Category: Fitness

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Fitness

A State Of Ketosis – Is It Safe?

ketosis

The obesity epidemic is highly risking the lives of many people in the US and the UK. Worldwide obesity has tripled since 1975. The worst thing is children are also commonly affected by obesity. According to a recent study by WHO, 39 million children are obese or overweight. Obesity is preventable. How? There are various ways like exercises, surgery, supplements. Following a healthy diet plan is one of the safe choices to bring the weight under control. In this article, we are going to briefly discuss the most popular diet called the ketogenic diet or otherwise called “ketosis”.

What is a Ketogenic Diet?

This is also called a low-carb high-fat diet. This is the most popular diet plan among Americans. Foods recommended in this diet have high-fat content, an adequate amount of protein, and low carbohydrates.

Did you know? Ketogenic diet was initially formulated for the treatment of epilepsy

What’s the Recommended Diet Plan in Ketosis?

The general daily calorie breakdown of the keto diet plan is as follows:

60-80% of calories from fat

20-25% of calories from proteins

5-10% of calories from carbohydrates

This ratio is formulated to help maintain ketosis state as well as overall health.

While the classical diet plan is used still today, several protocols came into effect based on the gender, height, and activity levels of the person.

What Is The Allowed Carb Ratio?

Like I said, as this is a low-carb diet, the usual intake should be around 20 to 50 grams per day.

What Is The Allowed Fat And Protein Ratio?

The main purpose of the state of ketosis is to allow your body to use more body fat. Our body digests fat and protein differently. Fat is the best source of energy and has a very limited effect on insulin level and blood sugar level. However, Protein has a great impact if taken excessively. For example, about 56% of the ingested protein converts into sugar which then upsets the state of a ketogenic diet in burning body fat. That is why, in the keto diet plan, protein is allowed only at a moderate level and is based on gender, height, and activity level.

Low Carbohydrates Vs No Carbohydrates

Meals that are rich in carbohydrates like rice, pasta, white bread, etc. tend to form belly in most people and the worst part is it is difficult to get rid of. The main advantage of the low-carb diet is that it helps in reducing the sugar levels and starch content in our body. This plan reduces weight effectively.

Some people mistake a low-carb diet for a no-carb diet. This could be highly dangerous because our body requires some carbohydrates for energy and for maintaining blood sugar levels. It is strictly advised to consult an expert dietician to know the right amount of protein and carbohydrates your body needs.

Having a healthy weight is more important to maintain overall health because it can prevent many conditions like heart disease, type 2 diabetes, high blood pressure, and more. The ketogenic diet helps you attain a healthy weight.

Benefits of a Ketogenic Diet

When you are following this diet, your body will become carbohydrate-independent as well as burning stored fat effectively.

When practicing, people consume only healthy fats. As a result, prevent any stomach discomfort in your body.

Apart from weight loss, the keto diet enhances gut health, stabilizes blood sugar levels, regulates body hormones, and improves overall cognitive function.

As it allows only saturated fats in the diet, the risk of heart attacks is greatly reduced.

Foods Allowed On the Ketogenic Meal Plan

In general, all meats, seafood, and full-fat dairy are allowed.

Fats:

Avocado oil

Ghee

Olive oil

Coconut oil

MCT oil

Butter

Meat:

Beef

Turkey

Chicken

Lamb

Pork

Goat

Veal

Venison

Seafood:

Cod

Salmon

Oysters

Mackerel

Fish

Shrimp

Crayfish

Vegetables:

Spinach

Broccoli

Cucumber

Cauliflower

Zucchini

Celery

Lettuce

Kale

Cabbage

Eggplant

Bell peppers

Asparagus

Fruits:

Tomatoes

Avocados

Lemons

Blackberries

Blueberries

Raspberries

Strawberries

Coconut

Dairy:

Organic milk

Organic cheese

Full fat yogurt

Nuts and nut milk:

Brazil nuts

Pine nuts

Walnuts

Macadamia nuts

Almonds and almond milk

Cashews and cashew milk

Pistachios

Seeds allowed:

Pumpkin seeds

Chia seeds

Flax seeds

Hemp seeds

Foods not allowed include,

Refined sugar

Legumes

Gluten

Grains

Corn Syrup with high fructose

Foods with high Glycemic-load

Medical Benefits of Keto Diets

Keto diets are used for treating several medical conditions.

Epilepsy

This diet is mainly recommended for patients with epilepsy as it reduced seizures. Pediatric epileptic cases showed the most successful results to the diet plan.

Alzheimer Disease

Ketones provide the required cholesterol and energy to the brain and help to repair damaged neurons. All these help in improving memory and cognitive function in Alzheimer’s patients.

Gluten Allergy

High-carb foods have high gluten which causes gluten allergies like the bloated stomach. Whereas, following a ketogenic diet helps in curing the stomach bloating and digestive discomforts of many patients.

Some other benefits include

Reduced cholesterol levels

Improved immune system

Reduce food cravings and appetite

Stabilize insulin levels

Final thoughts

The Keto diet is an extremely popular diet lifestyle for maintaining weight and overall health. It is cost-effective and the meals are easy to make. It is recommended to consult with your dietician today to get your diet plan for attaining successful results.

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Fitness

How to lose face fat?

Face fat is a result of several factors that include lack of proper diet, genetics, dehydration, etc. Losing face fat is a difficult job unlike other parts of the body. Having a perfect facial shape is vital as that is the first area that most people focus on. This is the main area that creates a larger impression on others. It will not be good if you have a beautiful body but not a beautiful face shape. This is why; many people are willing to reduce excess face fat. It’s very easy to achieve only if the regular facial exercises and right eating habits are followed correctly. Let us find out how to lose face fat with the following tips.

Tips to lose face fat:

Cosmetic surgery – There is no doubt that cosmetic surgery is a very fast way to reduce facial fat. However, this involves some risks so that it is better to go for other methods first. 

Facial exercises – It’s all about the cheek and chin. In the case of beginners, it is a must to do facial exercise 1 time a day for a month. Although the results are not immediate for some parts of the face, this is considered the safest method to reduce face fat. It can be learned easily and can be done just by simply sitting or standing or when relaxing in bed. Facial exercises are not only good at reducing fat but also help to protect the skin from anti-aging and reduce wrinkles effectively.

Drinking more water – You may ask what is the connection with this end. Drinking more water helps reduce hunger which makes you eat less food. Fewer calories intake is the best way to lose fat. Usually, it is recommended to take around eight to eleven glasses of water each day. 

Walking every day – A half-hour of walking will do wonders in reducing body fat. Walking is considered as a primary exercise, this increases blood circulation throughout. Hence, it is preferred to reduce fats in any part of the body. 

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Fitness

Cardiovascular fitness – a simple technique for overall wellbeing

In day-to-day life, it is very much important to follow a good diet and regular exercise. People who want to live healthy should maintain their health. The heart and lungs play a vital role in maintaining health. These organs should supply the required amount of oxygen to the entire body. If they fail to do so, then it leads to various diseases. Enhancing the ability of these organs to transfer oxygen to body tissues and other internal body parts is referred to as cardiovascular fitness. The oxygenated blood flowing throughout the body helps you stay active and healthy.

Why is cardiovascular fitness important?

Cardiovascular exercises help in increasing the body’s natural immune level, which in turn improves the ability of the whole body to fight against infections and diseases. It increases the stamina that benefits you to go through the toughest day energetically. It is also said that cardiovascular exercises will help us stay away from stress which we face in everyday activities.

How to improve?

By doing exercises regularly on cardiovascular machines like treadmills, bikes, etc. helps in increasing the heart rate effectively. Any sports like basketball, football, tennis, etc. increases the heart rate which benefits in supplying oxygenated blood to all the organs. Apart from these running, walking and jogging will also help in keeping the heart active. The main motive of these physical activities is to pump more blood to the heart and lungs and then to tissues and entire internal organs.

Benefits

Here are some of the benefits of doing cardiovascular routines:

  • Helps in lowering cholesterol
  • Lowers the blood pressure
  • Increases bone density and strength
  • Protect from heart diseases
  • Reduces the risk of affecting with cancer
  • Decreases depression and anxiety
  • Improves the metabolism
  • Improves the digestion process
  • Helps in getting good body and shape
  • Reduces the risk of getting obese or overweight
  • Helps burning calories effectively

Being healthy is everyone’s aim. It is all about handling every situation in life with energy and excitement. Cardiovascular fitness is one of the great ways to complete entire day-to-day activities actively.

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Fitness

How to reduce tummy fat?

Everyone loves to have a flat belly! But because of bad diet habits and certain health conditions, one will get the unaesthetic appearance of tummy fat. Diet plays a major role to reduce tummy fat. When comparing to men, women are more likely to get tummy fat easily due to the certain changes that occur during menopause. Also, due to higher estrogen levels in this body. Apart from this, lifestyle is one of the most important factors for belly fat. A stressful life will create serious health problems and obesity. In such cases, it is a must to practice yoga, meditation, etc. to keep your mind calm and healthy. In the case of diet, it is necessary to hydrate the body regularly by consuming more water, fruits, and vegetables. Following some detoxifying methods like drinking tea will also help in reducing the fat.

Let’s now find out some of the useful tips on how to reduce tummy fat.

Cardio Training– Regular exercises after a long run will always help to reduce the fat. Cardiovascular exercises are primarily for the heart, but it can also reduce belly fat. Swimming, aerobic dancing, jogging, running, treadmill, etc. should be done for about 15 to 30 minutes daily.

Tummy exercises– Working out for abdominal muscles are highly effective in reducing belly fat. It is important to burn more calories every day by doing regular sit-ups for at least 30 to 60 counts. This way, not only tummy fats get reduced but also lead to sexy and firmer abs.

Diet and Lifestyle – Like discussed earlier, these two play a vital role in preventing the tummy from getting too big. Avoid smoking and drinking beer for a healthy lifestyle.

Follow of all these with positive thinking and determination, you can have that flat tummy you ever wished for.

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