How Do I Deal With Carbohydrate Cravings On Low Carb Diets Like The Keto Diet And The Atkins Diet?

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Carbohydrate cravings are difficult to deal with, especially when you are trying to maintain a low carbohydrate way of life. However, carbohydrate cravings are not just a matter of will power. As Dr. Atkins points out in his book, carbohydrates produce a flood of insulin and a rise in blood sugar. There is indeed a physical trigger for carbohydrate cravings, and it is one of the reasons that it is so easy to develop a high-carbohydrate, low protein way of eating.

There are many signs of physical carbohydrate cravings. You will experience a compelling hunger for carbohydrate rich foods. Overtime, you will develop a growing need for starches, snack foods and sweets. Additionally, you may experience cravings and weight gain after using some of the carbohydrate act-a-likes such as sugar substitutes and alcohol.

High carbohydrate foods are everywhere, which makes the cravings even harder to overcome. Eating the high-sugar, refined starch foods will feed your cravings and create more, much like a drug habit. In fact, high levels of carbohydrates produce high levels of the brain chemical seratonin, which is the chemical found in Prozac and other anti-depressants. So eating high levels of carbohydrates is self-medicating. People with low levels of seratonin are prone to using carbohydrates like a drug.

Tension and stress can also lead to overeating carbohydrate-laden foods. When we are tense, the adrenal gland creates more cortisol. Cortisol is a hormone that stimulates production of a brain chemical that causes carbohydrate cravings. It also stimulates insulin, which leads to blood sugar dips and more fat storage.

Considering all of these factors, it may seem impossible to live on a low-carbohydrate diet. However, following the Atkins plan is one of the best ways to break the cycle of carbohydrate addiction and take back your life and your health. The Atkins plan helps you take control of your cravings and rid yourself of years of damage caused by eating too many carbohydrates.

While on the Atkins diet, you may experience some carbohydrate cravings from time to time, especially during the initial phases of the diet. However, these will lessen as your body becomes more used to eating a protein-centered diet. In order to keep your cravings in check, eat small meals or snacks that contain protein every few hours. This will keep your blood sugars stable and avoid the “crash” you feel when you go hungry. Skipping meals will cause drops in blood sugar and leave you craving sweets.

Protein and fat, which are the focus of the Atkins plan, will give your body extended energy. Make sure you are getting enough levels of the essential fats. Sometimes an Omega 3 fish oil supplement will help stave off carbohydrate cravings.

Cravings for foods can sometimes be caused by dehydration. It’s a good rule of thumb to drink a glass of water before reaching for any type of snack. Sometimes thirst can mask itself as hunger. When your body is properly hydrated, it will run more efficiently and you will see a decrease in cravings.

Recognize that there is a physical addiction to carbohydrates that will need to be broken. Don’t worry if you feel overwhelmed with cravings for carbs after the first few days on the plan. This is normal. Your body is used to running on a diet full of sugar and carbohydrates. It will take some time to adjust to this new way of eating. Normally, these feelings don’t last more than the two-week induction period. Stay committed to this new way of eating and you will see the benefits quickly.

Is There a link Between Obesity and Fructose?

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The Glycemic Index offers an interesting, and scientifically valid, way of assessing the types of carbohydrates we eat. It measures and rates the way these carbohydrates enter the bloodstream. And in doing so offers a way of approaching a meal so that it may be both nutritionally valid, and keep hunger pangs at bay. This of course is one way of preventing overeating. And its a great way for parents to try and curb their children’s desire to eat unhealthy food between meals.

The Glycemic Index rates carbohydrates as having either a high, low or medium glycemic index. And the idea is to eat more foods that have either a low or medium glycemic index, and less with a high one. Low glycemic index foods enter the bloodstream more slowly, and so don’t raise blood sugar levels like high glycemic index foods.

So, what is a carbohydrate? All sugars, or foods that are broken down into sugar, are carbohydrates. This includes regular sugar, glucose (often used in sports drinks), fructose, (in fruit), lactose, (found in milk and similar products like yoghurt), maltose, (found in malt which is often used to flavor cereals), all types of starches, from potatoes to noodles and pasta, and legumes, such as lentils and peas (though these also contain some protein).

Fruit is considered to have a low GI (not fruit juice though). Interestingly though, recent research has found what they believe is a link between fructose and obesity. However, the type of fructose studied was in corn syrup, which is a refined and concentrated form of fructose. It also doesn’t have the beneficial fiber, antioxidants and other phytochemicals that fruit does. This was also preliminary research done in an animal model, so it may not be valid for humans. Researchers from the University of Florida found that fructose may make people believe they are hungrier than they should be. And when these researchers interrupted the way fructose was metabolized, the rats they were working with did not put on weight, even though they still ate fructose.

This is not the first research that has suggested fructose may be linked to a propensity to put on weight, more so than other types of food. A study at the University of Cincinnati found that eating fructose (high fructose corn syrup), led to greater fat storage. They say that the body processes fructose differently to other types of sugars, though again, it is not clear if this is mitigated by perhaps the lower concentration of fructose in fruit as compared to the corn syrup used in the study.

The research from the University of Florida found that there were higher levels of uric acid in the bloodstream after eating or drinking fructose. This spike in uric acid affects insulin, by blocking it. Insulin regulates the way our cells store and use fat. If uric acid levels are elevated a lot, then symptoms of metabolic syndrome can develop. These symptoms include high blood pressure, high cholesterol levels, as well as gaining a lot of weight. What is of possible concern to people is that fructose is used in a lot of soda drinks, so if you drink a lot of soda it is going to be quite easy to frequently spike uric acid levels in the blood. Metabolic syndrome is also a precursor of type 2 diabetes.

Signs of metabolic syndrome include fat on the abdomen, such that the waist appears as big as the hips or larger. There tend to be lower amounts of the good type of cholesterol in the blood, and high levels of triglycerides which make the blood ‘sticky’. Metabolic syndrome is associated with the way the body responds to insulin, so that there are higher levels of glucose in the blood. All of these things can be tested by doctors.

References:

  1. http://www.nutraingredients.com/news/ng.asp?n=64395&m=1NIED08&c=qgtqmovbyiaxdub
  2. Australian Healthy Food, November 2005
  3. Nature and Health, Oct/Nov 2005

Understanding The Similarities In The Keto Diet and Atkins Diet

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The basic principle of the Atkins diet is that a state of ketosis will help you burn your fat stores as energy. Many people, even those who are on low carbohydrate diets, don’t quite understand ketosis and why it works.

Most diets are calorie-reduction diets. They help you lose weight, but some of the weight is from fat and some of it is from lean muscle tissue. While you may look smaller on the scale, your metabolism is actually slowing down. The more muscle you lose the slower your metabolism will be. This makes losing weight more difficult and gaining weight back even simpler.

The Atkins diet, on the other hand, is carbohydrate restrictive. It creates a state of ketosis in your body that burns only fat, and not muscle. The primary source of your energy for your body will be fat in the form of ketones. Your liver will convert fat into ketones and it cannot be converted back. It will be excreted naturally.

Ketones are actual a normally and efficient source of fuel for the human body. They are created in the liver from the fatty acids that result from the breakdown of body fat. These only appear when there is an absence of glucose and sugar. In the Atkins diet, you reduce the amount of glucose and sugar that is in the bloodstream. As a result, your body produces ketones for fuel. When your body is creating ketones it is called ketosis.

There is a common misconception that following a ketogenic diet like Atkins is dangerous. The truth is that being in ketosis is a completely naturally state. The human body creates ketones to use as fuel in the absence of glucose.

In the Atkins diet book, Dr. Atkins suggests using ketone-testing strips to determine your state of ketosis during dieting. These small plastic strips are held in the urine stream and contain a special chemically treated absorptive pad. This pad will change color if ketones are present in the urine. With the presence of ketones, the strip will change varying shades of pink to purple. There is a color scale on the label of the bottle that will help you determine your ketone levels.

Ketone strips are available in any pharmacy and can be found among the diabetic supplies. In some stores, they are kept behind the counter so you may have to ask for them. You won’t need a prescription to buy them though. Once you open a package of ketosis strips they have a shelf life of 6 months. It may be helpful to mark the opening date on the box.

Ketone strips will let you know if you are progressing correctly on the Atkins diet. If you are following the Induction plan to the letter and aren’t seeing purple, don’t worry. Some people never show trace amounts of ketones or they may show just above the minimum line. As long as you are losing weight and inches then you are successfully using ketones. Also, if you’ve just exercised a few hours before using the strips, you may not see purple.

Some dieters may mistakenly believe that a dark purple result on the testing strips means that they are losing weight faster. Actually, the darkest purple color is a sign of dehydration. It means that your urine is too concentrated and you need to drink water.

Ketones come from fat in the bloodstream, whether it is fat that you eat or fat that you burn. So if you eat a meal heavy in fat and then immediately use a testing strip, then you’ll see a dark purple result. Use the strips as a guide, but don’t get hung up on the color.

Reaching a state of ketosis is key to success on the Atkins diet and it as simple as eliminating carbohydrates from the diet. Make sure to follow the eating plan correctly and use the ketone testing strips as needed.

An Introduction To Low Carb Diets With the Atkins Diet

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Atkins diet foods are easy to find and available everywhere. There are many varieties to choose from, whether you pick prepackaged low-carb diet foods or make your own meals. No matter how you want to do the Atkins plan, there is a solution out there for you.

You’ll need to keep the Atkins food pyramid in mind when you make food choices. The Atkins pyramid looks much different than the USDA Food Guide Pyramid. The base of the pyramid consists of protein sources such as eggs, fish, beef, chicken and tofu. On a daily basis, your diet should consist primarily of these foods. The second tier has low glycemic vegetables like salad greens, broccoli, cauliflower, asparagus and spinach.

The third tier is made up of berries and avocado. Fruits should be used on an occasional basis after the initial stages of the Atkins diet. Vegetable and seed oils, cheese, dairy, nuts and legumes are used sparingly and in appropriate portions. While the FDA pyramid has oils and fats at the top peak, the Atkins pyramid places whole grain foods in this spot. Whole grain foods should be used very occasionally and don’t make up the mainstay of the Atkins diet.

You Can Lose Weight Fast On A Low Carb Diet

When you start the Atkins plan, you’ll need to make sure you understand which foods are acceptable for your stage of the program. The Induction phase is the most restrictive, but it only lasts two weeks.

You owe it to your dieting success to stay within the acceptable foods list. One of the best ways to do this is to follow the Atkins menu plans that are printed within the New Diet Revolution book. There are also Atkins cookbooks and cookbooks that are geared toward other low carb diets that are helpful in formulating meal plans.

It’s a helpful idea to use a cheat sheet of acceptable Atkins foods wherever you go. If you are out and about and hungry, the last thing you want to do is to try to think back in your memory to figure out what you can and cannot eat. Carrying a list of acceptable foods with you will make finding a snack or meal while out on the run easy. You can’t always rely on “low carb” labels to tell you whether or not something is diet friendly. Ever since low carb became the new diet craze, manufacturers have been jumping on the bandwagon to attract Atkins dieters. They label items low carb to sell products and don’t have your health in mind. Relying on foods from your own personal list is the best way to stay on the plan.

Diet to Get a Flat Stomach

If you are searching For a diet that contains foods to get a flat stomach consider low carb diets like the Atkins Diet or the Keto Diet.They are the Fastest way to a tone stomach because they contain flat belly food lists to help you achieve a flat belly or flat abs in 3 days to 2 weeks.

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Another good resource for keeping track of the appropriate Atkins foods is an online diet program. There are several available. Some are free and some have a small monthly fee. The programs require you to register and then they provide you with personal weekly menu plans based on your needs and your carbohydrate gram level. There are normally printable weekly shopping lists that make picking up your Atkins diet foods from the grocery store easy and quick.

Atkins diet food is easy to find once you know what you are looking for. The books, food pyramid and online resources can help you make better food choices and stay on the diet for the long term.

What are The Best Carbohydrate Substitutes For Low Carb Diets Like The Keto Diet or The Atkins Diet?

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Cutting down on carbohydrates with the Atkins Diet and the Ketogenic Diet is easy when you see the wide variety of proteins and vegetables that are on the acceptable foods list. However, it does take some time and adjustment to get used to this new way of eating. A lot of the modern diet centers around complex carbohydrate foods like breads and pastas. Snack foods are full of sugars and refined carbohydrates. This new way of eating will challenge your old habits. However, there are many carbohydrate substitutes that can fill in the gap.

Best Low Carb Swaps For High Carb foods

Sugar for Keto Diets & Sweeteners For Atkins Diets

Some of the most popular replacement items are sugar substitutes. These can be good or bad depending on how you react to them. Each person has a different reaction to artificial sweeteners like aspartame and Splenda. They can be helpful in baking low-carbohydrate treats and making things taste sweet without risking sugar use. However, many people find that using artificial sweeteners makes them crave sugar even more. If you find you want more sweet treats after drinking a diet soda or eating a snack made with Splenda, its best to eliminate them entirely from your diet.

Best Sugar Substitute for Low Carb or Ketogenic Diets

Buy Keto Bread For Low Carb Diets

Bread is the number one challenge that Keto Dieters and Atkins dieters face when looking at their new diet plans. Bread is a staple food for many people, and eliminating it can be somewhat of a problem. There are some low carb breads available out there, but you have to watch for hidden carbohydrates and other unacceptable ingredients. If you are ambitious, you can try making your own bread out of almond flour or other non-traditional flours.

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Many people say that they love pasta, but people vary rarely eat it plain. The best part about pasta is the topping. So taking those toppings (meat, cheese and vegetables) and putting them over something else is an easy solution. Many people who follow the Atkins plan have found that squash makes a good pasta substitute. Spaghetti squash, a yellow orange gourd with stringy insides, is a natural base for homemade meat sauce. Zucchini is also a good pasta substitute. You can grate in into fine pieces or chunk it up into sections to act as a base for sauces. Lasagna is easily made with large pieces of eggplant as a substitute for the noodles. The meats and cheeses used in lasagna are low-carb so there’s nothing to worry about there.

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Rice on Keto Diet

Another common problem for Keto & Atkins dieters is finding a good substitute for rice. One popular solution is to use cauliflower. Simply place the cauliflower florettes in a food processor and chop them until they are rice sizes pieces. Then microwave the “rice” without water. The pieces will come out fluffy and ready to be used in casseroles or as part of a side dish.

Cauliflower is also a popular potato substitute for Low carb dieters. This time, puree the cauliflower until it is smooth and creamy, just like mashed potatoes. You can add your favorite low-carb topping to it like bacon, sour cream and cheese.

Try Pizza As a Keto Friendly Lunch

Pizza is a favorite food for many people, but there are Low-carb Friendly friendly solutions for homemade pizzas that taste just as good. You can make small pizzas using low-carb tortillas as the crust. You can also use the same method with large Portobello mushrooms. If the alternative crust options don’t sound good to you, you can also try a pizza casserole with all of the ingredient layered in a casserole dish.

These substitutes will help you avoid indulging in your high-carb favorites while on a Low Carb Diet Such as The Keto Diet or the Atkins diet.

The Science Of Lowcarb Diets Why They Work

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long for firmer muscles and smaller waist. Everybody does. Do you think you can’t lose weight? Yes, you can. But the truth is you can’t lose weight without a diet – a plan.

Low Carb Diet

Weight-loss experts and diet plan authors all agree that much of our excess weight comes from the carbohydrates we eat, especially the highly refined or processed ones such as potatoes, baked goods, bread, pasta and other convenient foods. To aggravate the problem, few of us get enough exercise to ward off excess pounds.

The basic science behind the low carb diet is to limit the consumption of foods with a lot of carbohydrates. The low carb diet includes many popular weight-loss programs such as the Atkins, South Beach, Zone and Carbohydrate Addict Diet.

Does It Really Work?

One of the food groups which the body needs to survive are carbohydrates. Carbohydrates also referred to as carbs come in two types – sugars and starches. Sugars are simple carbs usually sweet tasting like biscuits and sweets and easily digested. Whereas, starches are complex carbs found in bread, pasta, noodles and rice and take longer to digest.

The body transforms all these digestible carbs into glucose, the sugar that our cells use as fuel or energy. When glucose molecules pass from the intestine into the bloodstream, the pancreas releases insulin, a hormone that mobilises cells to absorb it. Muscle, fat and other cells then absorb the excess glucose from the blood and insulin levels return to normal.

After a meal high in glycemic index (ranking of foods according to how fast their sugars are released into the bloodstream), blood-sugar levels rise higher and rapidly. The insulin needed to fill all that sugar into muscles and fat cells also weaken the activity of glucagon, a hormone that signals the body to burn stored fuel when blood-sugar levels fall below a certain point. Glucose level drops so low leaving the body starved for energy. The brain and intestine then send out hunger signals. New cravings are created requiring more carb intake. We, then overeat that leads to more fat, rise in blood insulin level, more hunger, and more weight gain and the cycle goes on.

On the contrary, adhering to a low carb diet puts an end to this cycle. Reduced carbohydrates would mean decreased insulin level, increased glucagon level, weight loss, improved triglycerides (fats carried in the blood which are necessary but when excessive cause coronary damage), decrease in LDL (bad cholesterol), increase in HDL (good cholesterol).

The bottom line – Give refined or processed carbohydrates which cause rapid changes in blood sugar, trigger hunger, thereby encouraging overeating that ultimately leads to obesity smaller spots on your plate. Anyway, nobody ever died from skipping potatoes, pasta, rice and white bread.

That said; go get yourself a few good low carb cookbooks. Better still, leaf through this site’s 1,000+ low carb recipes – a seemingly endless variety of recipes. Try every recipe imaginable and make this diet as enjoyable and diverse as possible.

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What You Should Know About Glycemic Index

Applying GI to real-life diets is complex, weigh all information before relying on glycemic index.

If you check different sources on the GI of foods, the numbers don’t always match.

The glycemic index takes into account only the type of carbohydrate, not the amount of carbohydrate, in a usual serving. Some foods are more concentrated sources of carbohydrates than others. For example, chocolate cake has 52 grams of carbohydrate in a usual serving, while carrots deliver only 6 grams of carbohydrate in a serving. So even though the glycemic index of carrots is higher (47, vs. 38 for cake) chocolate cake is going to have a much greater total effect on blood sugar, because it takes 81 servings of carrots to equal the carbohydrate in a serving of cake.

The GI in a given food can vary, depending on where it is grown and how it is processed and cooked. Australian potatoes have a higher GI than American potatoes. In general, the more processed the food, the higher the GI.

Even cooking pasta for a longer time can raise the GI.

Generally, whole grains have a lower GI than refined grains. But glycemic index rankings are often confusing:

Bran flakes and Cheerios have a GI of 74. Shredded wheat is 75, and Fruit Loops, 69.

Long-grain white rice averaged 56 in 10 studies (it ranges between 41 and 64), while brown rice averaged 55 (50-66).

The average GI of white bread in six studies was 70 and of whole grain bread was 71.

And, ironically, sugars have a lower GI than starches, because starches are made up totally of glucose molecules, and sugars are not. So Coca-Cola has a lower GI than Grape-nuts flakes.

Studies that establish the GI of foods measure the response to a food consumed all by itself. But most of us don’t eat like that. What’s important is predicting the effect of the food as part of a meal.

Experts disagree on the value of the glycemic index.

The American Diabetes Association says that “the relationship between glycemic index and glycemic load and the development of type 2 diabetes remains unclear at this time.”

The Canadian and Australian Diabetes Associations have endorsed GI as a tool for improved blood glucose control. Some dietitians who work with people with diabetes recommend that their clients address other diet issues first, such as total carbohydrate and meal spacing, then try the GI concept to see if that improves blood sugars further.

There’s no doubt that different foods produce different glucose responses,but the total carbohydrate has much more of an effect than the GI.

If you have hard time using GI diets, a better approach is to eat close to the farm. Avoid highly refined foods and focus on lean meats, beans and legumes, whole grains and fresh fruits and vegetable

The Low Glycemic Index Diet And Its Benefits For Diabetic

The popular Low Glycemic Index Diet is certainly nothing new and is proven to work both as a weight loss plan and in controlling diabetes. An astounding number of Americans currently suffer from diabetes, a good majority of which experience symptoms due to improper weight management.

This Lower GI Diet is especially helpful to diabetics because it incorporates foods with a low Glycemic Index to control the amount of sugars and carbohydrates your body is forced to regulate. If you have been diagnosed with diabetes or are looking to create a healthy lifestyle and manage your weight, speak with your primary physician about beginning a proper Glycemic Index Diet.

The best benefits of starting a Glycemic Index Diet for diabetics include:

The inclusion of some carbohydrates:

Individuals with diabetes are severely discouraged from beginning a diet that restricts the intake of carbohydrates. Even though your carbohydrate level should be monitored since your body turns most carbs into sugar, every adult diet should include at least 130 grams of carbohydrates each day. These carbohydrates work as fuel for the body, providing you with much needed vitamins and minerals to maintain a healthy lifestyle.

The controlling of your diabetes with a Glycemic Index Diet alone:

If you have been diagnosed with Type 2 diabetes, usually associated as a major side effect from being obese, you may be able to control your condition without medications or injections. By carefully monitoring your Glycemic Index, you can work to control what food items your body must work to process. Since this diet only includes foods that can be successfully processed by a diabetic’s body, your body will not have to try to process foods that can be potentially harmful.

The quality foods included on the Glycemic Index Diet:

The foods allowed on the Glycemic Index Diet are wholesome and healthy. Many fresh fruits and vegetables are included in the diet, as well as whole grains and lean meats. This diet will allow you to eat healthy, and therefore to lead a healthier lifestyle. Furthermore, many of your favorite foods are on the Glycemic Index Diet list, so you can still enjoy the occasional treat.

The prevention of other diseases:

The Low Glycemic Index Diet also affects the body in the prevention of other diseases besides diabetes. Many individuals at risk for heart disease should look into starting a Low Glycemic Index Diet to protect themselves against this deadly disease. Researchers have found that a Low Glycemic Index Diet works better against preventing heart disease than a traditional low fat diet, and it is much more effective than the popular low carbohydrate fad diets.

Before you begin any diet or lifestyle change, be sure to contact your primary care provider. Speaking with this professional individual will allow you to completely understand the correct way of beginning the diet and ensure the diet will work best for someone in your situation. Furthermore, you will want to address any potential medical problems that may result from beginning a Low Glycemic Index Diet to ensure that you will remain healthy while seeking to begin a better lifestyle.

Remember, the Low Glycemic Index Diet is not a typical diet. Instead it is a lifestyle change. Once you begin your trip down this road, you should strive to remain on the diet on a long term basis. If you are a diabetic, you may not be able to allow yourself binges on unhealthy foods without paying a costly penalty, so use this diet to your advantage in controlling your condition.

The Top Seven Benefits of The Ketogenic Diet

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When you hear about the ketogenic diet, the first thing you perhaps think of is what could possibly make it as good as people say. The answer is, there are enough benefits to change your life.

What Exactly Is A Ketogenic Diet?

The keto program recommends a diet that is low on carbs, moderate on protein and high in fat. The idea is to fine-tune nutritional intake in order to send the body into the metabolic state known as ketosis.

The body enters a state of ketosis when it no longer has stores of glycogen sugar to fuel its energy needs. With sugar out of the way, the body has no choice but to tap its stores of fat to get by. The liver converts fat reserves into ketones to present to the body as an energy source. This is why the keto program is a good way to lose fat.

7 Benefits Of The Keto Diet

Unlike other diets that offer practitioners a weight loss benefit and little else, the keto diet comes with several benefits.

Weight loss

Without a doubt, weight loss is the primary goal of the keto diet. It works because it makes the body look to its fat reserves to power its metabolism. It can be interesting to go deeper into the process, however.

When the body is deprived of carbs, it enters a state of ketosis. Blood sugar and insulin levels fall when that happens. As the body taps the energy in fat cells, they release considerable quantities of water, making for some great weight loss. The fat cells are then able to enter the bloodstream and make their way to the liver, where they are turned into ketones for energy processing. As long as your diet allows you to stay in a caloric deficit, you get to enjoy the weight loss benefits of the keto diet.

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It takes the edge off your appetite

When your diet isn’t heavy on carbs, you’ll find that you don’t crave as much food as before. Many people who get on the keto diet are able to fast most of the day, and only eat at mealtimes. They are simply not as hungry as before.

Improved ability to focus

When you choose a regular diet that puts carbs into the body, your brain has to deal with the rise and fall in sugar levels that happens as a result. Inconsistent energy levels can make it hard for the brain to focus. With the keto diet, however, the energy source is constant and consistent. The brain is better able to stay focused.

You feel more energetic

When you are on a regular diet, your body is always on the verge of running out of energy. You need to constantly eat and refuel. With a keto diet, however, the body taps its fat reserves, a nearly unending energy source. The body, then, is able to maintain constant energy levels throughout the day. The result is, you end up feeling a lot more energetic.

It helps you fight diabetes

When you suffer from Type II diabetes, your body experiences high levels of insulin. Since the keto diet takes excess sugar from your diet, it helps stabilize HbA1c counts, and reverse Type II diabetes.

You get improved levels of good cholesterol

HDL cholesterol helps get rid of the body’s bad cholesterol reserves. When you’re on keto, your body’s triglyceride levels fall and your HDL cholesterol levels rise.

You get better blood pressure

When you’re on the keto diet, it drops your blood pressure. Many people on the keto diet find that they are able to stop taking blood pressure medicine altogether.

The keto diet can change a person’s life. It isn’t a difficult diet to get on, either. There are plenty of great recipes for the keto diet. All it takes is the willingness to give it a shot.

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What is H.I.I.T., the One Minute Weight Loss Routine?

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You may have heard about High Intensity Interval Training (H.I.I.T.) on the news or in social media. There are commercials also promoting devices that can help you achieve this kind of one minute weight loss routine. The premise of this type of work out is that you don’t need to go hard for a full thirty minutes to see results. In fact, you can alternate between short bursts of sprints and then other less intense work-outs. The effectiveness of these workouts lie in the one minute all out mentality. Let’s dive a little deeper into H.I.I.T.

The intense part of the workout is called anaerobic exercise. The point of this minute or so is to cause lactate to form. That’s why you have to be all in. You need to go hard enough for this substance to form. But the good news is that it’s not 20 minutes or so of this. It’s just a couple of seconds to two minutes. It may seem like a long time but you can build up to it. If you are really out of shape, you can aim for the intervals to be shorter. Even fifteen seconds is better than nothing. Going longer than a few minutes will count more for aerobic exercise. This has a different effect on the body.

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During anaerobic exercise, your body will rapidly break down glucose for energy. The consequence of this type of rapid breakdown is the formation of lactic acid. Initially, lactic acid had a bad rap. Coaches were always talking about it in a negative tone. Even the word sounds a little derelict. But the term is not as ominous as it once was previously thought. Of course, when the levels are very high, then it still is not good for the muscles. It still can lead to muscle fatigue, just like your high school coach used to tout. However, formation of lactate is a normal process that occurs any time that you push yourself to the limit.

The point of H.I.I.T. seems to be that you can burn more calories in a shorter period of time by utilizing the anaerobic state. You go hard alternating your high intensity speed with your lower intensity aerobic exercise until your body is too tired to continue. This usually occurs at thirty minutes. It will of course vary depending on how fit you are. If you cannot go on after 15 minutes, then this is indicative of your fitness level. You can always try to tack in an extra 15 minutes of aerobic exercise at the end to satiate your desire to clock in a certain amount of minutes. Adding an additional fifteen to twenty minutes at the end of this is better than just stopping at 15 minutes for beginners.

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So we’ve said a lot about the actual process, but you still might be wondering about the benefits. An H.I.I.T. workout will give you better glucose metabolism. Basically, glucose is what all carbohydrates ultimately break down into. This type of workout will also make you stronger and improve your athleticism. It will also lead to an improved break down of fat. This is the dreaded substance in our body that we all want to get rid of. We all know that it’s bad for us to have too much fat and it just makes us look like a fluffier version of ourselves. Also, couple in the risk of heart disease, stroke, and diabetes, and we should all want to get rid of fat.

You might ask yourself- if H.I.I.T. is so great, why isn’t everyone doing it? One of the main reasons that more people don’t do this is because researchers admit that it is hard. Not everyone can push themselves to this point. You have to be motivated as there’s no carrot dangling in front of you to bring you to the point of no return. If you do this type of exercise, then make sure you warm up and cool down. Your off period exercise should be at about 50% as well. With all this said, H.I.I.T. is a wonderful way to use science to help you shed pounds and even save time while doing it.

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5 Fat-Burning Foods For a Flat Belly

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The belief that weight reduction is an easy undertaking is merely ignorance at its best. In reality, it is not an easy quest at all but, it could be made easier by having knowledge of the right types of food and in what quantity you ought to have them.


If perhaps you are trying to lose weight and get a slim body with a flat tummy then, |you need to understand that you have to keep track of on your diet plus involve a workout routine and schedule to help achieve the desired weight.


Generally, most of us really know what to eat and what not to eat while on a weight loss diet but, there are some foods that can be really helpful in removing the excess fat from your belly! Stomach fat or tummy excess fat is very dangerous as it is closely associated with {various kinds of persistent, long-term and serious conditions including cardiovascular diseases and diabetes.


An unsightly and unattractive tummy can be the effect of a variety of reasons, {it could be your hormones, your sleeping habits or your diet! If you are looking for the best fat-burning foods to have a flat belly, just read the rest this article because we compiled a set of 5 foods which will help you lose weight faster and in a safe way!

  1. ) Fruits and veggies are a great source of various nutritional vitamins and minerals, which makes them |an excellent addition for your diet plan and should be part of your daily diet. They can make you feel full for longer and provide you with essential nutrients. Citrus fruits like Lemons and limes are outstanding for fat burning and they can enhance, improve and transform your metabolism. Eat more citrus fruits, apples, and berries for losing weight or to help manage your weight (especially weight from your tummy) easily.


2.) Fish is incredibly great for your health as fish are loaded with proteins and omega-3 fatty acids. They will reduce the inflammation, irritation, and infection in the body that impede your metabolism. This, in turn, can help lower the chances of getting fat.

3.) Chilies, being spicy in, can enhance the speed of your weight loss process by burning the body’s excess fat faster. It can be beneficial in enabling|a toned and flat-level tummy, so, add chilies to your foods and enhance the taste of any dish plus lose weight at the same time.

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4.) Vegetables preferably organic veggies like kale, radish greens, spinach, and broccoli are rich in nutrients, mineral deposits, dietary fiber, and vitamins. Vitamins and dietary fiber can make you feel full and stop you from overeating, which often, helps you lose weight faster. They can also boost your metabolism and aid the digestion, which keeps you healthy!

5.) Chia seeds or Chia seed products are popular for their ability to make you lose weight faster. They are} often used in smoothies and salads by people who wish to shed some weight. Chia seeds are rich in protein and healthy fats, plus they can improve your digestion and metabolism rate. If you eat two tablespoons of chia seeds every day, it can help you lose abdomen fat easily usually in a brief period of time!

These a just few ideas that you can implement in your diet plan to help turbo boost your weight loss and achieve the results you seek. If you’d like to review the number one method for weight loss we currently recommend join our mailing list on the contact page by clicking here

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Want to look like Taylor Swift? Get Your Bikini Body Ready

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NY is currently undergoing its share of weather, bikini season is here before you realize it! The earlier you start your body transformation journey arrives.

Here are the ways to find a body that is prepared. This is the year to show your body that is best yet! – look after your skin. There is A bikini body more than just your size. Dry skin tends to give off a dull appearance, which reduces the visibility of tone of enriches and muscle skin imperfections. To fight this, try to moisturize your skin daily and to exfoliate once a week. Find swimsuits that flatter your shape. Look when shopping this season. If you’re feeling self-conscious about your stomach, for example, try finding bikini bottoms that are high.

Your confidence in the beach will skyrocket with the swimsuit, Whatever size you. Be conscious of your diet. It’s no secret that a healthful diet helps you shed weight, but where do you begin? Fortunately, CryoEmpire offers brand new diet programs that are safe, fast, and the most efficient solution for weight loss available. The program uses the HCG Diet, which has shown to reduce weight with the oversight of a physician and nutrition specialists to six weeks. HCG is a hormone which stimulates elimination and recycling so the diet relies on these properties that are hormones. Find an exercise routine that works for you.

Another not-so-secret way to shed weight is to exercise regularly. Nevertheless, the key is to find a good workout that’s actually enjoyable. Exercise programs aren’t one size fits all, and you will find or a combination of all of them, plenty of different types to select from. Whether it’s running, weightlifting, yoga, pilates, biking, what works very best for you and stick with it! determine what works very best for you and stick with it! In addition, do not Give yourself time to recuperate fully in between. Giving yourself time to recuperate fully in between workout routines tends to allow your entire body to go even further toward your workout goals.

Try a body contouring treatment. Even with healthful diet and exercise, stubborn regions of the entire body that store fat makes it seem impossible to get the entire body of your dreams. Despite that, sculpture offers the most recent in innovative technology by altering the definition of body sculpting. Have to stop at entire body contouring either: sculpture is also. You do not have to stop at entire body contouring either: SculpSure is also the most recent chic trend.