What is the ketogenic diet and how it differs from all other diets? There are so many different diets out there that it can feel like you're drowning in a sea of endless choices, but look no further because the ketogenic diet has pretty much everything you need. Among the proven health benefits of this diet or weight loss, mental focus, increased energy, controlled blood sugar, stabilized blood pressure.

What exactly is the ketogenic diet and how does it work? Well, the word keto comes from the name of small molecules that our bodies produced called ketones, they're basically an alternative fuel source that your body uses when glucose aka blood sugar is in short supply if you consume fewer calories, The things that break up into blood sugar quickly and moderate amounts of protein, which can be converted into blood sugar as well. Your body produces the necessary amount of ketones and starts running almost entirely on fat. Your insulin levels become really low while fat burning increases dramatically. To put it short, when you follow the ketogenic diet becomes easier for your system to get access to your fat stores and burn them off. As a result, you lose weight incredibly fast. But unlike a lot of crash diets out there, this one doesn't hurt your system. It'll still work like a charm, even through all these changes. And while this diet seems like a dream come true, not everyone can follow it. If you have diabetes, or high blood pressure and take medication for your condition and the ketogenic diet isn't for you. Women who are breastfeeding should also steer clear of this one. always talk to your doctor before you start a new diet because only a medical professional can tell if your body can handle such changes. If they give you the green light, they can also give you a few tips on how to make it safer and easier for your system to cope with the new menu.

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DIET PLAN

The ketogenic diet is sort of an overarching term. There are actually a few versions you can choose from depending on your preferences. There's the standard ketogenic diet, a low carb, moderate protein and high fat diet consisting of approximately 75% fat 20% protein, and 5% carbs. cyclical ketogenic diet involves periods of higher carb refunds, for example, to higher carb days after five standard low carb ketogenic days. The targeted ketogenic diet allows you to add carbs around your workouts and higher protein keto diet, like the standard ketogenic diet, but with more protein, changing the menu to 60% fat 35% protein and 5% carbs. Keep in mind that the safest choices here are the standard and high protein ketogenic diets. So They've been studied more exclusively than the other two types. The cyclical and targeted diets are more suitable for bodybuilders or athletes. But enough with the theory, let's have a look at what you can and can eat while on a standard ketogenic diet. You should base the majority of your meals around these foods and ingredients. Meat, like red meat, steak, ham, sausage, bacon, chicken, or turkey, fatty fish, including salmon, trout and tuna, pastured or omega three pole eggs, grass fed butter and cream, unprocessed cheese, such as goat cheese, cream cheese, blue cheese, mozzarella, nuts and seeds like almonds, walnuts, pumpkin seeds for chia seeds, healthy oils, especially extra virgin olive oil, coconut oil and avocado oil. Low Carb vegetables, tomatoes, onions, peppers and most green leafy veggies will do healthy herbs and spices. As for the food you should avoid under any circumstances. They are sugary foods such as soda, smoothies, cake, ice cream, candy and anything of like fruits that includes whole fruit and fruit juice, grains or starches, including wheat based products, rice, pasta, or cereal, beans or legumes such as peas, kidney beans, lentils were chickpeas, root vegetables and tubers, for example, potatoes, sweet potatoes, carrots or parsnips, products labeled low fat or diet, unhealthy fat, the kind found in vegetable oils, mayonnaise and other products, alcohol, the perfect beverage choices for the ketogenic diet or water, coffee and tea. Just avoid sweetening those up with sugar. You can add a small amount of milk or cream to your coffee though, an occasional glass of wine won't hurt your diet either. Getting started with any new diet always seems like the most daunting task To make it a bit less confusing for you, here's a seven day ketogenic meal plan that you can follow or use as an example when creating your own.

DAY 1
breakfast, a sausage and spinach frittata and a cup of coffee with two tablespoons of heavy cream, lunch, half a cup of simple egg salad for romaine lettuce leaves and two slices of bacon dinner, six ounces of rotisserie chicken, three quarters cup of cauliflower Tang, two cups of chopped romaine lettuce and two tablespoons of sugar free Caesar salad dressing between meals snacks, half an avocado with light salt and pepper 24 raw almonds

DAY 2
breakfast again, a sausage in Spanish for Tata and a cup of coffee with heavy cream. If you want to change things up you can make an egg tomato basil and goat cheese omelet instead. lunch today cups of chopped romaine lettuce, two tablespoons of sugar free Caesar salad dressing, and one cup of chopped leftover chicken from yesterday's Dinner. Dinner. One Italian sausage like one cup of cooked broccoli, one tablespoon of butter and two tablespoons of grated Parmesan cheese. between meals snacks. Have another half an avocado with like salt and pepper and add five sticks of celery with two tablespoons of almond butter.

DAY 3
breakfast, two cream cheese cupcakes, two slices of bacon and a cup of coffee with two tablespoons and maybe cream lunch. One Italian sausage link three quarters cup of cauliflower bread. Or you can have a shrimp salad with olive oil and avocado for a change dinner. One and a half cup of chili spaghetti squash casserole, two cups of raw baby spinach and one tablespoon of sugar free ranch dressing between meals snacks, two sticks of string cheese and one cup of Bone broth

DAY 4
breakfast or back to a sausage in Spanish for Tata and a cup of coffee with heavy cream to drink. Sugar Free yogurt was peanut butter, cocoa powder and stevia is an alternative option as well. lunch, one and a half cups of chili spaghetti squash casserole or stir fry beef with vegetables cooked in coconut oil dinner, half a cup of antipasto salad for sun dried tomatoes and Federer meatballs, two cups of raw baby spinach, one tablespoon of sugar free Italian dressing between meals, snacks, half an avocado with light salt and pepper and one cup of bone broth.

DAY 5
 Breakfast, two cream cheese pancakes, two slices of bacon and a cup of coffee heavy cream or ham and cheese omelet with vegetables, lunch, half a cup of anti pastor salad and four sun dried tomatoes and fed me balls. Chicken Salad with olive oil and feta cheese dinner, one cup of Cuban pot roast, two cups of chopped romaine lettuce, two tablespoons of sour cream, one tablespoon of chopped cilantro, and a quarter cup of shredded cheddar cheese between meals snacks, five sticks of celery with two tablespoons of almond butter and one cup of bone broth.
                                 


                                      

DAY 6
Breakfast, three scrambled or Fridays, one teaspoon of butter, two slices of bacon, and a cup of coffee with heavy cream, lunch, one cup of Cuban pot roast, two cups of chopped romaine salad, two tablespoons of sour cream, one tablespoon of chopped cilantro, and a quarter cup of shredded cheddar cheese. To change things up. You can have a burger with salsa, cheese and guacamole instead. Dinner, one and a half cups of chili spaghetti squash casserole, two cups of raw baby spinach and one tablespoon of sugar free ranch dressing for steak and eggs with a sign salad between meals, snacks 24 raw almonds or one cup of bone broth.

DAY 7
Breakfast, two cream cheese pancakes, two slices of bacon and a cup of coffee with heavy cream or fried eggs with bacon and mushrooms. lunch, half a cup of panty pasta salad with four sun dried tomatoes and fed me calls or a handful of nuts and celery sticks with guacamole and salsa dinner. One cup of Cuban pot roast, two cups of chopped romaine lettuce, two tablespoons of sour cream, one tablespoon of chopped cilantro, and one quarter cup of shredded cheddar cheese. If you want to go with something else, you can have pork chops with Parmesan cheese, broccoli and salad between meals, snacks, one cup of bone broth and two sticks of string cheese. And that's pretty much it. Yes, there are a lot of repeating dishes throughout this seven day plan. But don't worry, you can still incorporate your favorite meals. Just make sure that they are bide by the basic guidelines of the keto diet. Plus, the internet is full of awesome keto recipes. So have a look at what's out there.

Now, you might experience some unpleasant side effects as you begin the ketogenic diet. The biggest one is keto flu, the symptoms of which include poor energy and mental function, increased hunger, sleep issues, nausea, and digestive discomfort. In order to minimize your risk of having these problems. Try a regular low carb diet for the first few weeks before going full on keto. It'll give your body a chance to burn more fat while gradually preparing it for the ketogenic diet. Following a ketogenic diet that can also change your body's water and mineral balance. Just try to add extra salt or take mineral supplements. If you notice these changes can be sure to check in with your doctor from time to time.

When it comes to meticulous programming questions, not many are more common, then what time of the day is the best time to work out? common wisdom is to simply work out whenever you can as long as you adhere to the schedule. If there was a time of day planning hierarchy of importance, unquestionably adherence lays the foundation. Following immediately is choosing the time you personally feel that you can perform the most effectively BND noon or nights no point in scheduling workouts at times, you know that your performance simply won't be up to snuff. But going from here, there still is some importance to selecting an explicit time. One notion is to base our workout scheduling on circadian core body temperature cycles considering that research has shown that diurnal Performance Patterns tend to follow similar curves based on the data we should train when our body is the warmest which is roughly between four to 7 pm. But the thing is, findings have shown that the strength and aerobic performance patterns can be heavily influenced by adaptations to temporal specificity. Simply put temporal specificity means to achieve the greatest performance improvements, it's best to always schedule your workouts around the same time of day allowing your body to specifically adapt and prepare for training at that time.

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This is especially imperative for competitive athletes, they probably want to train around the same time of day as their typical events. The general consensus of the research shows this with the 2012 review of such studies distinctly issuing this practical application above all else, train at the same time of day as much as you can. However, this is in terms of performance only the same cannot be said about muscle growth. When looking at muscle growth in the quads. A 2009 study found a slight trend towards very varying training in the evening between 5 to 7 pm. This goes against beliefs at the time that considered morning workout superior when testosterone level are higher apparently acute spikes of tests don't tell the full story. Comparatively, it was only 8.8% difference between morning and evening groups over a span of 10 weeks drawing no statistical significance. Fast forward seven years later, though, we have new research that might shed some extra lights on the matter. Likewise, after 12 weeks, there wasn't much of a difference in muscle growth between morning and evening training, but trends again favorite the evening. But unlike the 2009 paper, this study continued the experiment for an additional 12 weeks. In this second set of 12 weeks, there was a significant difference in growth with the evening group achieving on average twice as much growth as the morning group. Throughout the entire 24 weeks, the evening group had on average 5.3% more total growth. So let's recap. Nothing's more important than finding time in your schedule to fit training sessions you can stick to make exercise a habit first. Next is choosing time where you can perform your best physically and mentally so that you can get quality training sessions done. This is based entirely up to personal preference. Then if possible, try to regularly set each and up your training sessions at around the same time of day. As we know now your body can benefit to time specific training adaptations. And finally, you still have some wiggle room. Try to make that specific training time in the evening between 4 to 7 pm if you want a slight edge in muscle growth, but do note it's not necessary to get all of these four steps done. simply going to the gym regularly and trying your best will probably be enough for most if you are the meticulous programmer, though that wants to squeeze out every possible gains you can muster, then certainly give off for a shot. what time of day do you find best for your workouts?

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Adapting to a ketogenetic lifestyle can take some reworking of your habits and a new perspective on how you approach meals and snacks. But no matter how you were eating before, most of the foods that are the pillars of the keto diet are things you're already familiar with. We're just helping you learn to use them in slightly different ways to promote ketosis in your body. Though there are hundreds of foods that fit into the keto diet, there are some that are the true rock stars of the bunch. Here are our top 9 most versatile and healthful foods for the keto genetic diet.

Coconut oil

Though very high in saturated fat coconut oil has been found to help lower cholesterol and promote the loss of belly fat thanks to medium chain triglycerides. MC T's are absorbed directly by the liver and converted into ketones which can help decrease calorie consumption, increase energy levels and even improve brain infection,

nuts and seeds

 Rich in fiber and minerals, nuts and seeds are also associated with reduce risk of heart disease, certain cancers, depression and obesity. We suggest avoiding nut and seed oils which contain high levels of inflammatory omega sixes, and choose home or freshly ground nuts and seeds instead. Some of the best seeds and nuts for the keto diet are macadamia and Brazil nuts, pecans, walnuts and almonds and pumpkin, sunflower and flax seeds.

dark chocolate

 Scientifically speaking real chocolate not the process stuff with tons of sugar isn't the cynical treat it's often made out to be in fact that Dark Chocolate is loaded with antioxidants and flavanols that can decrease blood pressure, heart disease risk and insulin resistance. Just be sure that there are no sugars and a minimal amount of carbs per serving and enjoy sparingly.

meat, poultry and seafood

 In addition to being low in carbs and high in fat and protein. Meat contains nutrients like vitamin B 12, creatine and taurine that aren't found in plants. shellfish and fish contain anti inflammatory omega threes that are associated with improved mental health and decrease risk of disease. If you want a fun and simple dinner that the whole family can enjoy, try our baked Italian meatballs using ground beef Choose 100% grass fed pasture raised red meat, pasture raised poultry, and sustainably farmed or caught seafood. Not only is this better for the animals and the environment, meat from humanely raised animals is typically more nutrient dense.

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high fat dairy

High fat, dairy contains quality protein, vitamins and minerals, and something called conjugated linoleic acid which is one of the few fatty acids that promotes fat loss. Some studies suggest that a moderate amount of high fat dairy helps reduce the risk of heart attack and stroke. high fat and very little carbs makes high fat dairy a keto winner, try full fat cream and sour cream, butter and ghee, soft cheeses like mascarpone and cream cheese and hard cheeses like jack and cheddar.

olives and olive oil

These heart healthy little fruits are bursting with antioxidants and anti inflammatory compounds. A one ounce serving contains two grams of total carbs. Stock your pantry with extra virgin olive oil which is one of the healthiest oils for baking, cooking and deep frying at high temperatures.

Berries

 Berries are some of the healthiest and most keto friendly fruits. Blueberries have been shown to improve memory and brain function, while raspberries and blackberries are packed with antioxidants that reduce inflammation. Remember to eat berries in moderation as they do contain carbs and make a sweet treat to include some berries into your diet by freezing up some very bomb pops using raspberries and blueberries, alliums, garlic, onions, leeks and other alliums are prized and most cuisines for their aromatic flavors. They also contain Allison, a potent plant compound that protects the body from brain damage and disease. These veggies tend to be rather high in net carbs but used in small quantities. They are great for Enhancing the flavor and nutrition of your keto cooking cruciferous vegetables.

Eggs

 High in protein and low in carbs. eating eggs has been shown to help promote a feeling of fullness and egg yolks contain 13 essential vitamins and minerals, as well as antioxidants. While eggs were once demonized for their relatively high levels of cholesterol. We now know that consuming them doesn't raise blood cholesterol levels and most people and can ask actually reduce the risk of heart disease. To incorporate some eggs into your morning routine.

broccoli, cauliflower, cabbage

Cruciferous veggies contain high levels of vitamins KNA, as well as a special compound called sulfur f8. Once digested sulforaphane can help detoxify the body and protect cells from oxidative stress. We also love cruciferous vegetables for their low carb counts and amazing versatility. craving an old favorite at dinner. whip up a batch of easy creamy cauliflower mashed potatoes you won't even miss the real thing.

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Belly fat, or excess fat around the abdomen, has causes that include poor diet, lack of exercise, and stress. You can get rid of belly fat by having a consistent exercises and strict diet. But did you know that there are home remedies that help you to get rid of belly fat even without exercise? I will give you 9 remedies on how to remove it. Let’s check it out:

      green tea

Green tea is much more than just hot water with a flavor. It is a powerful detoxify or perhaps you didn't know that it has caffeine in it. Yes, just like coffee. Caffeine is known for its fat burning powers when it is consumed in reasonable amounts. But the best green tea has its antioxidants called catfishing. So it makes your skin glow and your fat burn both during exercise and rest.

     chia seeds

 How often do you add chia seeds to your meals? If the answer is regularly it means you're doing the right thing. Chia seeds are a great source of antioxidants, fiber, protein and omega three fatty acids. This makes them a great ally at losing weight. If you don't use chia seeds in your meals, it is a good time to start doing so will teach you how. First of all, it is important not to eat the seeds dry. Only use the hydrated ones. Then how can you integrate them into your diet? Try doing it with the most important meal of the day. Breakfast. A fiber rich breakfast will do your body much good. So try adding a spoonful of chia seeds your oatmeal as you cook it or add it to your smoothie. Chia pancakes made of egg whites banana puree, and chia seeds are also very yummy and healthy. If you prefer scrambled eggs. Chia seeds will go well with them too.

     ginger tea

 Ginger tea seems to be too spicy for maybe you're just cooking it wrong and adding too much ginger the right amount of it whoever is a healthy must. Ginger burns fat makes you feel full and brings down your appetite because it regulates blood sugar. sounds impressive, right? So try it yourself. throwing some healthy ginger tea is simple. You're going to need two inches ginger root four cups filtered water, two tablespoons of organic lemon juice and one to two teaspoons of honey. you chop the ginger root and add it to freshly boiled water. Let it stir for five minutes covered with a lid. Wait for it to cool down a bit and add the remaining ingredients lemon juice and honey. These to benefit your health in their own ways. You can serve this drink hot or cold. Taking it regularly will help you advance on your way to a flat belly.

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dandelion tea

dandelion. Yes, they cute little flower turns out to help and weight loss. dandelion tea is becoming a more and more popular drink these days, because people find out about its medicinal properties and they want it. You can use either the leaves or the roots of dandelion to make healthy tea. infused dandelion leaves help to improve the digestive process and contribute to weight loss. See, that must be first broken down to burn. Drinking dandelion tea helps to break down that easily. The energy release thanks to that breakdown contributes to your stamina, and you can lose weight a faster rate and it also does that make you feel full trick so you will want to eat less after drinking it.

cayenne peppers

 Have you ever noticed what effect eating a spicy pepper has on you? Yes, it is hard to ignore your body temperature rises and it goes into cooldown mode. As a result, it burns calories faster, it also increases your metabolism. If you crush cayenne pepper and ginger together, you will get a powerful fat burning mix. Take it with your meals every day. A study carried out in 2014 is shown it helped to make people feel more full and so they had fewer cravings.

cranberry juice or soda

What is your favorite refreshing drink Did we hear you say soda? Consider a diet change. Cranberry juice tastes just as good if not better, and is a much healthier choice. It is a good source of vitamin C minerals, antioxidants and organic acid, which is a digestive enzyme. If you buy it from a store, you will notice many brands of cranberry juice contain sugar, you should try to avoid them. You can try making your own cranberry sugar free drink. cranberries might be a seasonal fruit, but you can still find them at stores and frozen form anytime of the year. The transition to the sugar free drink might be hard for those who can't live without soda, but it is worth it because health matters and a flat tummy looks great.

coconut oils

Coconut Oil smells like heaven and is a superhero when it comes to fat burning. It has a unique combination of fatty acids in it, which is great for your metabolism. Coconut oil and your diet helps you lose abdominal fat. That very bad fat which stays around your organs. Anger cause serious trouble like diabetes and heart disease. Getting rid of it will do you much good. And yes, it will help you get rid of stubborn fat around the buttocks, waist and thighs. Organic refined coconut oil should become your best friend when it comes to saute, stir frying and baking virgin are extra virgin oil has a strong coconut flavor to use.

Cinnamon

 Cinnamon has its own ways of helping you lose fat. It is great at controlling blood sugar levels in your body. It also speeds up your metabolism and helps your body use carbohydrates which would otherwise turn into excess fat. So habit every day when you can add it to yogurt or cottage spice up your smoothie or your oatmeal for a healthy breakfast or take a cinnamon capsule before you eat. Again it will help you control your appetite.

garlic

Meet garlic. Okay, you have most likely We met it before, but you might know it is a miracle food when it comes to burning fat. it suppresses appetite and sends full signals to your brain. It increases metabolism by stimulating your nervous system to release the hormone of adrenaline. It prevents bad from accumulating in your body, you were still unsure if you should have it because of the stinking smell. Don't doubt it, the effect will be worth it to three or four cloves of raw garlic in the morning and then have some lemon water.

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 Remember all these remedies will also work as an addition to your workout plan. So we don't encourage you to leave the gym forever, but showing you what you can work even without it. Finally, a very important thing to remember is that there is one thing which can ruin it all. So you should avoid it. That is not eating junk foods every day, even though it's bad to that is stress. When you worry a lot about being too fat or not seeing any effect of your new diet plan. Your body produces stress hormones.  A stressed body also produces cortisol, which has a fatty layer to your belly. So sleep at least seven hours every day. Don't use smoking as a stress reliever and do the things you enjoy. You will love the results.

7 midnight snacks you can Eat before 

Sleep 

without worrying in your weight

Do you want to eat snacks at night? Who doesn't like to eat? It's usually a highly enjoyable process, right? But is it just me? Or does food taste even better at night? Unfortunately, most of us have been repeatedly told that having snacks at midnight is a terrible thing to do, but don’t worry, there are study that was published in 2015. It discovered some new perspectives on night time eating. According to the research, there are some very Tasty products that you can eat at night without gaining weight. Here are 7 foods that safe to eat at night.

  

Yogurt

 Scientists have proved that Greek yogurt is a perfect late night snack. It's high in protein, low in fat and very low in sugar. This makes it a perfect low calorie snack that can satisfy even the most severe late night cravings. What's more yogurt like cheese also contains tryptophan. This contributes to the production of serotonin and melatonin, which have a relaxing calming and sleep inducing effects. The lactic acid bacteria in yogurt have important effects in preventing cancer, infections, gastrointestinal diseases and asthma. In addition, yogurt age your digestion and helps to build muscle. Answer fruits or berries to your bowl or eat yogurt with holes. We toast to make your snack even more delicious.

crackers

Now when I say crackers, I mean whole grain crackers with complex carbs that are low in calories. When you buy this product, make sure its ingredients list mentions that they're 100% whole grain. If you see something along the lines of made with whole grain, put the package back on the shelf. This most likely means that the crackers are made from white flour with the addition of some whole grain ingredients. Now, if you put some hummus, a slice of cheese or some cottage cheese onto your crackers, you'll have a delicious whole grain snack.

popcorn

 Now it may seem surprising, but popcorn is a perfectly safe snack to eat at night. However, This doesn't refer to popcorn in a microwave bag, which is loaded with butter. But the air popped popcorn you make on your own is OK. And it will keep your waistline say it's high in protein and fiber, low in fat and calories and free of salt and sugar. And since popcorn is mostly fiber and air, it's also a pretty filling. Season your popcorn with garlic salt, chili flakes, or some herbs and spices if you want to have some extra takes.

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eggs

 Now an egg is another amazing snack option. One egg contains only 75 calories, but it's very high in protein and will make you feel full for a long time. In addition, eggs are as good a source of tryptophan as cheese and yogurt.  Egg whites help the body prepare for bedtime by producing melatonin that bring on that sleepy feeling. This means that after eating an egg, you'll start to feel content and sleepy.

Cheese

Cheese is a high protein food. So if you find yourself starving at night, a piece of cheese will help keep you full until the next day. Plus, you can have low fat cheese for some late night snacking, they keep your weight under control. On top of that, cheese is a cool source of trip to fat. This is an amino acid that your body uses not only for development and growth, but also for the production of serotonin. As a result, you'll be in a good mood and get a great night's rest. Cheese is a good source of calcium, a key nutrient for healthy bones and teeth, blood clotting, wound healing, and maintaining normal blood pressure. When you decide to have cheese as a late night snack, it means you can have a slice of cheese. Not a huge hunk of it.

Vegetables

 Vegetables snacks are the best. They are healthy and low in calories. They contain nutrients, vitamins and a lot of fiber, and you can eat as many as you wish. The trick here is that you often use as many calories to digest the veggies as they contain, and if some calories are left, there's no chance that they will be stored in fat cells. If you're aware of your annoying tendency to get hungry at night, prepare some celery carrot sticks or a mixed vegetable salad in advance.

banana

Although bananas are quite high in calories, they also contain a high amount of potassium and magnesium. Thanks to these elements. Bananas are unbeatable relaxers, this fruit also contains a lot of fiber which is great for digestion and heart health. Bananas are also rich in trip to fat. As you already know tryptophan helps produce melatonin, which will make you sleepy.

                        

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