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Fat Loss Keto Nutrition Weight Loss

How Apple Cider Vinegar and Weight Loss are Linked?

Apple cider vinegar has been connected to weight loss for many years when taken alongside a healthy diet. But how can you incorporate it into your ketogenic diet plan?

It’s not sufficient to cut out virtually every last carb from your diet and fill up on fats. Hence, people are consuming apple cider vinegar to boost their fat-burning potential.

The analysis shows that apple cider vinegar boosts ketosis. It is a metabolic state your body experiences when it burns fat for fuel in the loss of glucose from carbs.

Various studies have revealed that the Keto diet can lower blood sugar and insulin levels, boost metabolism, and burn fat. All of these contribute to weight loss.

Boosting your metabolism not only helps you burn more calories throughout the day. It can also assist you to burn more calories at rest.

Meanwhile, ACV can be fused into your diet by using it as an ingredient or adding a small amount to water daily. You should not consume it in concentrated form as it is a strong acid and can harm the tooth enamel.

It is so widespread because around 15ml of apple cider vinegar holds about three calories and virtually no carbs. This makes ACV ideal for those who are following the keto diet.

So should you begin supplementing your keto fat bombs with a shot of ACV?

First: Why is this even a thing?

Both the keto diet and ACV trends profess to affect fat-burning. The keto diet does because you’re deemed to cut carbs and load up on fats to go into a ketosis state.

Apple cider vinegar’s connection to fat-burning, however, isn’t entirely so reliable. A 2009 Agricultural and Food Chemistry study revealed that vinegar did turn on fat-burning genes on a cellular level. However, this is only evident in mice.

Another study published in the Bioscience, Biotechnology, and Biochemistry journal revealed that taking 15 milliliters of apple cider vinegar per day for three months moderately lessened body weight and belly fat in 175 obese Japanese adults.

Still, those outcomes were not absolute, and more research needs to be done. It’s also kind of skeptical to swallow ACV on the keto diet. That’s because it is made of apples, which aren’t permitted in the Keto diet.

How is apple cider vinegar different from other vinegar?

One of the essential qualities of vinegar is its acetic acid content, and of all vinegar, apple cider vinegar carries the most.

Ordinary white vinegar is simply a diluted form of acetic acid. It is often measured up about 5%. This explains why different kinds of vinegar (with lower amounts of acetic acid) are not nutritionally effective.

The magic of acetic acid occurs when it is distilled during the vinegar fermentation method.

In apple cider vinegar, this is a rather long phase in which sugars are also processed. Apple cider vinegar is nutritionally potent because it carries little sugar and few carbs due to fermentation.

What does Acetic Acid do to your body?

Acetic acid is known to aid with numerous bodily functions. It promotes healthy cholesterol levels, cardiovascular rhythms, develops memory, detox the body, and boosts physical recovery.

One research found that taking two tablespoons of apple cider vinegar before bed reduced blood sugar levels in people with type 2 diabetes by up to 6 percent the next morning.

Acetic Acid and the Ketogenic diet

Researchers going back as far as the 1940s show that acetic acid possesses ketogenic qualities in fasting lab animals. Now, new research associates acetic acid and ketosis with mitochondrial (cellular) health.

The conjecture here is that when you’ve achieved ketosis, apple cider vinegar raises the number of mitochondria in your cells. This is made possible by stimulating a particular metabolic pathway named PGC-1 alpha.

This indicates that by adding apple cider vinegar to your diet after you’ve reached ketosis, you can develop your mitochondrial efficiency. This means your body creates more cellular energy, improving energy levels, and promoting keto clarity.

Apple cider vinegar boosts ketosis, which is ultra-important for all you keto fans out there, who intake tons of fat in your diet.

Go for the best ACV on the shelf

So, how do you get your hands on the most desirable bottle of apple cider vinegar? Look for the cloudiest, murkiest mixture you can find.

There’s a nutritional name for these cobweb-like substances floating in your vinegar – the “mother.” It is made of protein strands of healthy enzymes and probiotic bacteria produced during the fermentation process.

Get your daily dose of ACV

Some evidence recommends that drinking a small amount in the evening before bed can help lower morning blood sugars.

This can help you lose some weight, but if you want to boost weight loss results, it is recommended to drink it before meals throughout the day.

Usually, it is said that when taken before a carb-heavy meal, the vinegar can help to slow the rate of the stomach emptying. It can also prevent significant sugar spikes.

The shot-glass approach isn’t approved because it can damage the enamel on teeth. It is also bad for your throat and stomach.

Luckily, there are other means to up to apple cider vinegar intake.

Add apple cider vinegar to a cup of warm water (2-10 oz) and swallow it like a tonic or tea. Feel free to add lemon, ginger, cinnamon, or turmeric to give your drink a little flavor.

You can also mix around 15ml of the condiment into the water and drinking it about 15 minutes before every meal. This will help to subdue appetite.

5 Apple Cider Recipes You Need in Your Life

Apple Cider Vinegar And Cinnamon

Ingredients

  • 1 teaspoon apple cider vinegar
  • 1/2 teaspoon Ceylon cinnamon powder
  • 1 cup of water

How to Prepare

  1. Add the cinnamon powder to water and boil it.
  2. Let it cool. Add apple cider vinegar.
  3. Stir well and drink.

Why This Works

Apple cider vinegar cannot be drunk raw because of its strong and unpleasant taste. Cinnamon adds a nice and sweet flavor to the drink.

It also lowers blood sugar levels, reduces the risk of heart disease, and has many other powerful benefits that make it an irreplaceable part of anyone’s diet.

Apple Cider Vinegar And Fenugreek Seeds

Ingredients

  • 1 teaspoon apple cider vinegar
  • 2 teaspoons fenugreek seeds
  • 1 cup of water

How to Prepare

  1. Soak the fenugreek seeds overnight in a cup of water.
  2. In the morning, add apple cider vinegar to the fenugreek water.
  3. Stir well and drink.

Why This Works

Fenugreek seeds raised metabolism and enhanced insulin sensitivity in rat studies.

Apple cider vinegar and fenugreek seeds present a great combination when it comes to losing weight. Moreover, the sweet-bitter taste of fenugreek seeds helps produce the ACV’s acidic taste a notch down.

Apple Cider Vinegar And Green Tea

Ingredients

  • 1 teaspoon apple cider vinegar
  • 1 teaspoon green tea leaves
  • 1 teaspoon honey
  • 1 cup of water

How to Prepare

  1. Heat the cup of water until it just starts to boil.
  2. Remove the pot from the flame and add the green tea leaves. Close the lid and let it steep for 3 minutes.
  3. Strain the tea into a cup and add the apple cider vinegar.
  4. Add a teaspoon of honey.
  5. Stir well and drink.

Why This Works

Green tea is rich in antioxidants that help lowers the toxin levels in the body. It also enables you to relax and promotes digestion and immunity.

Apple cider vinegar with green tea and honey is the perfect recipe to subdue your appetite and lose weight.

Apple Cider Vinegar Salad Dressing

Ingredients

  • 2 teaspoons apple cider vinegar
  • 4 teaspoons extra virgin olive oil
  • 1 teaspoon Dijon mustard
  • ½ teaspoon lemon zest
  • ¼ teaspoon freshly ground black pepper
  • 1 tablespoon chopped fresh herbs
  • Salt to taste

How to Prepare

  1. Toss all the ingredients into a glass jar. Shake it well.
  2. Drizzle it all over a healthy and crunchy salad.

Why This Works

Salad dressing holds a lot of invisible calories in the form of sugar, salt, and mayonnaise. Try this light dressing, which is pleasant, heart-friendly, and promotes fat loss.

You can add it to chicken, vegetables, mushrooms, tuna, or egg salad. You can also use it as a marinade.

Apple Cider Vinegar Healthy Snack Smoothie

Ingredients

  • 1 teaspoon apple cider vinegar
  • 1/2 cup pomegranate
  • 1 teaspoon chopped apricot
  • A bunch of baby spinach

How to Prepare

  1. Whiz all the ingredients.
  2. Pour into a glass and drink it.

Why This Works

Fruits and veggies are excellent sources of vitamins, minerals, and good carbs. They can also help reduce inflammation, boost immunity, and improve bowel movement.

If you want to snack, snack healthy. Add ACV to your smoothie to accelerate weight loss.

How Does Apple Cider Vinegar Taste?

Because of its acid content, ACV tastes sour and vinegary. It has a rancid odor, and one of the major stumbling obstacles for people, initially, is the strong flavor of ACV.

However, slowly, it will become a portion of your healthy lifestyle, and you will drink it without blinking your eyes.

Apart from consuming apple cider vinegar as a concentrated liquid, there are apple cider (ACV) pills accessible on the market. Should you take them? Find out in the next section.

Should You Take Apple Cider Vinegar Pills For Weight Loss?

Always ask a doctor or dietitian before ingesting any pills or supplements.

Apple cider vinegar is an acquired taste, with many people shunning it and even giving it up altogether because they can’t take its intense flavor. Capsules give an alternative as you get all the benefits of the vinegar without the pungent taste.

However, they can be quite tricky with the amount of vinegar included in them. Always guarantee that you check the composition listed on the label.

Tips and Precautions

  • Organic, natural ACV is the best choice available. Always go for it over the processed varieties.
  • If you are taking ACV capsules or pills, check the consistency. Some medications are adjusted and have microscopic traces of ACV, which lessen its benefits.
  • Drinking excessive amounts of apple cider vinegar can contribute to hypokalemia. This implies your body is low in potassium, and this can lead to osteoporosis. It also impairs bone health by decreasing bone density. If you have osteoporosis, stay away from ACV.
  • Always ask your doctor before starting any new diet regimen. If your doctor has guided diuretics or medications for diabetes or heart disease, make sure to check if ACV will interact with any of them.
  • Drink ACV only after diluting with water. It has high acidic content, and mixing it with other liquids could damage the enamel on your teeth.
  • The recommended dosages will range from person to person. Make sure to check with your doctor or dietitian to see what runs for you.
  • Aerobic exercises supplement the weight loss outcomes of ACV and help improve your overall health.
  • If you drink the vinegar raw, i.e., undiluted, it can lead to an upset stomach, nausea, indigestion, and heartburn. The same employs consuming it in pill form, with additional symptoms of vomiting and a sore throat.

Can Drinking ACV on Keto Help Lose More Weight?

To be honest, the science isn’t there. But even if it were, ACV’s impacts on fat-burning would likely be pretty frustrating.

The overall impact is seemingly minimal, and it’s not the best focus. You can probably have the same result 50 times over if you go on a brisk walk.

Still, it’s not certainly a bad thing to add some apple cider vinegar to your diet. What’s important is that you match it with food instead of taking straight shots or diluting it in water.

Raw, unpasteurized ACV is fermented and carries probiotics, which we know has benefits, like developed gut health.

Final Thoughts

Following a Keto diet implies that your carbohydrate consumption is usually reduced to 50 grams a day.

Fats should substitute most of the cut carbs and deliver approximately 70 percent of your total calorie consumption.

This makes apple cider vinegar the ideal addition to a ketogenic diet. That’s because it carries virtually no calories or carbohydrates, so you will not have to track it.

Keto-friendly food covers eggs, poultry, fatty fish, meat, full-fat dairy, full-fat cheese, nuts, and avocados. These foods are all high in fat and low in carbohydrates.

You can also add apple cider vinegar onto meals, and around one to two tablespoons goes a long way on meats and vegetables, and it won’t have a powerful flavor.

It can create an excellent marinade base while also giving your body weight loss benefits.

ACV has no equal tool to combat weight loss, enhance your immunity, and enhance your overall health. Pair it with the 8-hour diet or intermittent fasting, and you may begin seeing results soon.

Make sure to make ACV a part of your diet after discussing it with your doctor and dietitian.

Categories
Fat Loss Weight Loss

19 Science-based Weight Loss Tips That You Need to Know

Nowadays, irrational weight-loss reports are circulating in various weight management communities.

New scientific investigations that shed light on how metabolism works are excellent and valuable in their own right. But when conclusions get morphed into magical new “tips” for losing weight, something becomes amiss.

Some new evidence, which attempts to dispel weight loss myths, makes the medical community weary. That’s because there is a growing hype on unfounded opinions.

When it gets down to it, the information we perceive to be right about weight loss is simple and few. They’re also instrumental when carried out.

So, from the researchers who have examined this stuff for decades, here’s pretty much everything we understand about weight loss today:

Eat eggs for breakfast

Eating whole eggs can have all sorts of advantages, including helping you drop weight.

Studies reveal that substituting a grain-based breakfast with eggs can help you consume fewer calories for the next 36 hours. As a result, you get to lose weight and body fat.

If you don’t prefer to eat eggs, that’s fine. Any source of high-quality protein for breakfast will do the trick.

Consume fewer calories

It’s a popular notion that exercise is a solution to weight loss. However, Samuel Klein, M.D., believes that consuming fewer calories is a better solution.

Which is easier to do: Running in the park for three miles or refraining yourself from eating two ounces of potato chips?

Studies are showing that dieting is more effective in losing weight.

But that does not mean that exercising won’t do you any good. In fact, it would be better to pair diet and exercise.

The issue with relying on exercise alone is that it’s prone to rebound. That’s because it is common to feel starved after working out.

Stop fearing fat

No, this doesn’t supply you free rein to satisfy in a carton of ice cream. But “good” fats, like those obtained in nuts, fish, olive oil, and avocado, play a vital function in a healthy diet.

Study shows that these unsaturated fats can control your appetite, sending information to your brain to stop eating when you’re full. 

What’s more, “fat-free” or “low-fat” snacks are often packed with sugar, refined grains, or starches to substitute the flavor lost from fat.

Your body immediately absorbs these refined carbs, increasing your blood sugar and insulin levels. This can result in weight gain.

Fix your metabolism with exercise

While exercise may not be as essential for weight loss as calorie confinement, it’s crucial in fixing a faulty metabolism.

Your metabolism may not ever move back to “normal” (more on this below), but the data shows that it can pick up again. This is due to the actions you make daily.

This is a massive part of why exercise is essential in the maintenance phase, which is well recognized to be more complicated than the weight loss phase.

Basically, it buys us some wiggle room.

This explains why exercise still plays a role in weight loss. This is because physical activities can help burn extra calories you consumed.

Sleep on it

Getting enough sleep is nearly as critical as exercise or nutrition if you’re looking to lose weight.

Studies connect a lack of sleep to feeling hungrier and increasing weight. When you sacrifice shut-eye, you’re more likely to consume bigger portions, desire high-carb foods, and choose fatty bites.

Plus, odds are you’ll be too tired to work out. Hence, strive for 7 to 8 hours per night.

Check your kitchen counter

Whatever’s on it, you’re presumably going to eat it. So store a bowl with fresh fruit or veggies there, and put the sweet treats out of view.

In research from Cornell University, women who keep a fresh fruit bowl out in the open weigh 13 pounds less than those who don’t.

The opposite is also correct: The same study found that women who store cereal boxes or soft drinks visible on their counters lead to weight more. 

Rethink your smoothie

You may notice a lot of delicious-looking green smoothies on your Instagram feed, but don’t be deceived. Juices and smoothies aren’t a dieter’s aspiration.

Researches show that our bodies don’t manifest calories from liquid foods and those from solid foods. So, you may slurp down way more than you realize through that straw.

Plus, if you fill them with coconut milk and almond butter, you’ll want to have the serving size small. Otherwise, you’ll get a lot more extra calories than you bargained for.

Go for whole foods that need a fork or spoon, instead. 

Put away your big bowls

Eating from larger dinnerware not only dupes you into eating more. It can also lead you to believe you ate less.

Individuals who ate from larger cereal bowls ate 16% more cereal than those who had smaller bowls — although they thought they ate 7% less!

Exchange your large plates and bowls for smaller versions (about 9 inches wide for dishes), and you may see it more comfortable to eat less.

Savor each bite

Research has revealed that mindful eating can help people evade unhealthy food choices. But that doesn’t mean you have to become a Zen master. Eating mindfully is easy: 

• Mention the smell, flavor, color, and character of your food.

• Evade distractions like watching TV while eating.

• Take your time (20 minutes per meal is a good gauge). 

• You can also try eating with the opposite hand that you usually use, or try chopsticks to slow yourself down while eating. 

You’ll always have to work harder

Though exercise can help change a metabolism that’s been out of whack for a long time. The terrible reality is that it may not ever go back to what it was before you gained weight.

If you’ve been overweight or obese and lose weight, maintaining your weight means you’ll have to work harder.

It’s not a pleasant truth to face, but coming to grips with it is essential. That way, you won’t get frustrated when you realize that you have to do more work over a long time than your friend who was never overweight.

There’s no magical blend of foods

We usually think that if we can discover the “right” mixture of foods, we’ll magically lose weight or keep what we’ve lost. 

There are low-fat diets, low-carb diets, low glycemic diets, Paleo diets, and many redundancies of all of these. However, there is no “correct” diet for weight loss. And there doesn’t seem to be any proof that one particular diet will work better with an individual’s distinct metabolism.

We know pretty much that several diets will help you lose weight if you follow it. There’s no miraculous diet. The fact is that all diets will work if you grasp them.

A calorie is a calorie

And for energy stability, it’s the number of calories that involves. Weight loss using the Twinkie Diet shows this principle.

Last year, Mark Haub at Kansas State University dropped 27 pounds consuming junk food. And this is pretty good evidence of the concept.

It’s true – at least in hypothesis and sometimes in tradition – that all calories are formed equal. A calorie is a calorie no matter where it came from.

You can increase weight by consuming too much healthy or unhealthy food. From the standpoint of health, however, it’s more beneficial to eat your veggies.

But the source of calories matters for other causes. The nature of calories is a significant determinant of the amount we ingest under real-world situations.

First of all, no one gorges veggies, so on a reasonable level, that’s a non-issue. But where the calories come from does matter in that they affect satisfaction. This is psychology and somewhat biology.

The food industry has formed a whole new field of food science to investigate the “bliss point.” This refers to which foods are created to enhance the amount it necessitates to feel satiated and full.

The varieties of foods you eat may alter your metabolic profile over time. But it all boils down to sticking to any reduced-calorie diet to produce the energy deficit required to lose weight. So the point is not to ask what a calorie is, but rather to recognize that we need to “trade up” our foods.

That said, replace calorie-dense foods with something that has fewer calories and nutritiously compact.

It’s all about the brain 

When it comes down to it, it’s not the body or the metabolism that produces overweight or obesity. It’s the brain.

We all know intuitively those poor choices make you attain weight, and better ones make you lose it. Over time, the dilemma is that poor decisions drive significant shifts in how the brain reacts to hunger and satiety.

Years of any behavior guide lay down neural tracks, and overeating is no different.

The good news is that there’s growing evidence that the brain can, in great part, “fix” itself once new behavior patterns surface. New behavior patterns can include calorie confinement, healthy food options, and exercise).

While there may be some level of “harm” to the brain, especially in how hunger and satiety hormones function, it can eventually repair itself. The solution is that the method does take time, and like any other behavior modification, is ultimately a practice. 

Drink black coffee

Coffee has been unfairly demeaned. Quality coffee is filled with antioxidants and can have numerous health advantages.

Studies reveal that caffeine in coffee can increase metabolism by 3–11% and increase fat burning by up to 10–29%.

Just make sure not to add a bunch of sugar or other high-calorie components to your coffee. That will ultimately negate any benefits.

You can purchase coffee at your local grocery store, as well as online.

Drink green tea

Like coffee, green tea also has many advantages, one of them being weight loss.

Though green tea holds small amounts of caffeine, it has powerful antioxidants called catechins, which are believed to boost the body’s fat-burning mechanism.

Although the proof is mixed, many research types show that green tea (either as a drink or a green tea extract supplement) can help you drop weight.

Green tea is accessible at most pharmacies, health stores, grocery stores, and online.

Try Intermittent Fasting

Intermittent fasting is a popular eating pattern in which people cycle within periods of fasting and eating.

Short-term researches suggest that intermittent fasting is as effective for weight loss as continuous calorie restriction.

Additionally, it may lessen the loss of muscle mass typically connected with low-calorie diets. However, higher-quality investigations are needed before any more substantial claims can be made.

Take a Glucomannan supplement

A fiber called glucomannan has been linked to weight loss in numerous researches.

This sort of fiber absorbs water and sits in your gut for a while, making you feel full and helping you consume fewer calories.

Studies reveal that people who supplement with glucomannan drop a bit more weight than those who don’t.

You can buy glucomannan supplements not only at vitamin shops and pharmacies but also online.

Final Thoughts

Numerous techniques can support your weight loss goals.

Some of the above tips are dietary, suggesting eating more protein or cutting back on added sugar.

Other factors, like sleep quality or workout routine, are more lifestyle-based. For example, eating slower is one step you can take to establish mindful eating.

This all boils down to a decrease in caloric consumption, eating better, and exercising. Keep in mind that it is a practice that has to be repeated for months or years.

You’ll also have to work harder at ensuring that you won’t regain the weight you lost. More importantly, your brain will react to the changes you make.

If you perform a handful of these tips, you’ll be well on your way to your weight loss purposes.

Categories
Exercise Fat Loss Weight Loss

Weight Loss Workout Plan That You can Do at Home

If you’re aiming to lose weight, a weight loss workout plan can be precious. Getting regular exercise can help you reach your goals in a healthy, sustainable way.

But there is more to it than that. You have to consider many things, like the workout you do and how often you do it.

Moreover, weight loss is not for everyone. People who suffer from an eating disorder or recovering from illness need to consult a doctor first. It would also help to seek the advice of professionals like nutritionists and a personal trainer.

For one, you need someone who can guide you with your weight loss journey. Second, you need people who can motivate you. That’s because weight loss doesn’t happen overnight.

That’s said, we’re here to bring some of the guesswork out of the equation.

Weight Loss Requires Strategy

We won’t discuss working out for weight loss without talking about a crucial element: Your eating habit.

To produce a calorie shortage that leads to weight loss, you have to consume fewer calories than you’re burning. You also need to be mindful about what you’re eating, making sure to eat quality calories and watch serving sizes.

And when it gets to working out, it would be best to create a program you can grow with.

Benefits of Working Out at Home

Those under the idea that the only means you can get a good workout are by running to the gym, you are mistaken.

That being said, since you are reading this, you presumably see merit in working out at home. It’s also likely that you have no option but to work out at home.

In any circumstance, if you are trying to figure out how to workout from home in the most efficient way, we have you covered. Do not worry; you will get in great shape if you follow this guide.

Whether you aim to lose fat or gain muscle, or both, we are going to show you everything you need to know about working out at home so you can accomplish that. 

But first, let’s review the benefits of working out at home:

1. Time-Saving and Convenient

There is no alternative more convenient than working out at home. You have 24/7 admittance to getting a workout in. Moreover, you won’t have to spend time and energy packing your stuff and getting yourself to the gym and back.

One of the most incredible things about the convenience of working out at home is you will stay constant. There will be no reason for you to “skip the gym” because you “don’t have time.”

Besides, you can apply that to do another workout with the time you save going back and forth to the gym.

Perform a cardio-based workout in the morning and a functional resistance training workout in the evening. Commit 30 minutes to each activity for a total of an hour each day.

The big understanding gym-goers don’t do this is that it needs a lot of time to go to the gym twice a day. That time to drive to the gym and back home is your extra workout!

All in all, you won’t get quicker results than by doing two effective workouts a day, with a day or two off every week to rest.

2. Free From Distraction

Although sometimes a good conversation at the gym can be fun, it frequently affects your workout. Without distractions, you can keep yourself zoned into your training. This is how you get an efficient workout in.

The purpose is to get in shape, so reducing distractions is advantageous.

What’s more, many times, people want to attempt new exercises and push themselves in different ways. But with people “watching” at the gym, insecurities emerge.

You will not have to think about this at home. You can test yourself with new ideas and not worry about someone seeing you fail. As much as we’d all like to say we are confident with ourselves, I bet every one of us can relate to feeling insecure about doing something at the gym before.

If you don’t fancy getting stares, home workouts are for you.

3. Cost-Efficient

If you perform bodyweight-only training, home workouts will cost you zero. That being said, most of us prefer to mix in some weights or other training devices.

So, you have a few choices for this. Kettlebells, steel maces, resistance bands, and dumbbells are affordable. They also do not take too much space. They are all you require unless you are trying to become a strongman or Arnold.

Even with the above tools’ costs, you will get that back with just a few months of gym fees, depending on what gym. 

Nevertheless, these tools can serve you forever, so regardless, it will be significant savings. It’s just a matter of time.

Want squat racks, barbells, benches, etc.? Even these significant investments will eventually be made up for with the cost of gym memberships. And, as with the other tools, they will last for a very long time.

4. Health and Safety

At the modern time of writing this, germs are top of everyone’s mind with the Coronavirus (COVID-19) closing down the world, gyms included.

However, this is something that we should consider for the future.

If you are concerned about bacteria, viruses, and good old “germs,” working out at home is your safest choice. The only germs you will be dealing with at home are solely yours and your family’s.

Here’s the breakdown of what you should be doing:

  • Strength training three days a week, one hour per session
  • High-intensity interval training one day a week, 20 minutes per session
  • Steady-state cardio one day a week, 35 to 45 minutes per session
  • Two days of active recovery

Every workout should start with at least five to 10 minutes of warming up. Rosante likes to begin with foam rolling, which supports mobility. Then transfer into a dynamic warm-up to get the blood flow moving.

After your workout, make sure you take time to cool down to ease your nervous system. After a couple of minutes, stretch out your major muscle groups as flexibility is developed when muscles are warm. And make sure to stretch each muscle for at least three breaths.

5 Warm-Up Stretches That Will Maximize Your Workout

1. Leg Cradle to Side Lunge

Stand on your left leg and raise your right leg off the ground opening your right knee to the right. Grasp below your right knee with your right hand and over your right shoe with your left hand.

Elevate your right leg toward your chest, parallel to the ground. Release your right leg and step it out to the right, reducing it into a side lunge on your right leg before recovering to standing tall. Do five repetitions on each side, alternating sides with each repetition.

Why it works: This stretch develops mobility and flexibility of your hips, ankles, thighs, and knees. This comes in handy throughout lower body exercises like squats, where you need your hips and ankles to be loosened up to get the full range of motion.

2. Back Lunge to Groiner

Start standing and step your right foot back into a backward lunge.

Bend both knees to drop your butt toward the ground while keeping your spine long. Put both hands on the floor inside your left foot and straighten your right leg behind you.

Lower your left elbow and gently push it against the instep of your left leg. Pause, then recover to standing. Do fives reps on each side, alternating sides with every rep.

Why it works: You’ll develop mobility in your knees, hips, ankles, and lower back and improve flexibility in your groin and hip flexors. This dynamic stretch comes in particularly handy if you’re making any lunges with weights during your workout.

3. Quad Pull With Tilt

Begin with the standing position. With your right hand, grasp your right foot behind you just above your right shoe.

Standing on your left leg, start to lean forward slightly while pulling your right knee up in the air. Hold for five seconds, then free your foot and return to standing. Perform fives reps on each side, alternating sides with each rep.

Why it works: You’ll receive mobility benefits in your knees, hips, and ankles, as well as added flexibility in your quads and hamstrings. Plus, this stretch tests your balance, too.

4. Hip Bridge With Reach

Lie flat on your back with your legs bent, feet level on the floor, and arms at your sides. Push through your heels and elevate your hips.

Once you’re at the peak of your bridge, move your right hand across your body toward the left shoulder, trying to touch the ground with your hand.

Be sure to hold your hips still and stable throughout the movement. Then, turn your arm to your side and lower your hips to the ground. Perform fives reps on each side, alternating sides with each rep.

Why it works: This controls mobility in your knees, hips, shoulders, and upper back. It also helps improve flexibility in your lats, oblique muscles, and hip flexors. The bridge helps stimulate the glutes for lower-body exercises, and the reach enhances mobility.

5. Three-Point T-Spine

Begin on your hands and knees with your wrists under your shoulders and knees below your hips.

Put your right hand behind your head with your right elbow opening wide to the right. Next, take your right elbow down to point toward the ground while keeping the rest of your body still.

Now stretch it back up through the starting position and beyond, turning your upper body to the right as you try to get your right elbow to face the ceiling. Perform this five times, then switch sides.

Why it works: Your movement in your elbows, shoulders, and upper back should develop with this stretch, and so should the flexibility of your chest.

At-Home Workout Plans for Fat Loss

Now, to lose fat, we require to take a different strategy. We are going to adhere to full body workouts with moderate rest time.

The exercises will involve dynamic compound movements. This will keep your heart rate up, enabling you to burn more calories. 

We will employ circuit training, ascending and descending ladders, block training, and supersets for the resistance exercises. We won’t be bothering too much about progressive loading in the same way as developing muscle.

For fat loss, we just want to aim to consume a lot of calories in the workout. So that implies as we progress through a workout plan, we want to keep reducing rest time and developing intensity.

We can also raise the reps and volume of the workout if things begin to get too comfortable. All in all, what we want is to sweat bullets each exercise.

HIIT workouts will be quick, 15-20 minutes, and cardio will be about 30-40 mins at a maintainable speed. Our aim for cardio is to burn fat and develop cardiovascular health, increasing our resistance training capacity.

The following workout plans can be supported for as little as four weeks and as long as eight weeks. Stick to the program and eat a decent high protein diet, and the results will follow.

Bodyweight-only Home Workout Plan #1 (Fat Loss):

4-8 weeks

Day 1: HIIT (15 mins) 

Day 2: Resistance Training (A & B exercises are supersets)

Details:

  • Aim for high reps. Ideally, each superset should have you working 60-120 seconds.
  • Keep rest time to a minimum.

Day 3: Cardio (30-40 mins)

Day 4: Resistance Training

Details:

  • Do as many reps as you can each block. Rest only when you have to. An excellent way to attack this is in sets (i.e., five chin-ups, quick rest, five chin-ups, brief rest, and so on until the 6 mins is up).
  • Take 2-3 mins rest between blocks.

Day 5: HIIT (15 mins) 

Day 6: Resistance Training 

Circuit 1:

Circuit 2:

Circuit 3:

Details:

  • Aim for high reps on each exercise
  • Complete the three exercises in each circuit without resting, rest for a minute and move to the next circuit. Once you finish circuit 3, go back to circuit 1 and repeat. Do each course three times. 

Day 7: Active Recovery

Body Weight-Only Workout Plan #2 (Fat Loss):

4-8 weeks

Day 1: Resistance Training

Traditional:

Details

  • High rep count
  • Rest ratio 1 to 1 each set.
  • Complete each exercise for all three sets, then move to the next exercise.

Circuit:

Details

  • Do circuit 3 times
  • Use a challenging rep count; don’t go easy on yourself!

Ascending or Descending Ladder:

NOTE: Top exercise goes down one rep each set, and the bottom goes up 1 set each set. Continue until Burpees are at one rep and Squats are at ten reps

Day 2: HIIT (15 mins)

Day 3: Cardio (30-40 mins)

Day 4: Resistance Training

Circuit x 4 rounds:

Day 4: HIIT (15 mins)

Day 5: Cardio (30-40 mins) 

Day 6: Resistance Training

Descending Ladder:

Details

  • Minimal rest
  • Try to complete workout as quickly as possible

Another Option

DETAIL:  Finish as quickly as possible

Day 7: Active Recovery

At-Home Workout Plans With Body Weight, Kettlebells, Steel Maces, and Bands

The following two workout plan alternatives take the same ideas from the above. However, it incorporates the use of resistance bands, steel maces, and kettlebells. 

In these workouts, you’ll find the most reliable fat burning exercises for each training tool. They are dynamic, ballistic, multiplanar compound moves. Your heart will be pumping fast through these workouts, and your body will be dropping fat. 

Home Workout Plan #1: (Fat Loss)

6 weeks

Kettlebells, Steel Maces, Resistance Bands, Bodyweight

Day 1: Resistance Training

Circuit 1:

Circuit 2:

Circuit 3:

Details:

  • Aim for high reps on each exercise
  • Complete the three exercises in each circuit without resting, rest for 1 min and move to the next circuit. Once you finish circuit 3, go back to circuit 1 and repeat. Do each circuit three times. 

Day 2: HIIT (15 mins)

Day 3: Cardio (30-40 mins)

Day 4: Resistance Training 

Details:

  • Do as many reps as you can each block. Only rest when you have to. An excellent way to attack this is in sets (i.e., five pull-ups, quick rest, five pull-ups, brief rest, and so on until the 6 mins is up)
  • Take 2 mins rest between blocks

Day 5: HIIT (15 mins)

Day 6: Cardio (30-40 mins) 

Day 7: Active Recovery

Home Workout Plan #2 (Fat Loss):

6 weeks

Kettlebells, Steel Maces, Resistance Bands, Bodyweight

Day 1: Resistance Training 

Traditional:

Details

  • High rep count
  • Rest ratio 1 to 1 each set.
  • Complete the exercise for all three sets, then move to the next exercise. 

Circuit – 3 Rounds:

NOTE: Use a challenging rep count; don’t go easy on yourself! 

Ascending/Descending Ladder:

NOTE: Top exercise goes down one rep each set, and the bottom goes up 1 set each set. Continue until Burpees are at one rep and Squats are at ten reps 

Day 2: HIIT (15 mins)

Day 3: Cardio (30-40 mins) 

Day 4: Resistance Training

Circuit x 5 rounds:

Details:

  • High reps, relative to your strength
  • 1-2 min rest between rounds 

Every Minute On The Minute for 5 mins: Steel Mace Joust x 20 (fast thrusts)

Finisher:

10 Turkish Get Ups (each side and finish as quick as you can)

Day 4: HIIT (15 mins)

Day 5: Cardio (30-40 mins)

Day 6: Resistance Training 

Day 7: Active Recovery

Active Recovery

One day out of your week will be an active recovery day. This is when your body has an opportunity to rest up and rebuild muscle fibers that you’ve been tearing during your workouts.

You would want to lay off those strenuous workouts in favor of just some gentle movement. Keywords: gentle movement. An active recovery day isn’t a free pass to rest on the couch and do nothing.

Movement helps enhance blood flow, pushing more oxygen-rich blood to your muscles to speed recovery. Faster recovery could reach more immediate results.

4 Cool-Down Stretches For After Your Workout

1. Figure 4 Stretch: Hold for 30 seconds on each side

Figure 4 opens up the hips and loosening the glutes.

  • Begin lying on your back with knees bent, feet flat on the floor. Raise your left leg and cross your left ankle over the right knee.
  • Touch hands around the right leg to meet under the thigh. Bring the right thigh toward you while keeping your torso pressed against the floor.
  • Utilize your left elbow to gently press your left knee away from you as you draw your right thigh in closer.
  • Hold for 30 seconds, increasing the stretch with every exhale, then switch sides.

2. Reclining Twist: Hold for 10 seconds on each side, repeat 3-5 times

This stretch is excellent for releasing the lower back.

  • Lie on your back and bring your left leg into your chest and keep your right leg straight.
  • Exhale and turn the bent knee across the center of the body. Then press the opposite hand onto the bent knee and extend the other arm.
  • Continue for 10 seconds on each side, repeating three to five times.

3. Cat/Cow Stretch: Continue for 30 seconds

This stretch helps in breathing and slows down the heart rate. Inhale in the cow pose when your back is arched and while looking upwards, then exhale as you draw your chin to your chest and round your spine.

  • Start on your hands and knees. Straighten your shoulders over wrists and your hips over knees.
  • Take a slow inhale, and on the exhale, arch your spine and lower your head towards the floor (this is the “cat” pose).
  • Inhale and raise your head, chest, and tailbone towards the ceiling as you bend your back for “cow.”
  • Move through this order for 30 seconds.

4. Child’s Pose: Hold for 30 seconds to one minute.

This stretch is grounding because it joins you to the floor at your shins, knees, ankles, feet, chest, and head. Try to extend your spine by extending through the crown of your head and your tailbone. Then, let everything fall into place.

  • Sit back on heels with your knees out widely separated.
  • Bend forward at hips and lower your chest between your thighs with your forehead leaning on the ground.
  • Stretch your arms long and place your palms on the ground.
  • Stay for 30 seconds to 1 minute.

Consistency is Key

However you choose to structure your workout, make sure you stay consistent with the routine.

Don’t change it up too frequently. Adhering to a routine allows you to progress, and more importantly, track your journey. You will get far better outcomes if you stick to a plan.

The old saying “you need to keep shifting things up to keep your body guessing” is just plain incorrect. If you do that, you can’t develop in any one area.

The only time you need to switch things up is when you reach a plateau. And the only way you should be shifting things up until then is by progressively overloading.

Here are some tips for building a routine and sticking to it:

  • Stick to basic movements. They are all you need to become fit and grow.
  • Simpler the routine, the better the outcomes. Don’t over complicate things. Just add the most functional, compound movements, and stick to them. They are tried and true over intricate and new.
  • Don’t “shift things up.” Instead, double the difficulty by adding more reps, time under tension, or weight load. Don’t just jump into kill-yourself-mode. Increase toughness and intensity slowly but certainly. If you jump right into 5 or 10 miles your first run, you probably won’t go repeatedly running for a while as you will think, “that was horrific.”
  • Minimum of 4 weeks for your routine, and a maximum of 12 weeks. Then you can shift to a new routine.

As long as you’re moving around a bit, you’re good to go. If there’s something you love to do, don’t hesitate to do so. It doesn’t matter if you’d want to walk or run for 30 minutes. What’s important is that you move and enjoy your life while reaching for your goal.

Categories
Fat Loss Keto Nutrition Weight Loss

Easy Spinach Recipes to Support Your Weight Loss Journey

People tend to have a love-hate relationship with spinach. Spinach is a mild-flavored and healthy vegetable that makes for a great ingredient in salads, pasta, sandwiches, and more.

This probably explains why Popeye the Sailor Man loves spinach.

Whether you wrinkle up your nose at the very mention of it or buy a large bag every week, the recipes below will transform your view on spinach forever. 

Lentil Salad with Beets and Spinach

Precooked lentils make this hearty lunch come together in 10 minutes (or less). You can also roast the beets ahead of time—look for the golden quality in grocery stores. They’re much less rumpled than red beets, which can stain your hands and your cutting board.

Ingredients 

  • 1 1/2 teaspoons sherry vinegar
  • 1/2 teaspoon Dijon mustard
  • 1/8 teaspoon black pepper
  • 2 teaspoons olive oil
  • 1/2 cup precooked lentils (such as Melissas)
  • 1 Roasted Golden Beet, cut into 1/2-inch wedges
  • 1 1/2 cups baby spinach
  • 1 1/2 tablespoons chopped toasted walnuts
  • 1 tablespoon crumbled Cotija cheese 

Preparation

Combine the vinegar, mustard, and pepper in a small bowl. Whisk in the oil until emulsified. Stir together the lentils, beets, and spinach in a bowl.

Toss with the dressing. Top with the walnuts and cheese.

Creamed Spinach

Creamed spinach is a simple side dish that is also the ideal way to use up any dying spinach. The creaminess will make you forget you’re eating spinach and convert anyone into a fan of leafy greens. It seems like a lot of spinach, but it will boil down to almost zero, so don’t skimp on it. 

Ingredients 

  • 20 oz. baby spinach
  • 2 tbsp. butter
  • 1/2 medium yellow onion, finely chopped
  • 2 cloves garlic, minced
  • 1/2 c. milk
  • 1/4 c. heavy cream
  • 4 oz. cream cheese
  • Kosher salt 
  • Freshly ground black pepper 
  • Pinch cayenne pepper
  • 1/4 c. freshly grated Parmesan 

Preparation

  1. In a large pot of boiling salted water, cook spinach for 30 seconds. Drain and place in a bowl of ice water. When cool enough to handle, drain and squeeze out as much excess water as possible.
  2. In a large skillet over medium heat, melt butter. Add and onion and cook until soft, 5 minutes. Add garlic and cook until fragrant, 1 minute more. 
  3. Add milk, heavy cream, and cream cheese to the skillet. Simmer until cream cheese is melted. Season with salt, pepper, and a pinch of cayenne. 
  4. Add spinach and Parmesan and stir to combine. 

One-Pot Pasta With Spinach and Tomatoes

This one-pot pasta dinner is simple, fresh, and healthful.

Preparing the pasta right in the sauce saves time and cleanup while soaking the noodles with more flavor. This quick recipe is also endlessly versatile and lends itself to plenty of easy ingredient swaps.

You can also add other healthy ingredients like sliced zucchini, mushrooms, leftover diced cooked chicken thighs, or crumbled sausage. You can also opt for whole wheat paste for a healthier option.

Ingredients 

  • 1 tablespoon olive oil
  • 1 cup chopped onion
  • 6 garlic cloves, finely chopped
  • 1 (14.5-ounce) can unsalted petite diced tomatoes, undrained
  • 1 1/2 cups unsalted chicken stock
  • 1/2 teaspoon dried oregano
  • 8 ounces whole-grain spaghetti or linguine
  • 1/2 teaspoon salt
  • 10-ounce fresh spinach
  • 1 ounce Parmesan cheese, grated (about 1/4 cup) 

Preparation

  1. Heat a Dutch oven or large saucepan over medium-high heat. Add oil; swirl to coat.
  2. Add onion and garlic to pan; sauté 3 minutes or until onion starts to brown.
  3. Add tomatoes, stock, oregano, and pasta, in that order. Bring to a boil. Add noodles; stir to submerge in liquid.
  4. Cover, reduce heat to medium-low, and cook for 7 minutes or until pasta is almost done.
  5. Uncover; stir in salt. Add spinach in batches, stirring until it wilts. Remove from heat and let stand 5 minutes before sprinkling cheese on top.

Note:

  • Trade out spaghetti for any short pasta shape, such as elbow macaroni, rotini, or shells.
  • Use fresh grape tomatoes instead, and attach fresh herbs.
  • Combine chopped skinless, boneless chicken thighs, ground beef, or ground turkey for a healthfuller dish.

Spinach Artichoke Zucchini Bites

These little chaps are scary addictive. Just as the zucchini becomes delicate, the cheese is getting melty and delicious.

If you want a little added color on your bites, turn the oven to broil on medium and cook them a couple of minutes more. Just keep an eye on them.

For a smart party trick, try making these in the air fryer! They come out flawlessly. 

Ingredient 

  • 4 oz. cream cheese softened
  • 2/3 c. shredded mozzarella
  • 1/4 c. freshly grated Parmesan 
  • 1/2 c. canned artichoke hearts, drained and chopped
  • 1/2 c. frozen spinach, thawed and drained
  • 2 tbsp. sour cream 
  • 2 cloves garlic, minced
  • Pinch crushed red pepper flakes 
  • Kosher salt 
  • Freshly ground black pepper
  • 3 medium zucchini, cut into 1/2″ rounds 

Preparation

  1. Preheat the oven to 400° and line a large baking sheet with parchment paper. In a medium bowl, combine cream cheese, mozzarella, Parmesan, artichokes, spinach, sour cream, garlic, and crushed red pepper. Season with salt and pepper. 
  2. Spread about a tablespoon of cream cheese mixture on top of each zucchini coin.
  3. Bake until zucchini is tender and cheese is melty, 15 minutes. For more color, broil on high, 1 to 2 minutes.

For Air Fryer

  1. In a medium bowl, combine cream cheese, mozzarella, Parmesan, artichokes, spinach, sour cream, garlic, and crushed red pepper. Season with salt and pepper. Set aside.
  2. Cook zucchini slices in an air fryer at 375° for 8 minutes, then top each piece with one tablespoon cream cheese mixture. 
  3. Return to the air fryer and continue cooking in batches until the cheese is profoundly golden and zucchini is tender, about 10 minutes more. 

Creamed Curried Spinach

Curry powder attaches warmth and earthiness to this speedy version of creamed spinach. Whole milk yogurt gives the side a tasty mouthfeel and plenty of body. Serve with steak or with seared planks of spice-rubbed tofu.

Ingredients 

  • 1 1/2 tablespoons extra-virgin olive oil
  • 1/4 teaspoon crushed red pepper
  • 5 thinly sliced garlic cloves
  • 1/2 cup thinly sliced shallots
  • 3/4 teaspoon curry powder
  • 1 pound fresh baby spinach
  • 1/2 cup plain whole-milk Greek yogurt
  • 1/4 teaspoon kosher salt 

Preparation

Drizzle extra-virgin olive oil in a large skillet over medium-high heat. Saute crushed red pepper and thinly sliced garlic clove for about 2 minutes.

Add thinly sliced shallots and curry powder; cook for 2 minutes. Add fresh baby spinach to pan in batches, stirring until wilted before adding more. Stir in yogurt and kosher salt.

Spinach Artichoke Orzo

The flavors of your desired dip are now in an orzo dish.

Ingredients 

  • 1 tbsp. unsalted butter 
  • 3 cloves garlic, minced
  • 2 sliced green onions, whites, and light greens separated from the dark
  • 3/4 lb. orzo
  • 3 1/4 c. low-sodium chicken broth
  • Kosher salt
  • Freshly ground black pepper
  • 4 oz. cream cheese, cubed
  • 1/4 c. freshly grated Parmesan, plus more for serving
  • 1 (12-oz.) package frozen artichoke hearts, quartered 
  • 3 c. baby spinach
  • 2 tsp. finely grated lemon zest, plus 1 tbsp. fresh lemon juice 

Preparation

  1. In a large skillet, melt butter over medium.
  2. Add garlic and white and light green parts of green onion, cook, occasionally stirring, until just beginning to brown.
  3. Add orzo and broth and season with salt and pepper. Bring to a simmer. Cook, frequently stirring until orzo is just al dente, about 10 minutes.
  4. Stir in cream cheese and Parmesan until melted and combined. Add artichoke and cook until warmed through. Add spinach and stir until wilted.
  5. Remove from heat and add lemon juice and zest. Season with salt and pepper, stir to combine. Sprinkle with green parts of green onion and more Parmesan.

Feta-Quinoa Cakes with Spinach

Precooked whole grains are possibly the best possible addition to the convenience food lineup. It helps you save time and comes in serving-friendly containers.

Look for unseasoned grains for a product that’s more adaptable and lower in sodium.

While most precooked bits call for some cooking to reheat and finish hydrating, we leap that step here. The quinoa will plump in the fluid from the cake batter and finish cooking in the skillet.

Watch for feta cheese crumbles to save even more time, but hop the reduced-fat kind; these can taste rubbery.

Ingredients 

  • 1 cup frozen green peas, thawed
  • 1/3 cup whole-wheat panko (Japanese breadcrumbs)
  • 1/3 cup grated yellow onion
  • 3 tablespoons chopped fresh flat-leaf parsley
  • 2 garlic cloves, grated
  • 1 teaspoon grated lemon rind
  • 2 teaspoons fresh lemon juice
  • 3 ounces feta cheese crumbles (about 3/4 cup)
  • 3 large eggs, lightly beaten
  • 2 (8-oz.) pkg. pre-cooked plain quinoa (such as Simply Balanced)
  • 3/8 teaspoon kosher salt, divided
  • 1/2 teaspoon black pepper, divided
  • 1 1/2 tablespoons olive oil, divided
  • 6 cups fresh baby spinach or watercress
  • 2 tablespoons canola mayonnaise
  • 2 tablespoons light sour cream
  • 1/4 teaspoon smoked paprika 

Preparation

  1. Combine the first ten ingredients in a large bowl. Stir in 1/4 teaspoon salt and 1/4 teaspoon pepper. Divide and shape mixture into 8 (1-inch-thick) patties (about 1/2 cup each).
  2. Heat 1 tablespoon oil in a large nonstick skillet over medium-high. Add patties to pan; cook 4 minutes on each side or until browned and crisp. Remove from heat.
  3. Combine remaining 1 1/2 teaspoons oil and spinach in a medium bowl; toss gently to combine.
  4. Combine remaining 1/8 teaspoon salt, remaining 1/4 teaspoon pepper, mayonnaise, sour cream, and paprika in a bowl, stirring with a whisk.
  5. Divide spinach among four plates; top evenly with patties and mayonnaise mixture. Serve immediately.

Creamed Spinach Stuffed Salmon

If you’re doubtful about the combination of cheese and salmon, don’t be. We assure you, it’s AMAZING.

Ingredients 

  • 4 (6-oz.) salmon fillets
  • Kosher salt
  • Freshly ground black pepper
  • 1/2 (8-oz.) block cream cheese, softened
  • 1/2 c. shredded mozzarella
  • 1/2 c. frozen spinach, defrosted
  • 1/4 tsp. garlic powder
  • Pinch of red pepper flakes
  • 2 tbsp. extra-virgin olive oil
  • 2 tbsp. butter
  • Juice of 1/2 lemon

Preparation

  1. Season salmon all over with salt and pepper. In a large bowl, mix cream cheese, mozzarella, spinach, garlic powder, and red pepper flakes. 
  2. Using a paring knife, slice a slit in each salmon to create a pocket. Stuff pockets with cream cheese mixture. 
  3. Heat oil in a large skillet over medium heat. Add salmon skin side down and cook until seared, about 6 minutes, then flip salmon.
  4. Add butter and squeeze lemon juice all over. Cook until the skin is crispy, another 6 minutes. Serve warm.

Spinach, Hummus, and Bell Pepper Wraps

Fresh, flavorful, veggie-packed, and set in 10-minute ease—now that’s a meal we can stand behind!

Hummus gives a winning combo of protein and healthy fat for staying power, while fresh bell peppers and spinach provide a satisfying crunch. Tomato-and-basil feta cheese supplements a kick of salty tang and Mediterranean flair.

Make this wrap the night before and place it in the fridge—just grab it in the morning on your way out the door. Use Flatout Light whole-grain flatbreads to retain calories in check; you can find them at most supermarkets.

Match this tasty wrap with whole-wheat crackers or a piece of fruit to turn out a nutritious, delicious lunch.

Ingredients 

  • 2 (1.9-oz.) whole-grain flatbreads (such as Flatout Light)
  • 1/2 cup roasted garlic hummus
  • 1 small red bell pepper, thinly sliced
  • 1 cup firmly packed baby spinach
  • 1 ounce crumbled tomato-and-basil feta cheese (about 1/4 cup) 

Preparation

  1. Spread each flatbread with 1/4 cup hummus, leaving a 1/2-inch border around the edge.
  2. Divide the bell pepper evenly between the flatbreads; top each with 1/2 cup spinach and two tablespoons of cheese.
  3. Starting from one short side, roll up the wraps. Cut each wrap in half, and secure with wooden picks.

Creamed Spinach Chicken

Be prepared to lick your plate clean because you’ll be eating straight out of the pan. 

Ingredients 

  • 2 tbsp. extra-virgin olive oil, divided
  • 4 boneless skinless chicken breasts
  • 2 tsp. paprika
  • Kosher salt
  • Freshly ground black pepper
  • 1 medium yellow onion, chopped
  • 2 cloves garlic, minced
  • 10 oz. baby spinach
  • 1 c. heavy cream
  • 3/4 c. low-sodium chicken broth
  • 1 c. shredded mozzarella
  • 1/2 c. freshly grated Parmesan
  • Crusty bread, for serving (optional) 

Preparation

  1. In a large skillet over medium heat, heat one tablespoon oil. Season chicken with paprika, salt, and pepper and cook until golden and no longer pink, 8 minutes per side. Transfer to a plate. 
  2. Heat remaining tablespoon oil. Add onion and cook until soft, 5 minutes, then add garlic and cook 1 minute more. Add spinach in batches until wilted. 
  3. Pour over heavy cream and chicken broth and simmer for 3 minutes. Add mozzarella and Parmesan and stir until melted, then return chicken to skillet and simmer 5 minutes. 
  4. Serve creamed spinach spooned over chicken with bread, if using.

Zucchini and Spinach Chilaquiles

This Verde version of a Mexican brunch masterpiece is the perfect introduction to summer.

If you have time, try turning out canned tomatillos for something fresh. Take out the papery husks from 8 ounces fresh tomatillos, toss with one tablespoon oil on a baking sheet, and broil for 6 minutes or until lightly charred. Cool before processing.

Queso fresco has the texture of strained ricotta. It won’t melt under the broiler, but its mild flavor will be a welcome contrast to the heat in the tomatillo mixture.

Add scrambled eggs to each portion for a little extra protein.

Ingredients 

  • 1 cup chopped fresh cilantro, divided
  • 2 medium poblano peppers, seeded and chopped
  • 1 (12-oz.) can tomatillos, drained
  • 4 tablespoons water, as needed
  • 2 tablespoons fresh lime juice
  • 1 tablespoon extra-virgin olive oil
  • 2 cups chopped zucchini
  • 1 cup sliced red onion
  • 1 jalapeño, seeded and sliced
  • 2 cups baby spinach, coarsely chopped
  • 4 ounces multigrain tortilla chips (about 4 cups)
  • 2 ounces queso fresco, crumbled (about 1/2 cup)
  • 1/4 cup roasted unsalted pumpkin seeds
  • 1 1/2 tablespoons hot sauce, optional 

Preparation

  1. Preheat the broiler to high.
  2. Place 3/4 cup cilantro, peppers, and tomatillos in a food processor; process 20 seconds. Add water, one tablespoon at a time, until sauce reaches desired consistency. Stir in juice.
  3. Heat oil in a 10-inch cast-iron skillet over medium-high. Add zucchini, onion, and jalapeño; cook for 6 minutes. Add spinach, stirring to wilt. Place zucchini mixture in a bowl. Wipeout pan.
  4. Arrange tortilla chips in pan; top with tomatillo mixture, zucchini mixture, and cheese. Broil 2 minutes. Top with remaining 1/4 cup cilantro, pumpkin seeds, and hot sauce, if desired.

Spinach Pesto Pasta with Shrimp

Pesto is a prominent big-batch sauce for using up a mix of herbs and greens, but it tends to go army green if prepared ahead.

You should quickly blanch spinach and basil to preserve the color without diluting flavor, then bump up the green with fresh parsley. A little chopped tomato can add moisture and mild acidity.

Be sure to press the plastic wrap directly on the surface of the pesto to prevent it from browning. A simple shrimp and asparagus pasta toss let the pesto shine; you could also use chicken breast, broccoli florets, or haricots verts.

Ingredient 

Pesto:

  • 2 cups packed fresh baby spinach
  • 1 cup packed fresh basil leaves
  • 1/2 cup loosely packed fresh flat-leaf parsley
  • 1/2 cup seeded chopped plum tomato
  • 6 tablespoons chopped toasted walnuts
  • 2 teaspoons fresh lemon juice
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 1/2 ounces Parmesan cheese, grated (about 1/3 cup)
  • 1 garlic clove, chopped
  • 2 tablespoons extra-virgin olive oil

Pasta:

  • 8 ounces uncooked whole-wheat penne pasta
  • 1 pound fresh asparagus, cut into 2-in. pieces
  • 1 tablespoon olive oil
  • 1 tablespoon unsalted butter
  • 1 pound large fresh shrimp, peeled and deveined
  • 1/4 teaspoon ground red pepper
  • 1/4 teaspoon black pepper
  • 1/2 cup halved multicolored grape tomatoes
  • 1/4 teaspoon kosher salt 

Preparation

  1. To prepare pesto, bring a large saucepan filled with water to a boil.
  2. Add spinach and basil; cook for 20 seconds. Remove spinach mixture to a bowl filled with ice water (reserve water in the pan).
  3. Let it stand for 30 seconds. Drain and pat dry with paper towels.
  4. Place parsley and next seven ingredients (through garlic) in a food processor; process until finely chopped.
  5. Add spinach mixture and two tablespoons oil; process to combine.
  6. Place 3/4 cup pesto in a small bowl; place plastic wrap directly on pesto.
  7. Reserve for Pesto Chicken with Blistered Tomatoes and Vegetable Soup au Pistou.
  1. To prepare pasta, return water in the pan to a boil.
  2. Add pasta; cook according to package directions, adding asparagus during the last 5 minutes of cooking.
  3. Drain in a colander over a bowl, reserving 3/4 cup cooking liquid.
  4. Heat 1 tablespoon oil and butter in a large skillet over medium-high until butter melts. Sprinkle shrimp with red pepper and 1/4 teaspoon black pepper.
  5. Add shrimp to pan; cook 1 to 2 minutes on each side or until done. Remove shrimp from the pan.
  6. Add pasta mixture and reserved 3/4 cup cooking liquid to pan; cook for 1 minute.
  7. Stir in the remaining six tablespoons pesto, shrimp, grape tomatoes, and 1/4 teaspoon salt.

Final Thoughts

Spinach is a nutritious, leafy green. No wonder it offers a handful of health benefits.

Spinach may reduce oxidative stress, enhance eye health, and help prevent heart disease and cancer.

If you’re curious about its health-boosting potential, spinach is an accessible food to add to your diet.

Categories
Weight Loss

Celebrities That Have Undergone A Weight Loss Program

Celebrities get stared at (and often criticized) for their weight all the time. While it’s hard to think about what that can do to self-confidence, the one potential payoff is some serious admiration for their hard work. 

Dropping five or 10 pounds doesn’t seem too hard. But when you’re aiming to lose at least 30 pounds, weight loss can get very challenging. 

Many celebrities have exuded serious weight through diet and exercise over the years.

You may claim that celebrities have all the resources at their fingertips, but they still have to put in the work to lose weight the same as you. So why not adopt their star-powered suggestions and include them into your routine? 

Here are the celebs who have dropped a lot of weight, plus how they did it:

Adele

While the British singer is very private about her personal life, we couldn’t help but notice her much more trim physique in recent years. 

According to Us Weekly, the 31-year-old songstress dropped 14 pounds earlier this summer after hiring a personal trainer. Us reports that Adelle has been doing 60-minute workouts that include cardio, circuit training, and Pilates—and her hard work is paying off. “She really desires to be healthy and set a good example for her son,” a source close to Adele told Us.

The legendary Adele has lost weight, but nobody knows exactly how much. And speculation is that she’s on the Sirtfood Diet, which has become widespread in the United Kingdom. 

The Sirtfood Diet focuses on specific foods that activate sirtuin, a type of protein that may help with anti-aging. Adele hasn’t been exposed to this, although she has admitted to beating some bad habits, including smoking and drinking a bottle of wine a day. “I was trying to get some stamina for my tour,” she told Vogue. “So, I lost a bit of weight.”

Christina Aguilera

The Liberation singer and former The Voice judge dropped 50 pounds in 2015. Her secret: Taking time off from her busy schedule. 

“Without the difficult production hours, Christina can concentrate on her music and her son and most significant on herself,” a source told People. “It’s astounding what having some personal time can do, not only for the body but also for the mind and the spirit. She has been trying new types of foods and searching for new methods of exercise. Not just for diet or weight, but also for her mind and well being and overall sense of good health.”

Jessica Simpson

Jessica Simpson recently shared on her Instagram that she dropped 100 pounds in six months after giving birth to her daughter, Birdie Mae. 

Simpson revealed that during her pregnancy, she tilted the scale at 240 pounds. How did she lose weight so instantly? Simpson worked with celebrity trainer Harley Pasternak, who gave the 39-year-old singer five things to concentrate on every day. This is to help her stay accountable.

Those things involved walking 12,000 steps per day, getting at least seven hours of sleep, savoring three full meals and two snacks daily, and performing circuit training workouts three to four days a week.

Simon Cowell

America’s Got Talent judge said that he dropped about 20 pounds to be healthier. 

Since then, Cowell says he seems healthier and stronger. The purpose of his weight-loss journey? Cowell concluded that he needed to improve his lifestyle after he fainted and fell down the stairs at his house in 2017 due to low blood pressure. 

Cowell says he has stopped eating dairy, wheat, and sugar and became a vegan as part of his lifestyle transformation. “I skipped out a lot of the stuff I shouldn’t have been eating and that was essentially meat, dairy, wheat, sugar—those were the four primary things,” he said in an interview with The Sun.

Drew Barrymore

In 2018, Drew Barrymore shared with her supporters on Instagram that she had dropped 25 pounds in three months. 

The Santa Clarita Diet star said she worked with trainer Marnie Alton to improve her diet and exercise method. “This takes me so much work. Diet and exercise and struggling like a lion for it! Damn you genetics!” Barrymore wrote

But through hard work and determination, Barrymore is looking better than ever.

Jennifer Hudson

Past American Idol contestant, singer, and actor, Hudson has been amazed on the red carpet and across award shows for years. 

She dropped 80 pounds post-singing contestants and has kept the weight loss. According to Good Housekeeping, she pays close attention to what she puts in her body, making sure to have serving sizes small.

The sultry singer Jennifer Hudson lost an impressive 80 pounds and has kept it off for eight years. Her secret is portion control. “If you’re on a stern diet that says you shouldn’t have any carbs or this or that, your body won’t work the way it should,” the Dreamgirls explained on talk show Lorraine. “I know now that I can eat anything I want and still lose or keep my weight. It’s all about portions and balance.”

Jimmy Kimmel

Intermittent fasting is absolutely a trendy diet right now, but it’s also how talk show host Kimmel keeps his weight. 

He obeys the 5:2 method, meaning two days a week he eats less than 500 calories, he told Men’s Journal. At his heaviest, Kimmel weighed 208 pounds, and now he swings around 182.

Jordin Sparks

Jordin Sparks dropped an impressive 50 pounds in 18 months after embracing the American Idol title. 

She revealed to Redbook that improving her lifestyle came down to concentrating on healthier choices than dropping a size. She began walking more and, ultimately, started exercising with a trainer). She only eats when hungry (not just because she felt like it) and keeping an eye on serving sizes.

Jordin Sparks also knew that to lose weight, she required to modify her diet, so she questioned everything she put in her mouth. “Ask yourself, ‘Am I really hungry, or am I having this because it looks good?'” says Sparks, who snacks on high-fiber fruit now rather than cookies.

If Pilates isn’t your thing, that’s okay. Listen to recording artist Jordin Sparks, who at 16-years-old, was introduced to the world through her journey on American Idol. 

Today, she’s married and is a first-time mom to son Dana. Over the last few years, she’s focused on making herself healthier by losing 50 extra pounds from her frame over a year and a half.

“The key was finding exercises I enjoyed. If you don’t, you won’t stick with it,” she told Redbook. Sparks fancied doing a form of Zumba called Sensazao.

John Goodman

At his heaviest, Goodman weighed approximately 400 pounds. When he realized how heavy he was, he chose to make a change. 

His first step to weight-loss: skipping out alcohol. Then, he picked up his diet, eating lean meats, fruits, veggies, and protein shakes, and finally hired a personal trainer. He’s dropped (and kept off) more than 100 pounds.

Kelly Clarkson

Kelly Clarkson has been open about her 37-pound weight loss with her fans, which she credits to following The Plant Paradox by Steven R. Gundry. 

The Plant Paradox is a lectin-free diet, where you exclude foods like beans, legumes, whole grains, and some veggies from your diet. Dr. Gundry says these foods hold lectin, a naturally occurring protein in many plant-based foods that produce inflammation. 

Clarkson says she began following the diet for medical purposes, though, not explicitly dropping weight. “I did it for this autoimmune disorder that I had, and I had a thyroid issue, and now all my levels are back up. I’m not on medication anymore because of this book,” she told Today.

Well, not quite, but Kelly Clarkson says her 37-pound weight decline is thanks to following the book by Dr. Steven R. Gundry. 

 The newest coach on The Voice also said that she has a thyroid condition that she’s been treating and has helped with her weight loss.

Jonah Hill

No stranger to press incorporating his weight loss, Hill first dropped news-worthy pounds in 2014. But then he gained 40 pounds for the movie War Dogs in 2016. 

Last year, he started dropping pounds again, showing off an even fitter body than before. According to InTouch, he credits some of his weight loss to cutting back on beer, but it looks like he’s doing something precise in the gym, too.

Jonah Hill was looking to slim down after his role in the film War Dogs. He sought out the help of his 21 Jump Street co-star, Channing Tatum, who gave him the number of a nutritionist he could work with. “He gave me the number of these guys and I went to this nutritionist,” Hill revealed during an appearance on The Tonight Show, “And the doctor was like, do me a favor; write down what you eat every day and email it to me at the end of the day.” 

Besides the slip-up of inadvertently emailing his food diary to musician Drake, it looks like his dedication paid off! Hill now lost 40 pounds.

Janet Jackson

Going on tour demands a particular level of physicality—and Janet makes it look easy, even at 52. 

Her trainer, Paula Sybliss, explained to E! News that they began prepping for life on the road (to shape up) just six weeks after Janet gave birth to a daughter, Eissa, in January 2017. Thanks to weight training (not to mention hours spent dancing on stage), Jackson lost 70 pounds.

Kelly Osbourne

Lots of celebs go on Dancing with the Stars and, likely because of the intense practice schedule, drop a few pounds. Osbourne is one of them. 

Since 2009, she has lost 70 pounds and has managed to keep it off.

According to Self, she works out with a trainer to stay in shape, doing at least 30 minutes a day of cardio. She also improved her diet and now has her fattiest meal in the morning.

Khloe Kardashian

This Kardashian sister isn’t worried to share how hard she pushes it in the gym—but that love of fitness only evolved in the past few years. “If you were to ask me five years ago if I ever saw myself being totally in love with fitness and health, that I would be an influence to many others, that I would be the impact that others needed to find their way—I would’ve laughed in your face,” she wrote on Instagram

“Me? The chubby one? No way! But now I can’t see myself ever quitting!” That’s one of the reasons she said she dropped more than 30 pounds after having baby, True in April, according to People.

Kirstie Alley

A longtime spokesperson for Jenny Craig, Alley has begotten her ups and downs in weight. She dropped more than 100 pounds in 2011. Though she gained some of it back, just last year, she has dropped another 50 pounds. 

She told People that she gave up some of her trigger foods, like sugar cookies and brie cheese. Plus, she counts calories. She also moves more now, often touring her bike around town.

Melissa McCarthy

For this funny actress, dropping weight was all about thinking a little less. “I quit over-analyzing, over-thinking, over-doing anything,” she told CBS This Morning.

“I just stopped constantly being worried about it and I think there’s something to kinda releasing up and not being so nervous and stiff about it that, bizarrely, has worked. I could’ve decided that out before 44, but whatever.” The now 48-year-old reportedly lost 75 pounds, according to iHeart radio.

When Melissa McCarthy was training for Spy, she lost some of the extra weight she was carrying without even thinking about it. The comedian found out that it was a great move to approach the rest of her weight loss. “I think there’s something to kinda loosening up and not being so nervous and rigid about it that, bizarrely, has worked,” she told Life & Style.

Missy Elliott

The singer-rapper, 47, recently posted on Instagram, recognizing two simple diet tweaks to helping her shed a few: no more soda or juice (just water!) and trimming back on carbs, namely bread. 

According to People, she was also diagnosed with Grave’s disease. It is an autoimmune condition concerning the thyroid, which can be managed through diet and exercise.

Randy Jackson

Determined to manage his obesity and diabetes, Jackson got gastric bypass surgery in 2003. While that helped him thin down after trying tons of different diets, he found a few ways to keep the weight loss since then, he told WebMD

He learned to pay more attention to hunger signs for beginners and began formulating healthier recipes of foods he loved. He also got a treadmill for his home, so he would be able to walk every day.

Rosie O’Donnell

After experiencing a heart attack in 2012, O’Donnell set out to seriously drop some weight. 

According to ABC News, after attempting a few diets, she chose to get gastric-bypass surgery in 2013. Since then, the talk show host went from 240 pounds to 176 pounds.

Sam Smith

Since 2015, Smith has kept a nearly 50-pound weight loss. He told the Today Show that he had an unhealthy connection with food but found a plan to stick with a healthier lifestyle. “My relationship with food has just completely transformed,” he said on the show. “During the process of this album [‘In the Lonely Hour’], I just was becoming bigger and bigger and bigger.” Since then, he’s only slimmed down.

Sharon Osbourne

Another Osbourne weight-loss victory story, Sharon got lap-band surgery back in 1999. The Talk host did drop 100 pounds post-surgery but chose to have the band removed in 2006, telling the US that it made her sick. Since then, she’s fought with her relationship with food, but she says the Atkins diet has worked for keeping her trim and healthy.

Chris Pratt

Chris Pratt might look like an action superhero today, but just several years ago, he shifted the scale at around 300 pounds. 

In discussion with Men’s Journal, Pratt shared that he had dropped 60 pounds to get in shape for Guardians of the Galaxy. Pratt said he had weighed around 300 pounds when he was playing Andy Dwyer in Parks and Recreation. To get in shape, Pratt worked with personal trainer Duffy Gaver and nutritionist Phil Goglia to discard the pounds. His workouts incorporate P90X, running, swimming, and boxing.

Earlier this year, Pratt also reported that he followed the Danial Fast, a 21-day diet that includes prayer and fasting. Like a vegan diet, the Daniel Fast lets you eat only foods from a seed, like vegetables, fruits, and nuts.

When asked by a fan for his secret, he said, “If you just cut the crap out of your diet, and if you consume an hour a day doing something physical that will make you sweat, six months will pass by, you will feel mentally, physically, spiritually better—it all is tied together.”

Queen Latifah

Queen Latifah has always coped with losing weight, but when she became a spokesperson for Jenny Craig, she dug more than 20 pounds–and kept it off. 

In a 2010 interview with People, the Girls Trip star replied, “I don’t diet. I kind of keep everything in balance, exercise, and eat right. I eat a bunch of vegetables and lean meats, and I drink a whole lot of water.” Today, Queen Latifah is looking fitter and is feeling healthier than ever. 

Categories
Exercise Fat Loss Weight Loss

Walking for Weight Loss: Is it Enough?

If you want to stay fit and healthy, it’s essential to exercise regularly.

That’s because being physically active lowers your risk of developing health conditions. This includes heart disease, diabetes, and cancer.

Besides helping you live a longer and healthier life, exercise can also aid weight loss and maintenance. Fortunately, walking is also a great form of free, low-risk physical activity and accessible to most people.

It’s good for you and one of the most accessible forms of exercise to include in your day-to-day life.

The Benefits of Walking

Walking Burns Calories

Your body demands energy (in the form of calories) for all the complex chemical reactions that allow you to move, breathe, and think.

However, regular calorie needs vary from person to person and are affected by things like your weight, sex, genes, and activity level.

It’s well known that you need to burn more calories than you absorb to lose weight.

Furthermore, people who are more physically active can burn more calories.

However, modern living and work environments show that you spend large parts of your day sitting, especially if you have an office job.

Unfortunately, a sedentary lifestyle makes you susceptible to weight gain and health risks.

Trying to get more exercise by walking more often can help you burn more calories and subdue these risks.

Walking a mile (1.6 km) burns roughly 100 calories, depending on your gender and weight.

One research measured the number of calories burned by non-athletes who walked at a brisk pace of 3.2 miles (5 km) per hour or ran at a speed of 6 mph for about a mile. It discovered those who walked at a brisk pace burned an average of 90 calories per mile.

And although running burned significantly more calories, it only burned around 23 more calories per mile, on average. This indicates that both forms of exercise contributed substantially to the number of calories burned.

To enhance your walk’s intensity and burn even more calories, try walking on routes with hills or slight inclines.

It Helps Preserve Lean Muscle

When people burn calories and lose weight, they often lose some muscle in addition to body fat.

This can be counterproductive, as muscle is more metabolically dynamic than fat. This implies it helps you burn more calories each day.

Exercise, including walking, can help counter this outcome by preserving lean muscle when you lose weight.

This can help lessen the drop in metabolic rate that often occurs with weight loss, making your results easier to maintain.

What’s more, it can also decrease age-related muscle loss, helping you retain more of your muscle strength and function.

Walking Burns Belly Fat

Storing many fats around your midsection has been connected to an increased risk of type 2 diabetes and heart disease.

Men with a waist circumference larger than 40 inches (102 cm) and women with a waist circumference larger than 35 inches (88 cm) have abdominal obesity.

One of the most efficient ways to reduce belly fat is to participate in aerobic exercises, such as walking regularly.

In one small research, obese women who walked for 50–70 minutes three times per week for 12 weeks decreased their waist circumference by 1.1 inches (2.8 cm) and lost 1.5% of their body fat.

Another research found that people on a calorie-controlled diet who walked for one hour, five times per week for 12 weeks, lost an extra 1.5 inches (3.7 cm) off their waistlines and 1.3% more body fat.

Other studies have observed similar results.

It Improves Your Mood

Exercise is known to develop your mood.

Physical activity has been shown to develop your mood and decrease stress, depression, and anxiety.

It does this by creating your brain more sensitive to the hormones serotonin and norepinephrine. These hormones reduce feelings of depression and stimulate the release of endorphins, which make you feel happy.

This is a great advantage in itself. However, experiencing enhancement in the mood when you walk regularly might also make the habit easier to keep up with.

What’s more, some researchers have found that if you enjoy physical activity, it can increase the likelihood that you will continue to do it.

People tend to exercise less if they don’t enjoy it, which can be the effect of the exercise being too physically demanding.

This makes walking a great choice, as it’s a moderate-intensity exercise. That’s likely to drive you to walk more rather than give up.

Walking Can Help You Keep Weight Off

Several people who lose weight end up gaining it all back.

However, regular exercise plays an essential role in helping you.

Daily exercise, like walking, does not only help boost the amount of energy you burn day-to-day. It also enables you to develop more lean muscle to burn more calories, even at rest.

Furthermore, engaging in a regular, moderate-intensity exercise can enhance your mood. It makes you more likely to stay active in the long term.

A recent study estimated that you should walk at least 150 minutes per week to maintain a stable weight.

However, if you’ve lost a lot of weight, you may still need to exercise more than 200 minutes per week to restrict yourself from regaining it.

Researchers have found that people who exercise are usually the most successful at keeping their weight loss. Meanwhile, people who exercise the least are likely to regain the weight.

Incorporating more walking into your day can help you build the amount of exercise you do and add towards your daily activity goals.

How Long Should My Daily Walk be for Weight Loss

Aim for a brisk walk of 30 to 90 minutes for most of the days of your week for weight loss. You can do walking exercises for more on some days and less on others, but the total time for the week should be at least 150 minutes (2.5 hours).

You should walk fast enough to be in the moderate-intensity activity zone at 60 to 70 percent of your maximum heart rate. You should be breathing harder than usual and speak in full sentences, but not sing. You can use your heart rate and practice zone reading from a fitness band, app, or heart rate monitor. This is to ensure you are exercising at moderate intensity.

While you can split up your walking time into periods of 10 minutes or longer, you get an added advantage of burning fat when you walk at a brisk pace for at least 30 minutes.

If you’re new to walking, get started with a shorter walking duration, and steadily build up your walking time. You might want to take long walks every other day in the beginning.

Try not to skip two consecutive days. Consistency is good for burning calories and enhancing your metabolism, as well as for creating new habits. On your non-walking days, try to do some strength training exercises. If you’re exhausted, take a rest for today and get back to walking tomorrow.

If you’re working on keeping your weight, the CDC suggests that you spend 60 to 90 minutes of moderate-intensity physical activity while limiting your calorie intake.

What If You Can’t Walk for 30 Minutes at a Time?

Life can be busy. If your schedule doesn’t allow walking continuously for 30 minutes, split it into brisk walking two or three times a day for at least 10 minutes.

Always warm-up for five minutes at a slow pace no matter what duration you will be walking. You can use higher-intensity periods, stairs, and brisk walking to get the most out of shorter walking workouts.

According to 2017 research, high-intensity intervals are as good as constant moderate-intensity workouts. And it can be an excellent way to fit exercise into your day.

Calories and Fat Burned in 30 Minutes

At a brisk walking speed, you would burn 100 to 300 calories in 30 minutes (depending on the person’s weight) or 200 to 600 calories in an hour. By walking for 30 minutes or more at a time, some of those calories will come from stored fat.

During the first 30 minutes of your exercise, your body is burning sugars stored as fuel. These are used up after about 30 minutes. To get your body going, your body delivers fat from your fat cells and burns it for energy.

This stored fat is exactly what you want to lose, and it’s an excellent basis to build up your walking stamina so you can walk for more than 30 minutes at a time.

Weight Loss Workout Plan

You can use this sample schedule and adjust the days as needed. This workout plan is best for those who don’t want to accelerate their speed and enjoy long walks. The time listed is at your objective heart rate and pace after warming up.

You can break up the long walks into multiple shorter walks if your schedule won’t permit you.

  • Sunday: Long walking exercise with 60 minutes at a brisk pace
  • Monday: Day off with no walking workout, but you can still enjoy strolls.
  • Tuesday: Short walking exercise with 30 minutes at a fast pace, plus a strength training workout
  • Wednesday: Short walking exercise with 30 minutes at a rapid pace
  • Thursday: A prolonged walking exercise of 60 minutes at a brisk pace
  • Friday: Short walking exercise with 30 minutes at a brisk pace, plus a strength training workout.
  • Saturday: A long easy walking day with 30 minutes at a fast pace, then 30 to 90 more minutes at a leisurely pace.

While the number of calories you burn relies on your weight and the distance you walk, this plan can burn 2000 calories per week for an average walker.

Walking Workouts for Weight Loss

A brisk pace is a state where you breathe harder than usual, and your heart rate is at 60 to 70 percent of your maximum heart rate. You can monitor your heart rate by taking your pulse.

Short Walking Workout

  • Warm-up at a leisurely pace for three to five minutes.
  • Speed up to a brisk walk at the objective pace for 30 minutes.
  • Walk at a slow to a comfortable pace for three to five minutes.
  • You may want to do a mild stretching routine after your warm-up or after you finish your walk.

Very​ Short Walking Workout

If you don’t have enough time for a sustained walk, find the time to take two to four 15-minute walks. Your time at a brisk pace for the day should continue to at least 30 minutes.

  • Warm-up at a leisurely pace within one to three minutes.
  • Accelerate to a brisk pace for at least 10 minutes.
  • Walk at a slow to a comfortable pace for one to three minutes.

Long Walking Workout

  • Warm-up within five minutes at a leisurely pace.
  • Do a brisk walking pace for 60 minutes.
  • Walk at a slow to a comfortable pace for five minutes.

Long Easy Walking Workout

You can spice up this workout by engaging in a local charity walk or joining a walking group or club for their workouts.

  • Do a warm-up for five minutes at a leisurely pace.
  • Start walking at the target brisk walking pace for 30 minutes.
  • Walk at a slow to a comfortable pace for an additional 30 to 90 minutes.

Days Off

When you are walking for weight loss, you should take no more than two days off weekly. You can still enjoy strolls on your day off, and you would want to ensure you aren’t sitting for long periods.

Tips before you start your walking exercise

Choose the right shoes

The only “equipment” necessary for walking are decent pairs of shoes. Unless you’re walking on the beach, chances are you have a pair suitable for the job already.

“Walking shoes” have flexible soles and stiff heel counters to limit side-to-side motion. Normal flat surfaces only need low-heeled shoes that are comfortable, cushioned, and lightweight.

Devise a great walking playlist

Before you even think about tying up your sneakers, think of the songs you want to hear as you make strides towards a fitter you.

Having a great soundtrack to your walk will drive you to push harder and go farther. And the best part is that you probably won’t even notice the extra effort that you end up putting in.

Look for songs that are between 75 to 130 BPM. These tempos will help you synchronize your strut to the beat.

Know your route

It’s good to have a clear knowledge of where you’ll be walking on any given day.

You’ll feel comfortable and confident knowing what to expect. It also prevents you from wasting any walking time, figuring out a route on the fly.

Try and devise a handful of routes that range in length, grade, and terrain. Just a couple of route choices can prevent your new belly blasting habit from getting repetitive.

Find a walking buddy

Numerous studies prove that having a strong support group is vital to achieving and maintaining weight loss success.

Be prepared for weather conditions

We don’t all live in San Diego, which means that we have to deal with a changing climate.

Don’t let a run of hot, cold, wet, windy, or icy weather stop you from walking off your belly. Get yourself kitted out with the proper clothing for the sorts of weather your area can get in a given year.

During a heatwave, walk before the sun gets too high in the sky. During a cold snap, do the opposite. A fair-weather walker in Seattle or Fargo will miss out on a lot of belly blasting moments.

Keep a walking journal

Keeping a journal has been shown to increase the effectiveness of a walking program by 47 percent.

Here are some of the things you should track:

  • Days that you did your walking routine
  • Time of day or night that you performed your walking routine
  • Distance and time you finished each walking routine
  • Your walking course
  • Your weekly weight

Walk in daylight to eat less

Get some of that sunshine or even daylight on your walk. Why?

A study published in the International Journal of Endocrinology explained that sleep-deprived adults who were exposed to dim light after waking had lower concentrations of leptin. It is a hormone that tells you are full.

By letting some light in, you’ll get your desired weight loss results.

Walk briskly

Walk like you’re at the airport, and you’ve cut it close for your flight.

If you’re 150 pounds walking briskly (around 3.5 miles per hour) will burn about 300 calories every 60 minutes. If you can fit in 30 minutes of brisk walking on a flat surface each day, you’ll have burned off 1,050 calories by the end of the week.

Studies reveal that this sort of weekly calorie expenditure helps protect against heart disease. And you’ll probably notice that you look and feel different soon.

But also vary your walking pace

Engineering researchers have found that walking at alternating speeds can burn up to 20 percent more calories than keeping a steady pace.

The 2015 study from Ohio State University is one of the first to measure the metabolic cost, calories burned, and varying walking speeds. While walking briskly for 30 minutes is a great idea to try and work in a few minutes to accelerate and decelerate your brisk walk.

Vary the terrain

As well as changing your speed, a great way to burn more belly fat is to switch up the surface you’re walking on.

Walking on grass or gravel burns more calories than walking on a track. Meanwhile, walking on soft sand raises caloric expenditure by almost 50 percent, given that you can keep your pace the same.

Final Thoughts

You might be able to lose weight through walking, depending on its range and intensity and your diet.

A blend of physical activity and dietary changes seems to improve weight loss more effectively than exercise alone. Physical activity, such as walking, is also essential for weight control because it helps you burn calories.

If you add 30 minutes of brisk walking to your routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you’ll burn.

However, balance is still important. Overdoing it can raise your risk of soreness, injury, and burnout. If you’re new to daily exercise and physical activity, you may need to start with short walks or walking at a light intensity. And then build your pace to longer walks with moderate or vigorous intensity.

Once you’ve lost weight, exercise is even more critical for maintenance. So keep walking, but make sure you also eat a healthy diet.

Categories
Keto Facts Weight Loss

All You Need to Know About Bloating

Bloating occurs in your stomach. It happens when your gastrointestinal (GI) tract is full of gas.

When you are bloated, you feel like you’ve taken a big meal, and there is no room in your stomach. Your stomach feels packed and tight. It can be uncomfortable or painful, sometimes, and your stomach may look bigger. It can also make your clothes fit tighter.

Symptoms of bloating

Common symptoms of bloating involve stomach pain, discomfort, and gas. You may also burp or belch continuously or have abdominal rumbling or gurgling.

Severe bloating may occur along with other severe symptoms, such as:

  • Blood in your stool
  • Noticeable weight loss (without trying)
  • Vaginal bleeding (between your periods, or if you are postmenopausal)
  • Nausea
  • Vomiting
  • Diarrhea
  • Heartburn that is getting worse
  • Fever (due to an infection)

If you have any of these symptoms along with bloating, call your doctor immediately.

How is bloating diagnosed?

Your doctor can generally diagnose the origin of your bloating through a physical exam in the office.

He or she will ask you questions about what you feel. They will want to know if your bloating is uncommon or if it occurs all the time.

Temporary bloating is commonly not serious. But if it happens all the time, your doctor may request other tests. These could incorporate an imaging test to look inside your abdomen, and this could be an X-ray or CT scan.

What causes bloating

We’ve all felt it: that too-full feeling you get in your tummy. But it’s not always from overeating. Does your body carry on to too much water? Is it something you ate? Or could a health issue be behind it?

Too Much Gas? Probably Not

Most people who believe they’re bloated because they have gas are just more sensitive to it. This is ordinarily related to a health condition.

Possible causes involve irritable bowel syndrome. This occurs when the nerves linked to your bowel are too active. Another reason is acid reflux, which can harm your esophagus and hemorrhoids.

Talk to your doctor if you think you have gas frequently.

Salt

Your body requires this, but most of us get more than we need. It makes you retain water and can cause more severe health difficulties like high blood pressure.

It’s not just the saltshaker you should bypass. If you’re like most Americans, several of your salt comes from prepackaged and fast foods.

Hence, you should examine food labels for salt (sodium) levels and remember: Just because you don’t taste it doesn’t mean it’s not there. 

Too Many Carbs

Carbohydrates give your body the fuel it needs to function. But consuming too many at the same time can make you retain water.

Simple carbs like white bread, candy, pastries, and soft drinks enter your blood almost spontaneously. On the other hand, complex carbs like whole grains, fruits, and vegetables take longer to digest.

You Overeat

Your stomach is approximately the size of your hand. It can expand, but that can make you feel bloated, mainly if you eat lots of salty food and carbs.

One advice is to stop eating before you feel full. 

Soda

Those bubbles in soda and other drinks like beer, champagne, or seltzer are loaded with gas.

When you drink them, they can pack up your digestive system. You may burp some of it away, but once the gas enters your intestines, it stays until you pass it.

And the most variety of sodas are full of sugar, which can make you hold on to water and feel bloated.

You Eat Too Fast

The faster you eat, the more air you intake. And like with bubbly beverages, once that air passes to your intestine, it can make you feel bloated.

It can take more than 20 minutes for your belly to tell your brain you’re full. So you can eat plenty to make yourself bloated and uncomfortable before your brain receives the message.

Constipation

Several people are a little irregular from time to time, and that can make you feel bloated.

Some foods can generate it, along with not drinking sufficient water, sudden changes in your diet, or stress. It usually passes on its own, but exercise and over-the-counter medications can help.

If you’re constipated for days, consider seeing a doctor.

Dairy

Foods like milk and ice cream can cause gas, belly pain, and bloating if your body can’t normally digest a dairy sugar called lactose.

It’s not usually serious, but it’s an excellent approach to avoid milk products. Some medications can help you digest it more efficiently.

This is not the same as an allergy to dairy, where your body’s immune system approaches it as a dangerous invader. That can be more dangerous, causing hives, vomiting, and bloody stools.

Weight Gain

If you just gained ten or more pounds in the past year, you may indeed feel bloated because that weight often goes on around your stomach.

That takes up space and gives less room for your stomach to expand. Discuss with your doctor about a plan to help you lose that weight and be more healthy.

Fructose

This is a class of sugar, and it’s more difficult for your body to break down than other kinds. That can lead to gas, bloating, and pain.

It’s in lots of foods in the form of “high fructose corn syrup,” which usually occurs in some fruits and foods like honey, onions, and garlic.

A food journal can help you keep track of how you feel after eating specific foods and figuring out if this is a problem for you.

Fat

Your body requires it to make cell walls, nerve tissue (like your brain), and hormones. But too much of it can make you bloated because your body takes longer to tear it down than other types of food.

That indicates it sticks around longer.

It’s also high in calories and can make you gain weight quickly if you’re not that careful. And that can make you feel bloated, too.

Monthly Period

A state called premenstrual syndrome, or PMS, can make some women feel tired, achy, and grumpy the week or so before their period.

It can make your body retain water, which can make you feel bloated. The reason is still unclear, but hormones seem to play a part.

It would be best if you exercise and stay away from salt, sugar, and simple carbs.

FODMAPs

These carbs are digested near the tip of your intestine, where bacteria feast on them.

For some people, this can produce gas and fluid buildup, belly pain, and bloating. FODMAPs are found in some fruits, vegetables, whole grains, and dairy.

Keep a food journal to keep track of foods that harm you, and ask a dietitian or doctor if FODMAPs might be blamed.

Celiac Disease

This is when your body reacts to gluten, a protein in wheat, barley, rye, and many prepacked foods, by attacking your digestive wall.

It can result in diarrhea, weight loss, pain in the belly area, and lots of gas, making you feel bloated.

There’s no remedy, but you can control your symptoms if you stay away from foods that have gluten.

When does bloating become serious?

Most of the time, you can manage to bloat on your own. But if you also feel weak, lose your appetite, have diarrhea, lose weight, and have a fever, belly pain, or bloody stool, consult your doctor straight away.

To find out what’s going on, the doctor may ask for a stool sample or an X-ray of your small intestine or test you for lactose intolerance or celiac disease. 

If you have constant bloating that causes severe difficulties in your life, or becomes a lot worse all of a sudden, definitely see a doctor.

There is always the chance of some severe medical conditions, and diagnosing digestive problems can be involved.

However, in many cases, bloating can be lessened or eliminated with simple adjustments in diet.

Bloating treatment

For irregular bloating, ask your doctor about over-the-counter medicines that relieve gas and bloating. These could incorporate simethicone or charcoal caps.

Probiotics and particular herbal ingredients can relieve your discomfort, too. Herbal ingredients include peppermint and chamomile tea, caraway, anise, fennel, coriander, and turmeric.

If your bloating is caused by something more severe, your doctor will manage the underlying cause.

Don’t Overeat at a Time

Being stuffed can feel like being bloated, but the problem is that you just ate too much.

If you’re eating big meals and tend to feel uncomfortable afterward, try to consume food in smaller portions. Try adding another daily meal if necessary.

A subset of people who experience bloating doesn’t have a bloated stomach or increased pressure in the abdomen. The problem is mostly sensory.

A person with a tendency to be bloated will encounter discomfort from a smaller amount of food than a person who rarely feels bloated.

For this reason, merely eating smaller meals can be amazingly beneficial.

Chewing your food better can have a two-fold impact. It decreases the amount of air you swallow with the food, making you eat slower. This can lead to reduced food consumption and smaller portions.

Rule Out Food Allergies and Intolerances to Common Foods

Food allergies and intolerances are nearly common.

When you consume foods that don’t sit well with you, it can lead to excess gas production, bloating, and other symptoms.

Here are some traditional foods and ingredients to consider:

  • Lactose: Lactose intolerance is connected with many digestive symptoms, including bloating. Lactose is the principal carbohydrate in milk.
  • Fructose: Fructose intolerance can direct to bloating.
  • Eggs: Gas and bloating are general symptoms of egg allergy.
  • Wheat and gluten: Several people are intolerant to gluten, a protein in wheat, spelled, barley, and other grains. This can lead to numerous adverse effects on digestion, including bloating.

Both lactose and fructose are a part of a larger group of heavy carbs or fiber known as FODMAPs. FODMAP intolerance is one of the most prevalent causes of bloating and abdominal pain.

If you strongly believe that you have a food allergy or intolerance, see a doctor.

Avoid Swallowing Air and Gases

There are two causes of gas in the digestive system.

One is gas created by the bacteria in the gut. The other is air or gas that is taken along when you eat or drink. The primary suspect here is carbonated beverages like soda or fizzy drinks.

They carry bubbles with carbon dioxide, a gas that can be discharged from the liquid after it reaches your stomach.

Chewing gum, drinking through a straw, and eating while talking or in a hurry can also head to raised amounts of swallowed air.

Don’t Eat Foods That Give You Gas

Some high-fiber foods can cause people to generate large amounts of gas.

Major players involved legumes like beans and lentils, as well as some whole grains.

Try keeping a food journal to understand if a particular food tends to make you more gassy or bloated than others.

Fatty foods can also reduce the digestion and the emptying of the stomach. This can have benefits for satiety (and likely to help with weight loss), but it can be difficult for people with a tendency to bloat.

Try eating some beans and fatty foods to see if it helps.

Try a Low-FODMAP Diet

Irritable bowel syndrome (IBS) is the most widespread digestive disorder in the world.

It has no known cause but is believed to influence about 14% of people, most of which are undiagnosed.

General symptoms incorporate bloating, abdominal pain, discomfort, diarrhea, or constipation.

The greater ratio of IBS patients encounters bloating. And about 60% of them report bloating as a symptom worse than abdominal pain.

Various researches have shown that indigestible carbohydrates called FODMAPs can intensify symptoms in IBS patients.

A low-FODMAP diet has demonstrated to drive significant declines in symptoms such as bloating, at least in IBS patients.

If you have difficulties with bloating, with or without other digestive symptoms, a low-FODMAP diet may be an excellent way to fix it.

Here are some common high-FODMAP foods:

  • Wheat
  • Onions
  • Garlic
  • Broccoli
  • Cabbage
  • Cauliflower
  • Artichokes
  • Beans
  • Apples
  • Pears
  • Watermelon

This diet can be hard to follow if you’re used to eating many of these foods. But you can give it a try if you have bloating or other digestive difficulties.

Be Careful With Sugar Alcohols

Sugar alcohols are usually found in sugar-free foods and chewing gums.

These sweeteners are considered thought to be safe alternatives to sugar.

However, they may cause digestive difficulties in high amounts. The bacteria in your large intestine digest them and create gas.

Sugar alcohols are the same as FODMAPs, so they are excluded from a low-FODMAP diet.

Try avoiding sugar alcohols like sorbitol, xylitol, and mannitol. The sugar alcohol erythritol may be better tolerated than the others, but it can also cause digestive problems in large doses.

Take Digestive Enzyme Supplements

Several over-the-counter products may also help with bloating. Some examples are supplemental enzymes that can help tear down indigestible carbohydrates.

Notable ones involve:

  • Lactase: An enzyme that cuts down lactose, which is beneficial for people with lactose intolerance.
  • Beano: Carries the enzyme alpha-galactosidase, which helps tear down indigestible carbohydrates.

In many instances, these types of supplements can provide almost instant relief.

Don’t be Constipated

Constipation is a prevalent digestive issue and can have many different causes.

Researches show that constipation can frequently exacerbate symptoms of bloating.

Acquiring more soluble fiber is frequently suggested for constipation.

However, raising fiber needs to be done with caution for people who have gas and bloating because fiber can often make things more dangerous.

Try drinking more water and increase your physical activity, both of which can be efficient against constipation.

Take Probiotics

The gas created by the bacteria in the intestine is a significant contributor to bloating.

Many different sorts of bacteria reside there, and they can vary between individuals.

It appears logical that the number and type of bacteria could have something to do with gas production, and there is some research to support this.

Few clinical studies have shown that several probiotic supplements can decrease gas production and bloating in people with digestive problems.

However, other studies explained that probiotics could help decrease gas, but no symptoms of bloating.

This may depend on the person, as well as the type of probiotic strain used.

Probiotic supplements can have several other benefits, so they are worth trying out.

They can take a while to begin working, though, so be patient.

Peppermint Oil can Help

Bloating may also be produced by the altered function of the muscles in the digestive tract.

Drugs called antispasmodics, which can help decrease muscle spasms, be of use.

Peppermint oil is a natural substance that is believed to function similarly.

Various studies have explained that it can reduce various symptoms in IBS patients, including bloating.

Peppermint oil is obtainable in supplement form.

Living with bloating can be difficult. You may have stomach pain or just a feeling of fullness. It can be frustrating when your clothes don’t fit. If your bloating keeps on persisting, don’t suffer unnecessarily. See your doctor immediately to determine if the cause of the bloating is something more serious.

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Categories
Fat Loss Weight Loss

Clever Ways to Stop Binge Eating

Are you one of those people that “eat well all day” and then desire snacks after dinner and wind up snacking on whatever you want?

Don’t fret; you are not alone.

Believe it or not, several people trying to diet or eat healthier fall into this routine. The question is whether this habit is a consequence of something physiological or psychological?

Unless your blood sugar is low, the odds are it is psychological and has become a practice.

You deprive yourself or skip meals throughout the day, which drives you to think about food always. You take unplanned snacks here and try to satiate yourself, but you do not think about what your body needs or wants.

You’re busy, and skipping breakfast might direct to weight loss, right?

You haven’t done any pre-dinner plan because you’ve never been good at meal preparation. So you pick up take-out from your preferred Thai place on the ride home.

You seem guilty about what you ate, though, knowing you’ve done this many times this week already.

Shrugging it off, figuring, “I’ve already eaten this much, what’s a little more?” you keep on snacking all evening.

The habit of eating at night can be harmful to blood sugar restriction and can even stall your weight loss. Researches have shown that eating most of your calories late at night can prevent you from losing weight.

Why People Snack at Night

You have a post-dinner routine that’s all about overeating and zoning out.

You change into loose, comfy clothes, plop onto the couch with your e-reader, book, or laptop nearby. The next thing you know, you’re staring at the TV for hours while waiting for the stress of the workday to fade away.

As soon as an ad break hits, you’re off to the kitchen for snacks. Your shifting between sweet and salty (what’s one without the other, really?), so once you’re tired with one flavor, you switch to the next.

You don’t pay much consideration to what you’re eating or how loaded you’re feeling. You’re just savoring the taste as you veg out.

Does this sound like your routine?

Your problem might not be that you lack the self-control or willpower to stay away from the foods you love (or, at the very least, have grown habitual to).

You might be dealing with something more particular (and treatable): night eating syndrome.

Also known as “midnight hunger,” night eating syndrome is the persistent late-night binge eating pattern. While night eating syndrome is not the same as binge eating disorder, there are absolutely some similarities.

According to the DSM-5, night eating syndrome can fall into the feeding and eating disorder classification. It can cause eating after waking up in the middle of the night, overeating after you’ve already had dinner, or feeling guilt or shame about these habits.

And you’re not alone. According to the National Institute of Mental Health, about 1.5% of the population in the US alone deals with this.

Impact of Overeating Before Bed 

Nightly habits like these are a cause of weight gain for many folks – which is why we usually start thinking about these habits in the first place.

Of course, weight gain in and of itself isn’t uncertain. But if we know that we’re consuming food in a way that isn’t in line with our intuition, we also realize that we could be toying with our set aim weight.

The problem isn’t merely the food that’s being consumed – although you can check out other recipes if you’re looking for new snack options!

But the more significant issue is that overeating at night can disrupt your sleep. This can lead to imbalances of hunger and satiety hormones, making it more difficult for you to recognize when you’re truly hungry or satisfied.

That is to say, night eating in this way can take your body’s natural rhythm way off balance and cause several health issues as a result!

So what can you do if nighttime eating seems out of control and you want to regain some balance? The answer is a lot simpler than it may appear: classify the reasons you overeat at night, and then improve that trigger.

The truth of the subject is: there is a reason why you’re encountering what feels like a loss of control at night when it comes to food. 

Sleep Disruption

Eating or drinking too much before bed can result in potential heartburn or bathroom visits, thus interrupting sleep. Studies have explained that lack of sleep can negatively affect blood sugars and result in elevated hemoglobin A1C’s.

Lack of sleep can also affect hormones, which control feelings of fullness and hunger. Inadequate sleep has been shown to reduce the satiety hormone called leptin and increase the hunger hormone called ghrelin.

If you are not getting enough sleep, you may feel more hungry throughout the day and take in extra calories, resulting in weight gain. 

Elevated Blood Sugars

Excess carbohydrates in the evening can produce raised morning blood sugars. It isn’t easy to manage your blood sugar when you start the day with it being above goal.

The American Diabetes Association suggests that fasting blood sugar (mornings) for most people with type 2 diabetes should vary between 80-130mg/dL. If you wake up with numbers beyond 130mg/dL, it may be necessary to lessen your carbohydrate intake at dinner, especially before bed.

Clever Ways to Stop Eating Late at Night

Several people find themselves eating late at night, even when they aren’t hungry.

Nighttime eating can make you eat more calories than you need and lead to weight gain.

Here are the things you can do to stop eating late in the evening or at night:

Identify the Cause

Several people eat most of their food late in the evening or during the night.

To break this attitude, you need to distinguish the cause of the problem.

Nighttime eating may be the effect of overly limited daytime food intake, leading to ravenous hunger at night. It may also be caused by habit or dullness.

However, nighttime eating has also been connected to some eating disorders. This includes binge eating disorder and night eating syndrome.

Intricate eating patterns and behaviors characterize these two dysfunctions. And it can have the same adverse effects on your health.

In both, people use food to restrain emotions such as sadness, anger, or frustration, and they often eat even when they are not hungry.

Binge eaters also tend to eat huge amounts of food in one sitting and appear out of control while eating.

On the other hand, people having nighttime eating syndrome tend to nibble throughout the evening and wake up during the night to eat. Thus, they eat more than 25% of their daily calories at night.

Both conditions have been connected to obesity, depression, and trouble sleeping.

Identify Your Triggers

Much like recognizing what causes your overeating, you may find it useful to look for triggers as well.

People relinquish food for many reasons. If you’re not hungry but see yourself eating at night, think about what drove up to it.

Usually, you will find you are using food to satisfy a need that isn’t hunger.

With nighttime eating syndrome, your entire eating pattern may be stalled due to your loss of daytime hunger.

One effective way to distinguish the cause of your nighttime eating and the things that trigger it is to keep a “food and mood” diary.

Tracking your eating and exercise habits and how you feel can help you distinguish patterns. Doing so allows you to work on breaking any negative cycles of behavior.

Use a Routine

If you’re overeating because you aren’t eating adequately during the day, then getting yourself into a routine can help.

Structured eating and sleeping times will help you spread your food consumption over the day so that you’re less hungry at night.

Getting adequate sleep is essential when it comes to managing your food intake and weight.

Lack of sleep and short sleep span has been linked to higher calorie intake and poor-quality diets. Over an extended period, poor sleep can raise your risk of obesity and related diseases.

Having established times for eating and sleeping can assist you to separate the two activities. More so, if you are prone to waking in the night to eat.

Plan Your Meals

As part of your routine, you may also profit from using a meal plan.

Planning your meals and having healthy snacks can decrease your chances of eating on impulse and making poor food choices.

Having a meal plan can also reduce anxiety about how much you are eating and help you spread your food throughout the day, holding hunger at bay.

Seek Emotional Support

If you think you may have a nighttime eating syndrome or binge eating disorder, then you may want to seek professional help.

A professional can help you distinguish your triggers and implement a treatment plan.

These plans frequently use cognitive behavioral therapy (CBT), shown to help with many eating disorders.

Creating an emotional aid network will also help you find ways to manage negative emotions, which otherwise might lead you to the fridge.

De-Stress

Anxiety and stress are two of the most obvious reasons why people eat when they aren’t hungry. However, using food to subdue your emotions is a bad idea.

If you realized that you eat when you are anxious or stressed, try to look for another way to let go of negative emotions and relax.

A study has shown that relaxation techniques can help manage eating disorders. Some relaxation techniques you can do are breathing exercises, meditation, and yoga.

Add more fun to your life. This is excellent advice. 

Being told to develop more joy in your daily routine is a serious win.

Here’s the thing: Eating at night can turn into a preferred way to relax and wind down.

Hence, knowing that you have that pint of ice cream expecting for you in the freezer can get you through a tough day. It can even transform into your day’s highlight or even your prime source of joy, entertainment, and fun.

This is when it could become an issue.

Ask yourself: What are you missing in your life?

Are you craving joy? Self-nurturing? Comfort? So add more of it – and then you may find that you’re less likely to fulfill that need with food.

Eat Regularly Throughout the Day

Overeating at night has been linked to irregular eating patterns that can often be categorized as disordered eating.

Eating at planned periods throughout the day in line with “normal” eating patterns can help keep your blood sugar stable.

It can also help stop feelings of ravenous hunger, tiredness, irritability, or a perceived lack of food, which can lead to indulgence.

When you’re starving, you are more likely to make poor food choices and approach for high-fat, high-sugar junk foods.

Researchers find that those with regular meal times (eating three or more times per day) have better appetite control and lower weight.

Generally speaking, eating less than three times per day is considered to decrease your ability to control your appetite and food choices.

However, it’s essential to note that results in this area have been mixed.

The best eating frequency for controlling hunger and the amount of food eaten is likely to vary among people.

Not eating plenty throughout the day “sets the table,” so to speak, for overeating at night. It makes sense, right?

If you’ve been stripping your body of the nutrients and energy that it needs, you’re going to get frustrated and go searching for food!

When we limit our intake, we’re forced to head into a bout of bingeing or overeating because our bodies have a lot of lost time to make up for!

Allow yourself to eat more regularly and understand that skipping meals won’t do you any good. Make sure to eat well-balanced meals over the day to stop excessive intake at night.

Include Protein at Every Meal

Different foods can have different impacts on your appetite.

If you eat due to hunger, adding protein at every meal may help curb your appetite.

It could also help you feel more satiated throughout the day, stop you from being preoccupied with food, and help prevent snacking at night.

One study found that eating many high-protein meals reduced cravings by 60% and cut the desire to eat at night by half.

Don’t Keep Junk Food in the House

If you are inclined to eating high-fat, high-sugar junk food at night, take it out from your house.

If unhealthy bites aren’t within easy reach, you are much less likely to eat them.

Instead, fill your house with healthy food that you appreciate. Then when you have the urge to eat, you won’t indulge in junk foods.

Good snack-friendly meals to have available if you get hungry include fruits, berries, plain yogurt, and cottage cheese.

These are very filling and apparently won’t cause you to overeat if you do end up becoming ravenously hungry late at night.

Distract Yourself

If you find yourself preoccupied with thoughts of food because you’re bored, then find something else you fancy doing in the evening.

This will help keep your mind occupied.

Finding a new hobby or planning evening exercises can help prevent mindless late-night snacking.

We all have habits – for almost every part of our day. What is the system in which you get ready in the morning? What is the direction that you drive to work? What are the lines that you follow every time your best friend calls you with a problem?

But we all have routines around eating, too – whether it’s a time of day, location, or activity. Think about how frequently you order pizza when you watch a movie.

We all fall into these routines and connections. So, switching those routines can help break the habit of eating at night.

For instance, if you’re used to eating while working, move to your office. If TV is your signal to begin snacking, consider whether it’s necessary to watch TV at night.

Maybe you could start to play a board game or go for a walk instead.

But if the TV is crucial to you, that’s okay, too. Maybe pair it with a new activity so that food becomes less incorporated with those murder mysteries you’re so addicted to.

Just remember that it’ll take practice before the new routine feels comfortable and comforting. So don’t give up if it doesn’t feel great at first!

More Strategies

If you need (or want) to eat something right before bed, you can lessen the impact on your weight and wellbeing. All you need to do is consume a healthy snack and limit your portion sizes.

Make Your Snack Count

Perhaps you’ve worked all these things, and you still want a snack or dessert. Make your dessert worth your while and think of it as a treat.

If you’re having dessert regularly at night, the probabilities are you do not have it as much as you would if you had it on occasion.

Make an event out of it—go out for small ice cream once per week. If you find yourself that would rather have a little treat before bed, aim to keep it to about 150 calories.11

  • 1 container of low-fat Greek yogurt (you can freeze it, so it’s ice cream texture)
  • 1 low-fat pudding cup
  • 1 1/2 cup frozen strawberries (frozen fruit takes a long time to eat and is refreshing)
  • 3 cups air-popped popcorn
  • 1/2 cup of ice cream
  • 1 slice of whole-grain bread with a teaspoon of nut butter (cashew, peanut, almond)
  • 1 piece of fresh fruit (size of a tennis ball), 1 cup of berries, or 1 cup melon

Final Thoughts

Depending upon your diet and health issues, you can opt for whole fruit or small dark chocolate quantities when you want something sweet.

Things that give a pleasing “crunch” during the day, like chopped celery on your salad, carrots, cabbage, etc., can also help amazingly. 

We are meant to taste and crunch, and the stress of most of our regular work lives adds to this urge. If we don’t unload it during the day, then we have more of a desire to do so in the evening. 

You might also try adding dehydrated vegetables as flavor enhancers. For example, adding a few sundried tomatoes (without oil) to your salad can make all the difference in comfort and satiation. They also blend very well in soups. 

And remember, adding a few planned extra calories to your dinner meal is much better than a significant amount of spontaneous, unplanned snacking. 

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Categories
Keto Facts Weight Loss

How Many Carbs for Ketosis? A Comprehensive Guide For Beginners

The type of food you eat on keto diet varies depending on who you ask.

The rule of thumb for ketogenic diet is that you should energize your body through calories from fat, less from protein, and very few or none from carbohydrates.

Ketosis is a powerful weight loss technique to get rid of body fat without your life revolving around the gym.

Without glucose from carbohydrates, your body will burn both stored and dietary fats for energy. But this doesn’t mean that you should exclude carbs from your daily meals.

There is a specific daily carbohydrate limit for anyone on ketosis. Continue reading to find out more about the amount of carbs required to reach ketosis and the amount needed to maintain ketosis.

How Many Carbs for Ketosis?

How many carbs for ketosis?

On a ketogenic diet, the amount of calories from carbohydrates shouldn’t be more than 5% of your total daily calorie requirements.

However, your daily caloric intake highly depends on three major factors, including:

  • Your age, gender, current weight, stature, and body fat composition
  • How active you are
  • Your resting metabolic rate
  • Your reason for starting the keto diet

To stay in ketosis, you need to find the perfect ratio of carbs, fats, and proteins. On a ketogenic diet, most people consume get 70-75% of their daily calories, mainly from fat, 20-25% calories from proteins, and 5-10% from net carbs.

That’s the general range because your macronutrient goals will highly depend on your body composition, activity levels, fat loss goals, and your age.

How Many Carbs A Day for Ketosis?

For most people, the number of daily carbohydrates shouldn’t exceed 50 grams. Ideally you should aim between 20 to 30 grams net carbs per day or 40-60grams per daily including dietary fiber. (Source)

But depending on the person, the amount of carbs can be limited to 10 – 20 grams per day.

Here’s a simple calculation to help you understand.

Net carbs is the total amount of carbohydrates in a diet, fewer sugar alcohols and fiber. To calculate net carbs for keto diet use below formula

Net Carbs= Total Carbohydrates – (Sugar Alcohols+ Fiber)

Simple formula:

For example, you weigh 180 lbs, and you need 1400 calories per day to lose weight at a rate of 1 pound per week. You would require:

  • 7-80% calories from fats
  • 20-25% calories from proteins
  • 5-10% calories from carbs

Note: 1 gram of fat provides 9 calories, and a gram of carbohydrates and proteins contains about four calories.

If you’re not sure how to calculate the carbs in food you eat, check out this article we wrote about keto calculator.

How to Calculate Your Carb Intake

How to calculate your carb intake?
How to calculate your carb intake?

On a keto diet, you should obtain your daily calories from 70-80 fat, 20-25% proteins, and 5-10% from carbohydrates.

To better understand your daily carbohydrates requirement on a keto diet, it’s essential to translate these percentages into grams.

For example, if you need 1400 total calories per day, your aim should be to get 10% of 1400 calories from carbohydrates.

= 140                     = 70

Because 1gram of carbs is equivalent to 4 calories, you’ll then divide each of the figures above by 4 to get 35 grams and 17.5 grams net carbs per day, respectively. (*)

How to calculate your fat intake

You might have heard nutritionists, and some diet specialist declares that fat- especially saturated fat is bad for your health.

Luckily science has debunked this myth because of a lack of data to prove the relationship between a high-fat diet and increase risk of heart disease.

Because the keto diet emphasizes more on fat, you’ll need more fat in your daily keto diet meals. Here’s how to calculate the amount of fat you need to eat a day on keto.

           = 1,050 calories

1 gram of fat is equivalent to 9 calories. If you divide 1,050 by 9, you get 116.66 grams of fat per day.

How to calculate your protein intake

Protein provides us with essential amino acids to help burn body fat and for muscle gain. (*) Keto diet requires 20-25% of your total daily calories from proteins.

For an extremely active person, more protein is needed. However, it’s important to note that too many proteins can cause gluconeogenesis.

But depending on activity levels, most people will consume 0.6-1.0 g of protein per pound of lean body mass.

In this case, if you weigh 170lbs, but only have 140 pounds of lean body mass, 84-140 grams of protein daily would be suitable.

How many carbs should you target on a ketogenic diet?

How many carbs should you target on a ketogenic diet?

If you’re an active person and regularly engage intense physical activities, the above ratios may not work for you. That’s why you’ll need a targeted ketogenic diet.

Targeted keto advocates for “carbs boost” – eating carbs before and immediately after your workout sessions. The carbs boost ensures that the muscles have sufficient glycogen for energy (*)

  • Stick to your macros throughout the day
  • Consume 15-30 g of fast-acting carbs during workout sessions or within half an hour after your workout ends.

Your body should use the carb boost to repair and restore itself, and you won’t be kicked out of ketosis.

How to Eat For Ketosis

Finding the perfect ratio for ketosis is very important. Keto advocates for low carbohydrates and low glycemic index foods.  Examples of such foods include peppers, leafy greens, cauliflower, eggplants, and many others.

If you have 3 meals a day, each serving should have less than 10 grams of carbs. Additionally, these carbs must be -low on the glycemic index scale. You should avoid foods high in carbs or that affect your GI scale even when they are low on carbs.

Alternatively, there are plenty of low carb alternatives. You can replace wheat flour with almond, coconut, and other nuts flours.

Replace dairy milk with low carb alternatives like almond and coconut milk. Avoid artificial sweeteners or regular sugar and switch to natural sweeteners like erythritol and stevia.

Eat plenty of fat to boost your ketosis. Fatty cuts of meat, sour cream, olive oil, nuts, and butter contain fatty acids that your liver will easily convert into ketones.

In the long run, your body will use stored fat to make ketones for energy requirements hence boosting weight loss.

How Many Days until Reaching Ketosis?

How many days to reach ketosis?

In most people, it takes 2-4 days to reach ketosis. However, for some, it may take up to a week or longer. (*)

Factors that affect how long it takes to reach ketosis include:

  • Your age
  • Your metabolism
  • Exercise
  • Your daily protein and fat intake
  • Typical daily carb intake

For example, those who consume a high carbohydrate diet before starting a ketogenic diet may find it harder to enter ketosis than those who consume low carb foods.

This is because your body will need to deplete stored glycogen before it can enter ketosis. (*)

Reaching ketosis takes three phases. As long as you restrict your daily carbs below 50 grams, boost your fat intake to 80% of your daily calorie requirements and proteins to 20-25% of daily calories, you’ll be guaranteed to reach ketosis.

Below are the three phases to enter ketosis.

a) Glycogen Depletion

In the first 1-3 days on a ketogenic diet, your body will switch to muscle and liver glycogen to raise blood sugar levels. Glycogen will be converted to glucose to provide your body with required energy.

b) Fat Oxidation

After all stored glycogen is used up, your body is forced to use stored fat for energy production. Some of the fats are used for energy while others converted into ketones.

Your body produces ketones as a source of energy for body cells that cannot run on fatty acids. If you keep your fat intake high enough, your body will instead use dietary fat for ketone production other than using stored fats.

c)    Ketone Utilization

The third phase is ketone utilization, where your body has fully adjusted to ketosis. While it may take 2-3 days, for some it makes take up to 2-4 weeks or longer.

Some of the adverse effects of ketosis include keto flu also known as carb flu, which is a collection of symptoms similar to the common flu.

How to speed up getting into ketosis?

How to speed up getting into ketosis?

Patience isn’t something everyone wants to hear, especially when it comes to weight loss. We all want to shed off those extra pounds as quickly as possible without having to wait for weeks.

1. Exercising

Exercising is one of the best ways to speed up weight loss in ketosis.

An intense workout can deplete glycogen stored within hours. (*). With moderate activities, it can take up to 48 hours to completely drain glycogen stored.

2. Supplements to Speed up Ketosis

Besides exercising, some supplements can fast track your way into ketosis without breaking a sweat. They include:

Exogenous Ketones

These are dietary supplements designed to boost ketosis. They are laboratory ketones available in powder and pill form. Studies have shown that these supplements make you enter ketosis within hours. (*) You can also use them to correct keto dietary mistakes and shorten keto flu.

MTC Oil

Medium-chain triglycerides (MCT) are the type of fats that don’t require bile salts or enzymes for digestion. They are absorbed directly in the digestive tract and transported to the liver where they’re used for ketone production.(*)

3. Try intermittent fasting

Fasting doesn’t involve going without food for weeks. There are two ways you can fast, with the most common one being time-restricted fasting.

Time-restricted fasting can either involve eating during an 8-hour window (first meal at 1200pm and no eating after 8:00 pm) or eating during a 4-hour window (first meal at 400pm and no eating after 800pm). You can also try intermittent fasting which involves fast for a day or several days

How to Test For Ketosis At Home.

Knowing when you’re in ketosis is important as it will help you determine whether you’re on the right track or if you need to make adjustments to your carbs, proteins, and fat intake ratios.

Keto Flu

Keto flu is one of the first signs that your body is transitioning into ketosis. You may feel achy, tired, and nauseous in the first few days. Keto flu can take up to a week or two before the body full adjusts into new metabolism.

Urine test strips

They are cheap and easy to use. However, these strips may not be reliable after the first few weeks of ketosis. This is because, in the first few weeks, your body will excrete large amounts of ketones.

As your body adjusts to low carb diet, it’ll excrete fewer ketones, which may be impossible for urine test strips to detect.

Thirst

Ketosis may make you feel thirstier than usual, which occurs as a result of water loss. Additionally, high ketone levels in the body can also cause dehydration and electrolyte imbalance. It’s essential to drink plenty of water and keto-friendly sodas to avoid dehydration.

Bad Breath

Bad breath is one of the simplest ways to test for ketosis. Ketones produced by the liver leave the body through urine as well as through the breath.

Unusual lousy breath following a low carb diet program is a sign that your body has entered ketosis. Mask the smell by chewing sugar-free gums or brushing your teeth a couple of times per day.

Carb foods to eat on a keto diet.

When it comes to carbs on the keto diet, you’ll want to keep the portions small. Avoid starchy vegetables, high carb grains, and high sugar fruits. You should focus on foods such as:

  • Low sugar berries including strawberries, blueberries, and raspberries
  • Eat leafy veggies including arugula, kale, asparagus, and lettuce
  • Eat cruciferous vegetables, including broccoli, cauliflower, cabbage, sprouts, and Brussels.

Final thoughts

To enter the ketosis state, you shouldn’t exceed 50 grams of carbs per day. However if you participate in intensive training and workouts, you can raise your carb intake during workouts and immediately after exercise.

Not only knowing how many carbs you need for ketosis, but you also need to keep tabs on your protein and fat intake. Too much of proteins are bad for ketosis.  To enter ketosis as fast as possible, try exercising or supplements such as exogenous ketones and MCT oil.

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Fat Loss Keto Facts Keto Nutrition Weight Loss

Diet Soda On Keto: Everything You Need To Know!

Dieting comes with its share of challenges, and right from the start, irresistible cravings kick in. If you’re reading this, you’re probably sick and tired of drinking water on keto, and wondering if diet soda on keto is the right way to go.

Diet soda is sweet like any other carbonated soft drinks, contains zero carbs, and doesn’t have any added sugar. From a nutritional point of view, diet soda sparks debate because it contains artificial sweeteners such as sucralose and aspartame which could have adverse effects on your health.

In this article, we shall be discussing everything you should know about diet soda on a keto diet.

What is Diet Soda?

What is diet soda?

Diet soda is a beverage that mimics the taste of regular soda but has no sugar. It combines artificial sweeteners, carbonated water, natural flavors, caramel color, caffeine, phosphoric acid, and preservatives. Let’s have a detailed look at each ingredient.

  • Phosphoric acid– is found in bubbles of diet soda and can ruin your bone health. A study on the NCBI website revealed that high contents of phosphoric acid could lower bone mineral density.
  • Carbonated water– its water infused with carbon dioxide (CO2). It’s also known as fizzy water or sparkling water. People prefer carbonated water because it more refreshing than plain water.
  • Preservatives– some of the chemicals found in diet soda include potassium sorbate and potassium benzoate, which help prevent fungi and mold growth hence preventing food spoilage.
  • Natural flavorings- The FDA defines natural flavorings as any product containing flavors obtained from fruits, vegetables, eggs or similar material. Its purpose is to provide flavor.
  • Artificial sweeteners- Sucralose, aspartame, acesulfame K, and saccharin are zero-calorie sweeteners that are 100 times sweeter than sugar.
  • Caramel color- is responsible for the brownish color of diet soda. An article posted on the NCBI website revealed that caramel color isn’t genotoxic, meaning it doesn’t cause cancer.
  • Caffeine- when consumed in doses above 400mg, it can cause anxiety, nervousness, and jitteriness. (Source).

Can You Drink Diet Soda on Keto?

We’ve seen users on different online communities asking, can I drink diet soda on keto?

The answer is YES. While diet coke is not healthy, a few drinks once in a blue moon won’t ruin your keto lifestyle. Just watch for the addiction.

Additionally, diet sodas can’t be justified as healthy from a nutritional standpoint. They aren’t healthy and shouldn’t be a regular feature in your diet menu.

Nutritional facts of diet coke:

  • 0g sugars
  • 0 calories
  • 0g carbohydrates
  • 0g proteins

Because ketogenic diet purposely aims to cutting carbs in your diet, from keto standpoint diet coke is allowed.

Replacing regular soda with diet soda will help you significantly cut carbohydrate consumption and at the same time satisfying your cravings. Remember, you shouldn’t consume diet coke regularly.

Additionally, diet soda has zero nutritional value but linked to some health problems when in excess. The artificial sweeteners can also disrupt your body’s metabolism and spike up your sugar cravings.

Benefits of Diet Soda on Keto

Below are some of the advantages and disadvantages of diet soda in your ketogenic lifestyle.

Zero carbs and calories

The rule of thumb in your ketogenic lifestyle is that; carbohydrates should never exceed 50grams per day. Cutting your carbs intake significantly helps in weight loss.

Additionally, to shed off those extra pounds, you need to burn more calories than you eat. To lose 1 pound of your body weight, you’ll need to burn 3500kcal. Typically, you should cut 500kcal daily (Source).

Drinking diet coke is an excellent way of satisfying your “sugary glands” while at the same time reducing calorie intake.

Satisfies your cravings

The artificial sweeteners in diet soda are 100 times sweeter than regular sugar. If you’re craving for something sweet but hate to gain extra pounds, a can of diet coke once in a will quench your sugar cravings.

How Diet Drinks Can Ruin Your Ketogenic Lifestyle

While diet soft drinks are sugar-free, they contain artificial sweeteners that allow you to get that sweet taste without worrying about carbs or calories.

Artificial sweeteners may indirectly ruin your ketogenic lifestyle in ways you never thought possible. Let’s see how?

On weight gain

You may argue that there’s no way you’ll weight from light drinks since they don’t have any calories or carbohydrates. That’s true, but the fact is that you’ll be promoting weight gain in other ways.

A 2019 study published in Pediatric Obesity found out that people who drink artificially sweetened drinks consume up to 450 more calories per day than those who only drink water. The reason being the sweet taste will make you feel hungrier than you would have without it.

According to a 2017 report, researchers found a correlation between artificial sweeteners and obesity. These sweeteners can affect the bacteria in your gut, resulting in decreased satiety hence prompting you to consume more calories.

On Sugar Cravings

One way to quench your sugar cravings when on a keto diet is to drink diet light drinks. You get to satisfy your sugar buds without any of the calories or carbohydrates.

Anything sweet you eat activates different pathways in your brain. However, the sweetness of artificial sweeteners without calories will only partially activate these pathways, and this leaves your brain “yearning” for more. Because artificial sweeteners don’t fully satisfy your brain, it’ll continually seek what it wants until it gets it – in this case sweet flavor with some calories (Source). If you give in to your cravings, you’ll only end up developing tolerance and preference for all things sweet making you utterly dependent on artificial sweeteners.

On metabolic Dysregulation

One of the primary purposes of ketosis is to regulate insulin and glucose levels, the two of the significant factors that help you to keep tabs on your weight.

A 2013 study by Diabetes Care found out that diet beverages work directly against the keto mechanism by disrupting glucose and insulin levels in the body. This results in increased risks of heart disease, Type 2 diabetes, and obesity, that’s according to Reviews of Endocrine and Metabolic Disorders.

Avoid Diet Soda If you’re On Keto Diet

Although diet drinks won’t directly kick you out of ketosis, it’ll affect you in other ways and make it almost impossible for you to lose weight.

The artificial sweeteners in diet sodas are linked to other health problems like:

  • Fatigue
  • Arthritis
  • Depression
  • Anxiety
  • Parkinson’s disease
  • Alzheimer’s disease
  • Epilepsy
  • Diabetes
  • Short term memory loss
  • ADHD

How to Cut Down Diet Soda on Keto

To get rid of diet soda from your menu, you need to understand the reason why you drink soda and find a good alternative.

Some people drink diet soda to satisfy their sugar cravings while others want a quick caffeine jolt. For people not on keto diet, switching to tea and coffee may be a good alternative. However for people living keto lifestyle, they’ll need to find a sugar-free option and calories free.

You can replace diet soda with another keto-friendly drink and smoothies that provide same sweetness as soda.

Recommended Keto Friendly Drinks:  Best Diet Soda Alternatives

As more medical publications are made available to the general public about the health risks of diet soda and possible artificial sweetener addiction, manufacturers have responded by offering light drinks made with stevia, which is an all-natural no-carbohydrate, no-calorie sweetener.

However, there isn’t sufficient information whether stevia has the same effects as artificial sweeteners.

Below are keto-friendly sodas that have been crafted to satisfy your taste buds without knocking you out of fat-burning ketosis:

  • Homemade sodas
  • LaCroix, a sweetener-free drink that uses a combination of natural flavors.
  • Homemade recipes (discussed below)

6 Ketosis Friendly Homemade Diet Soda Recipes

Photo by The Creative Exchange on Unsplash

Humans can’t survive without water. It’s the best drink for everyone on the planet that not only quenches your thirst but also keeps you hydrated and cures headaches.

While water is a must, not everyone appreciates its taste. Sometimes we want to quench our thirst with something that tasty and sweet. Below are different keto-friendly recipes that you should try.

1. Zingy Salted Lime Soda

Generally, you can use sparkling mineral water, club soda, and seltzer water interchangeably unless you’re specific. The minerals in these three only change the taste slightly. It’s important always to check the ingredients since some have artificial flavors.

Ingredients

  • 1 lime
  • 1 ¼  cups of club soda, sparkling mineral water o seltzer water (adjust amount to taste)
  • 1/8 to 1/4  teaspoon salt (adjust the amount to liking)

Preparation:

Juice 1 lime and then mix with club soda, mineral water, or seltzer water and salt. Stir the mixture gently until all the salt dissolves and serve chilled.

This is the perfect homemade diet soda to keep in the refrigerator for those hot days as it’s quite refreshing, and the small salt added can help with rehydration. You can dip a slice of the lime to the rim of the glass to make it look like some fancy summer cocktail.

diet soda on keto
Zingy Salted Lime Soda

2. Cucumber Lime Water

Cucumber waters are served in spas, probably to help you relax during the session. This recipe only requires three ingredients and can be prepared in less than five minutes.

Ingredients

  • 1 lime
  • 1 cucumber
  • 1.5 liters of water

Preparation:

Gently peel the cucumber and slice it into small slices. Add the slices to jug. Extract juice from 1 lime and add it to the jug. Add water to the mix and let it sit in the refrigerator overnight.

Cucumber is an excellent cooling vegetable that adds flavor to water. The lime adds some zingy freshness to make the drink even more refreshing. Alternatively, you can use a water bottle with infuser in the middle to help you drink comfortably without the cucumber slices coming your way.

3. Sparkling Pomegranate

You’ll only need about 5 ingredients to make this refreshing pomegranate drink. It’s important to note that it does contain some caffeine to spice up your mood on those boring afternoons and boost your energy.

Ingredients:

  • 20 drops of stevia
  • 2 cups of water
  • ½ cup of cold green tea
  • ½ cup of pomegranate juice
  • ½ of sparkling water

Preparation:

It takes less than 5 mins to have the sparkling pomegranate drink ready. Combine the five ingredients in a jug and serve over ice.

This recipe contains 18 calories and is sugar-free making it perfect for people living ketosis lifestyle.

4. Ginger Ale

Ginger has been attributed to many health benefits. This ginger-flavored keto drink will not only quench your thirst but also help you balance blood sugar, relieve cough symptoms, and digestive problems.

Ingredients:

  • 4 cups of sparkling water
  • 1 lime
  • 2 tablespoons of erythritol
  • Ice cubs
  • Mint
  • 22-inc pieces of ginger

Preparation:

Wash your ginger, peel and grate it. Place the grated ginger in a cheesecloth or muslin and squeeze it until you have 2 tablespoons of ginger juice.  Mix the ginger juice in a jug with other ingredients and serve immediately.

5. Easy Flavored Water

In the past few years, it’s been discovered that store-bought flavored water can have hidden additives. Here’s how you can turn your “plain” water into ketogenic friendly flavored water using ingredients such as raspberries, lime, blueberries, and blackberries.

Preparation:

Slice the lemon into small slices and wash all other ingredients. Then dip a lemon slice and small pieces of blueberries, blackberries, and raspberries into a glass of water. Serve over ice.

6. Pink Grapefruit Soda

This is one of the best diet soda alternatives that give the same fizzy feeling as diet soda without artificial sweeteners. It contains real juices from lemon and grapefruit and can be enjoyed by everyone in the family.

Ingredients

  • 1 pinch salt
  • 3 cups of sparkling water
  • 1 pink grapefruit, juiced
  • 20 drops of stevia
  • ½ lime juiced

Mix lemon juice, grapefruit juice, 20 drops of liquid stevia, and salt. Divide this mixture into four different serving glasses. Add ice cubes to each glass and fill with sparkling water.

Pink Grapefruit Soda
Pink Grapefruit Soda

Ketosis Smoothies and Other Beverages

Many keto friendly smoothie recipes can help you satisfy your sugar cravings without impacting negatively on your health or affecting your keto lifestyle. The best way to make low carb smoothie or keto smoothies is by using fats like coconut oil, nut butters, or coconut oil and some low carb vegetables like cucumbers, leafy greens, beets or celery and smaller portions of fruits like apples, pears or berries.

Other keto-friendly beverages include unsweetened almond milk, which sugar-free and contain about 30 calories per 8 ounces serving.

Final thoughts on Diet Soda on Keto

Although diet soda may seem like the best way to satisfy your thirst without worrying about calorie intake, its damages to your health exceed the benefits. It doesn’t matter whether it’s calorie-free or carb-free, you should avoid it as long as you want to enjoy the full benefits of a ketogenic diet. Consider our six alternatives; they are all low carb, sweet and good for your health.