy.

You go to improve your cardiovascular health and transform your physique.

However, what you may not realize, is that every time you go to the gym you are exposing yourself to billions of germs and viruses that can make you sick.

Top 5 Places Germs are Hiding at The Gym

The Gym Floor

Do you know how many dirty shoes walk on the gym floor on a daily basis?

The gym floor is literally a camp group for nasty germs.

It is covered in dirt and sweat that gives germs everything they need to thrive.

The Locker Room Floor

The locker room floor tends to have more germs than the gym floor.

This is because locker rooms are warm and moist.

Warm and moist environments are breeding grounds for viruses and fungi to grow.

Athlete’s foot is one of the most common diseases people pick up at the gym.

You should therefore NEVER walk around with your shoes off.

Water Fountains

If at all possible, never use the water fountain at a gym.

A study done by the University of Arizona found that water fountains are one of the nastiest places in the gym.

They have more germs than even the locker room floors.

Always take your own water bottles.

The Gym Equipment

When a sweaty person gets up off a machine, they are leaving behind a host of nasty germs.

The same goes for dumbbells, weight plates, and anything else you touch in the gym.

If a gym goer sneezes into their hands, which happens all the time, that can easily cause over 100,000 infectious particles to be transferred onto the equipment.

Saunas, Hot Tubs, Swimming Pools, and Showers

All four of these spaces have two things in common. They are wet and they are warm.

Wet and warm places are a breeding ground for fungi, flu viruses, giardia, and a host of dangerous bacteria.