You only need a couple of days to notice the difference. Read below on how to make this tea.

It’s very powerful because of the combination of green tea, bay leaf and cinnamon. All 3 ingredients are healthy and burn down fat very effectively, boosting metabolism at the same time.

Ingredients

– Green Tea
– 3 bay leafs
– Cinnamon

Preparation

Boil 800 ml. of water and let it settle. Add 2 small spoons of cinnamon. Add 3 bay leafs and a full spoon of green tea. Cover it up and let it settle for at least 10 minutes. Lastly drain it and it’s ready.

This tea is great for boosting your metabolism and it’s most effective in the morning. Drink a cup of this tea in the morning on an empty stomach.

The second cup you can drink after the breakfast and last before going to bed.

With 3 cups from this tea daily, you’ll boost your metabolism in turn losing weight. The results show rather quickly

It only takes a quick Google search to see it. The hottest diet of the past few years is the Ketogenic Diet.

In fact, it was the #1 searched diet of 2016.

Why?

First, it can and does work quickly for weight loss.

Second, it’s extremely therapeutic and diabetic friendly.

Third, it allows you to over-eat many of your favorite ‘fatty’ foods that your doctor would normally tell you are ‘off limits, but in reality they can be extremely healthy once the body enters a true state of what’s known as ‘ketosis’.

Yummmmm…. I can smell the steak and bacon sizzling right now.

Ketosis is a hot, hot, hot, topic, which is why everyone from all walks of life is jumping on the bandwagon…

Endurance athletes… bodybuilders… seniors… diabetics… heck, even Navy Seals are touting the amazing benefits of the ketogenic diet.

In fact, my program The 3-Week Ketogenic Diet has helped over 10,000 people lose stubborn fat in just 21 days.

Inside this free article you’ll discover why this hot trend is bound to stick around for years to come.
The History The Ketogenic Diet & Entering Ketosis
Charlie Abraham had no success controlling his seizures as a child. No medicine nor brain surgery helped. When he was 5 years old, his family put him on the ketogenic diet (developed by Dr. Russell Wilder at the Mayo Clinic in 1924), and within a month he was seizure-free. He remained seizure-free even as an adult.

As a result, his family started the Charlie Foundation in 1994. The Foundation is a global leader that tries to help epileptic patients through ketogenic diets. (Incidentally, when better meds came out to control seizures, the ketogenic diet was eventually ignored). This foundation is also an educational resource center for anyone searching for information about the ketogenic diet.

What Is Ketosis?
The state known as ketosis results from following a very low carb ketogenic diet (VLCKD), which allows the body to shift gears from burning glucose to burning ‘ketones’ as its primary fuel source.

Normally, your body needs glucose to function properly. It’s your body’s primary fuel.

Your brain and central nervous system (CNS) run on glucose. But when you carb-down drastically your liver has to ramp up the process of producing ketone bodies from fats.

Eventually, your body becomes “keto-adapted.” This means that it is now getting its fuel from fat and instead of glucose. This process can take anywhere from 1-2 weeks on average but can take a few months in certain individuals.

In other words, the goal of the ketogenic diet is to get you into a metabolic state known as ketosis. Once you enter ketosis, your brain and body begin to use ‘ketone’ bodies for a primary fuel source—instead of glucose from carbs and proteins. Ketones, which are produced in the liver from fat, replace glucose as your bodies daily fuel source.

Because you no longer access sugar to burn energy and your insulin levels have been stabilized… your body has no choice but to use fat.

We’ve been told all our lives that our brains need sugar to function. But in the absence of sugar your brain has the ability to adapt to burning ketones to keep it functioning.

READ ALSO: 8 Keto-Friendly Proteins Causing Belly Fat GAIN

Ketosis is how the body makes sure that the brain can run on fat stores too.

The trick here is not only to avoid all obvious sources of carbohydrate (sweets, bread, spaghetti, rice, potatoes), but also to be careful with your protein intake. If you eat large amounts of meat, eggs and the like, the excess protein will be converted into glucose in the body. Large amounts of protein can also raise your insulin levels. This compromises optimal ketosis.

The biggest difference between this and the Atkins Diet is the restriction of protein. On the Atkins, you could eat all the protein you wanted but not on a ketogenic diet because proteins can also be turned into sugar (a process known as gluconeogenesis). And on a ketogenic diet you end up eating 70%-80% friendly fats.

This is how your body can automatically shift into ketosis known as a very-low carbohydrate diet (VLCKD) or KETO for short.

Breaking Down The Ketogenic Diet
Although there are a few modified versions of the keto diet floating around on the web these days, here is the macronutrient breakdown of the original version that has all the documented research:

»» Very high in fat (~70 – 80% of calories or 160-165 grams of Fat)
»» Very low in carbohydrate (~5% of calories or ≤ 30 grams per day)
»» Adequate protein (~ 15 – 20% of calories or 80-100 grams of protein)

DISCOVER HOW THE 3-WEEK KETOGENIC DIET (THE WHOLE30 OF THE KETOGENIC DIET) CAN HELP YOU GET INTO FAT-BURNING KETOSIS FASTER THAN ANY OTHER KETO PROGRAM
14 THERAPEUTIC BENEFITS OF A KETOGENIC DIET
REDUCTION IN EPILEPSY SEIZURES
The ketogenic diet is a proven medical therapy for epilepsy that’s been used since the 1920s.

Traditionally it has mainly been used in children with uncontrolled epilepsy despite medication. But epileptic adults have also seen major improvements. Even to the point of removing all anti-epileptic medicines.

OBESITY PREVENTION & PERMANENT WEIGHT LOSS
Ketosis is a state in which the body has an extremely high fat-burning rate. Even the brain runs on fat, via ketone bodies.

These are energy molecules in the blood (like blood sugar) which become fuel for our brains after being converted from fat by the liver.

Recent studies have shown that a low carbohydrate, ketogenic diet can lead to weight loss and improvements in insulin resistance.

The amount of insulin in your bloodstream must be low. This encourages ketones to form. The lower your insulin, the higher your ketone production. And when you have a well-controlled, sufficiently large amount of ketones in your blood, it’s basically proof that your insulin is very low. That’s what’s called optimal ketosis.

REVERSES TYPE 2 DIABETES
Chronically elevated insulin levels is what leads to diabetes.

Eating a ketogenic diet is a great way to reverse diabetes because the low carb intake automatically stabilizes insulin levels.

In fact, studies have shown that ketogenic diets improve insulin sensitivity by 75%.

In one study 7 out of 21 participants were able to stop diabetes meds altogether.

Pretty awesome, huh!?

INCREASED MENTAL FOCUS
A common result of a poor diet is lack of mental clarity – also known as brain fog. The inability to focus on a task or recall information is commonly a result of this. Brain fog and a lack of focus, among other things, can be caused by having too much glutamate and very little GABA. What does this have to do with ketosis?

Research has shown that ketones have the ability to allow the extra glutamate to be processed into GABA efficiently.

This balance (increase in GABA production) helps to reduce the excess firing of neurons in the brain, leading to better mental focus. An added benefit of more GABA production in the brain has also been shown to reduce stress and anxiety.

Decreased Risk Of Polycystic Ovary Syndrome
Polycystic ovary syndrome (PCOS) is the most common endocrine disorder affecting women of reproductive age. It is associated with obesity, hyperinsulinemia, and insulin resistance. Because low carbohydrate diets have been shown to reduce insulin resistance, several studies have shown positive benefits of a low-carbohydrate, ketogenic diet (LCKD) in overweight and obese women with PCOS.

REDUCED RISK FOR DEMENTIA & ALZHEIMER’S
Despite high glucose availability, people with Alzheimer’s or Parkinson’s disease have brains that simply can’t utilize enough of it to maintain adequate cognition.

Fortunately, ketones can act as an alternative energy source for these glucose-starved brains, which is why it’s no coincidence that ketogenic diets can improve symptoms and in some cases eliminate them altogether.

In people with “mild cognitive decline”, rather than full-blown Alzheimer’s, a ketogenic diet has been shown to improve memory.

Furthermore, if you’ve ever experienced ‘brain fog’ yourself, it could be from elevated ammonia levels and depressed GABA levels within your brain. Ketosis increases brain glutamine synthetase, and brain glutamine synthetase mops up extra ammonia.
No more forgetting where the keys are or where you put your smartphone!

Normalizes Blood Pressure
Because the keto diet eliminates nearly 100% of fructose it can indirectly normalize blood pressure and potentially prevent blood pressure from rising to dangerous levels.

Here’s why: 100% of fructose consumed is metabolized in the liver.

The byproduct of fructose metabolism is higher insulin levels and more uric acid. Uric acid prohibits the production of nitric oxide, which increases levels of glucose, constricting blood vessels and raising blood pressure.

Simply put, a diet that is low in fructose intake, like a keto diet, can help ward off this ‘silent killer’, which is nothing to mess around with.

What Ketosis Does To Your Hormones

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It only takes a quick Google search to see it. The hottest diet of the past few years is the Ketogenic Diet.

In fact, it was the #1 searched diet of 2016.

Why?

First, it can and does work quickly for weight loss.

Second, it’s extremely therapeutic and diabetic friendly.

Third, it allows you to over-eat many of your favorite ‘fatty’ foods that your doctor would normally tell you are ‘off limits, but in reality they can be extremely healthy once the body enters a true state of what’s known as ‘ketosis’.

Yummmmm…. I can smell the steak and bacon sizzling right now.

Ketosis is a hot, hot, hot, topic, which is why everyone from all walks of life is jumping on the bandwagon…

Endurance athletes… bodybuilders… seniors… diabetics… heck, even Navy Seals are touting the amazing benefits of the ketogenic diet.

In fact, my program The 3-Week Ketogenic Diet has helped over 10,000 people lose stubborn fat in just 21 days.

Inside this free article you’ll discover why this hot trend is bound to stick around for years to come.
The History The Ketogenic Diet & Entering Ketosis
Charlie Abraham had no success controlling his seizures as a child. No medicine nor brain surgery helped. When he was 5 years old, his family put him on the ketogenic diet (developed by Dr. Russell Wilder at the Mayo Clinic in 1924), and within a month he was seizure-free. He remained seizure-free even as an adult.

As a result, his family started the Charlie Foundation in 1994. The Foundation is a global leader that tries to help epileptic patients through ketogenic diets. (Incidentally, when better meds came out to control seizures, the ketogenic diet was eventually ignored). This foundation is also an educational resource center for anyone searching for information about the ketogenic diet.

What Is Ketosis?
The state known as ketosis results from following a very low carb ketogenic diet (VLCKD), which allows the body to shift gears from burning glucose to burning ‘ketones’ as its primary fuel source.

Normally, your body needs glucose to function properly. It’s your body’s primary fuel.

Your brain and central nervous system (CNS) run on glucose. But when you carb-down drastically your liver has to ramp up the process of producing ketone bodies from fats.

Eventually, your body becomes “keto-adapted.” This means that it is now getting its fuel from fat and instead of glucose. This process can take anywhere from 1-2 weeks on average but can take a few months in certain individuals.

In other words, the goal of the ketogenic diet is to get you into a metabolic state known as ketosis. Once you enter ketosis, your brain and body begin to use ‘ketone’ bodies for a primary fuel source—instead of glucose from carbs and proteins. Ketones, which are produced in the liver from fat, replace glucose as your bodies daily fuel source.

Because you no longer access sugar to burn energy and your insulin levels have been stabilized… your body has no choice but to use fat.

We’ve been told all our lives that our brains need sugar to function. But in the absence of sugar your brain has the ability to adapt to burning ketones to keep it functioning.

READ ALSO: 8 Keto-Friendly Proteins Causing Belly Fat GAIN

Ketosis is how the body makes sure that the brain can run on fat stores too.

The trick here is not only to avoid all obvious sources of carbohydrate (sweets, bread, spaghetti, rice, potatoes), but also to be careful with your protein intake. If you eat large amounts of meat, eggs and the like, the excess protein will be converted into glucose in the body. Large amounts of protein can also raise your insulin levels. This compromises optimal ketosis.

The biggest difference between this and the Atkins Diet is the restriction of protein. On the Atkins, you could eat all the protein you wanted but not on a ketogenic diet because proteins can also be turned into sugar (a process known as gluconeogenesis). And on a ketogenic diet you end up eating 70%-80% friendly fats.

This is how your body can automatically shift into ketosis known as a very-low carbohydrate diet (VLCKD) or KETO for short.


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Breaking Down The Ketogenic Diet
Although there are a few modified versions of the keto diet floating around on the web these days, here is the macronutrient breakdown of the original version that has all the documented research:

»» Very high in fat (~70 – 80% of calories or 160-165 grams of Fat)
»» Very low in carbohydrate (~5% of calories or ≤ 30 grams per day)
»» Adequate protein (~ 15 – 20% of calories or 80-100 grams of protein)

DISCOVER HOW THE 3-WEEK KETOGENIC DIET (THE WHOLE30 OF THE KETOGENIC DIET) CAN HELP YOU GET INTO FAT-BURNING KETOSIS FASTER THAN ANY OTHER KETO PROGRAM
14 THERAPEUTIC BENEFITS OF A KETOGENIC DIET
REDUCTION IN EPILEPSY SEIZURES
The ketogenic diet is a proven medical therapy for epilepsy that’s been used since the 1920s.

Traditionally it has mainly been used in children with uncontrolled epilepsy despite medication. But epileptic adults have also seen major improvements. Even to the point of removing all anti-epileptic medicines.

OBESITY PREVENTION & PERMANENT WEIGHT LOSS
Ketosis is a state in which the body has an extremely high fat-burning rate. Even the brain runs on fat, via ketone bodies.

These are energy molecules in the blood (like blood sugar) which become fuel for our brains after being converted from fat by the liver.

Recent studies have shown that a low carbohydrate, ketogenic diet can lead to weight loss and improvements in insulin resistance.

The amount of insulin in your bloodstream must be low. This encourages ketones to form. The lower your insulin, the higher your ketone production. And when you have a well-controlled, sufficiently large amount of ketones in your blood, it’s basically proof that your insulin is very low. That’s what’s called optimal ketosis.

REVERSES TYPE 2 DIABETES
Chronically elevated insulin levels is what leads to diabetes.

Eating a ketogenic diet is a great way to reverse diabetes because the low carb intake automatically stabilizes insulin levels.

In fact, studies have shown that ketogenic diets improve insulin sensitivity by 75%.

In one study 7 out of 21 participants were able to stop diabetes meds altogether.

Pretty awesome, huh!?

INCREASED MENTAL FOCUS
A common result of a poor diet is lack of mental clarity – also known as brain fog. The inability to focus on a task or recall information is commonly a result of this. Brain fog and a lack of focus, among other things, can be caused by having too much glutamate and very little GABA. What does this have to do with ketosis?

Research has shown that ketones have the ability to allow the extra glutamate to be processed into GABA efficiently.

This balance (increase in GABA production) helps to reduce the excess firing of neurons in the brain, leading to better mental focus. An added benefit of more GABA production in the brain has also been shown to reduce stress and anxiety.

Decreased Risk Of Polycystic Ovary Syndrome
Polycystic ovary syndrome (PCOS) is the most common endocrine disorder affecting women of reproductive age. It is associated with obesity, hyperinsulinemia, and insulin resistance. Because low carbohydrate diets have been shown to reduce insulin resistance, several studies have shown positive benefits of a low-carbohydrate, ketogenic diet (LCKD) in overweight and obese women with PCOS.

REDUCED RISK FOR DEMENTIA & ALZHEIMER’S
Despite high glucose availability, people with Alzheimer’s or Parkinson’s disease have brains that simply can’t utilize enough of it to maintain adequate cognition.

Fortunately, ketones can act as an alternative energy source for these glucose-starved brains, which is why it’s no coincidence that ketogenic diets can improve symptoms and in some cases eliminate them altogether.

In people with “mild cognitive decline”, rather than full-blown Alzheimer’s, a ketogenic diet has been shown to improve memory.

Furthermore, if you’ve ever experienced ‘brain fog’ yourself, it could be from elevated ammonia levels and depressed GABA levels within your brain. Ketosis increases brain glutamine synthetase, and brain glutamine synthetase mops up extra ammonia.


Report this ad

No more forgetting where the keys are or where you put your smartphone!

Normalizes Blood Pressure
Because the keto diet eliminates nearly 100% of fructose it can indirectly normalize blood pressure and potentially prevent blood pressure from rising to dangerous levels.

Here’s why: 100% of fructose consumed is metabolized in the liver.

The byproduct of fructose metabolism is higher insulin levels and more uric acid. Uric acid prohibits the production of nitric oxide, which increases levels of glucose, constricting blood vessels and raising blood pressure.

Simply put, a diet that is low in fructose intake, like a keto diet, can help ward off this ‘silent killer’, which is nothing to mess around with.


Healthier Cholesterol Levels
One of the biggest benefits of using a ketogenic diet is the improvement in HDL cholesterol and triglyceride levels.

Twelve studies including 1,257 patients examined the impact of a VLCKD (very low carb ketogenic diet) on HDL (the good kind) cholesterol.

The individuals assigned to a VLCKD achieved an average increase in HDL good cholesterol that was double that of the low-fat dieters. The authors concluded that carbohydrate-restricted diets increase cardiovascular health because they improve HDL levels inside the body.

Bottom Line: A low-carb diet (typically under 50 grams daily) is an effective method in raising HDL cholesterol when compared to traditional weight-loss diets that emphasize reducing fat intake.

Reduction Of Acne
A very low carb ketogenic diet is one of the most effective ways to help reduce acne because it controls insulin.

Insulin can increase instances of acne because it stimulates the growth of skin cells and can block pores through several different pathways.

ELIMINATES SUGAR CRAVINGS
Most people who begin using a ketogenic diet struggle for the first few days. This results from
breaking their dependence on being addicted to burning sugars.

But after a few days of eliminating carbs and other sugars from their diet the cravings will subside as the body makes the ‘shift’ into ketosis and starts burning ketones as a primary fuel source.

It’s not easy for anybody who loves their sweet treats, but if you can make it through the first 3 to 5 days you’ll be able to kick that sugar addiction to the curb!

REDUCED RISK OF CANCER
One of the biggest benefits seen in this type of diet is the reduction in tumor cells. Since sugar feeds cancer, not eating high carbs can starve out the cancerous cells. Cancer cells love sugar! Refined carbohydrates like white sugar, white flour, high fructose corn syrup (HFCS) and soft drinks are extremely dangerous for anyone trying to prevent or reverse cancer. Sugar essentially feeds tumors and encourages cancer growth.

REDUCED SYMPTOMS OF ADHD
Observational studies support the idea that processed carbohydrates may be at the root of the ADHD problem. In a large, well-designed study published in 2011, it was clearly shown that a diet change (including less sugar and processed food) reduced symptoms in most kids with ADHD. Between Nov 4, 2008, and Sept 29, 2009 100 children were enrolled and randomly assigned to the control group or the low carb diet group. When the children were reintroduced to a higher carb intake the relapse of ADHD symptoms occurred in 19 of 30 (63%) children.

Another possible explanation for why ADHD is controlled in lower carb diets is that large amounts of processed carbs may induce large swings in blood sugar. As the blood sugar goes down rapidly again (an hour or two after a meal) the body may have to release stress hormones like adrenaline to avoid low sugar. This may accentuate symptoms associated with ADHD. Avoiding processed carbs may stabilize blood sugars and thus avoid this problem.

Do Not Confuse Ketosis With Ketoacidosis
People often confuse ketosis with ketoacidosis. The former is natural, while the latter only occurs in uncontrolled diabetes. Ketoacidosis mostly affects people with Type 1 diabetes. In fact, it is the leading cause of death of people with diabetes who are under 24 years of age.

Ketoacidosis is dangerous, but ketosis on a ketogenic diet is perfectly normal and healthy.

NOTE: If you have type 1 diabetes, you should not attempt to use a keto diet without talking with your doctor first.

READ ALSO: 7 Hormonal Differences Between A Fat-Storer and Fat-Burner

Protein Intake & Ketosis
By now you know that the primary trick to getting into ketosis is to avoid almost ALL obvious sources of starchy or sugary carbohydrates (sweets, bread, spaghetti, rice, potatoes).

However, if you eat too much protein (meat, poultry, eggs, dairy, seafood, etc.) the excess protein will be converted into glucose in the body—a process known as gluconeogenesis.

In other words, consumption of too much protein on a ketogenic diet can also raise your insulin levels, which can kick you out of ketosis.


4 TIPS TO GET INTO KETOSIS FASTER
Outside of monitoring macronutrients by increasing friendly fat intake, while reducing protein and carbs, there a few other proven methods that can help you get into ‘ketosis’ faster…

Fasting: A fast quickly induces ketosis. You’re not eating anything, so your only option is to consume your own body fat. And to offset the lack of incoming glucose, your brain will run partially on ketones. It helps to be a strong fat-burner already, as you’ll start dipping into your body fat stores right away and everything will go more smoothly.

Anyone who’s fasted without being fat-adapted can attest—it’s not easy, but once you’re there it’s very easy to use some type of intermittent fasting without getting hungry.

Don’t eat too late: Even just a “fast” from dinner to breakfast is enough time to induce a bit of ketosis. By eating earlier and avoiding midnight snacks, you allow your body to start burning fat and converting it into ketones. You’ll know it when you have funky ketone breath in the morning; it’s a sign of a good metabolism.

Consume medium chain triglycerides: Adding MCTs, found in coconut oil or isolated MCT oils, to a regular diet spurs the creation of ketones. You don’t even have to reduce carbs dramatically, but don’t try a high-carb, high-MCT oil diet either.

Primal Endurance training: Low-level aerobic activity is awesome for starting ketosis. 180 minus your age equals the heart rate you need to stay at or under to maximize fat burning efficiency, lay your aerobic base, and upregulate mitochondrial biogenesis. Do this on an empty stomach and you’ll kick start ketosis.

How Ketosis (Positively) Affects Hormones
1.) IT FOCUSES ON FAT FOR BETTER HORMONE SUPPORT.
Fat is your best friend on a ketogenic diet. On a true keto diet, roughly 75 percent of your calories should come from healthy fat sources such as avocados, nuts and seeds, coconut oil, butter, olives and olive oil, and other high-fat foods. These “good” fats support hormone production and maintain hormone balance because they are the building blocks for estrogen, progesterone, and testosterone. For too long, we’ve been told to be wary of fat, and thus we slashed fat in favor of carbs. This was a mistake, and personally, I believe that this low-fat movement contributed to the hormonal challenges many women face today.

2. IT BOOSTS INSULIN SENSITIVITY BY REDUCING CARB INTAKE.
A keto diet restricts carbohydrates to 20 to 50 grams a day. This helps balance insulin levels. Insulin is a master hormone that controls blood sugar, and when it’s too high and out of balance, your sex hormone levels can drop.

Luckily, following a ketogenic diet makes your body more “insulin sensitive.” This means insulin is well-regulated, in balance, and used properly by your cells. A study published in 2005 in the Annals of Internal Medicine showed a ketogenic diet increased insulin sensitivity by 75 percent in people with diabetes.

When you’re insulin sensitive, all sorts of metabolic miracles happen. You stay slim and get fit more easily; you lower your risk of cardiovascular disease, Alzheimer’s disease, and dementia; you tend to not have hot flashes or night sweats; and you rebuild your bone health so that you’re less at risk for frailty and osteoporosis. Cravings become a distant memory, and you feel and look healthy and energized.

It eases premenstrual syndrome (PMS) by detoxing the body.
PMS produces a lot of really uncomfortable symptoms, including cramps, cravings, moodiness, irritability, depression, acne, and fatigue. The underlying cause is often estrogen dominance, or having too much estrogen and not enough progesterone. One of the causes of estrogen dominance is a diet comprised of too much sugar and refined carbohydrates—a problem easily eliminated by going on a ketogenic diet.

Another cause of estrogen dominance is exposure to estrogens in the environment. These are toxic forms of estrogen that not only worsen PMS symptoms, but they are through to increase the risk of breast cancer, endometriosis, infertility, and autoimmune diseases. In my version of a keto diet, you’re encouraged to eat foods that detoxify these nasty estrogens like veggies such as broccoli, cauliflower, Brussels sprouts, cabbage, and greens and delicious herbs and spices like oregano, thyme, rosemary, sage, and turmeric.

4. It boosts reproductive health by combating PCOS.
One of the main causes of infertility in women is polycystic ovary syndrome, or PCOS. This condition develops from poorly balanced sex hormones, and more than half of the women diagnosed with PCOS are obese or overweight, have poor blood sugar regulation, and have insulin resistance. There’s no cure for PCOS, but because insulin problems are associated with PCOS, a ketogenic diet is a viable solution. Duke University researchers found that women with PCOS who followed a keto diet were able to balance their levels of insulin and testosterone and experience improvements in weight, infertility, and menstruation among other factors. Two women in the study got pregnant despite previous infertility problems, and everyone lost weight.

5. It zaps stress to protect the adrenals.
In response to life’s many stressors, the adrenal glands release the hormone cortisol to galvanize energy so we can react quickly to whatever challenge we’re facing. If our stress goes unresolved, the adrenals keep pumping out cortisol, resulting in too much cortisol floating around. The ongoing secretion of high amounts of cortisol robs your body of progesterone, estrogen, and testosterone, and if this keeps happening, you’re more likely to experience imbalanced sex hormones, high blood sugar, loss of muscle, low sex drive, and burnout.

To combat this, enjoy all those low-carbohydrate vegetables you typically eat on a ketogenic diet (plenty of green leafy vegetables, parsley, kale, beet greens, broccoli, cauliflower, and so forth). They may help normalize cortisol, support your adrenal glands, and improve your natural progesterone levels.

The keto diet isn’t for everyone, but for a lot of women in my practice it’s been a game-changer for hormonal imbalance and hormone-related symptoms. If you’re suffering or just not feeling your best, the keto diet is definitely worth a try!

Ready to learn more about how to unlock the power of food to heal your body, prevent disease & achieve optimal health? Read about the success women are having with the 3-Week Ketogenic Diet here.

What To Eat (And What To Avoid) On The Ketogenic Diet
WHAT TO AVOID:

• Sugary foods: soda pop, fruit juice, smoothies, cake, ice cream, candy, etc.
• Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
• Fruit: All fruit, except small portions of berries like strawberries.
• Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
• Low-fat or diet products: These are highly processed and often high in carbs.
• Some condiments or sauces: These often contain sugar and unhealthy fat.
• Unhealthy fat: Limit your intake of processed vegetable oils, mayonnaise, etc.
• Alcohol: Due to its carb content, many alcoholic beverages can throw you out of ketosis.
• Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.

THE 3-WEEK KETOGENIC DIET HAS HELPED 7,000 PEOPLE GET INTO KETOSIS AND TRANSFORM THEIR BODY – LOSE 21 IN 21
WHAT TO EAT:

• Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
• Fatty fish: Such as salmon, trout, tuna and mackerel.
• Eggs: Look for pastured or omega-3 whole eggs.
• Butter and cream: Look for grass-fed when possible.
• Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
• Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
• Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
• Avocados: Whole avocados or freshly made guacamole.
• Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
• Condiments: You can use salt, pepper and various healthy herbs and spices.

On-The-Go Ketogenic Diet Fat Snacks
• Fatty meat or fish.
• Cheese.
• A handful of nuts or seeds.
• Cheese with olives.
• 1–2 hard-boiled eggs.
• 90% dark chocolate.
• A low-carb milk shake with almond milk, cocoa powder and nut butter.
• Full-fat yogurt mixed with nut butter and cocoa powder.
• Strawberries and cream.
• Celery with salsa and guacamole.
• Smaller portions of leftover meals.
• Beef Jerky
• Pepperoni slices
• Cold cuts with cheese
• Quest bars
• Hard boiled eggs
• Almonds
• Peanuts
• Celery with peanut butter or cream cheese
• Tuna salad wrap
• Avocado
• Bacon

HOW TO live whether or not you're IN ketonemia OR NOT
Keto strips will function an honest gauge, studies show that the sole correct technique to envision if you're in ketonemia or not is to live your blood levels.

Below 0.5 mmol/L isn't thought-about “ketosis”. At this level, you’re still burning sugars as your primary fuel supply.

Between 0.5-1.5 mmol/L is light-weight biological process ketonemia. You’ll be obtaining an honest begin on your weight loss however it’s not thought-about optimum.

Around 1.5 – three mmol/L is what’s known as optimum ketonemia and is usually recommended for optimum weight loss.

Values of over three mmol/L aren’t necessary. That is, they'll deliver the goods neither higher nor worse results than being at the one.5-3 level. Higher values may also typically mean that you’re not obtaining enough food.

DRAWBACKS & POTENTIAL aspect EFFECTS OF BEING IN ketonemia
Like most things in life, there ar some drawbacks to the keto diet. whereas there ar several edges to being in ketonemia, there ar some downsides it’s vital for you to grasp concerning.

“Keto Flu”
Although the ketogenic diet is safe for healthy individuals, there is also some initial aspect effects whereas your body adapts and switches its gears from burning sugars to burning fats (i.e. ketones).

This is usually named as “keto flu” – and is typically over among a number of days.

Keto respiratory illness includes poor energy and mental perform, enlarged hunger, insomnia, nausea, biological process discomfort and shrivelled exercise performance.

In order to attenuate this, you'll be able to strive a daily low-carb diet for the primary few weeks. this might teach your body to burn a lot of fat before you fully eliminate carbs.

A ketogenic diet may also amendment the water and mineral balance of your body, thus adding additional salt to your meals or taking mineral supplements will facilitate. For minerals, strive taking three,000–4,000 mg of Na, 1,000 mg of metal and three hundred mg of metallic element per day to attenuate aspect effects.

Muscle Mass Loss
While in ketonemia, there's a bigger risk of losing lean muscle mass tissue. hypoglycaemic agent may be a extremely anabolic secretion and is one in all the first reasons why people who are trying to realize muscle usually load their diets up with additional carbohydrates.

If you take away all the carbs advisedly, you lose this anabolic response.

It conjointly becomes terribly exhausting to sustain associate intense weight lifting program on very little to no carbohydrates as a result of your muscles aren’t obtaining the burden lifting input to assist retain lean muscle mass that they commonly would.

Low Energy Levels
While some individuals perform nice in ketonemia and will keep during this state forever, they're not the norm. many of us realize they merely don’t feel nearly as good as they did after they were feeding a lot of carbs.

Some individuals feel downright miserable on a keto diet. These individuals aren't the norm tho' however if you're one, that’s sensible indication that you simply ought to think about stepping removed from this diet protocol.

Constipation
The normal recommendation to assist relieve constipation includes drinking enough water, increasing non-starchy, fibrous vegetable intake, and exploitation sugar-free candy containing sugar alcohols as a gentle laxative.

If you've got tried these ideas and that they haven’t worked for you, or if you've got bother with constipation in spite of what reasonably diet you eat, here may be a study to point out you that fiber isn't essentially the magic “cure-all” for constipation.

Most people believe that constipation is caused by a scarcity of fiber within the diet, however this might not be thus as a result of constipation is typically caused by one thing you're feeding, not by one thing you’re NOT feeding.

If you expertise constipation on a ketogenic diet, it should not be as a result of you're feeding less fiber; it's most likely as a result of you've got started feeding one thing that you simply weren't feeding before (that is difficult for you to digest).

In order to eat a ketogenic diet, that may be a high-fat, restricted supermolecule, ultra-low-carb diet, the majority realize themselves turning to high amounts of foods that ar notoriously troublesome to digest, as well as dotty, low-starch vegetables like crucifers, and full-fat dairy farm product.

Additionally, low carb foods like cucumbers, tomatoes, squashes, avocado, okra, and olives can aid in speedy digestion.

Personally, I realize that almost all those who expertise constipation on a ketogenic diet ar people who aren't drinking enough water.

Try to get a minimum of seventy five to one hundred twenty five ounces of water daily once going keto… or following any diet for that matter.

Here’s an summary of the execs and Cons of the ketogenic diet set up.
Pros:

• will cause a greatly reduced appetence
• permits you to eat many fat made foods, that you will get pleasure from
• commonly ends up in a loss in weight
• might facilitate improve cholesterin and heart health issues
• will cause a discount in pressure level
• Stabilizes hypoglycaemic agent and blood sugar levels

Cons:

• might cause low energy levels
• needs a 2 week adaptation amount during which the ‘keto flu’ is also toughened (extreme temporary state, brain fog, and not feeling thus well overall)
• might cause constipation
• are often simple to binge in calories if you're not careful
• isn't ideal for athletes as intense exercise is proscribed
• is very difficult to follow as you may ne'er simply be ready to ‘eat’ – you’ll forever have to be compelled to set up out the macros of your meals.

Ready to begin an easy and result science-backed keto diet? The 3-Week Ketogenic Diet can set you up for success!
FAT BURNING KETOGENIC RECIPES
DEVILED EGGS
This makes for the right snack any time throughout the week or may also be loving you for an excellent lunch at work.


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Pair it with a visible dish with some full fat dressing and you’ll be geared up.

Ingredients:

4 eggs
1 avocado
salt and pepper to style
¼ tsp. garlic
¼ tsp. seasoner
¼ tsp. cumin
¼ tsp. paprika
1 tbsp. full fat dressing
Instructions:

Place eggs in a very pot filled with water. arouse a boil and so flip right down to a simmer. Cook for ten minutes. Once done change of state, let symbolize five minutes in ice cold water. take away eggs from shell and scoop out the yolks. combine the yolks with the remaining ingredients and so place back to the fixings shell. Serve in real time.

FROZEN CHOCOLATE CUPS
Craving chocolate? Being on keto doesn’t mean you can’t indulge. These delicious frozen cups can satisfy any desire in a very hurry and provide nice inhibitor support due to the chocolate within the formula.

Ingredients:

½ cup full fat cheese
½ cup tasteless butter
2 tbsp. chocolate
1 tbsp. sweetener of your alternative
½ ninety nine bittersweet chocolate bar
Instructions:

Let butter associated cheese sit out of the icebox for concerning [*fr1] an hour to melt. Once soft, combine along. drill in the chocolate and sweetener with an electrical mixer. Break chocolate candy into items and so combine in. Once everything is mixed along, place into tiny cake molds and place within the fridge. Freeze till set and so take away before serving.

VANILLA-RASPBERRY frozen dessert
Ice cream lover gone keto? We’ve got you lined. This delicious formula packs in healthy fats from the coconut milk which will facilitate lower inflammation, combat hunger, and boost brain perform. It’s one formula you'll be able to feel sensible concerning serving yourself.

Ingredients:

1 cup nonsweet coconut milk
1 cup full fat cream
2 tbsp. Stevia
Pinch of salt
½ tsp. flavouring
¼ cup raspberries
Instructions:

Mix all ingredients along except the raspberries. Once well mixed, either raise associate frozen dessert maker or place in a very Tupperware instrumentality. Add the raspberries. begin the frozen dessert maker instead provide the mixture a stir. Place within the fridge and stir at thirty minute intervals till desired consistency is reached. Serve in real time.

CHEESY TURKEY dish
In a hurry for dinner? do that sleazy turkey dish formula. It’s the right dish to assist boost your supermolecule intake whereas transfer in some additional atomic number 20 to your diet set up. What a lot of might you raise for?

Ingredients:

1 lb. ground turkey breast meat
¼ cup rush nut flour
1 whole egg
½ cup cut cheddar
½ mashed avocado
¼ package onion soup combine powder
¼ cup sugar-free cetchup
¼ finely diced onion
salt and pepper to style

Instructions:

Preheat kitchen appliance to 350 degrees. combine all ingredients along in a very massive bowl and so cook for 35-40 minutes in loaf pans or till done. Serve in real time.

KETO BLUEBERRY COCONUT MUFFINS
Snacks are often exhausting on keto however this gem formula is a straightforward call. These play a light-weight and downy treat once all alternative food ar fully off limits. Serve these up and satisfy those cravings for sweets the keto approach.

Ingredients:

¼ cup butter, softened at temperature
¼ cup full fat cheese
½ tsp. vanilla
½ cup coconut flour
¼ cup pulverized Stevia
1 tsp. leavening
¼ tsp. salt
dash of cinnamon
1/8 tsp. xanthan gum
3 massive eggs
2 tbsp. full fat cream
2 tbsp. full fat coconut milk
1/3 cup recent blueberries
¼ cup dried nonsweet coconut flakes
Instructions:

Preheat the kitchen appliance to 350 degrees. Spray six gem tins with non-stick change of state spray (or grease with butter). mix the dry ingredients. in a very medium bowl, combine along the butter, cheese
and vanilla. drill in one egg till the mixture is downy. Add a 3rd of the dry ingredients. Stir again. Add succeeding egg and continue beating thus it’s downy. Add 1/2 the remaining dry ingredients and beat some a lot of. Add the remaining egg and repeat the method. Add within the cream and coconut milk. Stir and so fold within the blueberries. Pour into the gem tins and so high with dried coconut flakes. Bake for concerning twenty five minutes or till they feel firm however still damp. Serve in real time.

What Do fortunate Ketogenic Dieters recognize that you simply Don’t?
Most keto dieters ar jettisoning all carbs and that’s NOT an honest plan. jettisoning carbs are often sensible for within the short, however provide them up for too long and you’ll end up gaining weight everywhere once more.

The solution is to begin a keto diet with the tip in mind.

I like a metabolic approach to the ketogenic diet….

Enter The 3-Week Ketogenic Diet to assist you lose 9-21 pounds in thirty days AND keep it off by specializing in health, metabolism, and hormones.

Cardiac diet plan can help you lose up to 2-7 pounds in 5 days or 22-33 pounds in 15 days.

Foods in this diet plan are rich in vitamins and minerals, so the founders claim that you won’t have a feeling of weakness or exhaustion.

Which is very unlikely.

At first it may seem similar to citrus diet, but it’s not.

Although very similar, these two diets differ in some details so it’s important to treat them separately.

If your goal is to lose just a few pounds then repeat this 5 day meal plan cycle up to 3 times, for a maximum of 15 consecutive days.

On the other hand, if your goal is to lose more than 7 pounds then between every 3 cycles have 15 days of break.

In other words, 15 days diet, 15 days rest, then repeat.

Cardiac or medical diet is term for a heart healthy diet. It was given due to the fact that similar diet plans are applied to patients with heart problems, who need to lose weight before surgery without losing their strength.

Please note, this is an unofficial diet. If you have heart problems, please see a cardiologist!

Why this diet works
This diet is considered to be very restrictive since it’s low in calories, which is in the short run effective for rapid weight loss.

The negative side is that if you don’t stick with healthy eating habits afterwards, the weight will come back. This is also knows as yo-yo effect.

Cardiac diet meal plans are based on eating lots of nutrient-rich foods such as whole grains, fruits and veggies, fish and lean poultry. While trans fats, saturated fats, sugar and excess sodium should be avoided.

Here is an example of a 5 day meal plan:

DAY 1
Breakfast

1 orange
4 crackers
1 cup of coffee or tea (without sugar)

Lunch

1 orange
1 boiled egg
1/2 cups of yogurt

Dinner

2 tomatoes
2 boiled eggs
1 cucumber or 1/2 of lettuce salad

DAY 2
Breakfast

1 orange
4 crackers
1 cup of coffee or sugar-free tea

Lunch

1 orange
1 boiled egg
1/2 cup of yogurt

1 Burger (125 g of minced meat)
1 orange
1 tomato
4 crackers
1 cup of coffee or sugar-free tea

DAY 3
Breakfast

1 orange
4 crackers
1 cup of coffee or sugar-free tea
Lunch
1 orange
1 boiled egg
1/2 cup of yogurt
1 lettuce salad or 2 cucumbers
any sugar-free drink (avoid soda and diet cokes)
Dinner
1 burger (125 g of minced beef meat)
1 orange
4 crackers
1 cup of coffee or sugar-free tea

DAY 4
Breakfast

1 orange
4 crackers
1 cup of coffee or sugar-free tea
Lunch

125 g of non-fat cheese
1 tomato
4 crackers
Dinner

1 burger (125 g of minced beef meat)
4 crackers
2 tomatoes
1 apple

DAY 5
Breakfast

1 orange
4 crackers
1 cup of coffee or sugar-free tea
Lunch

200 g of fish or chicken
4 crackers
1 tomato
Dinner

500 g of cooked vegetables
1 boiled egg
1 tomato

Additional notes

Meat and seared vegetables will be gently seasoned with whichever herb or spice you wish
Meat ought to be baked on teflon pan to cut back the requirement for extra fat
You can replace recent tomatoes with seared ones
Never skip meals
Hydrate your body by drinking a great deal of water- try for 2-3 liters per day.
The listed foods ought to be consumed within the mere quantities and order
Heart healthy foods

Here square measure a number of extra foods that square measure sensible for your heart and weight loss.

Vegetables:

Arugula
Broccoli
Bell peppers
Carrots
Bok choy
Spinach
Asparagus
Tomato
Cauliflower

Soluble fiber:

Oats
Beans
Ground linseed
Berries

Omega three fatty acids:

Sardines
Salmon
Herring
Tuna
Hemp Seeds
Ground linseed
Chia seeds
Walnuts
Side effects

Because the meal plans square measure low in calories it’s quite common to feel hungry and lack of energy.

If you're shift from high-carb diet then headache may be a potential facet impact still.

What individuals say – viscus diet reviews
People got mixed results.

Some claimed that they lost over ten pounds in fifteen days whereas others hand over claiming to not have enough strength to beat hunger cravings.

• Consume 5 servings that are not over 215 grams.
• Drink plenty of fluids (water, juice, or green tea), 2 liters a day.
• Quit smoking.
• Exclude from your diet soft drinks, alcohol, processed foods, pastries, and canned fish.
• Consume more vegetables,seeds, beans,and grains. If you are not vegetarian, then consume lean meat.
• You are allowed only 2 snacks a day, but taken only in case of hunger and in small bites.
• Try to limit the intake of salt and if you can exclude sugar from your diet.

• 40 grams/2 slices of cooked whole bread and one teaspoon of oil
• 150 grams/1 apple
• Unsweetened low or tea

• 100 grams of steamed zucchini
• Grated carrots and one teaspoon of oil
• 100 grams/1roasted poultry leg
• 20 grams/1 slice of wheaten bread
• 150 grams/1 orange

• 150 grams/1 apple
• 10 almonds or pistachios
• Coffee, tea or sugar-free infusion

• Vegetable soup
• 100 grams of piece with herbs from Provences
• 200 grams of steamed potatoes seasoned with parsley and nutmeg
• 1 Greek yoghurt

Are you trying to follow a sugar-free diet or have you signed up for the free Further Food 7 Day Sugar Detox? You might be wondering what foods are okay to eat? We’ve created an easy-to-follow infographic of “yes”, “no”, and “limit” foods to help guide you. It features all the foods you can enjoy, as well as some key sugar-rich culprits you should avoid (dried fruit, we’re looking at you!).

Print out this handy guide and put on your fridge or keep it in your bag. Use it when you’re eating out or when you’re trying to figure out what to cook. We also have hundreds of no-sugar added recipes in our recipe database make it even easier for you to go sugar-free! Taking steps to cut back on sugar could be one of the best actions you take for your health. Simply decreasing your daily intake could help you lose weight, lower your risk of disease and feel more energized. Now, how sweet is that?

Sugar has been shown to be a main reason for chronic sickness, together with cardiovascular disease, cancer, sort a pair of polygenic disease, depression, dementia, and physiological state. Yet, quite seventieth of american citizens eat over three times the suggested daily quantity of sugar!

That’s wherever our Challenge comes in. Our 7-day sugar hospital ward can assist you begin to beat the addiction and lead of your health. Take the #SUGARPLEDGE to chop out sugar from your life and feel the advantages which might embody sustained energy throughout the day, improved focus, fewer cravings, clearer skin, weight loss and fewer anxiety.

Foods with no sugar
It’s super vital to understand foods while not sugar and people that have accessorial sugar. Our guide can assist you confirm foods with no sugar that you just will eat throughout our sugar hospital ward further as anytime you wish to follow a sugar free diet. Keep this guide handy with you-print it out or take a screen shot on your phone. visit the guide after you square measure at the market or bent dinner as a reminder of what foods you'll be able to eat.

Ready to cut sugar out from your life? Take the #SugarPledge and check in for our FREE 7-Day Sugar hospital ward Challenge.

Meet your secret weapon in losing weight and keeping it off-Further Food albuminoid! Collagen is a lot of satiating than alternative macromolecule powders and may facilitate curb sugar cravings. Learn a lot of HERE!

Learn more! a way to cut out sugar from your diet: 

5 stunning Reasons Why Sugar is creating You Age Faster!

10 New Sugar-Free Snack ideas You Haven’t Thought Of

Cutting Out Sugar? ten stunning Foods jam-packed with Hidden Sweeteners

Sugar: What It’s extremely Doing to Your Body

Just Diagnosed with Prediabetes or Diabetes? five simple Steps to take care of traditional glucose

Chances are you've heard of intermittent fasting and its amazing benefits.

You may be compelled to try it, but not sure how the fasting works or how to get started.

If that's you, you are in the right place.

This post explains what intermittent fasting or IF is, and its most popular 16/8 fasting method.

It also has a sample 1-day 16/8 fasting plan you can use to get started right away.

What is Intermittent Fasting (IF)?
Intermittent fasting is not a diet but rather an eating pattern.

It splits a day into periods of eating and fasting, which you alternate. 

IF is all about when to eat, not what to eat.

Thus by definition, it's not a diet.

Because it's not about the foods you eat, IF works with any dietary choices.

There's also no calorie counting.

How it works is you choose a part of the day to refrain from eating.

This is called your fasting window, and the other part of the day is reserved for eating.

Intermittent Fasting can easily fit into just about any lifestyle or diet.

And many people find IF less restrictive and more flexible to stick to than actual diet plans.

This leads to the 16/8 fasting, the easiest fasting method around.

How Does The 16 /8 Fasting Work?
There are many different ways of doing intermittent fasting.

They involve splitting between periods of fasting and eating.

Out of many, one of the most popular fasting methods is the 16/8 or 16 hours fast.

This fasting method restricts your eating window to hours, such as 12-8pm.

Noticeably, this schedule skips breakfast and AM snack.

Eating begins at the lunchtime and ends with your dinner as late as 8 pm.

From there, you fast for the 16 remaining hours from 8 pm to 12 pm the next day.

Many people find 16/8 fasting method to be the easiest to do since much of 9 pm to 7 am is spent sleeping.

They'll only have to refrain from eating from 7 am to 12 pm.

Also, one perk of the 16/8 fasting method is it is adjustable to your lifestyle.

As long as you stick your time allocation to 16/8, you can designate your eating period from 9 am to 5 pm, 10 am to 6 pm, 11 am to 7 pm etc...

It also helps that coffee, tea, and water are allowed while fasting.

Though it's easy to implement, the 16/8 intermittent fasting is not without challenges.

Those who are used to eating a big breakfast may feel the void in the morning. This may further compel you to eat a larger portion during the eating period.

Finding the schedule you find doable is inevitably the key to success of the IF 16/8 method.

Over the years, this particular fasting method has grown in popularity. Amongst the most devoted followers are those looking to lose weight.

This is because IF can effortless reduce your calorie intake and produce weight loss.

This is as long as you can keep your meal portions unchanged and don't compensate for the lack of meal by eating more.

In addition to weight loss, this fasting method is also believed to boost other aspects of health.

Improve blood sugar levels, better brain functions, and longevity are amongst those benefits.

Because intermittent fasting is free from food-based rules and limitations, it's virtually effortless. 

It's easy to follow, hassle-free, and requires minimal effort.
If you've been thinking of starting intermittent fasting, the 16/8 fasting is a good place to start.

It's beginner friendly and popular amongst the first-timers.

By following this fasting method, it can provide real results.

Below here's a 1-day sample 16/8 fasting schedule to get started.

• 16/8 Fasting Schedule
• 7:00 am          Wake up
• 7:30 am          Lemon Water 
• 8:00  am         Skip Breakfast
• 12:00 pm        Lunch
• 3:00 pm          Snack
• 8:00 pm          Dinner
• 9: 00 pm         Fasting
• Fast for 16 hours..

16/8 Intermittent Fasting Meal Plan

Monday
Meal #1: Avocado chicken salad
Snack #2: Hand full of nuts
Meal #3: Macadamia basil pesto pasta
Tuesday
Meal #1: Vegan chickpea salad
Snack #2: Fruit of your choice
Meal #3: Mexican tempeh quinoa salad
Wednesday
Meal #1: Tuna avocado salad wrap
Snack #2: Hummus and raw veggie sticks
Meal #3: Asian fried "noodles"
Thursday
Meal #1: Broccoli tofu salad
Snack #2: Piece of dark chocolate
Meal #3: Salmon kale salad
Friday
Meal #1: Turkey Chili
Snack #2: Organic Edamame
Meal #3: Grilled chicken salad
Saturday
Meal #1: Grilled salmon salad
Snack #2: Dark chocolate bark
Meal #3: Chicken tortilla soup
Sunday
Meal #1: Sprouts, chicken, quinoa Buddha bowl
Snack #2: Greek yogurt
Meal #3: Teriyaki chicken with cauliflower rice

Take Home Message
If you are thinking of making an attempt intermittent abstinence, the 16/8 abstinence is that the best to try to to and persist with.

It involves ingestion solely throughout Associate in Nursing 8-hour amount and abstinence for the remaining sixteen hours.

Also if you are making an attempt to thin, intermittent abstinence is alleged to help and foster weight loss. this can be while not enumeration calories and following a particular design.

It may additionally improve glucose, higher brain operate, and longevity.

Before you begin, talk over with your doctor to check if intermittent abstinence is true for you.

If you weigh over 200lbs, I bet you already tried the following things before you stumbled upon my blog and read this article.

Counting calories to starve yourself
Tried some demanding fitness programs
Chase from one shiny weight loss program to another
You felt like you are constantly trying to lose weight, making lots of good choices while still getting nowhere.

At this point, it’s not just the looks that bother you. It’s the sweating, the thighs rubbing together, the loss of breath…It’s your health.

It’s not the question do you want to lose weight or not.

You have to lose weight, for the sake of your own health.

Your weight loss journey is harder if you are over 200 lbs.

Your weight loss approach should not be the same as some 20+ girls trying to lose the last 5 lbs to be perfect on the picture.

It’s much deeper than looks and calories.

Instead of sitting on the couch crying and watch the scale hit another high, or looking through the reddit (where people post before and after photos) and get frustrated, let’s look at how we can alter the direction and get back on track with the weight loss battle if you are over 200lbs.
1. Do you have the right knowledge about how your body works?
If you understand your body and why it is adding on weight, it should become much easier to figure out what you need to do to lose the weight and keep it off.

To make it straight forward, a lot of women weight over 200+ lbs gain unwanted weight due to hormones. It rarely has anything to do with calories or exercise.

There are three essential hormones – leptin, cortisol, and insulin.

Leptin is in charge of letting you know when you are too full to eat anymore.

Cortisol is the stress hormone. When you are under stress, it rises to encourage the sugar (glucose) you take in from food into fat.

Insulin is the hormone that manages blood sugar. It transports the glucose to the liver and muscles and stores some as fat in your body.

When these three work together perfectly, you should be in good shape.

But when there is any problem with either one of them, maybe because you eat too much fructose (processed foods and added sugar are the main sources), your leptin level increase too high and it stops sending the “you are full” message to your brain. When your insulin becomes strained, you become insulin resistant, the easiest thing it can do is to store the glucose as fat in your body.

You probably hit all three when you are over 200 lbs.

If you don’t have some chronical disease related to your overweight ( yet), it’s time to get your hormones in check before it’s too late.

You can improve your hormone functionality by eliminating sugary foods, eat more fatty fish, exercise regularly. But the best way to stick with a well-balanced diet.

2. Do you love vegetables?
Probably not your favorite thing.
When you are 200 lbs plus, and you are asked to keep your calorie intake under 1500, (your normal calorie needs probably is above 2000). you could be constantly hungry, your body turns into the starvation mode. Whenever you get the chance to eat, it will try very hard to store the fat in the body for emergency. That’s how our body works naturally. That will make losing weight really hard.

If you don’t want to be “hungry and grouchy” the whole time, the best way to turn this around is to eat vegetables as much as you can.

Vegetables are nutrient dense, full of fiber, and low on calories.

Even you are convinced you do not like vegetables, give it a try. There are a lot of options.

Trying to be open minded, but don’t force yourself to eat it.

This is the tip you can try – pick out one new veggie a week or a day, cook in different ways. Always eat them raw does sound boring.

If at the end of the week, you still don’t like it, stop eating it. Move onto the next one.

A lot of time, you might find you actually do like a bunch of different veggies. You just don’t like the one type of cooking your mom always did when you were as a kid – boiled to death and soggy with no seasoning.

3. Drink more water.
Our bodies are mostly comprised of water. When our bodies don’t have enough water they can’t work as efficiently and our organs switch gears to help each other out.

You should drink 8-10 cups of water at least. You will need more when you are 200 lb or more. 

When you start to drink this much water you quickly find yourself going to the bathroom more. That’s a good thing because it gives your body more opportunities to flush out toxins.

More water also means more oxygen flowing throughout your body. Increased oxygen leads to increased blood flow meaning faster metabolism and more energy for you.

Ever eat a heavy lunch and just crash in the afternoon? Drink more water and you’ll find that afternoon crashes quickly disappear.

Don’t take this wrong. Soda drink is not water, it is condensed sugar. It will make things worse. Drink water infused with fruits and vegetables.

For example, I use Brita Everyday Water Filter pitcher to remove the odor in my tap water, I also like to add some lemon slices and drink it the first thing in the morning after getting up. It’s part of the morning routine. It’s very refreshing, keeps me energized and helps to suppress my appetite until lunchtime.

4. Plan your meal ahead.
Planning your meals ahead can help you restructure your life and make the healthier choice easier.

For example, it’s Friday evening after work. You had a hard day and you are hungry, grumpy, and tired. You know you will make the easiest choice available at the moment:

If you have not thought ahead, as though it’s a surprise that you have to feed yourself every day. You might either figure out a healthy meal to make, probably have to swing by the grocery store and pick up ingredients, come home, prep everything and cook.

Or, you could order delivery.

Honestly, if I were you, I probably will order delivery.

Because it’s easier.

But if you have a plan prepared, it is previously decided that dinner is chicken fajitas. There’s chicken thawing in the fridge and the veggies are washed, chopped, and ready to go. There’s no tough decision to make at the moment.

Plus, it’s faster to just make the fajitas. You probably will not order delivery.

I’ve used this strategy a lot to make healthier choices.

I used to eat a ton of chips. When I decided to lose weight, I have to cut back the chips. So I decided to not buy them when I do grocery shopping. When I really wanted them I would have to go to the store and buy a single serving.

That’s a lot of work for like 10 potato chips.

This strategy drastically reduced my chip consumption. Shifting the regular structures of your life in this way could allow you to use your laziness as an advantage. If you make unhealthy choices too much work, you are WAY less likely to choose them.

5. Find your thing for exercise.
Our body is designed to move. Nowadays, most of us have desk jobs which make it really hard to be active if you don’t schedule time out for exercise.

With the weight over 200 pounds, being active becomes more challenging.

That’s why you need to find the thing you love doing it.

I bought a treadmill years back imagining I would be running/walking on it like what you see in the treadmill commercial, but it ended up in my garage full of dust and never turned on after the first few months. From that, I knew I hate running mindlessly on treadmills. Even the personal trainer strongly recommended it, I never felt good about it.

It’s really hard to force yourself to do it if you don’t like it. If you started, you probably won’t continue to do it very long.

But losing weight needs consistency in the long term, especially when you are over 200 lbs.

Trying different things until you find your thing and fall in love with it. You will stick with it.

Not everything you experiment with has to work, but some things you try just might.

I started with walking accidentally. I enjoy it very much. So I start walking 30 minutes every day to 1 hour, 2 hours when the weather permits.

I started practicing yoga 8 years ago and found my love in it.

After trying different types of yoga in various studios with different teachers, learning the yogic energetics, eastern and western philosophy and anatomy training, I finally created the Tone Up in 30 Days Power Yoga and use it for my daily yoga practice at home. It helps me keep in shape and gives me more energy to get through my day.

If you are interested in yoga practice and want to use yoga to help you lose weight, you can check it out HERE.

It can save you the expensive studio membership and commute frustration. You can learn what I’ve learned in the past 8 years in just 30 days!

Related post: 4 Simple Steps to Start Your Yoga Practice in 2019

6 Best Weight Loss Yoga Program Reviewed

6. Let your perfectionism go.

Don’t let “perfectionism” derail your efforts.

This is what would happen if you let perfection be your enemy of fine.

You find a “shiny weight loss program, you go tired, excited regarding your new endeavor.

Then… life happens, you incomprehensible  a travail, eat some ice creams.

You feel guilty regarding it.

You abandon everything and pay the entire week coiled in shame and frustration.

Then you are attempting once more. Have another “cheat” moment and also the cycle repeat once more and once more.

No one is ideal. we have a tendency to all have moments wherever we have a tendency to stray faraway from the trail.

The necessary factor is to not let one call have an effect on all future decisions:

Don’t let that biscuit you had nowadays stop you from walking half-hour once.

Don’t let missing one travail this morning stop you from consumption healthy for dinner tonight.

You tried such a lot of times to urge back in form.

And you stopped attempting even as persistently.

Don’t let “perfect” be your enemy of “being good”. you have got to stay attempting till it works out for you.

7. Having some fun on your weight loss journey
It sounds commonplace, however obtaining back in form may be a style adjustment if you're two hundred lbs +.
It is not one thing you are doing for every week, a month or maybe for a year.

It’s one thing you may do for the remainder of your life.

You need to get pleasure from the journey ahead.

You anticipate to the food you may eat, the exercise you may do.

That means you may keep doing it!

Even means that you may eat frozen dessert sometimes as a result of you wish it.

You need to possess fun in it.

You are not creating temporary changes, as a result of they'll solely produce temporary results.

You are creating permanent changes, thus your transformations are permanent.

8. attempt slenderize IN thirty DAYS program.
If you're still reading, which implies you're not discarding on yourself nonetheless. i'd wish to introduce the slenderize IN thirty DAY Weight Loss program.
SLIM DOWN IN 3O DAYS program implements all the above-named factors within the program. it'll assist you step by step, from understanding your body, learning the nutrients you wish, to having a well-balanced diet, and finding your thanks to exercise. It teaches you ways to line up your personal weight loss goal, a way to record your weight loss progress, and the way to steer faraway from all the stylish diets that solely helped you to thin briefly. it's the program you may not solely thin however additionally learn the secrets of eminent weight loss and keep the load off!

It is your starter of healthy weight loss journey.

You don’t have to be compelled to visit the athletic facility and sweat like thunder each day, the program implements the straightforward and effective technique to stay you active each day.

The most necessary, the program wire your brain with the tiny steps you are taking each day to develop the long healthy habits thus you may be losing weight even once you get off the arrange. That’s the permanent modification I’ve used and unbroken my weight off for several years.

Stop jumping from “shiny new program” to “shiny new program” while not obtaining the results you would like, perhaps it’s time for one thing completely different.

Slim down in thirty days can keep you centered, reconstruct your life from the bottom up. you may be a lot of assured to thin rather than belongings individuals walk everywhere you wish you accustomed do.

You will be a lot of energetic than you ever were before. you may be a lot of social as a result of you may have the energy to travel out and do stuff.

You will sway yourself that you simply will do what you once thought was not possible. you'll consider your flaws within the face and learn from them rather than running from them.

You will seem like a completely completely different person.

This is however I modified over the years by implementing the load loss principals in my life. If I will pair, you'll pair too!

(It took a great deal of labor and commitment to create the transformation happen. however losing weight is that the opening move to require management of my life back )

You can begin your slenderize IN thirty DAYS program by clicking HERE.

There is additionally a free e-book you'll transfer and have a peak read of the complete program.