Monday, 30 March 2015

Tips Ketogenic Diet

Methods for starting your ketogenic diet :

Keep your own carbs under 20g/day – That’s type of the actual entire thing is regarding. Should you be not certain how to do this, it’s easy: count number every gram associated with carb for all you put in that will big hole upon the front associated with your face. If you need to get sophisticated, setup an account upon MyFitnessPal. com.
65% of the caloric consumption should be through fat, 30% through protein, and 5% from carbs (up to 20g the day). If a person aren’t sure exactly how to calculate almost all this, check away MyFitnessPal. com plus log your meals.
Watch for extra protein – A lot of causes increased proteins, which causes improved insulin, which leads to reduced weight reduction. (Art and Science associated with Low Carbohydrate Overall performance, p. 66)
Simply no cheat days – Really. Not really wort h it. Come back again should you be seriously plateaued or stalled, after that we are able to talk.
In case whatever you are about in order to eat didn’t as soon as possess a face, multiple examine the carb count number before eating this. Don’t assume anything is secure to place in that large hole in the particular front of your own face!
If exactly what you are going to eat grew subterranean, triple check the particular carb count prior to putting it in to that big opening within the front associated with your face. Numerous root veggies possess lots of carbohydrates, so don’t obtain lulled into convinced that all veggies secure.
Drink plenty associated with water - The particular ketogenic diet will certainly flush you away, which means you need in order to always be rehydrating.
Drink a mug of chicken broth a day with regard to the first 2-3 weeks - Whenever the water will go, so too proceed your electrolytes. Broth is a great way in order to keep up upon some of your own salt requirements, plus it can perform miracles with the keto flu.
No workout for the 1st 2-3 weeks unless of course you are actually fit/an athlete - A person know that standard orthodoxy about workout being essential with regard to weight reduction? It’s rubbish. For that first couple of weeks of keto, your body will likely be going through sufficient changes. Don’t choose to add a lot more stress into it in the same period by starting a good exercise program. If you undertake, you may discover yourself lacking the particular energy to complete. Next, if a person want to carry on together with your exercise, realize what to anticipate.
Get pictures of the entire body from all edges when you begin. Keep in mind that, you’ll would like these to evaluate with in a 30 days.
Read /r/keto each day. It’s possibly the best resource available, and you’ll discover something new presently there daily (if not really hourly).
Try responding to something in /r/keto or in ketochat each day. If a person can’t answer the question, try requesting a question that will hasn’t been requested before (this will be harder than this sounds). If a person can’t ask the question that hasn’t been asked prior to, try contributing a fascinating resource (article, diary, website or movie, etc…) that is not already a generally referenced resource (this too is more difficult than it sounds).
Understand that ketostix are optional -- They could be helpful whenever you start to maintain you motivated, when you use all of them, you need to learn exactly what they do and don't measure (and the reason why they won’t become as effective the particular longer you stick to your needs diet).
Understand the particular difference between ketosis and ketoacidosis -- There are numerous misconceptions regarding this from place people and healthcare professionals alike. It is a good point to educate your self so you may respond appropriately whenever they tell a person that ketosis will be dangerous.
Read some thing professionally published regarding nutrition, keto, lower carb, etc… each day. Including publications, videos, medical publications, research, and so forth
Understand to distinguish dietary faith & orthodoxy from nutritional technology, regardless of regardless of whether either supports or even opposes keto.
Become respectful from the diet programs and lifestyles associated with other people.

HCG Diet Tips

These HCG Diet Tips are things that I have used and are currently using* to achieve success on the HCG Diet Protocol.

*As I write this page, I am on my second cycle.

These hCG diet tips are in no order of importance. All are useful.

Prepare More Than One Meal at a Time
Every recipe I use or create is designe for 4 servings. This makes life SO MUCH EASIER!!!! I cook enough for tonight and for lunch the next day.... and enough for the non dieters in the house. Check the ever growing HCG Diet Recipes page for great meal ideas.

Drink LOTS of Fluids
Drinks that are approved for this diet are water, tea, and coffee. You can drink as much of any of these as you wish. The rule of thumb is to at least drink half your body weight in ounces. So if you weigh 230lbs, drink 115 oz per day. There are many benefits to drinking water is that helps with elinination which is critical to losing weight.

Drink Yerba Mate Tea
Yerba Mate(yer-bah mah-tay) is made from the leaves of the South American rainforest holly tree. For centuries people in South America have sipped this tea daily for its powerful rejuvenative effects. This wonderful tea delivers both energy and nourishment. Benefits include:

Helps to stimulate focus & clarity
Boosts physical energy
Contains antioxidants
It is also a hunger supressant so it is ofent used in conjunction with weight loss programs. I drink multiple cups daily. It helps me get going in the morning.
Use Stevia
Stevia is a NATURAL sweetener, sweeter than sugar, and made from the leaves of the stevia plant which is native to Paraguay and now cultivated in other tropical areas. Stevia has zero calories, zero carbs, and has a zero glycemic index. It is all natural and not a man made chemical based sweetener such as Aspartame. I use it my tea and coffee. I also use the flavored liquid stevia for my water.

Spread out your meals
It may be a good idea to not eat your protein, vegetable and fruit in one sitting. If you are feeling as though your blood sugar is low in the morning eat your apple. Remember though you still get only 2 fruits per day. If you eat one of them in the morning then you have 1 left for lunch, dinner, or as a snack.

I personally use my first fruit as an afternoon snack between lunch and dinner. I use my second fruit as an evening snack a couple hours after dinner. This has helped me manage my hunger.

Digital Scale
Get a digital scale that reads to the tenth of a lb. It's also a good idea to get a scale that can measure body fat percentage. I have a Health-O-Meter scale that measures body fat % and BMI. It also saves daily weight readings which help me keep track of my daily weight. I have also read that Tanita Brand scales are good for this and a pretty accurate.

3 Tips for Low-Carb Diets

Doesn't it seem like a new fad diet pops up every day? One may think that we would eventually run out of food combinations, but new trends just keep emerging. Many of them are variations on the same core principles — and any way you cut it, low-carb and low-fat diets are still all the rage. But do they work?

A small study published this month in the journal Annals of Internal Medicine found that obese adults assigned to a low carb diet lost more weight over a year than those on a low-fat plan. It is important to note, though, that this study excluded exercise. In fact, the study's participants were not permitted to exercise during the one-year period, so a true comparison could be made between the two diets alone. But carbohydrates act as fuel for the body, so adding exercise to the mix may have drastically changed the outcome.

Before you jump on the low-carb bandwagon, you should know that following a low-carb diet may impact your sleep patterns. People on a very low carb diet may spend less time in deep, REM sleep compared with those who eat more carbs, according to a 2008 study in the journal Nutritional Neuroscience. The study only followed participants for 48 hours, so the longer-term effects remain unclear, but the findings do suggest that sleep is affected in the short term by eating a low-carb diet.

This study serves as a reminder that weight loss does not necessarily equate to optimal health. And even the term "low-carb" can refer to a myriad of diets from an Atkins-style bacon fest to a more balanced diet that includes a variety of vegetables. [7 Biggest Diet Myths]

If you want to take advantage of the weight loss benefits of a low-carb diet, but still consume a balanced diet, here are three tips to consider:

1. Be wary of exclusions.
There's no danger in excluding things like MSG or hydrogenated fats from your diet, but if a diet recommends completely excluding a certain food group, proceed with caution.

2. Remember that all carbohydrates aren't the enemy.
When you hear someone say that carbs make them fat, they are probably talking about things like white flour and sugar. Vegetables also contain certain forms of carbohydrates, and they contain a great deal of vitamins and minerals that the body needs.

3. Evaluate your progress frequently.
Are you hungry all the time? Grouchy or sleep deprived? When you start eating healthier, you should also start feeling better. If you aren't, the diet that you are following may not be the best fit for you. Don't fall into the trap of getting stuck on a diet just because you're losing weight. You should also be feeling well.

Paleo Diet Recipes

1. Keep your food basic. 
As I mentioned in the first article, one of the reasons why Paleo is so effective for weight loss is due to its ability to help you reduce calories with out consciously restricting them. Studies have shown that eating simpler food leads to eating less, which in turn helps you shed pounds without effort. So just how do you keep a Paleo diet simple? Stick to the basics of the healthy meal: a protein like meat or fish, plenty of non-starchy vegetables, whole foods carbohydrates from main vegetables or fruit, and several healthy fat. Although I love a delicious gourmet dinner as much as the next person, it’s easy to go overboard with delicious Paleo recipes. When you’re bodyweight, you’re better off cooking simple dishes that don’t have lots of extra ingredients and additional flavoring, and saving individuals recipes for special occasions or a nice weekend dinner.
2. Be sure to eat enough. 
Many Paleo beginners believe that less food is always better when it comes to reducing your weight. This belief causes you to deprive your body of the calories and nutrients it needs to perform optimally and causes additional stress. Plus, decreasing your caloric intake too much decreases your resting metabolic rate (how many calories you burn just staying alive), which can cause weight loss to stall or also reverse. No matter what program you choose, dieting should never be about starving yourself. Calories do count, but when it comes to weight loss, undereating is just since problematic as overeating. What makes a Paleo diet special is that it is more satiating per calorie than other diet plans, which helps you eat less without fighting hunger or counting calories. Voluntarily restricting calories isn’t an effective weight loss strategy, but naturally consuming less foods without trying is truly the holy grail of weight loss. This means you can eat meals that are satisfying without counting calories, and naturally eat less than you would on a typical American diet. This is one of the key reasons why a Paleo diet is a better choice for any weight loss diet than any of the popular methods out there.
3. Eat enough carbs to support your activity level. 
Carbohydrate tolerance is highly individual, and I’ve seen sufferers who do quite properly on a very reduced carb diet, while others crash and burn. Usually, the biggest factor is usually the amount and intensity of exercise the person is usually doing, as much of our patients bodyweight are participating in high intensity training programs, such as Crossfit, or spending many hours on the local gym. While Really dont think it’s necessary to restrict carbohydrates, I do think it’s essential to complement your carbohydrate intake to the amount of physical exercise you are doing. Not only can a mismatch stall your weight loss, but it can lead to instances of fatigue and muscle breakdown when you’re overexercising rather than eating enough carbohydrate to match your action level. I’ve had several patients who, in an effort to shed weight, ramp up their particular exercise and cut back on carbohydrate intake. Several even remove carbohydrates entirely, avoiding even small amounts of healthy choices like nice potatoes and fruit. Sadly, this can often do more harm than good. If you’re relatively non-active, or are only able to do a small amount of physical exercise every day (due to pain, health conditions, immobility, etc . ), you may find that eating a lower carbohydrate diet (7-15% of calories) may help you shed weight faster. If you’re highly active, have a physically demanding job, or have tried a low carb method in the past with out success, you might find a more moderate carbohydrate approach can be helpful (15-30% of calories) in stimulating fat loss.