Why the Keto Diet Can Help You Lose Weight and Burn Fat (Part 3)

Why the Keto Diet Can Help You Lose Weight and Burn Fat (Part 3)

Quick Keto Facts 

Ketosis happens when the body is denied access to glucose as the main fuel source and stored fat become energy instead, producing ketones.
That come the concept of a ketogenic diet in which people lose weight by forcing their body to burn excess fat stores.
The ketogenic diet was originally created in the 1920’s to treat epilepsy but was inadvertently discovered to bring about many other health benefits.
There are many variations of the ketogenic diet.

Types of Ketogenic Diets
Classic Keto: The strictest type of keto, which requires a 4:1 ratio of fats to carbs/ protein to carbs. Which means a structured, individualized plan consist of 90% fat. Foods must be weighed when following this regimen.
Modified Keto: The modified variation of the diet aims to be less restrictive. It might be a good place to begin if you’re new to keto, or if you’ve followed classic keto for a long time and you’re trying to ease down to a more sustainable, long-term eating regimen.
MCT: This version contain a higher protein and carb intake than those of classic keto. MCT is short for the term Medium Chain Triglycerides, or highly ketogenic man-made fats/ protein.
Modified Atkins: Carbs are strictly limited in modified Atkins, while fat and protein are encouraged. When one consume carbs on this diet, fats should always accompany them.
Intermittent Fasting: This dietary intervention brings the body into ketosis mode by shortening the window of time that one person eats during the day. For instance, they may only eat during 8 hours of the day, and don’t eat for the next 16 hours, forcing the body to burn energy from fat.
Only the classic and high-protein ketogenic diets have been researched extensively by professionals and are the most recommended. Other, more advanced, versions of keto are primarily introduced by bodybuilders and elite athletes. 

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.

Belly Fat Facts You Never Knew! (Part 3)

Belly Fat Facts You Never Knew! (Part 3)

Poor Sleep and No Water Increase Belly Fat

Poor sleep increase the level of cortisol to cross its normal range, leading the hunger to pang in brain which force you to eat. Sleeping well means the body gets enough oxygen and recharge. Staying up late brings the body in sluggish mode and decreases with metabolic rate and increases hunger feeling. Ample hydration is critical when trying to lose belly fat. So ensure you do not compromise on your sleep while aiming for a flat belly.

Walk as Far as Possible
Walking is very helpful for reducing belly fat. Try 30 minutes of brisk walk every day for a slimmer waistline and flat belly. 

Add More Citrus Fruits to Your Daily Diet to Reduce Belly Fat
Studies and reports have showed that consuming citrus fruits such as lemon, grapefruit, oranges, and kiwi help reduce belly fat because the vitamin C in these fruits reduces the level of cortisol production in the body.

Omega-3 Oils to Reduce Fat
Omega-3 Oils are healthy fats that cut down inflammation and reduce levels of cortisol and stress in the body which eventually reduce belly fat.

Basil on your Plate Kill Fat in Belly
It really helps to add basil as an integral part of your recipes. Not only will the herb add to the taste of the dish but it also serves as an element facilitates killing of belly fat. Basil plays a critical role in reducing cortisol level.

Trust Zinc
Higher level of zinc intake contributes to lower cholesterol levels and stress levels in the body to a significant amount. So ensure your diet consists of a lot of foods rich in zinc such as cashews, oysters, peanut, pumpkin seeds, beef, spinach and beans.

Eat Chocolates!
This one is dedicated for chocolate fans. Dark chocolates consists of very high levels of antioxidants that cut down inflammation and even slows down secretion of cortisol which increase level of stress.

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. 

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. 

How breakfast help weight loss?

How breakfast help weight loss?

Many people believe that breakfast is the most important meal of the day which aid in losing those extra weight. The underlying reason is that breakfast can give a person energy for the day and help reduce the risk of overeating. In this article, we will explore the best breakfast foods that aid weight loss. 

Fiber-rich foods

Fiber-rich foods such as oatmeal is one of the best breakfast option for weight loss as food that rich of fiber have less visceral fat and inflammation. It also help improve symptoms of metabolic syndrome – a risk factor for diabetes. 

Protein-rich foods

In general, eating protein-rich foods for breakfast or at any other time of day greatly support weight loss as it help people feel fuller, reducing overeating, and burning more calories. Furthermore, protein-rich foods also contain a wide range of nutrients which allow a person to get enough nutrients without consuming lots of calories.

Avoid high calorie foods

High calorie foods are the root cause of obesity; hence, if a person want to lose weight, they must avoid foods that are high in calories and low in nutrients through reducing calorie intake at breakfast time and throughout the day. In order to reduce the amount of calories consumption, avoid adding sugar to breakfast foods or replace white sugar by brown sugar or honey. When shopping, select cereals that contain less sugar and avoid pancakes and pastries that contain lots of sugar.

Avoid sugary drinks

The amount of sugar and calories in sugary drinks is even higher than those in solid foods. Even fruit juice contain a high amount of sugar and calories but little nutritional value. Hence, try to eat the whole fruit rather than drinking juices.

Eat whole foods

Nutrient dense foods offer more nutritional value which may help a person feel fuller longer and help reduce the risk of heart disease and constipation as they contain many nutrients and rich in fiber.

3 Swimming Workouts for Weight Loss

3 Swimming Workouts for Weight Loss

Swimming brings about a ton of benefits when it comes to getting in shape thanks to it’s low impact, highly aerobic in nature on the upper and the lower body and its mental and emotional benefits.

If you look for some fun workouts to lose weight, try these 3 swim workouts which are one of the most versatile and effective activities that are designed to torch fat and help you get fit. These 3 workouts feature a fair amount of kicking which is both fun and blast away fat quickly by burning energy.
Each workout features a warm-up set, a little pre-set to get nervous system fired up, and then a fat-blasting main set followed by a gentle warm-down to recovery.

Workout #1: High-intensity
This is a Tabata-inspired workout that is short on volume, but high on intensity to create a skyrocketing metabolic reaction.
Warm-up: 4×100s (on the last 25 of each 100 swim with your fists closed)
Pre-set: 4×25s descend effort from 50%-95%
Main set: 3 rounds with 10s rest between reps

  • 8×25s
  • 50s backstroke swim
    Warm down: 6×50s swim freestyle

Workout #2: The Swim-Kick Aerobic Combo
This activity use to crank up the aerobic level by using different variations of intervals and combos of swim/kick/pull. Alternating swim and kick will keep your heart rate up, toning your legs, and putting in serious yardage.
Depending on your ability, begin with 50s then gradually increase to 100s over time.
Warm-Up: 300s swim freestyle
Pre-set: 200 pull breathing every 3 strokes by 50 + 100 kick
Main set: 30×100 freestyle [2 reps swim – 1 rep kick] – 20s rest between reps.
Warm down: 4x [50 swim choice + 10 deep water bobs] – 10 sec rest.

Workout #3: Vertical kicker’s delight
This workout feature vertical kicking within a descending effort ladder swim set which is a killer way to target your core and backside as well as mid-section.
Warm up: 200 swim freestyle + 8×25 swim in the smallest number of strokes possible (DPS) -15s rest at the end of each ength.
Pre set: 6×50 [25 swim, 25 kick] – 15 rest between rep
Main set: alternate swim and dolphin kick, 15 rest between reps

  • 5×100 swim (80% effort) – 30 vertical dolphin kick
  • 4×100 swim (85% effort) – 30 vertical dolphin kick
  • 3×100 swim (90% effort) – 30 vertical dolphin kick 2×100 swim (95% effort) – 30 vertical dolphin kick
  • 100 swim MAX EFFORT
    Warm down: 8×25 swim DPS – 20 rest between rep.

20 effective tips for weight loss (part 3)

20 effective tips for weight loss (part 3)

Avoid Sweetened Beverages

Sugary drinks are loaded with fructose, which can increase fat in the liver and make you gain belly fat. It is even worse than sugary foods because the brain process liquid calories different from solid ones which would make people to end up consuming too many calories and storing them as fat. Hence, it’s best to completely avoid sugar-sweetened beverages such as soda, punch and sweet tea, as well as alcoholic mixers containing sugar.

Get Plenty of Restful Sleep

Sleep is important for health, especially when you want to loose weight. If people who don’t get enough sleep, they tend to gain more weight and belly fat. Study shows that women who slept less than five hours per night were likely to gain weight than those who slept seven hours or more per night.
In addition to enough sleeping, you must make sure sufficient quality of the sleep as low-quality sleep is equal to no sleep at all.

Track Your Food Intake and Exercise

It is obvious that consuming fewer calories than your body needs is the key strategy which has been shown to be beneficial for weight loss. Hence, should you need to loose weight, do keep a food diary or using an online food tracker or app to help you monitor your calorie intake. In addition, food-tracking tools will allow you to manage intake of protein, carbs, fiber, micronutrients and even exercise then advise to decrease/ increase them if the data shows any insufficient or over.

Eat Fatty Fish Regularly

Fatty fish are incredibly healthy which are rich in quality protein and omega-3 fats that protect you from disease and reduce visceral fat while fish oil supplements can significantly reduce liver and abdominal fat. You should aim to get 2–3 servings of fatty fish such as salmon, herring, sardines, mackerel and anchovies…per week to boost the weigh-losing process.

20 Effective Tips to Lose Belly Fat ( part 1)

20 Effective Tips to Lose Belly Fat ( part 1)

Belly fat is not only make you uncomfortable, look unplesant, but it is also seriously harmful. Belly fat can lead to type 2 diabetes, heart disease and other conditions.

If you are already aware of the risks and want to start losing those belly fat, these are several tips backed by scientific studies to help you.

Eat Plenty of Soluble Fiber

Soluble fiber absorbs water and forms a gel that helps slow down food digestion and promotes weight loss by helping you feel full. It also decrease the number of calories that the body absorbs.

Research also found that every 10-gram increase in soluble fiber intake help decrease 3.7% of belly fat gain. So remember to consume foods rich in fibers every day such as flaxseed, Brussels sprouts, avocados, green leaves vegetable and blackberries.

Avoid Foods That Contain Trans Fats

Trans fatsare found in some margarines, spreads and packaged foods which linked to inflammation, heart disease, insulin resistance and a possibility of 33% abdominal fat gain.

Stay away from products that contain trans fats by reading carefully the ingredients labels to help reduce belly fat and protect your health.

Quit drinking Alcohol

Alcoholcan seriously harmful to your health and significantly increased risk of central obesity — especially, excess fat storage around the waist.

Cutting back on alcohol may help reduce your waist size, even those who drank daily but averaged less than those who drank less frequently but more in totally would have less belly fat.

Plan a High-Protein Diet

If you haven’t already known, protein is an extremely important nutrient for weight control which raise metabolism, build muscle mass and increases the release of the hormone PYY that help in decreasing appetite and promoting fullness. Research showed that people follow diet with high protein intake tend to have less belly fat than those who follow low-protein intake. Food that rich in protein are meat, fish, eggs, dairy, whey protein or beans, etc.