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!

Ways to Get a Flat Stomach Without Diet or Exercise (Part 2)

Ways to Get a Flat Stomach Without Diet or Exercise (Part 2)

Perfect your posture.
Straighten up and your body look better right away as with good posture, you’re automatically engaging and toning your stomach muscles. If you need to remind yourself to stand straight, use a few sticky notes.

Sip more water.
Keep those water coming! Being hydrated helps the body lessen up to four excess pounds around your belly. Aim for intake of at least eight cups of water daily.

Eat more high-water foods

Yep, high-water foods like fruits and veggies will fill your belly up faster. We recommend to begin your meal with soup, salad, or some sliced steamed veggies and spicy hummus. The combo of hot peppers and the chickpeas’ soluble fiber can help control hunger.

Brew some coffee.
Another win method for your day: Caffeinated coffee is a natural therapy, which helps you by eliminating excess water in the body and keep things moving in your gut. The regular bowel activities help keep a flatter belly.

Snack on nuts.
Research has found that eating nuts help us having a lower waist circumference as nuts are rich in monounsaturated fats, making them a more satisfying choice of food than carb-based food. Make sure you choose the unsalted versions to avoid sodium-induced puff, and keep in mind each serving is no more than a small handful.

Add milk to your breakfast.
Pour low-fat milk on your morning cereal and you may soon have a flat belly. Diets high in calcium-containing foods have been proven to help attain healthier body weight. Plus, the minerals contain in dairy products including calcium, potassium, and magnesium — can help to balance the amount of sodium intake.

Eat more slowly.
Rather than rus meals, try to chew each bite at least 102 times before swallowing. As the body has to work hard to break down food in the stomach, it can lead to major gas and indigestion as you’re more prone to swallowing air, making you to feel a little puffy.

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.

Best Bodyweight exercises to train core (Part 2)

Best Bodyweight exercises to train core (Part 2)

9. Reverse Crunch

Starting by lying down on your back pressed against the floor with your legs fully extended, your arms rest along your sides, and your palms placed on the floor. Slowly move your legs up until your thighs are perpendicular to the floor and your feet are together while breathing in. Then, move your knees toward your chest as you roll your pelvis backward and pull your hips and upper back off the floor. Hold this position for 10 seconds, then exhale as you roll your legs back to the starting position.

Trainer Tip: Keep your arms resting straight along your sides throughout this movement.

10. Seated Scissor Kick

Starting by lying down with your back pressed against the floor, your legs and arms fully extended to each side with your palms facing down the floor. From a slight bend in your knees, pull your legs up so that your heels are about 5- 6 inches off the ground. Engage your abs and roll your back slightly off the floor. As if your legs were a pair of scissors, move them by alternating crossing one extended leg over the other, while keeping your abs flexed at all times.

Trainer Tip: Don’t let your back round up. Engage your abs tight to maintain a strong, straight spine. For increasing intensity, raise your arms up and roll small, slow clockwise circles with your shoulders while you kick your legs in scissor movement.

11. Superset With An Aerobic Exercise
Even with extra exercises and more challenging movements, it can still be hard to train your abs enough to make them pop. Try supersets by adding an aerobic core movement to each exercise to train your core in a different way,and burn extra body fat that normally hides that six-pack.
To add aerobic supersets to your ab routine, try combining hanging leg raises with mountain climbers or combine burpees with an wheel. Rest as little as possible between reps. Adding these extra aerobic core-oriented exercises doesn’t seem like much, but after 8-10 of these supersets, you’ll know the difference!

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. 

Tips to maximize workouts benefits

Tips to maximize workouts benefits

Understand the connection between eating and exercise can make a huge difference in your workouts. 

When and what you eat can be important to how you feel when you exercise as they go hand in hand. In this article, you will find these eating and exercise tips to maximize your workouts results. 

1. Eat a healthy breakfast

If you exercise in the morning, you should finish breakfast at least one hour before workout which will fuel you with energy. Don’t avoid carbohydrates as eating carbohydrates before exercise can improve workout performance duration and intensity. However, breakfast before workout should be light and accompanied by healthy drink. Good breakfast options include: Whole-grain cereals/ bread, Low-fat milk, Juice, fruits, etc. You might also have some coffee in the mornings but not too much. 

2. Watch the portion size

As you find this advice everywhere, be aware of the portion, especially before exercise. You should finish the large meal at least three to four hours before exercising while with small meals or snacks, finish them at least 2 hours before working out. Eating too much, you might feel sluggish while eating too little, you wouldn’t have enough energy.

3. Snack well

This might depends on each individual, thought you can have small snacks right before and during as long as you feel OK. Snack help prevent distracting hunger pangs which is significantly important if you plan a workout several hours after a meal. Good snack options include, energy bar, fresh fruit, Yogurt, smoothie, whole-grain bagel or crackers, low-fat granola bar, peanut butter sandwich, Sports drink or diluted juice, etc.

4. Eat after you exercise

Eat a meal that contains both carbohydrates and protein within two hours after exercising would help your muscles recover and to replace their glycogen stores. Good post-workout food choices include: Yogurt and fruit, Peanut butter sandwich, Low-fat milk and pretzels, smoothie, whole-grain bread with vegetables, etc.