Health Benefits of Keto Diet

Health Benefits of Keto Diet

The ketogenic diet was initially created to treat neurological diseases; however, over the last century, countless researches have been implemented to examine the other health benefits of ketogenic diets. Keto has been proved to offer benefits for a myriad of health conditions:

Ketogenic low carb diet dinner grilled salmon, avocado, broccoli, green bean and boiled egg in bowl served with olives, nuts and chalk board lettering over grey spotted background. Flat lay, space

Heart disease: The ketogenic diet can increase cholesterol levels and decrease body fat and blood sugar—all risk factors affecting heart disease.
Cancer: Keto is currently being applied to treat cancers and slow the development of tumors.
Alzheimer’s disease: Keto may decrease the symptoms of Alzheimer’s disease or slow its development. 

Epilepsy: Research has shown that the ketogenic diet can cause a sizeable decline in the number of seizures appeared in epileptic children.
Parkinson’s disease: One study proved that the diet helped decrease Parkinson’s disease symptoms.
Polycystic ovary syndrome: Keto can decrease insulin levels, which may play a critical role in treating polycystic ovary syndrome.
Brain injuries: One research conducted on animals found that keto can support concussion recovery and post-brain injury recovery.

Acne: Eating less sugar and processed foods lead to lower insulin levels which helps reduce the possibility and frequency of breakouts.
Diabetes: Keto can enhance insulin sensitivity and increase fat loss, which are remarkable benefits for people with type 2 diabetes.


Although more evidence is needed to support keto’s other health benefits. It is quite remarkable, though, that a diet initiated to treat neurological disorders has been able to reduce weight, and could potentially be developed further to treat a large number of human ailments.

Foods to Avoid in Keto

Any food that is high in carbohydrates should be eliminated or removed while attempting to apply ketosis. Some of these foods include:

  Sugary foods: Cake, ice cream, sweet, soda, fruit juice
  Grains or starches: Cereal, pasta, rice, bread, all wheat-based foods
  Fruit: All fruit should be limited, with the exception of certain type of berries.
  Beans: Peas, kidney beans, red beans, chickpeas, lentils
  Root vegetables: Potatoes, sweet potatoes, carrots,
  Low-fat packaged products: These products are highly processed and usually filled with a lot of carbs.
  Condiments and sauces: Many condiments and sauces have  sugar or unhealthy fats. Read the labels!
  Unhealthy fats: Limit fats like vegetable oil and mayonnaise.
  Alcohol: Alcohol beverages are high in carbs

   Sugar-free diet foods: These products are highly processed and high in sugar, which affect ketone levels.

Reasons Why the Keto Diet Can Help You Lose Weight and Burn Fat (part 1)

Reasons Why the Keto Diet Can Help You Lose Weight and Burn Fat (part 1)

A ketogenic diet, or keto, is a low-carb, high-fat diet that can bring a number of health benefits. It effectively makes your body become a fat-burning machine, while simultaneously assisting you lose weight and boosting your metabolism.

How Does Keto Impact Weight Loss?

Keto has some traits that are similar to of the Atkins diet and other low-carb plans. The keto diet concept based on dramatically reducing your carbohydrate consumption and replaces by fat instead. This dietary changes will put your body into a metabolic state called as ketosis.

Ketosis is an absolute normal metabolic function. Normally, when your body doesn’t have enough glucose to burn as energy, it will turn to stored fat instead. Glucose is made when carbohydrates are digested inside your body. Cutting carbs from your diet means lower level of glucose for your body to burn up.

Replacing carbs with fats will trigger acids called ketones to increase in your body. The aim is to force the body to create its fuel from fat, rather than carbs.

While your body is in ketosis mode, it becomes extremely efficient at burning down fat. Ketogenic diets can impact major reductions in blood sugar and insulin levels, which increase additional health benefits.
Ketogenic diets are effective for losing weight and lowering significant risk factors of certain diseases. While low-fat diets are traditionally suggested for those looking to lose weights, research shows that keto is, in fact, a better approach to weight loss.

Unlike many diets, keto will not make you feeling hungry after eating a significant number of calories for the day. Keto is a satisfying and delightful method of dieting. In fact, you can lose weight without trouble of tracking calories intake – the things that annoys many people from adhering to other diets.

There are several reasons why keto is more efficient than traditional diet, including increased protein intake which is advantageous for weight reduction and metabolism.

Ways to Get a Flat Stomach Without Diet or Exercise (Part 3)

Ways to Get a Flat Stomach Without Diet or Exercise (Part 3)

Choose more probiotics.
Probiotics are ‘good’ bacteria that help your digestive system by preventing the gastrointestinal issues which contributes to have a flat stomach. To make sure your plumbing is working at ideal capacity, eating a daily serving of a probiotic-rich food like miso, sauerkraut, yogurt, kimchi, or buttermilk.

Don’t forget prebiotics.
They’re the non-living compounds that enhance the growth of this beneficial bacteria. Vegetables, fruit, nuts, beans, seeds, and whole grains will give your body’s probiotics the energy they need to survive and thrive.

Give up gum.
Because chewing forces you to swallow more air into your body, it can also keep you from fitting into your skinny jeans. Therefore, in case you need to get a fresh breath, you’re better be sucking on a mint or brush it off.

Take a break.
When you’re stress, anxiety and frazzled, your body increases the production of steroids and stress hormones, which negatively impact your digestive system, causing major constipation. Moreover, stress also increases the production of cortisol, a “fight or flight” hormone that sends excess fat directly to your belly in its attempt to protect your vital organs. To reduce tension, taking 30 minutes a day to relax.

Walk it off…
Even if you can’t get to the gym, try to squeeze in a 30-minute light exercise or walking daily. It’s the simple boost in metabolism which will help you burn belly fat more efficiently. And if you want to work out, skip those apps that promise “miraculous abs in minutes.” as due to a recent study, most devices designed to target core don’t live up to their promises. You’ll see much better results by practicing traditional exercise.

Try yoga.
Don’t be fooled by the light movements, yoga might not be a hardcore cardio workout but it has countless of belly-flattening benefits. Many Yoga poses will tighten and tone your tummy in just minutes a day — no crunches necessary!

Reasons You’re Not Losing Belly Fat (Part 2)

Reasons You’re Not Losing Belly Fat (Part 2)

Drink Beer

The carbs, alcohol in beer that contain so much calories to make belly pop. If you consume too many calories — especially if you’re not practicing and eating enough– you’re going to pack on the fat. If you must drink, don’t forget to do it in moderation.

Sports and Energy Drinks Full In Your Fridge

Sports drinks contain a lot of sugar and tons of calories. If you consume too many of these, you’re making yourself gain weight that might end up around your belly. Cut back on sugary, high-calorie beverages such as energy drinks and non-diet sodas.

Not Drinking Enough Water

Researchers show that consuming more water can help you lose more weight. Choosing water instead of sweetened beverages means fewer calories. That can help you reduce that belly fat. It’s also the only drink that can hydrate without adding sugar or other compounds chemicals to your body.

Genetics

Your family gene affects your chances of obesity, to be specific the ability of storing fat. Luckily, there is hope. Setting the right balance between how many calories you consume and how many you burn through exercising can help control your weight, despite your genes.

Not Sleeping Well

Those night time wasted on the fridge are diet killers. Not only that, if you’re not sleeping well, your stress hormones level increase which encourage your body to keep fat to balance out.

Learn good sleep-time habits, such as:

Put away the phone.

Shut down the laptop.

Avoid alcohol or surgery drinks before bed.

Do some your exercise like yoga

Obsessed With the Scale

The good news is that You might lose that belly fat and don’t even realize it. If you’re eating healthy and exercising well, you will soon find your clothes fit. Measurements by your waist size is far more accurate than what the scale. If that waistband is thinner, you may have replaced some belly fat with muscle.

Reasons You’re Not Losing Belly Fat (Part 2)

Reasons You’re Not Losing Belly Fat (Part 2)

Unhealthy food is the biggest driver of big bellies. They are too rich of starchy carbohydrates and bad fats that increase midsection. Instead, have more veggies, eat lean proteins, and get rid of fats from red meats by having healthier fats in seafood, nuts, and avocados.

Eating the Wrong Foods

Even a minor cut back on carbs (grains, pasta, rice, sugars) can help.

Too Into Food

The under-skin belly fat (known as subcutaneous) and the fat under abdominal muscles and around vital organs (known as visceral) create cardiovascular disease, diabetes, high blood pressure and more. Eating too much is contributed for that flab. Reducing the portions can reduce visceral fat.

Smoking

Smoking is dangerous and studies showed that it increases abdominal and visceral fat. You have one more big reason to help you quit.

Stressed

When the stress hormone cortisol increase in your body, fat increase in your belly. Talk to your therapist about how to handle your stress or choosing some easing methods such as exercise, Meditate, Yoga or some other good support system. 

Not Exercising Enough

Reducing belly fat is not easy. If your belly is stretching the tape measure too much — for men, size of 40 inches around the waist, and women, size of 35 inches then they are in need of moderate physical activity (like running, walking) for at least 150 minutes a week, or intensive (weighted gym) for 75, and other physical training at least twice a week. Consult with your doctor before beginning any intense training program.

Doing the Wrong Exercises

Those sit-ups aren’t hard enough. Add weight training to build muscle which help burn more calorie.

Choose aerobic exercise (like walking or running) which works best for reducing fat. Establish a habit, and gradually grow them into intensity to get the highest results.

Sleep for performance

Sleep for performance

Sleep is one of the most vital but overlooked aspects of health, and wellbeing of human life. Having sufficient sleep on a regular basis is crucial for supporting the physical and psychological demands of training and competition. So one can improve performance by simply getting more sleep.

Training and recovery are both important to compete successfully and getting the perfect balance is vital for performing at your best effort. Research suggests that increase sleep quality – and quantity – can lessen the risk of injuries and illness in athletes, enhancing health and improving performance.

A poor sleep is unlikely to put a negative impact on health and performance, however longer-lasting illed-sleep can increase daytime fatigue which resulted in a decline in motivation, concentration and immune system.

Everyone has different sleep needs – and there is no specific rules to be applied to everyone. However, athletes are recommended the amount of night-time sleep between seven to nine hours per night which is particularly true for those athletes with early morning training schedules.

Managing your sleep

External factors such as frequent international travel, stress, high social expectations, and intense training and severe competition can negatively influence on sleep schedules. It is crucial to keep track how much sleep you need in order to function at your best so that you know if you lack of sleep and can manage it effectively. Attempting to follow a set of generic suggestions can create pressure and worries around sleep, which is proved to be ineffective. Instead, try to get an amount of sleep that allows you to eliminate daytime fatigue and maximise the feelings of alertness and concentration.

Don’t miss our next article, in which we will introduce to you some of the best tips that you can apply to get better sleep. For now, sleep tight.

Flat stomach tip from Victoria’s Secret model trainer

Flat stomach tip from Victoria’s Secret model trainer

If you are looking to slim your waistline? This article give you the best exercises to lose belly fat, thanks to top tips from Victoria’s Secret model trainer. Let’s get started 

Plank hold

Get down on your forearms and knees resting on the floor then step your feet back to a plank position. Engage abs to pull towards the ceiling and keep your body in a straight line and spine parallel to the floor. Abs should be pulling toward the ceiling. Start by holding for 20 seconds then work your way up to hold it for as long as you can. Then come back to starting position, rest and repeat three times. 

Side plank

Lie on your right side with your right forearm placing on the floor perpendicular to your body and your left hand resting on your side or on your hip. Legs should be out straight and one scissored in front of another. Engage your belly button in towards your spine while raise your body up by straightening and lengthening the waist so that you are balanced on your right forearm and the bottom of your right foot; as soon as you balanced, lift arm up. Start by holding for 20 seconds and working your way up to a minute. Rest in between each rep, and repeat three times on each side. 

Russian twist

To start, sitting on the floor with your knees bent and heels placed a foot away from your body then slightly lean back while holding a weight with both hands in front of you. Engage your belly button to your spine, twist slowly to one side for three seconds and inhale, then rotate to the other side. Try to complete as many full rotations as possible.

Don’t miss out next post for more ideas to get flat belly from Victoria Secret’s trainers. 

HIIT Workout for weightloss

HIIT Workout for weightloss

Just about every fitness trainer, from famous ones to amateur one, they all share a clear tip for losing belly fat which include of two main things. First, take care of your diet, eating whole foods and give up sugar and processed food. Second, make use of high-intensity interval training (HIIT) workouts as it targets belly fat greatly.
Although you can’t spot reduce belly fat by your own eyes, research shows that high-intensity interval training (HIIT) workouts may be the closest thing we have to a “belly fat workout” due to the fact that those push-and-recover sessions are more effective than traditional cardio at getting rid of stubborn abdominal body fat.
Furthermore, strengthening core muscles can help flatten stomach and drawn-in abs while improve posture and contribute to a more sculpted core. Only 15-minute HIIT workout circuit can blast off belly fat as it combines fat-scorching cardio intervals with standing core exercises that do double duty as your active recovery.

A belly fat workout is only half the battle; HIIT workout also kill the carving feeling of yours wiki TH a strictly diet.
So how to practice HIIT, it’s actually very simple. You should do as many reps as possible of belly fat workout in order with no rest and repeat the circuit 3 times total to complete the 15-minute HIIT workout.
Another option of basic 20-minute HIIT workout to lose belly fat and reveal a slimmer, leaner tummyis alternating between jumping rope and bodyweight excercises.
Here are some of our recommendations
Jump rope
Plank with bunny hops
Jump rope
Air squats
Jump rope
Burpees
Jump rope
Plank jacks
Jump rope
V-ups
You can practice each exercise for 40 seconds at your best effort then take a 20-second rest. A total of two circuit would make up a 20 minute workout, the remember to cool down with three to five minutes of stretching.

Best Cardio Exercises For Weight Loss – Burn Fat To Get A Slim Body Fast (part 1)

Best Cardio Exercises For Weight Loss – Burn Fat To Get A Slim Body Fast (part 1)

Cardio is a vital exercise to get a slim body and shed a few extra pounds by increasing heart rate and burning the calories in the form of glucose and fat. But not all types of cardio are good for weight loss; in fact, moderate-intensity cardio is not as effective as high-intensity cardio. Moderate-intensity cardio might lead to muscle loss and joints injuries. In this post, you will find top high-intensity cardio exercises for weight loss!

1. Intermittent Sprints

Practice Intermittent Sprints in 30 mins might burn up to 1200 calories depending on each people. To Do Intermittent Sprints, set the treadmill at a 3-degree incline and start running at a speed of 6 mph for 1 minute, then increase the speed to 9 or 10 mph and running for 3 minutes. After that, increase the speed up to 14-15 mph and continue the sprint for 30 seconds before slowing down to 10 mph and keep running for 3 minutes.

2. High-Intensity Interval Training

High-Intensity Interval Training in 35 mins might burn up to 500 calories. There are numerous types such as burpees, jumping squats, jumping lunges, high knees, step jumps, etc. The only thing to remember is doing these exercises in the correct form to avoid injuries. First, do a set of 10 reps of each exercise and then take a 10-second break.

3. Rowing

Rowing in 30 mins might burn 200-300 calories. To do rowing, grab the handle of the rowing chord while sitting on the rowing machine. Set the feet on the footrest, keep spine straight, shoulders rolled down, and chest out, engage the abs and back muscles as pulling the handle or the bar toward the abs. Stop pulling when the elbows are behind the body. Remember to squeeze the shoulder blades before returning to the starting position.

How to loose weight with Cardiovascular Exercise

How to loose weight with Cardiovascular Exercise

When you hear the word cardio, you probably think of sweat dripping off your forehead while running on the treadmill on your lunch break without having actual food. It’s true though. Cardiovascular exercise, also called aerobic exercise consists of doing activities with oxygen.

This type of exercise hits large muscle groups, including legs, upper body. It requires intense respiration or controlled breathing, and increases heart rate. The most common forms of cardio exercises include walking, running, swimming, cycling, and gym classes. Cardio machines include rower, elliptical, stair climber, bike, treadmill and the like. 

Cardio exercise play a critical role in burning burn calories and aid in weight loss. In order to increase the rate of losing weight, it’s advised that you combine it with at least two to three days a week of strength training workouts. The amount of cardio burned in order to lose weight depends on various factors like the current weight, diet, daily activity level, and age.

The formula to lose weight is simple as you need to create a calorie deficit which means that the number of calories consume must less than the amount of calories burn. The amount of weight lost depends on the amount of calories burned during exercises over the course of a week. A counting app is recommended to accurately measure the amount burned and consume. These trackers will allow the input if daily food intake and physical activity throughout the day, then calculate the current calories in/calories out equation. 

For the most effective results, you should get at least 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes a week of vigorous-intensity aerobic exercise each week to create a 3,500-calorie deficit, and lose one pound each week. Muscle strength-training activities that involve all major muscle groups are also recommended at least two days each week for prolonging the results.