Cramps (and more specifically leg cramps) are a pretty common thing when starting a ketogenic diet. It’s usually occurring in the morning or at night, but it’s a pretty minor issue overall. It’s a sign that there’s a lack of minerals, specifically magnesium, in the body.
A: The most common ways to track your carbs is through MyFitnessPal and their mobile app. You cannot track net carbs on the app, although you can track your total carb intake and your total fiber intake. To get your net carbs, just subtract your total fiber intake from your total carb intake. I have written an article on How to Track Carbs on MyFitnessPal.
Some background info – I started lifting 1.5 years ago, changed my diet a few times. Kept changing goals – trying to increase calories to gain muscle, trying to reduce calories to lose fat. Didn’t stick to one thing because I didn’t see changes.
A: Many things can cause a slow down in weight loss: stress, lack of sleep, exercise, hormonal changes, and alcohol use among other things are factors. Weight loss will not always be a linear process, either. We have fluctuations in water that happens every day.
Eating plans are fairly detailed by they also require the least amount of preparation. Furthermore, all the foods can be purchased from almost any large supermarket. You will, however, need to become well acquainted with certain sections of the store (so use these grocery store tricks to maximize your health).
You can measure if you’re in ketosis via urine or blood strips, though it’s not really worth it. The urine strips are considered pretty inaccurate (they more answer the question “Am I in ketosis?”), and the blood strips are expensive (up to $5 per strip). If you’re interested in reading more about measuring ketones, click here >
Some researchers are seeing how low people can go when it comes to time spent working out. Enter the one-minute workout, where you work out as hard as possible for 60 seconds, with some warm-up and cool-down exercises thrown in, too. Even though the time spent exercising is minimal, it’s meant to be hard, and is shown to improve health and fitness. “There might be time-efficient ways to get fit,” says Martin Gibala, chair of kinesiology at McMaster University in Canada. “The notion of meeting people in the middle is positive—but there’s no free lunch.”
Are you at a party with hors d’oeuvres and appetizers you just can’t turn down? Decide you’ll eat just one type of bite-sized food and turn down the rest. Or, is your office having a pizza party and the smell of cheesy goodness is too hard to resist? Pick the slice loaded with veggies, enjoy and then turn away.
Keep it straightforward and strict. You usually see better results in people who restrict their carb intake further. Try to keep your carbs as low as possible for the first month of keto. Keep it strict by cutting out excess sweets and artificial sweeteners altogether (like diet soda). Cutting these out dramatically decreases sugar cravings.
Drinking herbal teas such as green tea, white tea, black tea and rooibos tea can amp up your metabolism. According to a study in the American Journal of Clinical Nutrition, green tea is more effective than other teas like oolong at promoting weight loss because of it’s high levels of catechins. (6) So if you want to lose weight fast, I recommend drinking 1–3 cups of green tea daily.
Dean Drobot/ShutterstockHIIT stands for high intensity interval training, and it’s a great way to build muscle without spending hours in the gym. The idea is to go all out for a short period of time, followed by a slower pace that allows you to recover. Think of jogging or sprinting all out for 30 seconds, followed by a minute or two of rest, then repeat. Short bursts of high-intensity exercises keep your heart rate up while adding lean muscle. More muscle mass equals calories burned on a daily basis. Also, the more lean muscle you have, the higher your metabolism is.
11. Figure the amount of muscle gain by subtracting the weight loss from the fat loss. In the example above, where fat loss equaled 20.04 pounds and weight loss was 18 pounds, 2.04 pounds of muscle were gained.
You’ve heard of a self-fulfilling prophecy? If you keep focusing on things you can’t do, like resisting junk food or getting out the door for a daily walk, chances are you won’t do them. Instead (whether you believe it or not) repeat positive thoughts to yourself. “I can lose weight.” “I will get out for my walk today.” “I know I can resist the pastry cart after dinner.” Repeat these phrases and before too long, they will become true for you. Try these other daily mantras that can help you reach your goals.
Flip it. This is a trick I learned from Leo as well. Right now, the pain associated with working out and the benefit of sitting on your couch is what keeps you sedentary. Make a mental shift: focus on how GOOD a workout can make you feel, and how painful SKIPPING a workout can be.
If you’re a pet parent or love someone who is, then here’s some news you need to hear… if you want your pets to live long and healthy lives. Because the sad truth is… The rate of cancer in pets is exploding. Just 50 years ago, 1 in 100 dogs got cancer. Today it is […]
At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That’s nearly 90,000 calories a year—or 25 pounds! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does. Find out how to tell if you drink too many of your calories.
Identify your food triggers and plan accordingly. Food triggers are the activities we do that make us want to snack. For some people, it’s sitting down to watch a movie at night; for others, it’s studying late at night. If you know your food triggers, you can plan for them—fill your house with healthy snacks or have them on hand.
“Use a VersaClimber or take a VersaClimber class. These machines are still not that common, but in my opinion they are far more effective for weight loss than other forms of cardio. They require you to use a large portion of your muscles and it’s functionally better for you than other forms of cardio like spinning. Everyone is talking about Rise Nation in LA at the moment as they are the first dedicated VersaClimbing studio. There’s no harder cardio workout I have tried. To lose fat you have to put in the work. — Dan Roberts, celebrity trainer and creator of Methodology X
“A study published in Nutrition Journal found that participants who ate foods high in monounsaturated fats for lunch (in this case, half an avocado) reported a 40 percent decreased desire to eat for hours afterward. Monounsaturated fats from sources like olive oil, nuts and avocados can reduce cholesterol, promote weight loss, even boost memory.” — David Zinczenko, author of the Zero Belly Cookbook
If you’re at a total loss as to how to begin a fitness routine, have an injury or other health issues or simply want to learn how to maximize your gym time, considering investing in a personal trainer. They can help shape a fitness program to reach your goals while taking into account any special considerations.
Diets which promise dramatic weight loss are unlikely to deliver the quick-fix results you’re after, and even if they do, they may not be desirable. ‘As a general guide, between 0.5lb and 2lbs a week is considered a safe amount of weight loss per week’, Kerry says. It’s also important to aim for a suitable goal weight – even if you lose the weight slowly and sensibly, you don’t want to risk losing too much and becoming underweight. The NHS offer an easy-to-understand tool to calculate your BMI – use this to work out what your BMI is right now, and whether your target weight is healthy for you.
Dark green and leafy is always the best choice for vegetables. Most of your meals should be a protein with vegetables, and an extra side of fat. Chicken breast basted in olive oil, with broccoli and cheese. Steak topped with a knob of butter, and a side of spinach sauteed in olive oil.
Besides giving you three different takes on how to pick your health battles, this list gives you choices you can make without being whisked off to a reality-show fat farm — or buying a second freezer for those calorie-controlled, pre-portioned frozen meals.
To get more coconut into your diet, switch out the other oils in your home for coconut oil, add coconut milk into your morning smoothie, use coconut flakes to crust chicken tenders and drink coconut water to stay hydrated during your next workout.
Of the few studies done on keto and gallstones, most people have either improved or cured gallstone problems. The only downside is that many reported an increase in discomfort when starting out on low-carb. If you stick with it, you should notice a vast improvement.
As I write, my delightful little twin puppies, just under five weeks of age, are happily slopping up some minced turkey, egg and goat milk. Hopefully one puppy will stay to live with me and the other has a lovely home waiting for her where her new mom will feed her nothing but raw food.
Even if we have the best of intentions, the goals we set to get healthy (after this last slice of pizza, of course) sometimes fall by the wayside. It can be hard to stay motivated, or even properly informed, since the recommendations for what to eat and how long to exercise can be confusing and conflicting. (Fat, for example, was off the menu for years under official guidance that eating fat makes you fat, and now that advice is getting kicked to the curb.) As a result, truly healthy behaviors can have a hard time cutting through the noise. Despite everything we know about the health benefits of exercise, a recent study found that 43% of employed adults do not exercise often.
A registered Nutritional Therapist, Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).
It’s easy to think that getting in shape will be expensive, but it doesn’t have to be. Aside from outdoor activities like walking, running and hiking, there are many other ways to get in a great workout without spending much money. Try a YouTube workout, check out low-cost community fitness centers or invest in a few quality exercise videos.
Get a hot body wrap. Heat-based body wraps are perhaps a more well-known spa treatment, designed both to detoxify your body and stimulate smooth, toned skin. The heat and massage involved in most heat or steam treatments are targeted at improving circulation and helping your body slim down quickly.
It has nothing to do with secret pills or crazy workouts. In this 3 day challenge, you’ll learn why your body loves to store fat, how you can turn it into a fat burning machine, and how to maintain the lifestyle through awesome meals.
The first few weeks of getting in shape can be incredibly difficult. By planning and building in proper systems to avoid the pitfalls that trip everybody up, you can power through the slow-roll stage until your momentum and positive behavior start to snowball into an avalanche of awesome.
You already know to get your dressing on the side because restaurants tend to drown salads with too much. (Learn more ways a salad can make you fat.) But instead of pouring it on or even dipping the leaves in, do the “fork dip.” Stick the tongs of an empty fork into the dish of dressing before skewering any salad. You’ll be surprised by how much flavor you’ll get, but with way fewer calories. Next, check out some more weird ways to lose weight that sound odd, but totally work.
“Don’t buy low-fat dairy products. They’re usually loaded with sugar. Besides, a 2015 study found that the more high-fat dairy products a person ate, they lower their risk of diabetes; the more low-fat dairy products, the higher their risk. — Mark Langowski, celebrity trainer and author of Eat This, Not That! for Abs
Stop eating outside, specifically oil-fried food. If you don’t know how to cook (or don’t like to), you have to learn. Google is full of healthy and tasty recipes. If you are consistent, your cooking skills can reach a level of art.
You can add a bit of cayenne pepper to season chicken or dips, use turmeric when making burgers or sprinkle it on a salad, put 1/2 teaspoon of cinnamon in your smoothie and drink a hot cup of dandelion tea in the morning for breakfast.
It can help eliminate bad feelings that arise once you start making different choices. For instance, if you’re constantly turning down dinner invitations with friends, they might assume you’re just not interested in spending time with them.
Most people who are trying to lose weight have one or more obstacles. You could have bad habits that started at a young age. Habits are hard to break, but they are possible. Your doctor can help you make changes, one step at a time.
Make it impossible to bail. Sign up for a class with your friends and make sure they keep you accountable. Sign up for personal trainer sessions and pay for them in advance. Even if you have to scam and trick yourself into working out, get your butt off the couch and doing something productive.
One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you’re trying to lose weight in the first place. Try more easy mind tricks that help you lose weight.
Stick to products full of proteins. The most important reason why you should eat more proteins (turkey, chicken, grass-fed meat and milk, eggs, cottage cheese) is, again, metabolism. To digest and burn 1 g of protein you need 2.5 more calories than to burn 1 g of carbs.