What is clean eating?

Clean eating is simple – you eat healthy food such as fruits and vegetables that are cooked in a way that is fresh and you completely avoid processed packaged foods. You also avoid refined and added sugar in all of your meals and snacks. This means when you go to your local grocery store, no more packaged foods that you have come to love such as cereal, canned soup or chips. By eating clean, you are going to avoid the pitfalls of eating in general such as relying on processed food. You should also cut down on eating out because you don’t know if all of the food in restaurants you are going to is made fresh or if it is processed.

What foods can I eat when I am doing clean eating?

The following list isn’t exhaustive but it is meant to guide you and give you an idea of the types of foods that you can expect to eat. You have to look at food as a way to nourish your body, not overload it. Popular foods that you can have when doing clean eating include:

• Avocado
• Cucumber
• Oats (remember, no added sugar, not even brown!)
• Mango
• Pineapple
• Papaya
• Fruit Juice (it’s absolutely fine as long as you don’t add sugar)
• Blueberries
• Kale
• Spinach
• Broccoli
• Green Tea
• Salmon
• Chicken (prepared yourself)
• Eggs
• Pumpkin
• Sweet Potatoes
• Bell Peppers
• Strawberries
• Raspberries
• Apples
• Edamame
• Lean Turkey
• Low-Fat Greek Yoghurt
• Whole-Wheat Flour
• Almonds
• Flaxseeds
• Cauliflower
• Walnuts
• Whole-wheat pasta
• Millet
• Quinoa
• Milk
• Cheese
• Shellfish
• Nut Butters
• Chia Seeds (to put on top of smoothies and drinks)
• Unsweetened black tea (yeah guys we told you, it isn’t going to be easy!)

The key thing to remember is the foods need to be cooked naturally and no added sugar is allowed. Even if you are desperate for a sugar fix, you cannot add sugar to any of your meals and you should also be decreasing salt intake as well. The

How does it work week by week?

On the weekend before the next week, you should create a meal plan for each day. You should know what you are eating every single day so that you avoid the temptation to reach for packaged food. Be strong from Monday to Friday, and allow yourself some leeway on Saturday and Sunday so that your body doesn’t feel deprived of any type of food that it may want. You should have a goal when it comes to clean eating. Are you focused on losing weight? Do you want to get in shape for a fitness competition? Do you want a complete lifestyle change? Once you can answer these questions, you will understand how to make clean eating work for you.

How can I become good at meal prep?

The critical element of clean eating is you need to prepare your meals as part of having a successful meal plan. Different people prepare in different ways. Some people like to prepare ahead of time every 3-7 days. Other people like to prepare two days in advance. The first thing that you need to do is think about the key meals of the day such as breakfast, lunch, and dinner and create small meals that you can spread out throughout the day. As you become a clean eating pro, you will find that eating smaller meals throughout the day gives you more energy and allows you to reach your fitness goals. You can get good at meal prep by looking at social media accounts such as Instagram and by searching for tips online. We also have a dedicated meal prep article that you can read here to get even more help.

Can I have a ‘cheat day’?

Everything in moderation is a solid mantra to follow when you are doing clean eating. You shouldn’t be too military in your approach to clean eating without giving yourself a break every now and then. Some people love cheat days, others love cheat meals while some people enjoy cheat weekends. Find the one that works for you and integrate a ‘cheat’ day once per week, this seems to be the approach that works for everyone.

How much will it cost?

Clean eating isn’t cheap. You need to buy fruits and vegetable that are fresh, you need to buy containers to store food ahead of time and you need to get into the habit of cooking meals at home with different ingredients. Over time as you learn how to do clean eating properly, you will see how you can save money. For example, instead of buying plastic containers that look coop because of influencers from Instagram, you should choose food containers where you can buy 2 and get 1 free for example, depending on the offer that the retailer is offering. Another way you can save money with clean eating is by making a budget that you stick to every week or month so that you can achieve your goals.

Clean eating can help you on your fitness journey by inspiring you to nourish and treat your body to the best food the Earth has to offer. Take care of your body from the inside in order to see results on the outside.

Clean eating checklist

Use this checklist to get the best results when you are doing clean eating.

• Block out Sunday late afternoons to do meal prep
• Regularly change your food containers to keep hygiene levels high
• Look for deals online to buy the most affordable food containers for meal prep
• Write your clean eating grocery list before you go shopping
• Always have soups and broths during your meal prep to give yourself a break from fruit and vegetable plates
• Drink water regularly between small meals
• Snack on pre-cut vegetables to avoid getting processed snacks

The post The Ultimate Guide to Clean Eating appeared first on Fit Simplify.

3 Breakfast Foods to Avoid

Cereal

They are promoted as heart healthy, energy giving and sustaining. The reality is that cereals are simply carbs and sugar. There is no protein and there are no healthy fats. Yet proteins and healthy fats are the things that will keep you fuller for longer. They will also keep you satisfied and fuel your muscles.

You need a breakfast that will fill you up. The last thing you want is to be craving for food an hour or so after your breakfast. Nor do you want a breakfast that will jack up your energy level only to have it come crashing back down a couple of hours later.

You need to get out of the breakfast cereal habit. Replace it with a cup of plain oatmeal with Greek Yogurt added with protein and fresh fruit.

Breakfast Bars

A breakfast bar provides you with the convenience of a meal on the run, but there is a price to pay. They are loaded with sugar and preservatives. Despite the fact that they are promoted as the healthy alternative for busy people, breakfast bars often contain more saturated fat than conventional biscuits. They typically have more sugar in them, as well.

Breakfast bars are also deceptively short of fiber. A four serving of Belvita’s Muesli bars will give you 228 calories, 8 grams of fat and just 2 grams of fiber.

A far better option if you are in a hurry in the morning is a protein shake, fortified with fresh fruit.

Flavored Yogurt

Yogurt is promoted as a smart, healthy way to start your day. But did you know that many popular yogurts contain more sugar than a comparable quantity of ice cream? Most yogurts are packed with filler carbs and lack any fiber. As a result, they lack satiety, not being able to fill you up. Many yogurts are also filled with artificial sweeteners.

Artificial sweeteners have been linked to neurotoxicity (killing your brain cells) and are generally going to inhibit your weight loss. Artificial colors add to the toxic effect of these ‘healthy’ breakfast yogurts.

By the way, when you see words like “Lite” or “Fit” on the packaging of a product, it is usually a red flag that it is actually an unhealthy product – this is especially true when it comes to yogurt.

The right type of yogurt will actually aid your weight loss. Yogurt assists your digestive system and stops the growth of harmful bacteria in the gut. It also gives you plenty of protein in a low calorie, high nutrient snack. You should opt for all natural unsweetened, Greek Yogurt, which contains twice the protein of most other varieties. Add fresh fruit rather than buying yogurt with added fruit.

5 Other ‘Healthy’ Foods to Avoid

There are a number of foods out there that the weight loss industry has convinced us are good for us that are actually curtailing your weight loss efforts. Avoid these at all costs!

Fruit Juice

As kids, we are all taught that fruit juice is good for us. It’s portrayed as the good alternative to sodas and soft drinks. But fruit juice is a deceptive beverage. Not only is it loaded with sugar, but it contains absolutely no fiber – unlike the fruit it is supposed to be made from.

A glass of juice gives you the equivalent of about 6 oranges, but with all of the nutritional goodness removed. A glass of juice will contain as much, and often more, sugar as an equivalent amount of soda. In fact, many of the so-called juices on the market are nothing more than fruit-flavored sugar water.

Do your body a favor and stick to all natural water.

Granola

Granola is promoted as healthy cereal for athletes and people on the go. Yet this favorite sports fuel is packed with fat, calories, sugars and carbs. Granola does have definite health benefits for athletic performance. But if your main goal is weight loss, this one deserves to be on your banned list.

Replace granola for breakfast with all natural oatmeal. Just stay away from Instant Oatmeal – it is packed with sugar chemicals that your body does not need.

Sports Drinks

You see your favorite athlete on TV promoting them as the answer to fitness and sports performance. However, sports drinks are made for athletes, not regular people like you and I. Athletes burn a ton of energy, and they need the energy in the sports drink to balance it out and avoid muscle loss.

For normal people, the extra energy in a sports drink will go straight to your fat stores. In addition, many energy drinks contain caffeine in very high doses, not to mention all that sugar – up to 13 teaspoons in one can. Energy drinks also contain a variety of exotic-sounding compounds such as guarana, taurine, and ginseng. Within the same can, you have stimulants, antidepressants, and anti-anxiety agents. The result is that people often perform less optimally on energy drinks than without them. Studies by the US Navy have shown that both mental and physical performance was impaired while using energy drinks and they have banned them from their naval bases.

White Chocolate

In its raw state, chocolate is very good for you. But when it gets stripped down and processed the beauty of the food is taken away. That is what has happened with white chocolate.

If you are going to indulge yourself, go with as dark a chocolate as possible. Organic cacao keeps all of the key nutrients inside of it and is a far smarter choice.

Canned Tomatoes

There is a resin in your can of tomatoes that brings synthetic estrogens into your body. These will start to play havoc with your hormones, which is going to cause it to start hoarding fat.

Rather than getting your tomatoes out of a can, look for glass or a tetra pack. Better still, shop in the grocery section and stick with whole tomatoes.

The post 8 ‘Healthy’ Foods You Should Avoid appeared first on Fit Simplify.

You have to give up white sugar

It is what it is. Processed white sugar is like the devil running up behind you when you are in the gym. It will undo and destroy all of your hard work to get the Instagram-ready flat stomach that you have been focused on. Sugar inflames your stomach like a blowfish and it makes you look and feel more bloated than you would if you didn’t use sugar. Brown sugar is better than white sugar; however, it would be a better idea to eliminate white sugar from your diet completely. This means no extra white sugar droplets in your tea or coffee. This means decreasing your intake of carbonated sodas as well.

Find substitutes for sugar that are healthy

Substituting processed white sugar is an excellent idea. There are substitutes such as stevia, maple syrup, honey and coconut sugar. Coconut sugar is particularly popular if you are on a quest for a flat stomach but you don’t want to give up on having sugar in your diet. It comes from the sap of the coconut palm. It’s a healthier alternative because it has calcium, vitamin C and phytonutrients amongst other vitamins and minerals. You can add it to your drinks because it also has a decreased amount of fructose compared to white sugar which is packed with fructose. This is the sugar element that literally turns into fat once it is in your body.

Look for alternatives for salt

We are a nation of salt addicts. The Center of Disease Control and Prevention (CDC) noted in a recent study that almost 90 percent of US adults consume more sodium than is required or needed by the human body, according to this CDC release. White salt is another way for your stomach to explode in size when it comes to bloating. You can use salt here and there but don’t overdo it. If you are someone who loves decorating all of your meals with salt, you need to read this following sentence thoroughly: look for an alternative today. Pink Himalayan Salt is 99% pure and it is not heavily processed like table salt because it is mined by hand. In order to get a flat stomach, you must come up with a strategy for how you are going to manage salt intake. Decrease table salt intake and use Pink Himalayan Salt in moderation for optimal results in the journey to get a flat stomach.

Eat healthy fruits & vegetables instead of candy

We know how delicious chocolate bars and bonbons can be yet they take a serious toll on you trying to get a flat stomach. Replace sweets and candy with healthy yet concise portions of bananas, avocado or cucumbers that you can snack on during the day. Sweets are loaded with sugar which slows down your ability to make your stomach flat.

Decrease cereal consumption

Breakfast cereals always remind us of being young and eating with family. They remind your tummy of becoming bigger and bloated. They also can make you feel sleepy during the day which isn’t ideal if you know you need to go to the gym for a workout.

Create dedicated workouts that target your stomach

Ab workouts are needed in abundance if you are going to make your stomach flat. You should be looking at a variety of equipment to use (include resistance bands for maximum effect with your workouts). Light to medium strength resistance bands can work well for people who want soft toned abs that don’t look overdone. The super strength resistance bands can help increase the intensity of your ab workouts to achieve a ripped look.

Have small meals spread out during the day

Avoid large meals that will make you feel full and sleepy afterward. Smaller meals that are spread out during the idea are better because your body will find it easier to digest it. By giving your body a chance to digest food, you won’t overload your body with bloating.

Go on a low-carb diet

Carb-laden foods such as pizza and pasta will make your hopes for a flat stomach take much longer. It’s better to go on a low-carb diet that you can easily manage. A nutrition plan that doesn’t have a high intake of carbs will mean that you will feel less bloated as you eat. You can intersperse carb-rich treat days where you can eat specific carbs that you want so that you don’t feel deprived. Low-carb diets are not for everyone but there is no doubt that they help to get you a flat stomach faster than diets that are rich in carbs.

Add chia seeds to your diet

Chia seeds can be integrated into your diet by being included in smoothies, for example. They are rich in omega-3 fatty acids. Omega-3s make your muscles stronger which is important if you want a flat stomach because you need healthy muscles to make your stomach toned.

Don’t have chewing gum

Another bloating magnet is chewing gum. It makes your stomach full of air and it also contributes to excessive bloating if you use it frequently. If you are someone who loves chewing gum, you need to cut it out of your diet ASAP.

This cheat sheet alongside a rigorous and focused workout routine will help you achieve a flat stomach as long as you take it seriously. Eating well and working out are critical components to having a flat tummy but you can’t get there if you don’t get your mental side in gear to take on the challenge. Have a positive attitude, along with a nutrition plan and a fitness workout regime that includes resistance bands.

Flat Tummy Cheat Sheet Checklist

Before you get started, make things easy for yourself by printing off this checklist or saving it to your phone.

• Notebook to write down daily meals – it shouldn’t be a general notebook
• A calorie counting app to record your calories
• Appropriate exercise shoes for the gym
• A pack of resistance bands so you can do workouts for abs, legs, and thighs
• A camera if you are going to film your workouts or your journey to get a flat stomach
• Print out a list of foods that you can eat and keep it close to you
• Make a vision board for your flat tummy goals to stay focused

The post Flat Stomach Diet Checklist appeared first on Fit Simplify.

The National Institutes of Medicine cited research from doctors that found that weight and body mass index (BMI) decreased in several obese patients once they started doing the ketogenic diet. Its’ allure in helping people lose weight and stay fit is one reason why more people are flocking to it. If this is something that you want for yourself, keep reading our Guide to see whether the ketogenic lifestyle is right for you.

How does it work?

The science behind the ketogenic diet is simple: it is a low-carb diet that focuses on the ketones that are produced by your liver. Ketones are produced by your liver when your body is in ketosis; this is the state that your body is in when it is trying to survive if resources for nutrition are scarce. Essentially, you want to keep your intake of carbs low instead of relying on a high carb diet that makes you feel full but does make you put on weight. Instead of existing on a high carb diet for energy, the ketogenic diet puts an emphasis on healthy fats as another source of health and nutrition.

What goals does it achieve?

One reason why the ketogenic diet has taken over the hearts and minds of so many people is that it is known for helping with weight loss. However, that’s not the only benefit. Here are some goals that you can achieve on the ketogenic diet:

• Have more energy
• Feel better
• Be healthier
• Improve nutrition
• Gives you more energy for gym workouts

What am I allowed to eat?

One thing that the latest fad diets always do is tell you what you can’t eat. The ketogenic diet is different because instead of thinking about what you are not allowed to eat, instead, you will focus on the foods that you are allowed to have and why they will help you be healthy and fuel your body for workouts with resistance bands and other gym equipment. Take a look at some of these food options that you have below:

• Leafy vegetables such as spinach: Spinach is rich in Vitamin K, which is ideal in helping your bones remain healthy, according to Medical News Today. You can create spinach smoothies, design inventive salads with kale and spinach or include healthy side spinach sides when you are cooking meals for your keto diet at home. Always stay creative when it comes to cooking leafy vegetables so that you don’t get bored when you are on the diet.
• Broccoli: This vegetable is full of natural fiber which helps with indigestion. It’s difficult to come up with unique resistance band workout ideas in the gym for glutes, legs, and abs if you are struggling to feel good inside. Nourish your body from the inside with broccoli when you are on the keto diet and watch changes in how you digest food. It will make you feel better and more energetic which will have a positive effect on how you craft a fitness routine.
• Blackberries: These are excellent options to include in your ketogenic diet depending on the weight that you will include in your nutrition plan. Blackberries are full of Vitamin K which helps your blood clot easily. It also has manganese. Manganese is unique because it is a vitamin that helps carbs metabolize in your body without problems, according to Healthline.
• Greek yogurt: Even though it is a dairy product, you can have it because it is low in carbs. Remember, reducing carb intake is critical if you want to make sure that the ketogenic diet works for you. Livestrong noted that Greek yoghurt has Probiotics which help cleanse your digestive system. This is important for busy fitness enthusiasts who want to make sure they are eating healthily before going to the gym for intense workout sessions with resistance bands or other fitness equipment.
• Cheeses (Hard & Soft): If you love cheese, you are going to love the ketogenic diet. You can include a variety of hard and soft cheeses because they will be one source where you get your fats from which is needed in the diet. Hard cheeses include Swiss cheese and Parmesan. Soft cheeses are options such as brie and mozzarella. You shouldn’t overdo it with the cheese in your diet but you are allowed to have it. The benefit of having cheese in your ketogenic meal plan is the abundance of calcium in hard and soft cheeses.
• Fats: Your body needs oils and fats to be healthy. However, there is always a risk that you can go off the edge of the cliff if you don’t know what you are doing. The types of food that will allow you to get your intake of fats to include olive oil, egg yolks, and avocados amongst other options. The better idea is to always choose the organic way of consuming the fats. If you want to make a dish cooked in avocado oil, go for the cold-pressed production option so that you can get the healthiest version available.
• Protein: On keto, protein comes in all shapes and sizes. You can eat protein-rich fish like salmon and tuna. Seafood options like oysters, squid and lobster are ideal to get your protein fix on keto as well. Pork, beef, and poultry are also allowed. Not everyone likes pork though for various reasons so you can use lamb instead if you want.

As you can see, there is diversity in choice when it comes to what you can eat while doing the ketogenic diet. It isn’t restrictive and it doesn’t hold you back. When you are making your meal plans on the ketogenic diet, always think Low Carb High Fats in order to choose the right foods for you.

What are the direct benefits of keto?

The benefits of the ketogenic diet are intriguing. Have a look at some of the benefits you can expect to get when you go on the keto diet:

• Clear skin, less acne:Keto is known to decrease skin flare-ups, according to Medical News Today. If your skin is acne prone, the low carb element of keto means that you won’t be testing your skin as much and you will give it a chance to be healthier.
• Helps to make your heart healthy: The good fats that are available in the ketogenic diet improve heart health significantly.
• Makes you more alert: A study cited by Medical News Today found that children who were on a keto diet were more alert compared to those that were not.
• Helps you lose weight: This is one of the most popular benefits of keto because it supercharges weight loss. You lose weight because of the fact you are decreasing the carbs in your diet.

The ketogenic diet is enriching because it allows your body to be healthy and it nourishes your body from the inside.

Are there any ketogenic side effects?

As with every diet lifestyle change, the ketogenic diet does have some side effects that you should be aware of. Each person reacts to keto differently but here are some side effects that could affect you:

• Bloating: You might experience bloating and cramps when you first start keto, according to an article from Women’s Health. This happens because you probably won’t be consuming grainy foods which have fiber and that helps to manage constipation, bloating and cramps.
• Bad Breath: Many people who go on keto report having bad breath in the beginning. This is because as your body makes ketones, it needs to get rid of them. As it expels ketones from your body, they leave through your lungs. The most common ketone that leaves your body is acetone which comes in your breath. It should go away after a while but you can also mitigate this by improving your oral hygiene.
• Fatigue: You can feel tired and lethargic when you start keto. This is due to the calorie and food restrictions you will be putting on yourself. It should clear up after the initial phase of keto.

Some people don’t experiences side effects, others do. Some of these side effects will go away over time. Before you go on the ketogenic diet, make sure to visit your doctor to be cleared to be on it.

What is the keto flu?

The keto flu is a side effect of the diet that deserves more attention. Some followers of the diet find that they feel dizzy, tired, feeling annoyed and stomach cramps. This happens because when you start keto, your body doesn’t have normal carbs to draw energy from and begins to be in ‘ketosis’. Your body will feel like it has a ‘flu’ which is why you get the side effects of feeling sick as if you have a cold. You shouldn’t experience the keto flu symptoms longer than a few days or a week. If you continue feeling sick for longer than this period of time, contact your physician.

Do I need to do keto forever?

You should do keto with a specific goal in mind. For some people, they want to be healthier. Others want to lose weight. If you have achieved your goal, you can explore other nutrition plans or you can decide to integrate keto completely into your lifestyle.

How much weight can I lose on keto?

One person noted that they lost 30 pounds on the ketogenic diet. If weight loss is a key focus for you, the diet will help. You should always strive to lose weight in a healthy way and don’t overdo it. A dedicated workout that includes resistance bands will help you tone your body as you lose weight so that you don’t get excess skin hanging off you.

Will keto help me with my gym workouts?

A healthy diet will always help people who are passionate about working out in the gym. Due to the fact that you will have more energy, you will be able to use a variety of gym equipment from the treadmill to resistance bands. Loop band workouts can be a particular focus for you while you are toning your body during the ketogenic diet.

How can I still go out and socialize with friends while being on keto?

You don’t have to give up your friends and entertainment while being on keto. You need to do things in moderation and don’t go overboard. If you know a group of your friends are planning a birthday dinner at a restaurant known for carb-laden meals, you should choose the protein-rich food options that do not have carbs attached to them.

Ketogenic Diet Checklist

• Notebook to write down what you eat per day
• Spreadsheet to note how much you are spending per week on the ketogenic diet
• Our list of foods in this guide so you know what you are allowed to eat
• Have fresh water to drink every day
• Work out for at least 30 minutes per day (include resistance bands in your workout for an extra kick)
• Write down the calories you are burning every day

How to stay inspired while on keto

Being inspired during keto means thinking differently about weight loss and working out. Reset your mind completely while you are doing keto and you can do this by trying new, fun things that make the diet fun. These include:

• Start an Instagram account monitoring your ketogenic journey
• Join forums or Facebook groups dedicated to keto so you can be connected with other people who are also on the diet
• Read ketogenic diet blogs in order to learn more about the lifestyle
• Take a before and after picture of your body once you have done the diet for 30 days
• Be inspired by reading celebrity stories of how keto has transformed their bodies

By looking at keto as a lifestyle change, you will be able to sculpt your body into the way you want it to look. A rigorous fitness routine that includes specific loop band workouts and the ketogenic meal plan will ensure that you get the body that you want.

The post The Ultimate Guide to the Ketogenic Diet appeared first on Fit Simplify.

The Top 6 Protein Sources

•  Seafood (anchovies, mackerel, herring, sardines, trout, tuna, salmon, oysters, scallops, shrimp, flounder
• Poultry (chicken and turkey – skin removed
• Dairy (reduced on low fat milk, cheese, yogurt
• Meat (lean cuts of beef, pork, lamb, bison, ostrich, venison
• Eggs (the perfect protein source!)
• Protein Powder (unsweetened whey or egg white based)

Top 10 Fibrous Carbohydrate Sources

• Broccoli
• Spinach
• Asparagus
• Cucumber
• Tomatoes
• Cauliflower
• Brussels Sprouts
• Celery
• Spring Onions
• Peppers (Red or Green)

Top 11 Monounsaturated Fat Foods

Monounsaturated fats have the ability to reduce blood cholesterol levels and insulin levels. The best food sources of monounsaturated fats are:

• Olives
• Nuts
• Avocado
• Olive Oil
• Canola Oil
• Peanut Oil
• Rapeseed Oil
• Pistachios
• Macadamia Nuts
• Hazelnuts
•  Brazil Nuts

Top 11 Sources of Omega 3 Fatty Acids 

• Salmon
• Sardines
• Herring
• Mackerel
• Rainbow trout
• Albacore tuna
• Flaxseeds
• Walnuts
• Fish Oil
• Krill Oil
• Flaxseed Oil

Top Ten Alkaline Foods (that you need to start eating today to balance your pH and kick-start your fat loss)

• Cucumbers
• Kale
• Sprouted Beans
• Avocados
• Salad Greens
• Broccoli
• Cabbage
• Celery
• Beets
• Asparagus

Top 10 Sources of Iodine

Your thyroid gland is a key factor in your weight loss success. That’s because the thyroid, located in your neck, is responsible for regulating metabolism. The more iodine you take, the more you balance out your thyroid.

Eat foods that high in iodine content, such as . . .

• Canned tuna
• Canned sardines
• Cod
• Boiled eggs
• Plain Yogurt
• Bananas
• Strawberries
• Canned Corn
• Lobster
• Green beans

7 Superfoods to Eat Daily

Grapes – Grapes pack a powerful blend of health enhancing and weight loss inducing benefits into a delicious snack food that you can overindulge in without guilt.

Almond Nuts – Almond nuts have been shown to reduce colon cancer while eating any sort of nut dramatically reduces the risk of heart disease. If that is not impressive enough, scientists believe that getting into the habit of eating nuts every day will prolong a person’s life by two years.

Goji Berry – Goji berries are causing a sensation in the nutritional world, with researchers calling them the Rolls Royce among berries. Here’s why you need to get in the goji berry habit…

• They contain 500 times more Vitamin C than oranges
• They contain Vitamin E, which is very rare in a fruit
• They contain more beta carotene than carrots
• They boost testosterone
• They enhance the libido
• They contain 19 amino acids, including the essential amino acids
• They contain 22 trace minerals, including zinc, calcium and selenium
• They lower blood sugar levels
•  They decrease cravings by providing satiation faster than any other berries.

Apples – Apples are a powerful source of antioxidants. They are also a natural source of phytonutrients that promote the health of your bones.

Avocado – Avocados are overflowing with plant sterols, which have been shown to lower cholesterol levels. Studies have also revealed that avocados help to lower LDL (bad) cholesterol levels as a result of their high content of monounsaturated fats.

Green Tea – Green tea has amazing thermogenic properties that can help you to burn off fat naturally. As a natural thermogenic agent, green tea has the ability to raise the body’s temperature to burn calories.

Grapefruit – Grapefruit’s secret weapon is its ability to control insulin. In turn, balanced insulin levels control blood sugar which, in turn, controls hunger. Since insulin is also a fat depositing hormone, it will also control the amount of fat which is being stored.

Ten Essential Herbs & Spices

Turmeric – The active ingredient in Turmeric, curcumin, attaches itself to the fat cells and encourages them to shrink and contract by suppressing the blood vessels needed to form fat tissue.

Cumin – Cumin is rich in phytosterols, which are plant-derived chemicals which have the ability to absorb cholesterol. In addition, cumin can give a potent boost to the metabolism

Capsaicin – Found in red hot chili peppers, capsaicin boosts the rate of metabolism, with a resultant faster calorie burn. Capsaicin is also a stimulant of adrenal production, which leads to a powerful surge of energy.

Basil Leaves – Basil is an amazingly effective anti-inflammatory herb with extraordinary healing benefits. It aids greatly in the digestive process, helping you to burn more calories. Basil also helps kill harmful bacteria that cause food poisoning.

Parsley – Parsley has powerful cleansing properties that help you to flush out your digestive system and lose weight. It is also very rich in calcium

Tarragon – Tarragon is an aromatic perennial plant which is rich in phytonutrients. These compounds function as powerful antioxidants. They are also co-factors in the metabolism process which speed up fat burn, leading to accelerated weight loss.

Ginseng – Ginseng will balance your metabolism. This will allow you to burn more calories 24 hours a day – even when you’re sleeping. Moreover, ginseng is the world’s greatest natural energy booster.

Guggul – Guggul aids greatly in improving thyroid function, which, in turn, regulates the metabolism, improves digestion and prevents the conversion of carbohydrates to triglycerides. At the same time, it helps to reduce the cholesterol level in the body.

Ginger – Ginger has the amazing ability to expand the blood vessels, which increases the body heat and so speeds up fat burn. If that’s not enough, ginger is a great appetite suppressant and satiate.

Garlic – Garlic has long been recognized as a superior health-enhancing herbal compound. Though it’s more than one hundred biologically beneficial compounds, it is a powerful detoxifier, metabolic booster, and diuretic.

Licorice Root – The natural compounds found in this common candy product can help to boost your metabolism and burn more fat. The active compound in black licorice is glycyrrhetinic acid. This compound is 50 times sweeter than sugar. Unlike sugar, however, it actually increases fat burning in your body.

The post Top 75 Healthy Foods You Should Add to Your Diet appeared first on Fit Simplify.

The word diet has morphed in meaning over the years. Originally a person’s diet referred to their general pattern of eating. Nowadays we use the word primarily to refer to a temporary restriction of food intake. Often diets involve extreme restrictions of calories (anything under 1,200 calories per day for women and 1,800 for men is considered extreme). By definition, then, diets cannot be sustained for an ongoing period. And, while it’s true that they will allow you to lose weight while you’re on them, you won’t be losing the kind of weight that you want.

Muscle needs to be preserved and so does water. Yet, these are the very things that will be first to go on a restricted calorie diet. And there’s even worse news. Restricted calorie diets will actually make you fatter due to a little thing called the starvation response.

Humans can survive for a long time without food. The reason is that our bodies are great at storing energy as fat when food is plentiful as insurance against the lean times. Secondly, our bodies are able to adapt to periods of starvation by decreasing energy expenditure and enhancing their fat storage ability. So, when we go into a low-calorie diet situation, the body goes into survival response mode. It slows down the metabolism and stores more energy as fat. These are the exact opposite bodily responses to what you want to happen. They are also the main reasons why you should never again waste your time, money and energy on a restricted calorie diet.

6 Vital Reasons to Avoid Low-Cal Diets

1. They make you hungrier: All you end up thinking about is food. Eventually, this will lead to cravings and inevitable binges. All of these things are counterproductive to your fat loss goals.
2. They reduce your metabolic rate: Ideally you want to do things that will speed up the rate at which your body burns calories. As we’ve already seen, though, restrictive calorie diets bring on the starvation response. One adaptive response of the body is to slow down the rate at which calories are consumed – the exact opposite of what you are trying to achieve.
3. They eat away at your muscle mass: In its attempt to conserve energy during a period of restricted calories the body will try to shed muscle in order to do less work. Muscle burns more calories than fat and so getting rid of it will help the body to conserve energy. However, muscle is what gives your body its shape, strength, and power. You simply cannot afford to give any of it up.
4. They leave you with no energy: Under a restricted calorie diet, you will be more fatigued, weaker, and unable to sustain physical and mental focus. Yet, to effectively lose fat, you simply must engage in regular periods of sustained intense exercise. Low-cal diets will not allow you to do that.
5. They make you stressed: Dieting is a physical stress that triggers the release of the muscle-wasting hormone cortisol. The fewer calories you take in, the more cortisol is released. Cortisol is known as the stress hormone. You don’t want any more than you’ve got right now.
6. They lower your testosterone levels: A part of the starvation response is to cut back on testosterone production. Testosterone contributes to muscle maintenance and growth. This, then, is another way that a low-cal diet will lead to loss of muscle mass.

5 Ways to Outsmart Fat

1. Commit to a lifestyle change: Forget about restricted calorie diets and start getting your mind around the idea that you will be adopting lifestyle habits that will become a part of your lifestyle – forever.
2. Preserve your muscle mass: Muscle burns 5 times as many calories as fat does. So, the more muscle that you carry on your body, the more calories you’ll be burning, even when you’re sleeping! To ensure that you are maintaining your muscle mass, engage in regular resistance training, get plenty of protein and stay away from restrictive diets.
3. Combine periodic limited food restriction with regular exercise to burn fat: By combining exercise with nutrition, you’ll be building muscle, increasing strength, riding yourself of fat and improving your cardiovascular fitness, all while putting your metabolism into overdrive.
4. Cycle your low-calorie periods: Dropping your caloric intake 200-250 calories below your maintenance level is a smart move when trying to lose body fat. Occasionally cycling back to your maintenance level is even smarter. Doing so will promote hormone release, give the metabolism an extra boost and giving you a mental lift at the same time.
5. Be patient: Expecting rapid fat loss too quickly will set you up for failure. If you’re doing everything right all the time (and who does that?) you can expect to lose a maximum of 2 pounds per week. Keep it up and that’s 100 pounds in a year.

Create the Plan That’s Right For Your Body

The amazing thing about the way that we humans are made is that, although we are all exactly alike internally in terms of our body organs and systems, each one of us is unique as to the rates at which our bodily functions operate. The rate at which we metabolize food, produce hormones and build muscle vary tremendously. Appreciating this allows us to understand that no two people will respond alike to a training and eating program. That’s why it makes sense to customize a nutritional and exercise program to our situation.  It’s also why we should never fall into the trap of comparing ourselves to others. Doing so will inevitably lead to the negative thinking that has no place in the mind of a successful fitness and body shaping enthusiast.

6 Key Genetic Factors that Impact Fat Loss

1. Basal Metabolic Rate (BMR): A person’s BMR is the number of calories that they require every day just to function. For men, the average BMR is 1,900 calories and for women, it is 1,400 calories. A number of genetic factors affect our BMR, including the size of our organs and thyroid.
2. Fat Cells: Some people are born with more cells than others. We cannot reduce our number of fat cells without the aid of liposuction. We can make them a lot smaller, though. Obviously, people with more of them will have to work harder.
3. Muscle Cells: People with more muscle fiber in their body have more potential to build mass than those with less. And, as we’ve seen the more muscle you have, the more efficient your body’s fat furnace will be.
4. Digestive System: Our digestive systems, while fundamentally the same, vary greatly in the detail. Stomach sizes vary tremendously, as does the amount of hormone release.
5. Allergies: Many people are lactose intolerant. Others suffer from a host of food allergies. Irritable bowel syndrome is a condition that will severely impact upon a person’s nutritional plan.
6. Metabolic Disorders: Some people suffer from insulin and blood sugar related metabolic problems which impact upon their ability to digest carbohydrates. Their inability to convert carbs to energy leaves them feeling lethargic and moody.

Eating for Your Body Type

The 3 basic body types are:

• Ectomorphic – lean and skinny
• Mesomorphic – muscular and athletic
• Endomorphic – soft and flabby

Most people are a combination of 2 of these body types, with a predominance toward one. Let’s take the example of well-known actor Tom Hanks. Tom’s body has certainly changed over the years (think “Castaway”) but his basic body-type has not. Tom is an endo-mesomorph.

It is important to identify your own predominant body type. Then you’ll know how to tweak your eating plan to suit your body type. The following guidelines will allow each body type to do just that;

• Ectomorph – Keep your caloric intake high / take a protein supplement / take in 50% of your caloric intake as carbohydrates.
• Mesomorph – Stay strict on your food quality / Follow a 50-30-20 carb, protein, fat ratio
• Endomorph – Reduce your carbohydrate intake / avoid junk food at all costs / increase cardiovascular exercise.

Portion Control

In the Western world, most people simply eat too much food at the wrong time of day. Typically breakfasts are light (except on weekends when they are often excessive), lunches are well portioned and dinners are way too big. Most of us have been eating this way all of our lives. To make physical changes, though, we have got to make changes to our ingrained eating habits. Paying attention to your portion size is imperative. Get out of the mindset that you have to eat everything on your plate. Instead, learn to listen to your body and learn to know when you are full.

It’s an interesting exercise to take a look at the changing size of dinner plates over the decades. They’ve gotten bigger. And so have our waist-lines. Coincidence? I think not. One practical thing that you can do is to go out and buy smaller dinner plates.

The post Why Diets Don’t Work – And What Does appeared first on Fit Simplify.

Rather than filling out your food diary as you eat your foods during the course of the day, though, leave the task until the evening. In fact, make a little ritual out of it. Get yourself comfortable on the couch with your food diary, your water bottle and an online calorie calculator.

As you begin recalling and recording what you’ve eaten throughout the day, you will proceed with the mindset that your eating for the day is done and is now being recorded for posterity. You are now looking back on your day’s eating – there is no way that you are going to add anything new to your list; it doesn’t work that way.

As you write down the foods that you’ve eaten, also record how you were feeling at the time you ate them, along with the situation you were in. If you identify that, during times of stress, you are eating more than the usual amount or you’re eating junk food, you can probably identify yourself as an emotional eater. An emotional eater is someone who eats in response to stress.

Once you have listed the foods that you’ve eaten, along with the way you felt and the situation you were in, you will now be able to identify your psychological triggers. Psychological triggers are situations that cause certain behaviors on your part.

So, what can you do with this information? If you know that you are going to face a stressful situation, you can either avoid the situation all together, or substitute another behavior, i.e. instead of watching TV, read a book.

In conjunction with analyzing the emotional and situational factors associated with your eating, you can benefit greatly by tracking your calorie consumption by way of your food diary. In fact, many experts belief that tracking your calories is the single most important thing you can do to improve your eating habits.

There are a number of ways to easily and conveniently track your calories. The first is by using a mobile app. A great app that makes it really easy to input your foods and keep track of how many calories you’re consuming is Lose It.

You can download LOSE IT here.

Of course, you may prefer to record your calories the old school way, which is in your food diary, along with the information we’ve already discussed. You can use a whole host of websites to find the calorie content of the foods you eat.

Most calorie counting recommendations suggest that you only do so for a week, or two at most. However, the very act of sitting down and thinking about what you’ve been eating is a great psychological aid to weight control. Sitting down and going over your good, and possibly not so good, food choices throughout the day is going to make you very unlikely to reach for any extra calories. That’s why you should get into the food diary habit and set aside time every night to contemplate your daily caloric consumption.

Action Plan:

Step One

Go out and purchase yourself an attractive food diary. Keep it in a handy spot and take pride in completing it every day.

Step Two

As you go through your day, remember that you will be recording what you’re about to eat in the food diary. How will you explain that chocolate chip muffin to yourself tonight?

Step Three

Have a set time each night when you sit down and complete your food diary. Put on some soothing music, put your feet up and enjoy this time to do something just for you. Have your water bottle with you and sip from it as you complete your diary.

Step Four

Analyze the results of your food diary. Identify trends in terms of situational and emotional eating. Look for ways that you make changes in order to overcome any unwise eating choices that you have identified

Your Eating Out Survival Guide

Eating out is one of the great enjoyments of life. The good news is that eating out doesn’t mean that you have to sabotage your diet. In this chapter, you will discover the 6 steps that will allow you to enjoy the best of restaurant fare while staying on track with your Miracle Fat Loss plan.

Step 1: Avoid GM Foods

9 GMO Foods to Avoid:

(1)        Corn

(2)        Soy

(3)        Refined Sugar

(4)        Papaya

(5)        Canola

(6)        Cotton

(7)        Dairy & eggs

(8)        Zucchini

(9)        Conventional meat

Check if the restaurant uses GMO corn, soy, and canola oil.

Hidden GM Foods to be aware of:

• Aspartame
• Ascorbic Acid
• High Fructose Corn Syrup
• Maltodextrins
• Yeast Products
• Hydrolized Vegetable Protein
• Sodium Citrate

Step 2: Ask Questions

Don’t to be shy to ask to speak to the restaurant manager. Here are some key questions to ask:

• Where do they buy their produce?
• Do they use organic, grass-fed meats?
• What type of oil do they use?
• Do they import their cheese?
• Ask your server which is the healthiest dish?

Step 3: Analyze the Menu

Unhealthy buzz words to be aware of . . .

• Golden
• Crispy
• Battered
• Crusty
• Deep Fried
• Pan
• Loaded
• Jumbo
• Stacked
• Creamy
• Cream
• Cream Sauce
• Casserole
• Chowder
• Bisque
• Alfredo
• Curry
• Sweet and Sour
• Coated
• Dipped in Batter
• Wrapped In
• Puffed Pastry
• Pastry Shell

Step 4: Heighten Your Healthy Food Radar

• Check what dishes the restaurant makes to order – check if you can substitute out unhealthy items
• Look out for steamed vegetables, poached fish and poached eggs
• Make your own salad dressing with olive oil, vinegar and lemon juice
• Refuse sodas, sweet tea and sugary mixed drinks
• Check if the food is made from scratch
• Check the menu for the following words:
• wild caught
• grass fed
• organic
• locally sourced

Step 5: Have a Survival Kit

Sometimes, you will find yourself at a restaurant with no good eating options. At these time, having a food survival kit can be a life-saver. This often happens when you’re traveling. The following survival kit foods will always give you a way out:

•  Whole avocado
• Nuts
• Lemon
• Organic Almond Butter
• Chia Seeds
• Organic Green Powder

Step 6: Know What Fast Foods to Avoid

Always avoid these foods at fast food restaurants . . .

• Condiments: ketchup, mayonnaise, BBQ sauce
• Soda
• Any fried food

Here are your healthiest fast food options . .

McDonalds:

Order a Grilled Chicken Deluxe – without the high fat sauce. Instead add ketchup and extra lettuce and tomatoes. To enhance that feeling of fullness have a water bottle with you and drink about 12 oz with your burger. Slow down while eating your fast food burger. The Grilled Chicken Burger will give you the protein and carbs to replace one of your daily meals.

Taco Bell:

Go for a Grilled Chicken Burrito – it’s low in calories, low in fat and contains a serving of protein and carbohydrates. Ask for extra lettuce and tomatoes. You can have all the salsa you want. Stay away from the cheese and sour cream though. If you don’t feel like a Grilled Chicken Burrito, go for a Chicken Soft Taco.

Burger King:

Ask for a BK Broiler Chicken – You want the lettuce, tomato, pickles, ketchup and mustard – but not the mayo. You don’t want any of that high fat special BK sauce either.

Wendy’s:

Chicken Salad: Wendy’s offer fat free ranch or Italian dressing to go with your salad. Just hold the cheese and breadsticks. Of course, you can also opt for the grilled chicken sandwich.

Subway:

Roast Turkey Sub: The six-inch turkey breast sub with pickles, jalapeno peppers, lettuce and tomato is the best choice here. Ask them to hold the mayo and oil. You can top the sandwich off with vinegar and a little salt and pepper.

KFC:

Tender Roast White Meat Without the Skin: Try the tender roast white-meat chicken pieces without skin and a small serving of mashed potatoes and gravy. Make sure to order the chicken without the skin – that’s where most of the fat is.

The post Lose Fat Faster with a Food Diary appeared first on Fit Simplify.

To overcome that scenario, you have got to be smarter than your circumstances. Meal prepping is a proven way to be able to maintain your clean eating habits no matter how hectic your life gets. But, for the uninitiated, meal prepping can seem quite daunting. In this article, we provide 16 meal prepping hacks to allow you to stick to a clean diet regardless of hectic your life gets.

Hack #1: Start with a Plan

Your meal prepping program needs to start with an evaluation of your actual nutritional requirements. Work out your daily caloric requirements, how many meals you will be eating each day and your proportions of macronutrients (proteins, carbohydrates, and fats)

Hack #2: Build Slowly

The easiest way to fail is to attempt to meal prep a whole week at a time from the start. You really need to ease into this process. Start by prepping a couple of days at a time. For example, on Sunday afternoon, you could prep your meals for Monday and Tuesday.

Hack #3: Prioritize

Analyze your week and zoom in on the trouble areas when it comes to getting your meals in. If you are a busy working person, it could be that your dinner meal is the biggest challenge. At the end of a long day, you may be tempted to grab a pizza or some other high carb option. So, start by just prepping your dinner meals so that, when you get home, you can simply grab a meal out of the freezer.

Hack #4: Have a Recipe List

Meal prepping is all about saving time. So, you don’t want to be eating up the hours on meal prep day, which usually works out to be Sunday for most people, trying different recipes each week. Make a list of tried and true recipes that you know and love. Ideally, the recipes that you use on a Sunday afternoon, or whenever you do your prep, should have cross-over ingredients.

Hack #5: Make a List

It may seem obvious, but most people hit the grocery store without a written shopping list. They think that they’ll be able to remember everything they need, only to get home to discover they’ve forgotten the sweet potatoes or zucchini. The solution is simple – make a grocery list of everything you will need for your meal prepping session, based on the recipes you plan to use.
Research also shows that people who shop from a grocery list end up filling their trolleys with healthier food choices and make fewer impulse buys.

Hack #6: Prep Food that you LIKE

You will come across all manner of super healthy recipes. But if you don’t actually like the food that you are preparing, you are not going to stick with the whole meal prepping thing. So, make sure that the recipes you are going to prepare are the foods that you actually enjoy eating. Of course, you don’t want to get bored with your food, so you should try new things – just make a small batch first to check it out on your taste buds!

Hack #7: Prep Ahead of Time

Prepping your meal ingredients ahead of time will make your life so much easier. When you get home from shopping, chop up your vegetables and place them in sealed bags or Tupperware containers. That way you’ll have them readily available for snacks anytime you feel like a nibble. Portion out such snacks as nuts and crackers into portion controlled baggies so they are ready to grab and go.
Cut up and portion out your meats so that they are ready to put into recipes at a moment’s notice. Another bonus of portioning out your foods is that you will be able to portion out your serving sizes in terms of protein, carbohydrate and fat amounts.

Hack #8: Roast Ahead of Time

Roast a large batch of vegetables in advance. That way they will be ready to use in sandwiches or as a side dish (you can even throw them into your soups). Carrots, zucchini, peppers, and pumpkin are all great roasting choices. When roasting, go with vegetables that require a similar amount of roasting time. Vegetables such as cherry tomatoes, mushrooms and asparagus should be roasted separately to cauliflower, zucchini, and potatoes.

Hack #9: Cook Protein Ahead of Time

Protein is a key component of every meal. Make sure you get every meal right by prepping protein ahead of time. You can then store it in portion size in your freezer of fridge. Have at least two sources of protein on the go at the same time, such as chicken and fish, or eggs and lean pork. Always have plenty of protein meal additives on hand ready to put into salads or to have as a stand-alone snack.
You can make sure that you are meeting your daily protein requirement by investing in protein bars and whey protein powder.

Hack #10: Use Spices

If meal prep is going to work long term for you, then you need to be continually enjoying the foods that you have prepared. If you find it bland or boring after a couple weeks, you are not going to be motivated to keep it going. That’s why you should find a couple of marinades that you really love nd use them liberally. Try mixing Dijon mustard, lemon juice, olive oil, salt and pepper for a great marinade that you can use on salads as well as chicken and vegetables.

Hack #11: Wrap Properly

Once you have cooked your food for the upcoming days, you now have the job of dividing it up and storing it. Make use of plastic wrap, bags, and airtight containers. If you invest in plastic containers, be sure to go with BPA free options with lockable lids. If you aren’t keen on lingering smells from last week’s meals, go with metal or glass containers.

Hack #12: Play It Safe

Once you have cooked your food, you will need to store it quickly. However, you need to make sure that it is completely cooled before you put it in the freezer or fridge. If you put warm foods in your freezer, it can bring down the freezer temperature, resulting in surrounding foods being partially thawed and then refrozen. The result will be mushy food that you won’t want to eat.
On the other hand, don’t allow your cooked food to stand for more than an hour before cooling it. Place it in a wide, shallow container and then put it in the fridge to cool it. From there move it to the freezer.

Hack #13: Correct Your Fridge Temp

Your refrigerator should be set below 40 degrees. At this temperature, the bacteria that causes damage to your food grows most slowly. This allows your food to last longer. As far as your freezer goes, it needs to be set below zero degrees.

Hack #14: Use It Quickly

You should consume any meals that you have stored in your fridge within three days. Foods that you lace in the freezer should be firmly sealed in an airtight container. This will prevent freezer burn.

Hack #15: Label Freezer Foods

Once a food item has been sitting in your freezer for a while, it may not be as recognizable as when you first put it there. That is why you should clearly label the food and the quantity that you have put in your freezer. You should also include the date that you prepared the food. Use a sharpie. Food in the freezer will eventually spoil – it just takes longer than that in your refrigerator.

Hack #16: Defrost

Pull your meals out from the fridge the night before you plan to eat and allow it to defrost in your fridge. According to the National Center for Home Food Preservation, thawing foods at room temperature or in warm water puts it in the danger zone for the rapid growth of bacteria.

Conclusion

Meal prepping is one of those good habits that really can make your life a whole lot easier. Like any habit, however, it will be a little painful at first. You should block out a whole morning or afternoon when you first begin prepping your meals. Crank up the music and make it a fun experience.

By following the 16 hacks that we have provided you will be able to make a great success out of meal prep. As a result, you will be able to conquer the challenge of not having enough time to stick with your clean eating habits. Your body will reap the rewards by being fitter, leaner and healthier.

The post Meal Prepping: The Secret to Eating Clean appeared first on Fit Simplify.

Your reaction to keto may have been to dismiss it as yet one more of those wacky weight loss fads designed to make a quick buck for some savvy fat cats. That’s a perfectly understandable reaction. After all, the concept of eating as much fat as you want in order to get skinny almost appears to be an oxymoron – and one that you’d have to be a moron to buy into.

Now, I could cite a ton of studies to ‘prove’ to you that the ketogenic diet is actually a perfectly rational science-based, logical and practical nutritional weight loss program. I could even produce testimonials from thousands of people who have achieved phenomenal fat loss results – and kept that weight off – by following the keto diet.

In this article, however, we will present you with the history, science facts behind this method eating. That way you’ll have the knowledge that you need to decide if keto is for you.

Keto Background

The Ketogenic is not new. In fact, it was developed way back in 1924 by the Mayo Clinic in order to treat children with epilepsy. It fell out of favor in the 1940’s with the surge of anti-seizure medications. Then keto was completely pushed to the wayside as the anti-fat movement sold us all on the lie that dietary fat was the reason that we were becoming obese.

In 1994, the ketogenic was back in the spotlight when Hollywood highlighted the case of Charlie Abrahams, a young epileptic whose family took him off anti-seizure medications in favor of a high-fat diet.

Two decades later, keto is recognized, especially in the fitness world, as an incredibly effective way to lose fat and increase your energy levels.

So, what’s it all about?

Keto Basics

The Keto diet is a high fat, moderate protein, low carb diet. So, it focuses on your macronutrient intake. Everything you eat contains the three macronutrients…

• Fat
• Carbohydrate
• Protein

On keto, your ratio of these macros is as follows:

• 75% from fats
• 20% from proteins
• 5% from carbohydrates

The goal of the keto diet is to get, and stay, in the state of ketosis. Ketosis is a metabolic state wherein your body will break down your own body fat to fuel your daily functions and activities.

On the traditional high carb diet, carbohydrates are broken down into glucose, which is what fuels the body. However, it also causes a huge surge in blood sugar levels. As a result, the pancreas releases insulin to clear the blood sugar out. But this leads to an overcompensation which drives hunger, causing us to crave more carbs. In this way, a vicious cycle is set up.

In contrast, when eating a high-fat diet, the body will break down those fats for use as energy. In addition, when your carb intake is very low, it will turn to the fat that is stored on your body to get the fuel that it needs to function. In effect, your body will switch from being a glucose-based energy system to a fat-based energy system.

In addition to providing a ready source of clean energy, fat produces no insulin spikes which means that you will not experience cravings or mood swings.

The keto diet teaches the body to use stored fats first as energy rather than just storing it. When fats are burned for energy, ketones are produced and used as the primary energy source. When this occurs you are in the state of ketosis.

What’s the Pay Off?

What will going keto do for you? Here are the 7 key benefits:

Burn Body Fat

Your body will be able to tap into the stored fats in your body as its main fuel source.

Reduced Insulin Levels

Your body will have a lower level of insulin, which will cause greater lipolysis and free glycerol release. You will then be able to more readily produce such valuable hormones as human growth hormone and testosterone.

No More Hunger Pangs

A high-fat diet is extremely filling. That means that you will no longer be craving food. As a bonus, you will be eating fewer overall calories which, in itself, will help you to lose body fat.

Toxin Removal

The ketones in your body will flush out waste product through your urine. In effect, you will be going through a constant detoxification process.

Balanced Blood Sugar Levels

When you cut back on your carb intake, you will no longer have the dramatic ups and downs in your blood glucose levels that cause cravings, mood swings, and energy crashes.

Lowered LDL and Increased HDL Cholesterol Levels

The excess glucose in the diet of a high carb consumer leads to increased cholesterol levels. When you cut back the carbs, there will be far less glucose in your blood, which will reduce your LDL (bad) cholesterol levels. At the same time, your HDL (good) cholesterol will increase.

Reduced Blood Pressure

A diet that is low in carbs has been proven to effectively reduce blood pressure levels. This dramatically reduces the risk of heart disease, stroke, kidney failure and other diseases.

What to Expect from 7 Days On Keto

Transitioning to anything new is a challenge. Overhauling something as fundamental as the way you eat is especially challenging. When it goes against the grain of everything you thought you knew about eating for weight control and health, the challenge level is ramped up another few notches.

But that doesn’t mean that transitioning to keto is beyond your ability. Rather than being a restrictive diet, keto is actually a liberating way to eat. Once you get your mind away from carbs as the food of choice and embrace fat, you will discover a whole new world of delicious tastes and flavors.

In fact, the biggest problem that most people encounter when they start keto is a feeling of guilt that such delicious fat food can’t really be good for them.

When you start on the keto diet, your body is being asked to undergo a fundamental shift in the way that it produces the energy that you need to function. Your goal is to flip the switch from a glucose-based energy system to a ketone-based energy system.

This transition is achieved by removing the glucose from your system, leaving your body with no choice but to use fat as its energy source. As glucose is simply the digested form of carbohydrates, severely cutting back on your carb intake will get you in that state. For most people, ketosis can be achieved within 72 hours.

Carbohydrates are like drugs. When you start to pull them away, your body fights back. As a result, you will experience carb withdrawal symptoms. This is known as ‘keto flu’ and lasts for 1-4 days. The symptoms of keto flu are…

• Fatigue
• Sugar cravings
• Nausea
• Stomach upset
• Dizziness
• Lack of mental clarity

Keto flu is not a pleasant experience. It may make you question yourself, thinking that you must be crazy to be doing this keto thing.

Remember, though, that your body is going through a revolutionary and profound change – one that will supercharge the way that you produce energy and burn fat. It is simply going through the adaptive phase. Stay mentally strong and your keto flu symptoms will soon disappear.

There are things that you can do to alleviate the effect of keto flu. Here are 3 ways to ensure that its effects are minimized:

Take Electrolytes

There are three electrolytes:

• Sodium
• Magnesium
• Potassium

When you’re on the keto diet, you suppress the insulin hormone. It allows you to burn fat. However, insulin is also the hormone that tells your kidneys to store sodium. As a result, your body flushes all the sodium from your body. It is critical that you replace it. To do that you should eat salty snacks and remember to salt your food. A great way to ensure that you are getting enough sodium is to drink a cup of chicken broth each day. This is the Number One solution to overcoming the effects of keto flu!

Increase your potassium and magnesium intake by eating avocados and green leafy vegetables.

Limit Protein Intake to 20%

On the keto diet, your goal is to eat 75% fat, 20% protein and 5% carbs. If you eat too much protein, the body is going to convert the excess to glucose, just as if you were eating carbs. That will send mixed signals to your body and prevent you from getting into ketosis. Look for proteins that contain high levels of fat.

Limit Workouts

During the transition phase to keto, your body is going through a huge number of physical and metabolic changes. If you overtrain in the gym and don’t allow your body time to rest, you are going to find it hard to cope and your keto flu symptoms will be increased.

That is why we recommend that you take the entire 7 days of the keto challenge as a week off from your gym training or other exercise routines. Take this week to focus exclusively on your nutrition. You are not going to lose results, go backward or start breaking down muscle tissue. Instead, you will be giving your body the time it needs to complete its reset to set you up for unprecedented future gains.

The keto flu is just one very short battle that you will conquer. Once you get beyond it, you will feel great. Your energy levels will be through the roof, and your body will have become a fat burning turbo engine.

The post Everything You Need to Know About the KETO Diet appeared first on Fit Simplify.

Protein is, in fact, the key to winning the weight war. In this article we discover what lies behind protein’s fat fighting power – and find out how you can optimize your diet to fully benefit from this amazing macronutrient.

Protein & Weight Loss

The word protein is derived from the Greek proteios, meaning ‘most important.’ Along with carbohydrates and fats, it is one of the three macronutrients.

There are three ways that protein helps us to lose body fat:

• It helps us to build lean muscle tissue. Once you take away the water, muscle tissue is almost exclusively made of protein.
• Protein has a higher thermic effect than either carbohydrates or fat. During the process of digestion, some 25% of protein calories are used during digestion, compared to just 6-8% for carbs and 2-3% for fat.
• Protein fills you up, which helps you to go longer between meals without feeling hungry again.

There are a large number of studies that have shown that the combination of these three factors are effective factors in fat loss. People who are assigned to eat more protein lose more fat. Retain more muscle tissue, have less hunger, and eat less total food.

In contrast, studies have shown that lower protein intake leads to overeating, fat gain, and muscle loss. Such results have led some researchers to propound the protein leverage hypothesis, which states that humans have the ability to keep track of how much protein we’ve eaten. This tracking system, it is claimed, is the ultimate controller of appetite. We eat more food when we have less protein in our meals,and less when we have more.

According the protein leverage hypothesis, then, hunger is really a quest for protein.

This protein leverage hypothesis seems to gel with what we see in society. Researchers have been scratching their heads for decades at the statistics which show that the wealthiest people in society are also the leanest, while the poorest people are the fattest. Of the three macronutrients, protein is the most expensive. So, if all that you eat is low-quality, mass-produced food, you’ll need a lot more of it to reach your body’s internal protein target.

The bottom line is that if you eat cheap, low protein foods, you will get bigger and fatter.

Not All Proteins Are Created Equal

Protein is a lot like a train, with a whole lot of cars adjoined to it. Each of those cars is an amino acid.  You many know that 60% of your body is water. Well, the balance of 40% is mostly taken up with protein. That is because protein is the building mortar of every single part of us. Our skin, hair, toes, muscle cells and organs are all made of protein.

There are twenty amino acids, which are the building blocks of protein. Of these, nine are unable to be manufactured by the human body. These are considered to be essential amino acids and must come from the foods that we eat. The nine essential amino acids are:

• Phenylalanine
• Valine
• Threonine
• Tryptophan
• Methionine
• Leucine
• Isoleucine
• Lysine
• Histidine

When it comes to building muscle, leucine is the most important. Muscle is crucial to fat loss. That’s because muscle tissue takes a lot more energy just to maintain itself than fat tissue does, by a factor of 5! So, every extra pound of muscle that you have on your body with allow you to burn more calories every second of the day – even when you’re sleeping.

As a result of this a higher amount of muscle mass will give you a higher resting metabolic rate. You will also burn more calories during digestion.

Maximum protein synthesis is believed to happen when you have 1.5 grams of leucine in your muscle tissue. The best foods to get leucine are:

• Chicken breast
• Cottage cheese
• Soybeans
• Whey protein

How Much Protein?

Researchers have tried to figure out the ideal protein intake in terms of protein leverage. They believe that 30% of total calories is about right.

In a meta-study, researchers examined 24 weight-loss studies that compared higher protein diets (25 to 35% of total calories) with standard protein calories (12 to 18%); study participants ate the same amount of fat and total calories. Individuals who ate more protein lost one pound more, on average, over a variety of durations, from a month to a year.

Now, you may think that one pound isn’t very much. However, the subjects ate the same amount of food. Those eating more protein not only lost slightly more weight but also improved their body composition by gaining a small amount of muscle and eating more fat than those who are less protein.

So, if you are taking in 2000 calories per day, you need to be consuming 750 protein calories per day. To find out how many grams that is, we need to divide that figure by four (because there are 4 calories in every gram of protein)

600 / 4 = 150 grams

The most effective way to get this protein into your body is to spread it over the course of your day. Researchers have published several studies in which consuming six meals per day have proven to be more effective at fat loss than three larger meals. This generally works out to eating every three hours. In the case above it would have you consuming 25 grams of protein at each of your six meals.  

As we mentioned at the start of this article, the most common belief about protein is that it builds muscle. Building muscle gives your body it’s shape. It can mold your body into the look of an athlete. And here’s the kicker for fat loss. . .  It takes a lot of calories to maintain muscle mass.

So, every time you add a gram of muscle tissue to your body, you are transforming your system into a fat churning machine.

Key Protein Research

Let’s take a look at some of the exciting research that has ramped up protein’s fat loss profile in recent years.

Another major advantage of protein?

Unlike carbohydrates or fats, taking in high levels of protein does not play havoc with your insulin levels!

A lot of diets promise rapid weight loss. That is never what you want. You should only ever be interested in the loss of body fat. Why? Because, weight loss usually means that you’re getting rid of a tiny bit of fat and a whole lot of muscle. 

Your Protein Plan

Your protein fat loss plan has 3 aspects to it:

(1)         You are going to be eating a quality protein source at every meal.

(2)         You will be eating five or six times per day (every three waking hours).

(3)         30% of your total calories will be protein.

References

(1)    Paddon-Jones, D., and Leidy, H. 2014. Dietary protein and muscle in older persons. Current Opinion in Clinical Nutrition and Metabolic Care 17(1): 5–11.

(2)   Leidy et al. 2011. The effects of consuming frequent, higher-protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity (Silver Spring) 19(4): 818–24.”

(3)    Leidy et al. 2011. Neural responses to visual food stimuli after a normal vs higher protein breakfast in breakfast-skipping teens: A pilot fMRI study. Obesity (Silver Spring) 19(10): 2019–25.

(4) Bopp et al. 2008. Lean mass loss is associated with low protein intake during dietary-induced weight loss in postmenopausal women. Journal of the American Dietetic Association 108(7): 1216–20.

(5) Parker et al. 2002. Effect of a high-protein, high–monounsaturated fat weight-loss diet on glycemic control and lipid levels in type 2 diabetes. Diabetes Care 25(3): 425–30.

The post Why Protein is the Key to a Successful Diet appeared first on Fit Simplify.