If you’ve spent any time perusing the internet in the last couple of years, you’ve probably come across people talking about the ketogenic diet.
If you based your interpretation of the diet solely off of what you see on Instagram and Facebook, you’d probably come to the conclusion that the key to the ketogenic diet is to simply stuff your face with endless amounts of bacon and butter.
That’s not quite the case, though. Before you head to the store for all your favorite fat-filled foods, take a moment to do some research.
Read on to learn more about the ketogenic diet and figure out if it’s the right diet for you.
What is the Ketogenic Diet?
First things first, let’s clarify what the ketogenic diet is. There’s a little more to it than just eating giant steaks at every meal and pouring a cup of coconut oil into your morning coffee.
In short, a ketogenic diet is a diet that is low in carbohydrates and very high in fat. A typical macronutrient breakdown for the ketogenic diet looks something like this:
- 75 percent of calories come from fat
- 20 percent of calories come from protein
- 5 percent of calories come from carbohydrates
The purpose of the ketogenic diet is to alter the way that your body gets energy. Most people’s bodies run on glucose, which is the easiest molecule to convert and use for energy.
When you restrict carbohydrates and deprive your body of glucose, you’ll eventually enter a state of ketosis, meaning your body is running off of ketones which are produced by the breakdown of fat in the liver.
What are the Benefits?
At this point, you might be wondering why someone would want their body to run off of ketones. Isn’t glucose sufficient?
Glucose is sufficient, yes, but it’s not as efficient as ketones. Being in a state of ketosis comes with a variety of benefits, including the following:
- Fast weight loss
- Regulated blood sugar levels
- Increased insulin sensitivity
- Cancer prevention and treatment
- Increased feelings of satiety and decreased food cravings
- Improved, more consistent energy levels
- Better cognitive function and memory
- Mood stabilization
- Better cardiovascular health
- Increased endurance
- Reduced inflammation
What About the Keto Flu?
If you’ve spent some time reading about the ketogenic diet, you’ve probably also heard about the “keto flu,” the name for a collection of symptoms that typically occur as your body switches from running off of carbs to running off of fat.
The keto flu typically includes the following symptoms:
- Sugar cravings
- Brain fog
- Poor focus
- Stomach pain
- Muscle soreness
Symptoms of the keto flu typically only last for about one week.
Who Should Try a Ketogenic Diet?
After reading about all of those benefits, are you ready to switch up your diet and give keto a try? Not so fast. The ketogenic diet is great for lots of people, but it isn’t for everyone.
The following people are most likely to derive benefits from a ketogenic diet:
- People who are frequently tired after meals or struggle with afternoon “slumps”
- People who have a tendency to binge on carbohydrates and sugar
- People who struggle with food addictions or constant food cravings
- People who have to drop their calories very low to lose weight or maintain their current weight
- People who struggle with mood swings when they go too long without eat (people who frequently feel “hangry”)
- People who constantly feel hungry
- People with lots of food allergies or intolerances
- People who struggle with bloating or digestive issues after meals
- People who struggle with chronic candida overgrowth
Who Shouldn’t Try a Ketogenic Diet?
As you can see, lots of people can benefit from trying a ketogenic diet. But, the following people should exercise caution before taking on this new way of eating.
- People with blood sugar issues or type 1 diabetes (some people with type 2 diabetes can benefit from the ketogenic diet if they try it under a doctor’s supervision)
- People with pre-existing liver, kidney, or pancreatic issues
- People who are pregnant, nursing, or have gestational diabetes
- People who are suffering from or recovering from an eating disorder
Tips for Getting into (and Staying in) Ketosis
If you think a ketogenic diet is right for you, these tips can help you get into a state of ketosis and stay there:
Increase Your Healthy Fat Consumption
This is crucial. If you’re not eating enough healthy fats, you’re not really following a ketogenic diet. You’ll derive some benefits from lowering your carbohydrate intake, but you won’t see the full effects of ketosis without increasing your fats.
Confused about healthy fats? A good way to simplify things is to ask yourself this question before picking up a fat source: Did nature make this, or did man make this?
Nature-made fats — also known as healthy fats — are foods that are either minimally processed or not processed at all. Examples include avocados, olive oil, coconut oil, grass-fed butter, and lard.
Use a Keto Supplement
There are a number of supplements known as exogenous ketones that can help you get into ketosis faster and stay there more easily.
These supplements, assuming they’re made by a reputable manufacturer and are of a high quality, can be very beneficial. But, it’s important to remember that they’re not really a shortcut.
This means that you can’t eat a doughnut, then consume some exogenous ketones, and get into a state of ketosis. You still need to be sticking to a ketogenic diet in order to derive the benefits of these supplements.
Replenish Your Electrolytes
When you cut your carbohydrates, your kidneys respond by eliminating excess water. In addition to getting rid of water, this also decreases your levels of potassium and sodium. This, in turn, can lead to headaches, fatigue, and constipation, all symptoms that comprise the “keto flu.”
Don’t reach for a Gatorade to replenish your electrolytes, though. Instead, add mineral-rich salt to your food and eat plenty of sodium-rich foods like red meat, eggs, and bone broth.
A short fast (24 hours, max) can also help you use up stored glucose and get into a state of ketosis more quickly.
You can also try what’s called a “fat fast.” This approach mimics the effects of fasting, without totally depriving your body or nutrients. It involves eating about 1,000 calories per day, with 85-90 percent of those calories coming from fat.
Do you think the ketogenic diet is right for you? If you’re ready to give it a try (and you don’t fall into any of the groups of people for whom the diet is not recommended), then go for it! Keep these tips in mind and you’ll increase your chances of being successful and reaping the diet’s benefits.
Making Sure you Choose the Right Footwear for Fitness Activities
Sporting goods, also known as sports equipment, are all the materials, tools, clothing, and paraphernalia used to play a sport, and vary greatly depending on the particular sport. The equipment ranges from nets, balls, gloves, and other protective gear such as full-body protective clothes for extreme sports like mountain climbing or running faster in marathons. Other equipment may be more aesthetic, like flip-flops for beach volleyball, or functional, such as running shoes.
Categories of Sporting Goods
There are two basic categories of sporting goods. One type is designed specifically for the game of the athlete; this would include athletic shoes, athletic socks, gloves, shorts, and clothing. The other type is designed for use in general exercise or recreation. General sporting equipment is widely available, although not nearly as extensive as athletic sporting equipment. However, most people would associate the term ‘sport’ with the word ‘gear’.
There is a wide variety of sporting goods available to consumers. Some are necessities, such as cleats for basketball players and padding for high school football players. You can apply finish line coupons and get lots of latest fashion footwear at a very reasonable price. Other kinds of equipment would be more fun, such as wetsuits for surfing or skateboarding, or golf clubs or tennis racquets. While some sports require specialized athletic footwear, many products for everyday wear can be purchased at reasonable prices and found at most sporting goods retailers.
Athletic and Fitness Equipment
In recent years, the international supply market for athletic and fitness equipment products has increased significantly. This has been particularly true of the US sporting goods market. The increase in cross-country skiers, snowboarders, mountain bikers, runners, weight lifters, and other athletes has created a huge demand for a variety of athletic apparel and accessories. As supply has risen, demand has decreased. For this reason, the US sporting goods industry has traditionally operated on a large size. This has given the consumer a much larger selection of products from which to choose, which has led to an increased consumer spending power.
Different Types of Exercise Equipment
An increasing number of sporting goods manufacturers are producing items for both men and women. Many of these items target the female consumer, as well as the small to the mid-sized male consumer. Additionally, several manufacturers have developed sportswear that can be worn by both men and women for various sports. Cross-country skis, snowboards, mountain bikes, kayaks, paddleboards, exercise bikes, rowers, running shoes, and many other types of exercise equipment are being designed and marketed for both genders.
The increased size of the athletic footwear and exercise equipment market has led to the growth of several independent athletic footwear, gym, and fitness retailers. These independent companies offer both athletic footwear and exercise equipment at competitive prices and provide a wide selection of quality brands. For those who wish to have further savings, several chain stores, have also entered into the sporting goods industry. In many cases, establishments run by a single individual serve as a home base for multiple outlets, allowing the consumer the opportunity to buy many items at one location.
The Internet has become a valuable tool for shoppers searching for the latest in sporting goods. Retailers such as Amazon offer a large selection of products ranging from books, movies, music, tools, and more. The advantage of shopping on the Internet is that consumers can compare prices, find available sizes, read detailed descriptions of items, watch videos, or download and save photos of sporting equipment. In addition to these benefits, shopping online is the wave of the future for consumers looking to save money on sporting goods. By having a good sense of which sports and equipment is of interest, saving time and effort by searching the Internet for prices, or having a friendly, knowledgeable sporting good store nearby, the online shopper can put together a complete sporting gear package at a significant discount.
3 Self Care Tips for Your Best Year Ever
In today’s modern world, it is very important to focus on self care. Whether you want to care for your body, mind, or heart, there are many ways to go about finding what you need for a successful year. Here are three ideas to help get you started.
Find Your Fitness Path
Fitness comes in many forms, so it is important to find what works for you and your body in order to best focus on your physical health. Working out should also be something you enjoy doing. Consider multiple options for getting in or staying in shape. Join a tennis club, start swimming, play on a local softball team, or hire a personal trainer Northern CA to help you get started on your fitness journey.
Start Something New
Goals are very important for having a good relationship with yourself. The goal you choose can be a challenge, like running an 8-minute mile, or something for you personally, like quitting smoking. Whatever you decide to work on, make sure it reflects a positive change in your life. Besides quitting bad habits, you could also focus on starting new good habits, like journaling every day, reaching out to your parents or siblings once a week, or saving money more frequently.
Make Time for Rest
People are getting busier and busier in today’s world. Between work, raising children, and other family obligations, there can be little time to relax. Rest is pivotal for taking care of yourself, so make sure to set aside time to unwind and get a healthy night of sleep. It is also beneficial to find time during the busy day for a quiet moment for yourself. There are many apps you can download on your phone that will lead you through breathing exercises, meditations, or daily prayers.
Take time for your personal health and wellness, and you will have a better year than the last.
Best Steroids for Cutting – Proper Stacks for Expected Results
Some people think that anabolic steroids such as hilma biocare are only for putting on bulk. Certainly, these are very helpful in bulking phase to build muscle, but not supportive in cutting cycles.
To gain a lot from your supplement and workout routine, you can use specific fat burning supplements in cutting phase. Several steroids are designed for total weight loss only and a few to sharpen the physique and maintain lean mass.
Which Are Best Weight Loss Steroids?
Many natural steroids are formulated to shed only fat content, but it is not as simple as using an anabolic supplement and waiting for miracles to take place. The best popular natural steroids are Winstrol, Anavar, and Trenbolone. To turn expectations [melting pounds rapidly] into reality, it is necessary to blend proper nutrition and right steroid stack.
Ignoring the significance of proper stacking, users get attracted to popular ones and add them to the stack. This can hinder their cutting cycle progress. As mentioned above some steroids just support weight loss, but a few enhance your fat trimming cycle and take it to the next level.
Testosterone is crucial component of a good stack, even during the trimming cycle.
Best Steroids For Cutting
Clen was designed for patients suffering from asthma or breathing disorders. Soon, it became popular in the sports arena because of its anti-catabolic properties. It means fat gets burnt without affecting the muscles. Clen is thermogenic, so raises body temperature, which in turn increases metabolism. This increase in metabolic level helps convert stored calories into energy.
2. T3 Cytomel
Sometimes, Clen is stacked with T3 Cytomel. Cytomel [Liothyronine] is used in treating hypothyroidism, thyroid cancer, and enlarged thyroid glands. Cytomel is formulated to replace thyroid hormone. However, people with normal thyroid functionality apply it for weight loss. FDA strictly warns not to use T3 for obesity treatment or in weight loss program. There are many other natural steroids available, why take the risk.
It is highly popular because of its negligible low side effects and efficiency in maintaining lean muscle gains in the cutting phase. Users can reduce their caloric diet without any concern about destroying lean muscle mass.
Winstrol is a powerful performance enhancer and helps to perk up muscle mass definition by shedding belly fat effectively. Body holds the gain and strength level, which can often creep in during cutting cycle.
Make sure to take right kind of steroid stack to create a toned physique. Follow proper dosage and cycle duration to eliminate the potential risk of side effects.