get into ketosis
Keto Lifestyle Low Carb Diet

How To Get Into Ketosis FAST

Before we dive in and talk about how you can get into ketosis fast, let’s first take a minute to explain what ketosis is.

The keto diet isn’t some magic fad diet that doesn’t work.

It is actually backed by science.

Ketosis is a natural state that occurs anytime your body doesn’t have enough carbs to use a fuel.

When this happens it forces your body to look for a different source of energy.

Whether you are following the keto diet or not, all of us have been in the state of ketosis at some point in our lives.

It can happen when you miss a meal or when you workout to the point of exhaustion.

But for those following the keto diet, getting into ketosis isn’t always as easy as missing a meal.

It takes a little more strategy than that.

Let’s start by talking about the foods you should avoid as they will hinder your ability to go into ketosis.

Avoid all grains, whole meal included (rye, wheat, oats, barley, corn, millet, rice sorghum and buckwheat). Also, avoid all products made from grains; these include foods such as crackers, pasta, pizza, and cookies.

Avoid refined fats and oils like sunflower, canola, grape seed, corn oil, soybean, and Trans-fats such as margarine.

Avoid milk (only full-fat raw milk is acceptable). For coffee, replace milk with reasonable amounts of cream.

Avoid tropical fruits such as bananas, pineapples, mango, papaya, etc., and some high carb fruit.

Avoid fruit juice.

Avoid factory-farmed pork and fish.

Avoid all artificial sweeteners containing Aspartame, Sucralose, Saccharine, etc.

Avoid alcoholic sweet drinks such as beer, and sweet wine

Avoid Soy products

How To Get Into Ketosis FAST

Now that you know what foods you should avoid, let’s talk about a few things you can do to get into ketosis fast.

Keep in mind it takes 48 hours for your body to go into a state of ketosis.

Getting there requires you properly adapt to the keto diet.

Here’s how you can force your body into ketosis faster.

emotional overeating
Diet & Fitness

How To Crush Emotional Overeating and Change Your Life For The Better

The battle of the scale…For some people its a battle that never ends.

Its a battle that leads to unwanted weight gain and years and years of depression.

For millions of people all over the world, the cause of their weight gain can be traced back to their emotions, and how they use food to deal with traumatic, or extremely difficult situations.

What Is Emotional Overeating?

Emotional overeating is exactly what it sounds like. Its overeating based on your emotions. And though it sounds simple, its actually a very complex topic.

People who suffer from emotional overeating will usually eat even when they are full.

Their compulsion to eat is almost always a response to something negative that has happened in their life.

Emotional overeating is also a coping strategy people use to deal with stressful situations.

Why do we turn to food to deal with difficult situations?

Its simple…..food provides comfort.

The problem is the comfort that comes from the food is only temporary.

This means you will continue to overeat in an effort to maintain that level of comfort.

Its literally like a drug, just with food.

Weight Loss and Emotional Overeating

If you are trying to lose weight, emotional overeating will sabotage your results.

Even worse is the fact that constantly overeating will have a negative impact on your health.

gym
Diet & Fitness

5 Reasons You Should Go To The Gym (That Have Nothing To Do With Weight Loss)

We all know the number one reason people go to the gym is to lose weight and get in shape. Doing so is one of the best ways to live a longer, healthier life.

For some people however, getting in shape is not a big enough reason for them to shell out money on a monthly gym membership.

If you are in that category, this post was written just for you. You see, there are a lot of really great reasons to join a gym, that have nothing to do with weight loss.

Here are just five.

You Can Make New Friends

It seems like the older you get, the harder it is to make new friends. Outside of work, meeting new people can seem like a daunting task.

When you go to the gym, you are bound to make a new friend or two. And the best part is you both have a common goal.

While you won’t talk to everybody in the gym, you will find a few people that become close acquaintances.

You Can Improve Your Mental Health

Yes its true, exercising is not just good for your waistline, but its good for your brain too!

Exercising on a regular basis increases the blood flow to your brain, which in turn helps your brain stay healthy.

It Can Boost Your Energy Levels

Have your energy levels been a little low? It could be a sign you need to be more active.

As crazy as it may sound, going to the gym and exercising can give you an instant boost in energy.

Yes, you may initially feel a little tired. But in the long run you will greatly benefit as you will have more energy all throughout the day.

This is because the more energy you use, the more energy your body will produce.

keto diet
Keto Lifestyle Low Carb Diet

4 Health Benefits Associated With The Ketogenic Diet

The ketogenic diet is a low carb diet that focuses on consuming high proteins and fats, but very few carbs.

Eating in this way forces your body to transform fat into fuel and start using it as energy.

This is what makes the keto diet a great option for those looking to lose weight quickly.

But losing weight is just one of the many benefits that come with following a keto diet.

4 Health Benefits Associated With The Ketogenic Diet

Before we dive in and share the 4 health benefits associated with the ketogenic diet, first a little disclaimer. I am not a medical professional.

The information shared in this article is based on research I have done about the keto diet.

You should always consult with a medical professional before trying any new diet.

Now that we have that out the way, let’s jump right in.

Increases The Level of HDL

As you very well know, HDL is the good cholesterol. Its the type of cholesterol you want more of.

When following a low carb diet such as the keto diet, the level of HDL in the body will increase.

This of course is a good thing as the good cholesterol helps lower your risk of heart disease.

It Help With Type 2 Diabetes

By decreasing the amount of carbs you consume, you say goodbye to sugar and insulin. As a result you may not experience the symptoms associated with type 2 diabetes.

weight loss results
Weight Loss

5 Ways To Turbocharge Your Weight Loss Results

I will be 100% honest with you….Losing weight is not easy.

Its takes effort, focus, and a great deal of discipline.

And if your goal is to keep the weight off for good, then you will also need to be consistent with your new way of eating.

Luckily for you, there are a few small tweaks you can make that will help you take your weight loss results to a new level.

Please note there is no need to try and incorporate all of these at the same time.

You should instead take a more gradual approach.

Doing so will make it a lot easier to stick with your new lifestyle changes.

5 Ways To Turbocharge Your Weight Loss Results

Eat Only When You’re Hungry

It sounds funny, but you would be surprised just how many people eat for the sake of eating.

Chances are you do it too without even realizing it.

Ever get bored and go grab a bag of chips?

I know I have….

The problem with eating when you’re not hungry is that you take in unnecessary calories.

Those unnecessary calories can lead to you gaining weight.

Eating when you’re not hungry is a hard habit to break.

Most people don’t even realize they are eating because they do it so much out of habit.

When they are watching TV, they are eating.

When they are talking on the phone, they are eating.

Its just something we often do without really thinking about it.

The key is to make a conscious effort to only eat when you’re hungry.

Pay attention to when you’re eating.

If you’re not hungry, stop immediately.

low carb diet
Low Carb Diet

Four Foods You Must Avoid While On a Low Carb Diet

While a low carb diet as restrictive as most diets, there are still some foods you will want to avoid.

Sugar, of course, is the biggest thing you are trying to avoid.

That doesn’t mean you won’t be able to enjoy your favorite desserts.

It does however mean you will need to find suitable alternatives.

Lucky for you there are hundreds of keto friendly dessert recipes that will help you satisfy your sweet tooth without sabotaging your diet.

Great alternatives for sugar include things such as Stevia and unsweetened apple sauce.

While stevia is a good alternative to sugar, be sure to use it in moderation.

Fruit is also a food you need to watch out for.

Yes, fruit is good for you. And truth be told, you should eat fruit on a daily basis.

However, when you are following the keto diet, or any low carb diet, you must limit the amount of sugar you consume.

So limit your fruit intake to a few slice per day.

Fruit juices should be avoided. They are loaded with added sugars and tend to have very little fiber.

Always read the food labels before purchasing any bottled juice.

start keto diet
Keto Lifestyle

How To Get Started With The Keto Diet…The Right Way!

So you’ve heard about the keto diet and you are super excited to give it a try.

First let me say congratulations on taking the first step to a new and improved you.

The keto diet has been proven to not only help you lose weight, but to help transform your health as well.

Let’s dive right in and share a few tips on how you can start the keto diet the right way!

How To Get Started With The Keto Diet…The Right Way!

Weigh Yourself

The great thing about the keto diet is it doesn’t require you obsess over the scale.

However, it is still a good idea to know what your starting point is.

If your main goal is to lose weight, tracking progress is a lot easier when you know your starting weight.

Whatever you do, please avoid becoming obsessed with the scale.

If you focus too much on the number on the scale, you will get frustrated, lose sight of your goal, and quit.

Weighing yourself once a week is plenty.

Look For Healthy Alternatives

Going on the keto diet doesn’t mean yo have to give up your favorite foods.

You will however need to make a few adjustments.

Luckily, every dish you love will more than likely have a low carb alternative that is just as tasty.

Before you can look for healthy alternatives you must first learn how to read food labels.

Unfortunately, food labels can be very deceiving.

While there are hundreds of low carb products on the super market shelf, many of them are loaded with added sugars.

Some of them may indeed be a good option. Most of them will not.

It is best you stay away from the “low carb” products and simply choose healthier substitutes.

The same advice should be following when it comes to foods labeled as “low fat”

Generally speaking the fat has been replaced with added sugars. Which is something you want to stay away from.

benefits of a low carb diet
Low Carb Diet

5 Often Overlooked Benefits of a Low Carb Diet

Low carb diets such as the ketogenic diet are known for their ability to help you lose weight fast.

But when you take a closer look, you see there is much more than meets the eye.

As a matter of fact, weight loss is simply a by product of a low carb diet.

Its more of a bonus than the real benefit.

According to science, low carb diets like the keto diet have many additional medical benefits.

Let’s start by talking about the problem with the Standard American Diet.

Because it is a high carb diet, it consists of many processed ingredients and sugars.

As you very well know, processed foods provide no nutritional value.

Yes, they do indeed taste delicious. But they are nothing more than empty calories.

Most processed foods rob your body of the nutrients it needs to remain healthy.

With that being said, here are a few benefits that come with lowering your carbohydrate intake.

5 Often Overlooked Benefits of a Low Carb Diet

Benefit #1 – Can Help Control Blood Sugar

Keeping blood sugar levels low is vital for those who are trying to manage diabetes.

It is just as important for those wanting to prevent diabetes.

Most people suffering from diabetes are also overweight.

That makes following a weight loss regimen a natural fit.

But a low carb diet can do much more than just help you lose weight.

Anytime you eat carbohydrates they get converted into sugar.

If you are a diabetic, this spike in sugar can cause serious problems.

A low carb diet will prevent sugar spikes and give you the ability to better control your blood sugar.

working out at home
Workout Tips

How To Stay Motivated When Working Out At Home

Tell me if this sounds familiar.

You’ve had a long day at work. You get off around 6PM but don’t make it home until close to 8PM.

You’re super tired and all you want to do is put your feet up and relax.

Exercise is the last thing you want to make time for.

Most people, with their overly busy schedules, find it hard enough to cook a meal at home.

Adding in exercise is just another thing to add to your to do list.

Technology Has Changed The Game

Thanks to the internet a lack of time is no longer a valid excuse not to workout.

You can go to YouTube, look up a workout, and within 5 minutes be working out at home.

Its really that simple.

So now the question isn’t how do I make time to exercise?

The question is how do I stay motivated?

What Makes Working Out At Home So Difficult?

The gym is a great place for people all fitness levels to go and workout.

And while the gym can be intimidating to some, for others it serves as a great source of motivation.

When working out at home you don’t have the source of motivation.

You therefore have to find fun ways to keep yourself motivated.

keto diet mistakes
Keto Lifestyle Low Carb Diet

The 5 Most Common Keto Diet Mistakes Everyone Makes

The keto diet is one of the most popular diets currently floating around the internet.

Thousands of people have now used it to not only get in great shape, but to also transform their health.

However, as with all new diets, its takes a little time to adapt to following a keto lifestyle.

And while you are bound to make a few mistakes, you can limit the amount of damage by learning about, and properly preparing for said mistakes.

5 Common Keto Diet Mistakes

Eating Too Many Carbs

The keto diet is a low carb diet.

The problem is “low carb” means something different to everyone.

For some people low carb  means anything between 100 and 150 grams per day.

And while you can get great results eating carbs in this range, for the keto diet it would be considered excessive.

In order for the keto diet to be effective your body must achieve a state of ketosis.

To achieve ketosis you must keep your carbs below 50 grams per day.

Not Eating Enough Fats

The keto diet is a high fat diet.

For most people this is scary as they have been programmed to believe fat makes you fat.

First and foremost, fat does not make you fat.

Its actually good for you.

And to get the most out of the keto diet you must make sure you are eating enough of it.

The key is eating the right kinds of fats.

Focus on monounsaturated and saturated fats.