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The Keto Diet Explained

In the world of weight loss diets, one common name that seems to popup regularly in recent times is keto diet. Although it is new, it has created big ripples when you talk about losing excess body weight without harming your overall health. Most of you must have heard about it. However, very few of you probably know how to practice the keto diet properly. So, if you are a keto diet beginner, this guide will be a great starting point.

What Do You Mean By Ketogenic Diet?

In simple terms, a ketogenic diet is one which induces your body to start a process known as ketosis. In this process, your body switches its attention to the stored fats in your body for its primary source of energy, rather than burning carbohydrates for energy. In a keto diet, you need to consume a high amount of good and healthy fat, along with a good portion of protein and very low carbs. All these days your body used to turn carbohydrates into glucose, which was used for energy. However, this made all the fat that you consume get stored in your body and results in a weight gain. Switching to a keto diet will force your body to change its ways and use the stored fat for energy, which will ultimately help you shed excess body weight.

Keto Diet Includes Filling and Satiating Food

If you talk with a few people, who have tried a keto diet successfully in the past, you will come to know that restricting calories in such a diet is very simple. As discussed above, a keto diet includes a high level of fat and protein intake on a regular basis. Both of them are quite fulfilling and rather delicious. If you get rid of carbs and refined sugar from your daily diet, you will come to know that approximately 2000 calories worth of space remain in your stomach, which is quite a large area to fill. Most of the keto dieters find it difficult to consume enough food every day.

How to Ensure a Proper Keto Diet?

When it comes to a keto diet, it simply means a proper balance between all your macronutrients that you consume every day. According to experts, a proper and well-balanced keto diet will include around 60% of fat, 35% of protein and a mere 5% of carbs. It is highly recommended to consume not more than 50gms of carbs every day. When you begin your keto diet, it is advisable that you start off with a daily intake of 20gm of carbs. This level of strictness will allow your body to enter ketosis for sure. During the first couple of weeks it is very important that you keep a proper track of every liquid or morsel of food that enters your system. Once you develop an understanding of your daily diet chart, you can easily adjust your dietary habits to suit a low carb diet plan. It is good for you to know that during ketosis, your body will get rid of excess ketone bodies through sweat, breath, and urine. You can also check the ketone level in your urine to see whether your body is in ketosis or not.

,http://t2conline.com/the-keto-diet-explained/ http://weightless.site/2018/05/31/the-keto-diet-explained/

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These are the best times to exercise to lose weight, run faster

The key to crushing your fitness goals may come down to something as simple as changing the time you workout.

If you want to run faster and lift heavier, research shows you should hit that snooze button and workout in the afternoon, according to Daniel Pink, author of, “When: The Scientific Secrets of Perfect Timing.”

PHOTO: In this undated stock photo, a woman exercises using red dumbbells. — In this undated stock photo, a woman exercises using red dumbbells.

Morning workout benefits

If you want to lose weight, set your alarm for an early morning workout, according to Pink, who analyzed decades of research for the book.

“There really isn't a perfect time to exercise,” he told ABC News. “It really depends on what you're trying to achieve.”

People who hit the gym for their mental health are better off exercising the morning, noted Pink.

"One of the greatest benefits of morning exercise, at least in my view, is that exercise gives us a mood boost," he said. "We feel better."

PHOTO: Women in a yoga class practicing in a huge rooftop studio in this undated stock photo. — Women in a yoga class practising in a huge rooftop studio in this undated stock photo.

Pink added, "That can last a long time and if you exercise in the morning, you get that mood boost and it lasts a big chunk of the day."

Perks of an afternoon workout

On the other hand, if you want to set personal records, working out in the afternoon or early evening can help you reach your peak performance.

"Afternoon exercise seems to be better for performance overall," he said. "Lung performance is higher at that time of day and eye-hand coordination is better that time of day and also speed is better."

Pink attributes that quality to the fact that our bodies are more warmed up by the middle to end of the day.

For that same reason, afternoon and evening exercise is preferred to avoid injury because, according to Pink, "you're literally more warmed up."

PHOTO: What time you should exercise depends on your goals, according to When author Daniel Pink. — What time you should exercise depends on your goals, according to "When" author Daniel Pink.

What an evening workout is good for

If you want to actually enjoy exercise, and not dread it, you can also sleep in and schedule an evening workout instead.

"Late afternoon, early evening exercise, people report enjoying it more at that time of day, particularly, finding it less effortful," Pink said. "I think the reason for that is body temperature."

He continued, "We're more warmed up and so people seem to enjoy it more, and find it less of a strain."

"When" by Pink explains the best time to do anything, from running a marathon to asking for a raise to writing a book.

PHOTO: The book cover of When: The Scientific Secrets of Perfect Timing, written by Daniel H. Pink in this undated photo. — The book cover of "When: The Scientific Secrets of Perfect Timing," written by Daniel H. Pink in this undated photo.

No matter your goal, Pink found motivation for exercise also comes when you are facing a life milestone, like the end of a decade.

"29-year-olds are twice as likely to run a first marathon as 28-year-olds and 30-year-olds," he said. "Another age at which people are disproportionately likely to run a first marathon is 39 and also 49. It all has to do with endings."

"When we get to the end of something, even something as arbitrary as a life decade, it tends to energize us," Pink explained. "We kick a little bit harder."

Hear more from Daniel Pink on the “10% Happier With Dan Harris” podcast on Apple Podcasts, Spotify, TuneIn, Google Play Music, Stitcher, ABC Radio Podcasts and on the ABC News mobile app under the “Listen” tab.

, 2018-04-19 08:04:00, , http://abcnews.go.com/GMA/Wellness/best-times-exercise-lose-weight-run-faster/story?id=54453652 http://weightless.site/2018/05/07/these-are-the-best-times-to-exercise-to-lose-weight-run-faster/

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Lose weight faster, follow these 5 easy ways to boost metabolism

Thanks to our modern day lifestyle, a sluggish metabolism is increasingly common. When your metabolism levels are low, you feel fatigued all the time, have trouble concentrating and are lacking in vigour. Having decreased levels of metabolism also puts you on the fast track to diabetes, high cholesterol and cardiovascular diseases. Surely, you want to avoid that.

Dr Abhishek Subhash, General Physician, Bhatia Hospital, Mumbai shares tips on how to boost metabolism:

Examine your diet

Consuming protein-rich foods steps up your metabolism. Protein helps you build muscles. Go for lean meats like fish and chicken, pulses, almonds and walnuts. Vegetarians and vegans can include more of legumes, pulses, whole grains, soy bean and soy milk, and tofu in their diet.

Sip on beverages

Green tea is said to increase your metabolism by 4%. A couple of cups a day should be enough to reap the benefits. The caffeine in your coffee is also a good source to increase your metabolism rate.

Exercise is not optional

A high-intensity workout in a short period of time will do wonders for you. Cross fit is the best form of exercise here but you can also opt for functional training or calisthenics. You will feel super energized and your Basal Metabolic Rate will soar. BMR basically affects the rate that a person burns calories. Along with exercise, it’s mandatory that you also spend some time weight training. That’s how you’ll really build muscles and amp up your metabolism.

Use coconut oil to cook

Previously coconut oil was thought to be evil but now people have realised that it’s good for you. Even Western chefs are incorporating it in their dishes. Coconut oil contains medium trans fat, and fatty chains help you build your metabolism rate.

Change your lifestyle

Get at least six to seven hours of sleep. Find a way to relieve personal and professional stress – be it through seeing a therapist, doing yoga or practicing meditation. If you lead a sedentary lifestyle, make sure you walk more, or at least take the stairs. All of this is essential to up your metabolism.

Follow @htlifeandstyle for more

, https://www.hindustantimes.com/fitness/lose-weight-faster-follow-these-5-easy-ways-to-boost-metabolism/story-DkXJnOiU0LjLdNAdb1f9zO.html http://weightless.site/2018/05/07/lose-weight-faster-follow-these-5-easy-ways-to-boost-metabolism/

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Does skipping breakfast make you fat? Busting the myths around intermittent fasting

Intermittent fasting is one of the oldest and cheapest ways to restrict calories. You sidetrack expensive diet clubs, nutrition programs and complicated diet plans. However, every time I bring up the subject of fasting with clients they look back in complete horror that I dare suggest such a thing.

Immediately, the myths surrounding fasting are hurled back in my direction. It's like people are appalled at the idea that restricting food for short periods of time will create immediate death!

The 5:2 diet created some intrigue around the idea of fasting for short periods and is used very successfully for a lot of people. They eat normally for 5 days of the week and fast for 2, eating only 500 calories on fasting days. On average over the period of a week this creates a calorie deficit which enables people to lose weight.

Let me run through some of the myths surrounding Intermittent Fasting (IF):

1. Starvation makes the body hold onto excess body fat

By skipping meals it's commonly thought that your metabolism slows down and your body is not burning calories like it should. Therefore, when you start eating again your body stores away more fat than usual resulting in more weight gain. Research was carried out using doubly labelled water which can assess how many calories a person is eating. When studies use “doubly labelled water to assess total 24h energy expenditure (they) find that no difference between nibbling and gorging”. [Bellisle et al.1997] Therefore, there is no evidence to suggest that skipping meals increases your body chances of storing extra body fat.

We have been conditioned to believe that you have to breakfast like a 'King'. It doesn't matter what time of the day you eat your calories it's that total amount that will ascertain calorie surplus or deficit. If you are not hungry in the morning do not eat. Eat only when you are hungry.

Research from Dhurandhar et al. (2014) says: “A recommendation to eat (or skip) breakfast had no discernible effect on weight loss in free living adults who were attempting to lose weight." Therefore, skipping breakfast won't make you fat.

3. It's better for your metabolism to eat smaller and often

Another commonly held myth is that meals broken into smaller and more frequent sittings encourages the body to burn more fat. The research from Cameron et al. (2014) says that when comparing 3 meals a day to 6 meals, “we conclude that increasing meal frequency does not promote greater weight loss.”

4. Fasting makes your body eat into muscle tissue

Within the fitness industry we work hard to gain precious muscle which protects our metabolism and helps keeps us lean. The very thought of compromising this leaves some people aghast at the though of fasting. Research says, “less fat free mass was lost in response to intermittent calorie restriction (CR) versus daily CR. These findings suggest that these diets are equally as effective in decreasing body weight and fat mass although intermittent CR may be more effective for the retention of lean mass,” Varady (2011) Therefore IF is better for retaining muscle than restricting calories on a day to day basis.

We hear all too often that keeping cortisol levels low will help keep you leaner. Low calorie diets and restricting meals fall into category. Comparing one meal vs three meals, research says “one meal per day led to a significant modification in body composition (fat mass decreased) and a significant decrease in cortisol concentrations”. State et al. (2007).

There are many different protocols that can be used with intermittent fasting. It can be used primarily as a way to restrict calories and I use it with a lot of clients.

Furthermore, it can be used a flexible way to maintain your weight based on your unique lifestyle. You can fast on alternate days, 12 hour fasts, 16 hour fasts, 5:2. There are many healthy way to fast which can be designed safely around the individual client lifestyle and client body composition goals:

It allows a guilt free way of enjoying social occasions and socially accepted meals.

It's perfect if you prefer larger sized meals less often or if you are not a breakfast/dinner eater.

Busy individuals who are time pressured can find it works as can clients who are struggling with appetite.

By taking the pressure away from thoughts of food making it can also help make it easier for some clients to lose weight.

I wouldn't recommend fasting for pregnant women and if you are on medication it's important to check with your doctor before embarking on this journey. Make sure that when you are setting up your IF protocol that it is in line with your goals.

If you are interested in obtaining a unique and personalised fat loss program in line with your goals feel free to contact me via my website or contact me on: Facebook, Instagram or Snapchat.

, https://www.belfastlive.co.uk/whats-on/food-drink-news/skipping-breakfast-make-you-fat-14513271 https://weightless.site/2018/04/26/does-skipping-breakfast-make-you-fat-busting-the-myths-around-intermittent-fasting/

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The Keto Diet Explained