Weight Loss – My Lifestyles Tip

7 Tips to Lose Weight Before Your Beach Vacation

mylifestylestip — Sun, 08 May 2022 13:06:16 +0000

7 tips to lose weight – If you want to lose your body fat, then the energy (calories) you receive from food must be lower than the energy you need to perform the basic body functions.

To achieve this, you should either reduce the calories you consume or increase your physical activity, maintain a steady energy intake, or at best a combination of food control and exercise.

7 Tips to Lose Weight

1. First set realistic goals! Do not expect to lose 10 pounds in a month. A satisfactory weight loss is around 2-5 kg per month, although this is relevant and depends on each body.

2. Try to reduce portions of food. In recent years, the portions have grown a lot, as a result of which we consume more food. Use the classic dishes, as the “modern” dishes have a larger diameter, as a result of which they need a larger amount of food to look fuller.

3. Limit constant snacking, because that way you lose control of the amount you consume. Try to make regular and small meals, every 3 hours, to prevent your hunger. Also, ideally, you should eat 3 main meals and 2 snacks. Of course, the snack should not exceed 150 calories. Good choices include fruits and vegetables, low-fat yogurt and milk, and unsalted nuts.

4. Try to have fiber-rich foods, such as fruits, vegetables, and whole grains, in at least 3 main meals, ie accompany lunch and dinner with salad and include whole-grain cereals without sugar or oats or some fruit. In addition, fiber brings satiety faster.

5. Make sure you consume adequate amounts of lean protein, as this helps maintain muscle mass. So make sure that at least 3 main meals contain protein foods. Good sources of lean protein are poultry, fish and seafood, lean dairy products, and legumes.

6. Limit the consumption of alcohol, soft drinks with sugar, fruit juices, fruit drinks as well as coffees with a lot of sugar or syrups or whipped cream.

7. A key factor that contributes to weight loss is an increase in physical activity. Find an activity that you enjoy, such as swimming, and make sure you include it in your schedule at least 3-4 times a week.

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6 Best Weight Loss Foods for Women (video)

mylifestylestip — Tue, 12 Apr 2022 12:42:44 +0000

Struggling to lose weight? Add these weight loss foods to your nutrition to hit your weight loss goals!

Watch the video below:

Four Detox Drinks for Weight Loss & Glowing Skin

mylifestylestip — Thu, 21 Oct 2021 16:36:46 +0000

Detox Drinks For Weight Loss may be a trend that has accelerated and become popular with Miranda Kerr and the Kardashians, but today, it is supported by most wellness enthusiasts.

Detox water, also known as water infusion, is basically water soaked in slices of fruits and vegetables along with herbs, or spices to take advantage of the nutrients of these superfoods every time we drink.

These are the four water-based antioxidant drinks that will help us to lose weight will give us glowing skin and will offer antioxidant action to our bodies.

Water with Cucumber Slices

It is no secret that hydrated skin equals happy skin. Speaking of hydration, what better than cucumbers that contain up to 96% water.

Add some crushed mint leaves and lemon slices for flavor. Just add a sliced cucumber to a jar full of water with a handful of crushed mint and a slice of lemon and leave it in the fridge for 3 to 4 hours. What you drink is an absolute pleasure.

Water with Berries

Start your daily routine with the necessary dose of antioxidants, filling a jar of water by depositing berries.

Chop some strawberries, take a cup of raspberries and pomegranate and add them all to a jar of water.

Mix it together and put it in the fridge. Each fruit has its own properties – raspberries are rich in antioxidants, pomegranate is rich in vitamin C and strawberries are full of anti-inflammatory benefits. Overall, it’s a powerhouse of nutrients for your skin.

Water with Lemons and Chia Seeds

Enhance the radiance on your skin and eliminate any dullness by recreating the following detox drink in your daily diet.

Use lemons and chia seeds as the main ingredients, as they offer high amounts of antioxidants and vitamin C. Chia seeds have anti-inflammatory properties and help to “fade” the appearance of spots for smooth and healthy skin.

Add two lemon slices and a cup of chia seeds to a jar of water and refrigerate for 4 to 5 hours.
Extra tip: You can also add pineapple slices to it.

Water with Apple and Cinnamon

You also wonder what can be the detox drink to soothe the irritated intestine as well as the skin.

The combination of apple and cinnamon targets toxins in your gut and eliminates them for a clean gut. A toxin-free gut translates into detoxified skin. This drink is also suitable for people who suffer from acne, cracking, and unruly skin due to their eating habits.

Beware, this does not mean that you can continue to eat what you want and trust this decoction to solve it all, but it certainly helps.

Combine an equal proportion of apples and cinnamon sticks to create the drink.
That is, 2 sliced apples with 2 cinnamon sticks in a jar of water and boil them together. Then let it cool and enjoy.

How to Get a Flat Stomach Fast – Apple Body Type

mylifestylestip — Mon, 22 Mar 2021 12:02:57 +0000

Everyone wants to know how to get a flat stomach fast!

Well, there are two most common body types:
a) The “apple” body type, where fat accumulates in the abdomen and is classified as “male”; and
b) the “pear” body type, which is typical of Mediterranean women, and the fat is stored in the hips.

The distribution of fat is mainly a genetic and hormonal issue. Visceral fat is a “sick” fat, where fat cells secrete inflammatory substances and predispose to cardiovascular disease and diabetes.

To know the distribution of fat in your body, measure your waist at the thinnest point above the navel, while your hips at the widest point. Local fat reduction, although difficult, can be done in a combination with diet and exercise.

If the problem is in your abdomen, you have an “apple” body type
If you have an “apple” body type, you have a lower degree of insulin sensitivity. These people respond better to low-carb diets.

By following the steps below, you will be able to greatly reduce belly fat. This is especially important in menopause. Eve women who in their youth had a waist-ring, in menopause store the pounds there, due to the reduction of estrogen. Apart from the aesthetic side, the risk for cardiovascular diseases increases and becomes the same as that of men. That’s why you have to take care.

Apple body type: How to get a flat stomach fast? The instructions are as follows:

Do not fast. We need a meal every 3-5 hours to prevent hypoglycemia. When your blood sugar drops below normal, you sweat, have a fast heartbeat, tremble and ask for sugar or bread. As a result, everything you eat is stored in fat, due to insulin hypersecretion.

*Add protein to every meal. Protein causes satiety and increases postprandial thermogenesis, the number of calories spent on the absorption of nutrients after each meal. The best forms of protein are eggs, meat, chicken, and fish.

Avoid simple carbohydrates that raise blood sugar vertically. These are white bread, rice, potatoes, spaghetti, juices and, worst of all, sugar. Their consumption causes insulin over-secretion, storage of belly fat, and a vicious cycle of constant hunger and irritability. Prefer whole wheat bread, wholemeal pasta, and legumes. This kind of food will raise your blood sugar smoothly and will keep you full for longer.
Eat lots of green salads daily. They contain fiber that causes satiety, stabilizes blood sugar, and helps to excrete fat in the stool. Prefer cabbage, spinach, arugula, greens, and zucchini.
Choose lean dairy products. Harvard researchers have shown that those who consumed 3 servings of dairy products per day, were 60% less likely to become overweight. Dairy also strengthens bones, lowers blood pressure, and protects against colon cancer. Prefer skim milk, yogurt, and cheese. The richest in calcium cheese is parmesan, which contains 314 mg per 30 grams, but pay attention to the amount, because it is a very fatty kind of cheese.
Consume good fats. These are mainly the omega-3 fatty acids found in fatty fish (salmon, tuna, herring, sardines) and nuts (walnuts, flaxseed). They cause satiety and reduce the inflammation caused by belly fat. Always add 1-2 tablespoons of olive oil to your salad. Instead, avoid saturated and trans fats that are very harmful to our health. French fries, chips, croquettes, margarine are full of trans fats that will overflow your belly.
Eat 1-2 fruits per day. Prefer apple and pear with their peel, after washing them well with water and vinegar to get rid of pesticides. Their skin contains pectin that helps eliminate fat.

*Do not get nervous! Stress causes the secretion of cortisol, which causes the accumulation of fat in the abdomen. Make time for yourself. Even 20 minutes of rest during the day is enough.

Get enough sleep. Lack of sleep causes hunger. It takes 5-8 hours of quality night sleep and if it is possible sleep also 15-30 minutes at noon.
Exercise smart. The paradox is that the abs do not help reduce the thickness of the abdomen. You need aerobic exercise with intensity fluctuations in combination with muscle strengthening exercises. Take a 30-40 minute brisk walk with fluctuations in intensity and incline on the treadmill. Combine it with 20-minute weights. Be careful, don’t overwhelm with aerobics, because they would have the opposite result.
Watch out the alcohol consumption. Especially beer but also any kind of alcohol drastically burdens your weight loss. Limit the alcohol as much as 1-2 times a week. Choose a glass of wine and always with a full stomach.

The Chef V Organic Green Drink will help you gain energy, sleep better and lose weight!;

How To Lose Fat Fast – 3 Easy Ways

mylifestylestip — Sun, 01 Nov 2020 15:46:03 +0000

How to lose fat fast – There are many ways to lose weight. But sometimes, when you follow a diet plan you feel hunger and as a result, you give up.

There are 3 easy ways to help you lose fat faster.Follow the instructions below and you will be able to easily lose the extra pounds.

How To Lose Fat Fast

1. Do not be afraid to consume carbohydrates.

Carbohydrates have been blamed for a lot and especially for weight gain. They are the red cloth and most of you do everything in your power to avoid them. But eating carbohydrates should not be banned in a diet.

Complex carbohydrates contain fiber, more nutrients, and antioxidants. Therefore they keep blood sugar levels stable and help us in weight loss.

On the other hand, it is good to avoid simple carbohydrates, which are found in sugar and sweets, or to be consumed in moderation, because they raise blood sugar levels sharply and fall again immediately, resulting in hunger very quickly.

What to eat

Whole grains (bread, whole grains): Whole grains are high in fiber and less processed, increasing satiety and keeping blood glucose levels stable. They also contain B-complex vitamins, which help maintain energy levels.

Legumes: These foods contain folic acid, potassium, magnesium, and fiber, so they maintain stable blood sugar levels and help the proper functioning of the intestine.

Fruits: Fruits are a valuable ally for health and wellness. As there are rich in vitamins, minerals, and antioxidants, they play a very important role in our diet. Antioxidants trap free radicals that cause damage to the body and eliminate them.

Vegetables: Vegetables are an essential part of a balanced diet, as they contain a variety of nutrients and vitamins, while also acting protectively against some diseases.

Seeds: In addition to being rich in vitamins, minerals, and antioxidants, seeds are also full of energy, are filling, and can help you lose weight.

2. Eat protein and healthy fats.

Each of your meals should include:

A source of protein
A source of fat
A source of complex carbohydrates (such as whole grains)
Protein

Eating the recommended amount of protein is essential for maintaining your health and muscle mass. Evidence shows that eating enough protein can help you lose weight.

Healthy protein sources include:

Meat: chicken, fat-free pork, and lamb
Fish and seafood: salmon, trout, and shrimp
Eggs: Whole eggs with the yolk
Vegetable proteins: beans, legumes, quinoa, tofu

Do not be afraid to eat fats.

And yet, there are foods high in fat that are good for your health and can help you lose weight.

Foods with healthy fats are not only good for the heart but also the best snack to control hunger and promote weight loss, according to experts.

Olive oil, avocados, unsalted nuts, are great choices.

What Is The Ketogenic Diet – Keto Diet Fundamentals

3. Exercise.

Exercise can help you lose weight faster.

Try to exercise three to four times per week. Endurance training, such as weight lifting, is a great choice for weight loss. If this is not possible, aerobic exercise is also effective.

Here are some more tips to lose weight faster:

Eat a high-protein breakfast: Eating a high-protein breakfast could help reduce your appetite and calorie intake throughout the day.

Avoid sugary drinks: Empty calories from sugar are not good for your body and can prevent weight loss.

Drink water before meals: A study showed that drinking water before meals reduced calorie intake and may be effective in weight management.

Consume soluble fiber: Studies show that soluble fiber can promote weight loss.

Eat slowly: Fast food can lead to weight gain over time while eating slowly can consume less food.

Enjoy Sleep: Sleep is important for many reasons, and insomnia is one of the biggest risk factors for weight gain.

How To Lose Fat Fast – 10 Weight Loss Tips

7 Healthy Snacks to Lose Weight

mylifestylestip — Thu, 13 Aug 2020 09:54:12 +0000

One of the most important parts of any successful diet is healthy snacks, which should not be missed for any reason. In addition to the nutrients they provide, they also help you endure between meals and not succumb to unnecessary snacks.

American nutritionist Keri Gans, the author of The Small Change Diet, recently spoke to Women’s Health about the importance of the first meal of the day, explaining that the time between breakfast and lunch is very long and it makes sense for someone to be very hungry. in between, around 10: 00-11: 00. Exactly then it’s the right time to enjoy a healthy snack.

If you decide to ignore your hunger you will most likely end up eating a lot at noon, gaining extra calories and therefore weight. In addition, a dietitian and chef, Jessica Swift added in the same article if you do not eat healthy snacks, you make your body believe that it is in a state of hunger and it begins to retain calories that would normally burn, for fear that it will not be able to cover its basic functions.

The secret lies in the consumption of small healthy snacks, with less than 200 calories, which provide you with fiber, protein, and low sugar.

Do you want to get ideas? Here are the 7 best healthy snacks suggestions of the experts:

Boiled egg and orange
Eating your egg with 1 orange you have the perfect combination of protein, good fats, and fiber.

Yogurt and strawberries

Another perfect snack that you have definitely enjoyed many times. Choose low-fat yogurt and add 1 cup of strawberries.

Apple and cheese

Do not be surprised by the combination, 1 slice of cheese with 70 calories, together with 1 apple give you the valuable proteins and fiber you need and fill you up.

Cereal bar

The easiest solution for snacks is none other than the cereal bars, which you can always have with you in your bag. Of course, not all bars on the market are healthy, so if you do not have a specialized store that makes healthy bars, it is good to always read the ingredients listed on the package to make sure they contain mainly fiber and protein and little or no sugar.

Edamame beans

In Asian restaurants, edamame beans are one of our favorite delicacies. Of course, they are served there sprinkled with plenty of salt, which is not the best for the diet. To include them in your diet you can simply skip the salt and immediately have a healthy snack, rich in protein and fiber.

Cheese and turkey wrapped in a lettuce leaf

Arabic pies and tortillas can give the most delicious wraps, but when you are trying to lose weight, it is good to limit them. Alternatively, you can make a “wrapper” with a slice of lettuce and put in a slice of turkey and 1 slice of low-fat cheese. To make your snack even healthier, you can sprinkle over the turkey and cheese and a few chia seeds.

Crackers and almond butter

Wholemeal crackers are a great snack when you are hungry as they are low in calories. To make them more enjoyable, of course, you can spread 2 crackers with 1 tablespoon of almond butter, which will give your body the necessary good fats that it needs.

You may also like: How to Gain Weight – 10 Easy Tips

How to Lose Weight Fast – 10 Weight Loss Tips

mylifestylestip — Fri, 28 Feb 2020 14:57:56 +0000

10 Weight Loss Tips – Do you want to kick off your weight loss without starving? There are healthy ways to achieve your weight loss goals without punishing yourself. Take in mind that you will get the best long-lasting results, from nutritional changes that won’t leave you hungry.

Try These Safe and Effective Weight Loss Tips

1. Weigh yourself every day.

Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time

2. Drink water half an hour before meals.

Drinking water half an hour before your meals could increase your weight loss by 40% over 3 months

3. Eat a high-protein breakfast.

Eating a high-protein breakfast has been shown to reduce cravings and calorie intake during the day.

4. Don’t Skip Meals.

When you avoid eating when you’re hungry, you end up with hunger pains, food cravings, and drowsiness.

5. Drink coffee or tea.

If you’re a coffee or tea drinker, then drink as much as you want as the caffeine can boost your metabolism by 3– 10%.

6. Eat slowly.

By eating fast you will gain more weight over time. Eating your food slowly makes you feel fuller and boosts weight-reducing hormones

7. Avoid sugary beverages.

These are the most fattening things you can put into your body, and avoiding them can help you lose weight.

8. Eat soluble fiber and whole unprocessed foods.

Studies show that soluble fibers may reduce fat. Fiber supplements like glucomannan can also help you lose fat, especially in the belly area. They are healthier, and much less likely to cause overeating.

9. Get a good night’s sleep, every night.

Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.

10. Have good Sex.

Although you will not burn a significant amount of calories you will increase the output of dopamine and serotonin which naturally reduce food cravings.

The Zone Diet- Is it a Safe Diet?

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Keto Diet – The Ultimate Keto Shopping List

mylifestylestip — Mon, 23 Sep 2019 11:17:24 +0000

by Ryan Rodal

Many people say diet success starts in the kitchen, but it actually starts somewhere else—the grocery store.

Making the wrong choices at the grocery store might lead you to make bad decisions in the kitchen as well.

This is particularly true if you plan on following the keto diet. Just like any other diet, keto requires adherence to certain macronutrient breakdowns for success.

Table of Contents

What is Keto?

Benefits of Keto

May Increase Weight Loss

Can Help Improve Satiation

May Help Diabetic Patients

May Lessen Cardiovascular Risks

How to Use the Keto Shopping List

Set a Budget

Stick to the Basics

Meats to Buy

Veggies to Buy

Fruits to Buy

Dairy Products to Buy

Nuts and Seeds

Healthy Cooking Oils

Baking Ingredients

Condiments

Snacks

Foods to Avoid

Things to Keep in Mind

But before exploring what you’ll need to fill your shopping cart with, let’s dive into the background of the keto diet to illustrate why it might be useful to you.

What is Keto?

The word “keto” comes from the term “ketogenic.” Keto is a low-carb (<50g/day), high-fat, moderate protein diet which forces a metabolic adaptation where the body relies on fat stores for energy, resulting in the production of ketones.

Ketones exist almost as a safety mechanism for the body. When our cave people ancestors went days without food, the body needed an ability to tap into stored energy; our bodies store seemingly infinite amounts of fat compared to carbohydrates. But the brain can’t use fat for energy (it loves carbs).

So, when the body began turning to fat stores for energy, it resulted in the production of ketones to fuel our brains.

Ketones are a fundamentally different energy source than the carbohydrates your body is typically designed to utilize for energy. Ketones are produced through a process known as ketosis. The body achieves ketosis when blood ketone levels exceed 0.5mM.

Tapping into that evolutionary adaptation, the main goal of the keto diet is, above all else, to trigger ketone production.

The body can produce its own ketones through diet or fasting (endogenously) or through an external means (exogenously) such as H.V.M.N. Ketone Ester.

Exogenous ketones are ketones that are consumed—meaning ketone production does not occur within the body. Exogenous ketones provide the body with fuel and allow us to enter a metabolic state that wouldn’t occur naturally because you don’t need to fast or diet to be in ketosis.

The body’s metabolism is not black and white. Most people don’t go straight from using carbohydrates as a fuel source to immediate ketosis at the drop of a dime; there’s a period of adaptation which sometimes results in the “keto flu” (flu-like symptoms while the body learns to tap into fat as fuel instead of carbs).

Benefits of Keto

From weight loss to cardiovascular health, there are several potential benefits to ketogenic dieting. The diet isn’t a one-size-fits-all solution (despite what you’ve maybe heard, with all the keto hype). And no matter what diet, it’s important to consider your own personal needs before embarking on a lifestyle change.

Let’s take a closer look at what the keto diet may be able to do for you.

May Increase Weight Loss

A reduction in carbohydrate consumption usually leads to weight loss. This is especially true of those consuming a Western diet, in which you may consume 50% of your calories from carbs.

In a meta-analysis performed on low-carbohydrate diets, individuals were assigned to either a low-carb diet (less than 50g per day) or a low-fat diet (less than 30% of calories from fat). Five different studies showed decreased bodyweight, lower diastolic blood pressure and increased HDL (good) cholesterol for patients using the low-carb diet when compared to low-fat diets.

A second study followed 120 overweight people who were assigned an extremely low-carb diet (less than 20g per day) or a low-fat diet (less than 30% calories from fat with a 500 calorie deficit).4 Both groups also exercised regularly as part of the diet plan. The results showed patients lost on average 4.8kg on a low-carb diet vs. 3.3kg on a low-fat diet.

Both of these versions of low-fat diets illustrate that for weight loss purposes, a low-carb diet might be better than a low-fat diet (all other factors being equal).

Can Help Improve Satiation

Many people believe high-fat, low-carb diets are better for satiation purposes. This can result in less overall calories consumed, which might result in weight loss.

In one study, 119 overweight volunteers were assigned either a low-carbohydrate ketogenic diet or a low-fat diet.5 The study sought to assess weight-loss diets on mood, food cravings, and other self-reported symptoms, including negative effects, fatigue, somatic symptoms, physical effects of hunger, insomnia, and stomach problems. The results showed those following a low-carbohydrate ketogenic diet experienced less hunger compared to those following the low-fat diet.

It’s likely the high-fat content of the ketogenic diet that plays a role in keeping you feeling fuller for longer. In turn, people may eat less food and potentially lose weight as a result.

May Help Diabetic Patients

Maintaining blood glucose levels at a healthy level is imperative for diabetics (type 1 and type 2). The lower intake of carbohydrates on a ketogenic diet can help reduce the large spikes in blood sugar, and thus, reduce the need for insulin.

A study was performed on 49 diabetics who followed a low-carb diet (less than 20g) or a reduced-calorie diet (-500 calories). Both groups also exercised regularly.

The low-carb group experienced greater improvements in hemoglobin (1.5% vs. 0.5%), bodyweight (11.1kg vs. 6.9kg) and HDL cholesterol (+5.6mg vs 0). The results of this study lead us to believe lower-carb diets may help improve glycemic control and lowering risks associated with type 2 diabetes.

May Lessen Cardiovascular Risks

Cardiovascular disease is often a result of a complex collection of symptoms. Weight, activity level, diet—these all might play a role in the risk of cardiovascular disease.

In relation to keto, fat consumption is usually the hotly debated topic in the medical community. For decades, low-fat diets were thought to be the answer; but now, it may seem like eating more fat is linked to weight loss.3 This is simply an example of the way we learn, how studies change, and how advice medical professionals may give based on those learnings will also, undoubtedly, change too.

All that said, let’s look at how the ketogenic diet may play a role in lessening the risks of cardiovascular disease.

A study was performed on 60 participants who followed either a higher-carb or lower-carb diet for 12 weeks. The lower-carb group experienced greater weight loss (13.6 pounds) compared to the higher-carb group (7.5 pounds).7 The lower-carb group also experienced better blood lipid levels compared to the higher-carb group.

A separate study was conducted on 63 obese men and women who followed either a low-carb, high protein, high-fat diet or a low-calorie, high-carb, low-fat diet. The results were clear; patients on the lower-carb diet lost more weight after a six month period compared to the low-fat group (7 pounds vs. 3.2 pounds).

How to Use the Keto Shopping List

The grocery store may feel like a whole new world after using this shopping guide.

Although keto may appear simple in practice, choosing the wrong foods can take you out of ketosis or prevent you from ever getting there.

As you’ll see, we stress the importance of whole food purchases and staying away from processed goods.

This food list will provide several dietary options fitting within the confines of the keto diet, but keep in mind this is not a comprehensive list.

Before we dive into the food choices, let’s go over some basic fundamental steps before setting foot in the grocery store. This is like laying the foundation of a lifestyle change.

Set a Budget

When beginning a new diet, it’s easy to get carried away. You want to purchase every single product possible because you think it’ll help you reach your goals.

Before you max out that credit card, take a deep breath.

Assess your finances and try to set a reasonable budget so you don’t overspend. Many people buy too much food at the grocery store and much of the food expires before they ever get an opportunity to consume it.

Maybe your budgeting will even involve shopping at different grocery stores. Many people will purchase all their meats from a local butcher, while getting other items, like fruits and vegetables, from big-box stores. Think about where you live and what the best option is for you.

Stick to the Basics

Many people tend to get caught up in new food items the moment they pop up on the shelves; has there been a new superfood announced this week? When it comes to food choices, you should always try to stick to the basics.

Most of the foods you purchase will include combinations of the following:

Meats
Veggies
Eggs
Dairy
Healthy cooking oils
Nuts

The key is shopping the edges of the grocery store and staying away from processed foods in the aisles. Once you have the basics down, you may be able to incorporate other food items.

The key is not to over complicate the minor details when starting out.

Now that you have a firm grasp on the basics, you’re ready to go to the store. Grab that shopping cart and break out this list.

To make this more user-friendly, we’ve broken the list down in the most logical way possible.

Meats to Buy

The keto diet is a high-fat, moderate-protein, low-carb diet at its most basic and fundamental level. Consuming different types of meat is one way to ensure you keep your fat content high.

Some of the meats you should purchase include:

Ground beef and ground turkey
Chicken thighs and chicken breasts
Bacon
Pork chops
Ham
Sausage
Steaks (we like NY strip)
Salmon and other fatty fish, like tuna
Eggs

Meat selection should go beyond simple caloric values. While the caloric and macronutrient content may be similar, the quality of the meats can vary.

When possible, you should strive to purchase grass-fed beef, pasture-raised chicken and pork, and wild caught seafood. Some of this will vary depending upon season and location. Certain parts of the country may not have as many meat choices available.

Some meats also contain hormones and antibiotics so be wary of this as well. Consume higher-quality fatty meats if they fit within your budget.

Veggies to Buy

Most vegetables are considered healthy and fit within the ketogenic diet, although higher carb choices such as white potatoes, sweet potatoes, and carrots should be avoided.

Stick to non-starchy veggies such as:

Spinach
Asparagus
Cauliflower
Broccoli
Kale
Romaine lettuce
Green beans
Onions
Bell peppers
Celery
Cucumber
Mushrooms
Olives
Zucchini
Spaghetti squash
Peas
Artichokes
Cabbage
Brussels sprouts
Bok choy

Do not consider this an all-inclusive list as there are several other vegetables you may purchase that are also keto-friendly.

You’ll be making many new dishes that may call for vegetables you’ve never heard of. Don’t be afraid to try something new.

Fruits to Buy

Most fruits are off-limits on keto due to their carb content. Cherries and berries are probably the most keto-friendly fruit, specifically, raspberries and blackberries. And since we’re in the fruit aisle, best to stock up on all the avocados to get a dose of healthy fat.

Some of the most keto-friendly fruit choices include:

Strawberries
Blueberries
Raspberries
Cherries
Cranberries
Blackberries
Avocados

Generally, it’s best to consume fruit in moderation; we like to use them as dessert.

Dairy Products to Buy

The carb content of dairy products can vary depending upon the item. Be sure to look at all the nutrition labels before making a purchase.

Some keto-friendly dairy options include:

Full-fat yogurt
Heavy cream
Butter
Sour cream
Heavy whipping cream
Cheese
Parmesan
Cheddar
Swiss
Mozzarella
Feta
Brie
Colby
Goat cheese
Blue cheese
Ricotta cheese
String cheese
Cream cheese
Cottage cheese

Many dairy products will be keto-friendly while others not so much—just be sure to focus on those with full fat content. If you consume dairy in moderation you should have no problem keeping it keto.

Nuts and Seeds

Some nuts are considered low-carb and keto-friendly, while others have higher carb content and should be avoided as snacks. Keto-friendly options to consider include:

Almonds
Macadamia nuts
Hazelnuts
Pecans
Pistachios
Walnuts
Sesame seeds
Pumpkin seeds
Peanut butter
Almond butter
Flaxseed
Chia seeds
Nut butter
Brazil nuts
Sunflower seeds

Other nuts such as peanuts and cashews are higher in carbs, so stick to the ones we’ve listed.

Healthy Cooking Oils

High-quality fat sources are an important part of a diversified keto meal plan. Some of the best healthy cooking oils for keto include:

Olive oil
Avocado oil
Coconut oil
MCT oil

You should stay away from oils high in Omega-6 fatty acids, such as vegetable oil and canola oil. The healthy fats listed above are high in healthy Omega-3s and should be consumed regularly as part of the keto diet.

Baking Ingredients

When it comes to baking, there are high-carb options that should be avoided, such as white flour.

The good news is you can still create keto-friendly recipes by using lower carb ingredients. And if you need to add a source of high-quality fat when baking, two great options of H.V.M.N.’s MCT Oil Powder and Keto Collagen+. Both of these powders contain C8, the world’s most ketogenic fat, with a base of the gut-friendly prebiotic, acacia fiber. They’ll settle right into your pantry as keto diet staples.

Some of the best low-carb keto choices include:

Vanilla extract
Baking soda
Sea salt
Cocoa powder
Coconut flour
Almond flour
MCT Oil Powder

If a recipe calls for traditional flour, you can substitute it for one of the alternative flours we’ve listed above.

Condiments

Condiments can oftentimes be a hidden source of carbohydrates. Be sure to stay away from sugary condiments such as BBQ sauce in favor of vinegar-based options.

The following condiments are safe to use on the keto diet:

Mustards (yellow, grain, deli, dijon, etc.)
Soy sauce
Salsa
Hot sauces
Mayonnaise
Worcestershire sauce
Vinegar-based dressings, like an Italian dressing
Sugar-free maple syrup
Classic lemon and lime juices

People don’t realize that ketchup and BBQ sauce can add several hundred calories to daily caloric intake if unaccounted for. Try to use options listed above to stay keto.

Snacks

One reason many diets fail is that people eat too many unhealthy snacks.

A handful of candy or a couple of cookies from the jar may not seem substantial, but just a few of these can wreak havoc on your ability to stay in ketosis.

Some of the best keto snacks include:

Pork rinds
Yogurt
Beef jerky
Low-carb nuts
Hard-Boiled eggs
Cottage cheese with diced avocado

This is not a complete list, as there are more low-carb snacks on the market than ever before. You should never take a low-carb item at face value but should read nutritional labels to be sure you’re adhering to a keto diet.

Foods to Avoid

Generally, these items are considered a big no-no. Anything filled with sugar or high-fructose corn syrup is definitely not considered keto.

The foods to avoid include:

Sugary snacks and desserts
Soda
Crackers
Cookies
Chips
Processed goods
Fruit juice
Beer/wine

If you want to play it safe, simply throw these foods away to completely eliminate the temptations from sight. If these foods aren’t within arms reach, there’s less of a chance of you cheating on your diet.

Things to Keep in Mind

Sticking to a keto diet doesn’t have to be difficult or overly complicated. Meats, starch-free veggies, full-fat dairy, and nuts should lay the foundation for most of your dietary choices.

Be cautious when shopping at the grocery store and check all nutrition labels if you aren’t sure of the carb content. Also, look at serving sizes to make sure you are adequately accounting for nutritional content. Consume carbs in moderation if you want to follow a strict keto diet.

The best diet is the one you can stick to long-term. No matter the diet always try to eat healthy to maximize your health and longevity.

source: HVMN

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How to Lose Weight After Pregnancy

mylifestylestip — Fri, 02 Aug 2019 14:33:42 +0000

How to lose weight after pregnancy

Congratulations on your new bundle of joy! It takes a journey of patience to get there. As much
as you would like to rest and take it easy, you just achieved one part of the journey.

The other part is bringing up your kid. There will be breastfeeding, washing the baby’s laundry, putting up with their cries, and so much more that comes with a newborn.

As you already know, your daily schedule is full. It is at this time that gaining weight can take a toll on you. In essence, you hardly have the time to take a bathroom break, leave alone to watch your weight.

You are probably asking about how to lose weight after pregnancy.

The internet is awash with ways to lose weight after pregnancy. You probably tried some
of those ways with no positive results. Not to mention that some of them may be harmful to breastfeeding mothers.

You know It’s very important that you get the right nutrition at that moment of time to remain healthy. Healthy nutrition is crucial at that moment because what you eat is what eventually will feed your baby through breastfeeding.

The nutrition that you give to your body will feed your newborn baby as well through breastfeeding. So it’s very important for nursing mothers to be in the right diet.

Research by the Institute of Medicine has shown that a minimum of 1800 calories and gradual weight loss of 1 pound per week in nursing mothers will not compromise milk production.

According to the American College of Obstetricians and Gynecologists (ACOG) a weight loss of 1 pound a week while breastfeeding is safe and does not negatively affect infant growth.

We recommend starting at 2000 calories and adjusting the calorie level down depending on the amount of weight loss after the first weeks.

Breastfeeding mothers should not consume less than 1800 calories and should not lose more than 1 pound per week.

Plans for nursing mothers to lose weight after pregnancy

The ultimate solution to weight loss after pregnancy

We have the perfect solution to weight loss for mothers in their postnatal phase. The specific plans bellow
have been tested and proven many times over.

Nursing Mothers Plans are specifically designed to meet the unique nutrition and weight management needs of new mothers.

The combination of Meal Replacements, Meal Supplements and “grocery store foods” provide breastfeeding moms with a healthy nutritional balance.

Perfectly portioned and designed to promote convenient and gradual weight loss by providing ideal protein levels and a reduced intake of calories, carbs, and fats.

Note: It is generally recommended that breastfeeding women wait for 6-8 weeks before attempting active weight loss, as your body needs time to recover from childbirth and establish a good milk supply.

Let’s look at what each plan entails

Basic Essentials

This plan has all the starting essentials. It is available in sets of two, four, eight, and twelve weeks. On subscription, you save up to 35% of the retail price as well as get free FedEx shipping.

It consists of Daily menu plans, Success guide, Daily Multi-Vitamins, and EFA Supplements, Healthy protein snacks,
High-protein healthy bars, and Shakes. As low as 1.83$ / meal

Core Classic

This intermediary plan comes with more control of food portions. It is pivoted on minimal preparation of meals. Everything included in the basic plan plus lunch entrees and soups. As low as 1.74$ / meal

Premium Complete

This is the most complete plan for ultimate convenience. The crème de la crème plan for helping you lose weight after pregnancy. It is a seven servings meal program. As low as 1.63$ / meal

On top of getting all items in the Core classic package, you also get a variety of drinks, desserts, fruit drinks, and breakfast options.

You save up 43% of the retail price and like all the other programs you have 150% Money Back Guarantee.

All the above diet plans we propose you, includes easy-to-follow meal plans, exercise and stress-relief guides designed especially for nursing mothers.

Do not let weight gain be the reason you hardly smile after you get your baby. You can give birth and
still, keep yourself fit and healthy.

The plan we propose you designed especially with the breastfeeding mother in mind. It will help you reclaim control over your body, gradually promoting postpartum weight loss while revitalizing your energy and boosting your nutrition.