Proper Diet Archives - Page 5 of 6

May 19, 2018

Tips To Tone Your Belly And Flaunt Those Killer Abs In Style

Don’t we all wish to have washboard abs like our favorite tinseltown stars to rock the bikini as we stroll down the beach and make heads turn on the way? But availing the same requires considerable hard work as you combine smart exercising, eating the right foods and ensuring proper digestion, which in turn removes bloating. You can follow the tips mentioned below if you wish to have a flat stomach by toning up in the right manner.

Tummy Toning

For getting the desired flat midsection, you need to match the right nutrients apart from sweating it out in the gym. Doing just 100 crunches every day won’t be of much help unless you combine the same with different exercises which come in unison to melt body fat. Lifting of weight aids in the building of body muscle which in turn enhances the rate of metabolism coupled with faster fat burning. This is why you should add some weight to all of your workout programs without having to worry about your torso bulking up on doing the same. A High Intensity Interval Training has evolved in to one of the most effective means of shredding fat which in turn can lead to a flat tummy. Following the HIIT circuit is very easy as you can carry on with your existing exercises by simply increasing its level of intensity. Try to indulge in minimal rest between two sets of exercises. The best attribute of HIIT is that you can target any particular body part with this exercise. By creating HIIT circuits involving cardiovascular, core and resistance training in a single workout, you can speed up your metabolism which ultimately paves the way for effective burning of body fat.

Eating It Right

For reaping the benefits out of all the hard work that you are engaging in the gym, it is imperative to get proper nutrients into your system. Feeling of lethargy and tiredness has also been associated with a poor diet which damages metabolism in the process. Thus, a well-balanced diet is mandatory for getting nutrients into your system. If you feel that deprivation and starvation can roll the balls in your favor, then you are absolutely mistaken. Refined carbs are the first thing you need to stay away from as they spike up your levels of insulin which is infamous for hindering the fat burning process of our body. Refined carbs are found in food such as crackers, pasta, white bread, white rice and sugar which need to be replaced with healthy complex carbs such as sweet potatoes, vegetables, quinoa and brown rice. You can make use of nature way mct oil extracted from coconut oil to help your body in producing energy which can be of great help as you take up regular physical activity.

Getting Rid Of Bloating

Nothing can be more uncomfortable than a swollen tummy which is usually associated with making poor food choices and improper digestion. Other reasons might be drinking carbonated drinks, eating too quickly or overeating. You can get rid of the same by having herbal teas, taking probiotics and drinking apple cider vinegar.

So, follow these tips to get the dream figure which can surely turn up the envy meter of your friends and families alike.

More good reading about healthy tips on weight loss:
5 Important Qualities of a Good Weight Loss Plan
5 Diet Tips On Weight Loss Women Should Know
Its Never To Late To Learn About the Ketogenic Diet

May 19, 2018September 11, 2020

5 Important Qualities of a Good Weight Loss Plan

An excellent weight loss plan will strike a good balance between an active lifestyle and a healthy diet. This may sound simple theoretically. However, many people fail to adhere to it in their weight loss journey. When you commit yourself to losing weight, you must ensure that you choose the right program. Here are five characteristics that every healthy weight loss program must have.

Created by professionals

A good program should encourage you to consult your healthcare provider or physician before starting. This is especially important for individuals who suffer from chronic illnesses. The program should also be offered by professionals such as an exercise specialist, registered dietitian, or qualified expert in behavior change. This is a guarantee that the exercise adheres to all set rules and regulations and is safe. You do not want a program that misrepresents sales individuals as counselors.

Proper nutrition

Healthy eating has no shortcuts. Therefore, you should go for weight loss programs that urge you to eat healthy meals instead of advocating for single food items. Most people believe that they are okay if they consume foods that increase protein or fiber intake only. However, healthy weight loss involves a well-balanced diet from all food groups. Avoid programs that encourage food deprivation or starving as they will crush your body system in the end.

A program that suits your lifestyle

Losing weight healthily will not affect your lifestyle in a significant way. For you to pick a healthy weight loss program, you should assess your current lifestyle first. A good program will allow you to live the way you want without compromising your life or health. If you are a busy individual who is always on the go, then you need a program that will not require 24/7 of your time. Check out DadQuarters.com for reviews of the best weight loss programs.

Workout program

A great weight loss program will include a regular exercise regimen. Being active is a necessary requirement if you want to lose weight in a healthy manner. It is important that you engage in a gradual exercise program and increase its intensity over time. This is especially important if you were not an active person initially. A workout program is an excellent way of enhancing your self-esteem and mood in the long run.

Personalized and long-term

In your weight loss journey, you need to shed off extra kilos and keep them off for good. This is why a good weight loss program will help you evaluate whether you are ready to make long-term changes that are necessary to maintain permanent weight loss. Great programs will enable you to choose activities and foods that suit your lifestyle. It should be one that you can comfortably live with for the rest of your life.

Choosing a good diet program is crucial for individuals who want permanent solutions for their weight loss. Physical activity and a moderate balanced diet may take time to give desired results; however, it will keep you healthier and trimmer in the long run. You should always keep in mind that a good weight loss program will do more than just help you lose weight. It should be the foundation for starting a healthy lifestyle that will keep you fit, healthy and feeling great for many years.

May 19, 2018September 11, 2020

7 Signs That The Ketogenic Diet is NOT Right For You

The keto diet might just be the most popular idea in the unconventional health and fitness world right now. More than ever before, a wider audience is considering low-carb diets, especially the keto diet. Why? Because it has proven to be very effective in losing weight and improving overall health.

The keto diet is a low-carb, moderate protein and high-fat type of eating. Keto works by changing the way your body turns food into energy. The goal of the ketogenic diet is to put your body into a metabolic state called ketosis. This is achieved, when you cut out carbs from your daily menu, forcing to deplete all the glucose sources in your body.

Whenever your body doesn’t have enough glucose, it naturally starts looking for other sources of energy. For that, your body starts producing ketone bodies by breaking down fats. This is how your body adapts to lack of carbs. Going keto basically means, that you switch your body from burning glucose to burning fat.

The keto diet was developed during the 1920s by Dr. Russel Wilder, to be used as a treatment for childhood epilepsy. It was effective and widely used.

Once you are in ketosis, you can enjoy all the benefits keto diet offers: effective weight management, stable energy levels, less cravings, increased mental performance and much more.

The ketogenic diet has been shown to be very effective for weight management and as a natural health booster, but the ketogenic lifestyle is not for everyone. There are some potential health-based drawbacks. This affects especially women because it can disrupt hormonal production and nutritional deficiencies. Before considering the ketogenic lifestyle , verify your health status with your doctor.

If you find yourself in one of the following situations, then the ketogenic lifestyle may not be the right one for you.

If you have serious blood sugar issues

Many people will experience low blood sugar during the keto diet, at least initially. This can be dangerous if you are on diabetes medication or just struggling with unstable blood sugar. Yes, there are lots of research done on a topic how can be managed through low-carb diets, but to be safe, people with a history of diabetes or hypoglycemia should consider ketogenic diet only when being monitored closely by their doctor . This is especially true because often diabetes medication dosages need to be adjusted as the diet is very restrictive.

If you have a history of an eating disorder

If you have a history of eating disorder, then you might want to pass the ketogenic diet. This is because the ketogenic diet, at its core, is pretty restrictive. Scientific research has shown, that low carb diets seem to be particularly effective up to 6 months, that is because after that people tend to give up and start eating same old things. This is why the keto diet is more as a lifestyle choice, not a crash diet.

If you have adrenal fatigue

Adrenal fatigue is often developed thanks to various stress factors. Research also shows that adrenal fatigued combined with the ketogenic diet tends to make the condition worse. Mainly because of the spike in cortisol levels. Some symptoms can be insomnia, muscle soreness, irregular heartbeat, depression and much more. Adrenal fatigue takes place when the body is under chronic stressors and the adrenal glands can no longer keep up with the demands . The ketogenic diet is just additional stressor for your body and mind (in the beginning) that you don’t need.

If you have a hypothyroidism

The thyroid helps to regulate your metabolism and energy levels. Insulin is needed to convert the inactive thyroid hormone into active (T4 to T3). When following the ketogenic diet, you will restrict carbohydrates intake to the point, where there is not enough insulin available. A recent study has shown, that people with hypothyroidism who are on a ketogenic diet, have reported their symptoms to get worse when following the ketogenic type of eating style.

If you have a history of gut dysbiosis

The ketogenic diet can alter gut flora. If you have a history of gut dysbiosis, then you need to be extremely careful when considering the ketogenic diet, because it can reduce the diversity of the gut microbiota. You need prebiotic fiber for a healthy gut and many beneficial prebiotic fibers come from carbohydrate sources. As with the keto diet, you will cut out most carb sources, your microbiota can shift to other direction which can, in turn, contribute to digestive problems, skin issues and more. One way to cope with that is to manage your fiber intake during the diet.

If you are nutrient deficient

Although to diet is high-fat diet, it’s not uncommon, that the weight loss can occur very rapidly, if the diet is followed properly. If you are already underweight or deficient in nutrients, the keto diet is not recommended. If you lose weight easily, a moderate diet that includes complex carbs and healthy fats and proteins may be a better fit. Although the variety of ketogenic foods is pretty big, it lacks many fiber-rich foods, as you need to eliminate all the grains and starchy vegetables from the daily menu.

You have a history of kidney disease

Following the keto diet, increases the risk of kidney stones. This is an unfortunate side-effect. If you are prone to kidney problems, then it might be smart to keep away from keto. Now, we all might have experienced kidney stones in some time during our lives, does this mean I should never do anything anymore? Definitely no. If you are still interested managing weight using keto diet, we suggest to consult with your doctor and let them check your urine calcium-creatinine ratio. In this way, you can be sure you are not putting pressure on your kidneys.

It’s important to understand, that keto diet causes disruption to your everyday life. It requires you to change your behavior, your habits, and foods you eat. Keto is not just any other Western diet, where one day you can do a cheat day and start over whenever if feels like it. Listen to your body and know what you can and cannot handle. Just because everyone else seems to be adapting to the keto diet, does not mean that you have to do it in that way.

If you have any medical conditions, then definitely consult with your doctor, before you will consider starting the ketogenic diet.

Author bio: Alex Reed is a health enthusiast, whose mission is to help to change lives, using the ketogenic lifestyle. So everyone can benefit from ketosis and the magical effects it has on the human body.

Website: Website: Body Ketosis

7 Signs That The Ketogenic Diet is NOT Right For You
Weight Loss Tips – Straight from the Top Nutritionists

May 1, 2018

The Worst Habits For Your Health

Everyone has some kind of vice; everyone does something that they shouldn’t do, or that they shouldn’t do as much. Yet we keep on, even if we know what we’re doing is bad for our health, because these things quickly and easily become a habit. Here are some of the worst habits we can have when it comes to keeping healthy, and how to stop them if possible.

Watching TV

Watching TV is a great way to unwind at the end of the day, but too much of it can cause problems including strokes and heart attacks; this is true even if you also regularly exercise. The problem is that sitting for a long time without moving affects the levels of blood sugar and fats within your body.

If you do find that you’re sitting still for long periods of time on a regular basis (whether it’s watching TV or sitting at a desk at work, or for any other reason) then the best advice is to get up every now and then (perhaps once an hour for five minutes or so) and move around. This keeps your circulation flowing more readily. It’s even better if you can do something more active during that time, but you may need to build up to that if you have only just begun.

Not Getting Help

If you keep telling yourself and others that you’re fine even when you’re most definitely not, that can easily become a habit. The words will just come from your mouth before you’ve had time to process the question. Yet if you find that you’re feeling angry, depressed, stressed, or anxious, you’re not fine – you’re unwell and you need to get help. For some, it’s difficult to admit that they have a mental health problem, for others it’s hard to understand that these feelings can be fixed. Yet they can, and they should be.

Make an appointment with your doctor in the first instance. They will be able to talk through your symptoms and refer you on to a specialist if need be.

Snoring

Snoring isn’t a habit as such, but it is something that we do without realizing and it is something that can have an effect on our health (or rather, snoring is sometimes a symptom of a more serious issue). In some cases, snoring can be a symptom of obstructive sleep apnea when breathing is interrupted throughout the sleep cycle. Not only will this disrupt your sleeping pattern (leaving you at risk of obesity, type 2 diabetes, heart disease, stroke, and other illnesses), but it can make your blood pressure rise dramatically too.

If you are told that you snore – or if you wake yourself up snoring – then don’t brush it off and be embarrassed because it really could be something serious. It’s far better to speak to a doctor about it than to ignore it.

Not Brushing Your Teeth

If brushing your teeth, as well as flossing, seems like a waste of time and you’ve got into the habit of only doing it on special occasions, you could be putting yourself at risk. There is, studies show, a strong relationship between gum disease and heart disease. Although the exact reasons aren’t yet known (studies are ongoing), it is thought that it could be due to the plaque that builds up over time. This is a sticky substance that is packed full of bacteria and it attaches itself to teeth and gums. Regular brushing and flossing will remove it before it can do much damage, but leaving the plaque where it is can cause these bacteria to inflame the body. This inflammation can damage the heart.

If you don’t currently brush your teeth at least twice a day, then you need to get into the habit of doing so. It is better for your overall health, but it will also prevent bad breath and hefty dental bills.

Hiding From The World

There will be days for everyone when it seems far better to hide away from the world than to try to interact with people. Having one of these days every now and then is normal – staying all by yourself to recover and regroup is actually a good idea, and when you do go back out into society you will be all the better for it.

However, it’s when you fail to go back out, or you find that every interaction is something that causes you anxiety, that this becomes a problem. Being with friends and family, even being with strangers to some extent, is good for our health according to studies, and those with a small circle of friends whom they see regularly tend to live longer than those who are more reclusive. Although it can be hard, it’s important to get back out into the world if you can – you’ll have more fun than you think you will.

Drinking Too Much Alcohol

If studies are to be believed (and the advice does change from time to time so be careful), drinking small amounts of alcohol on a regular basis can actually be good for your heart. However, drinking too much is extremely bad for it. Excess alcohol is linked to heart failure, high blood pressure, and high levels of blood fats. Plus there are many calories in alcohol which can lead to massive weight gain. Not only that, but alcohol inhibits our ability to function properly, and this can be dangerous particularly if you drive or operate heavy machinery.

If you feel that you drink too much and you know that you won’t be able to stop, there is professional help available. Visit an alcohol rehab center to completely rid yourself of the habit, as much as possible. It may always be a temptation, but once you’re clean you will find it easier to resist.

7 Health Tips You Can Start Today #healthhabits

Click To Tweet

Over-Exercising

When you don’t have much time during the week and your only real chance to exercise is on the weekend, it is extremely easy to overdo things. You can go from one extreme to the other and make yourself unwell by going over the top and trying to do too much in a short amount of time. This can cause injury and make you feel unwell, and then you simply stop exercising completely in case you hurt yourself again. This happens a lot.

The best way to exercise is slow and steady. Even if you don’t have a lot of time during the week, exercising for a little while more regularly is better than going overboard all at once.