The Low Carb Diet Truth

Low carb diets are very effective in achieving weight loss when followed.  But the key word there is that they should be followed.  However, there are controversies about their healthiness.  Definitely, people get into these diets to lose weight.  But what every person getting into this should be concerned with is not only losing the weight but also, keeping the weight off.  But it goes beyond that. It also involves being and staying healthy and functional in whatever we do everyday.  A slim person is definitely not attractive if he or she is weak from lack of nutrients and energy due to these low carb diets.

The body uses up carbohydrates first as a source of energy. If there are more carbohydrates taken in, the body stores the surplus as fat.  If there are fewer carbohydrates taken it, the body is forced to use the stored fat for its energy requirement.  The principle of these low carb diets is to take in food low in carbohydrates so that the body is forced to use its stored fat.

By drastically reducing carbohydrates to a small fraction of a persons diet, the body goes into ketosis. The body burns its own fat to convert into energy A person in ketosis is getting energy from ketones.  Ketones are little carbon fragments that are created by the breakdown of stored fat. One feels less hungry when his or her body is in ketosis.  

The end result is that he or she is likely to eat less even if  allowed to do so. In effect, the body is transformed from a carbohydrate-burning machine into a fat-burning one, thus making fat the primary energy source. This brings us to the most fundamental fact of dieting: the less fat you have, the lighter you weigh. The end result is the desired weight loss.

There are diets like Atkins that seem to be a dream come true.  It stems from its design that a person could eat as much as he or she wants from a wide variety of food that other diets steer away from. Steaks, meat, crab, eggs, all types of protein based food are allowed since the body will burn carbohydrates first and not protein or fats.  Basically, it follows the same low carb principle of reducing carbohydrate intake and forcing the body to use fat towards weight loss.
 
But experts are concerned about the long term safety of the diet.  By contemporary medical standards, the risk of heart diseases, stroke, cancer, liver and kidney problems are very extremely high.  These risks have been pointed out repeated by a number of health researches on high fat diets.

Other low carb diets are cleansing in nature such as the detox diet.  It helps in the health reassessment of ones lifestyle, eating patterns and focus on foods. Here, one becomes more aware of ones food intake.  However, there are individuals, such as diabetics, people with low blood sugar or eating disorders have to stay clear of it.  They will find themselves more in trouble than they are already.

Low carb diets serve their purpose.  But there is no substitute for the traditional, proven healthy lifestyle of a balance diet of the basic food groups in the nutritionists pyramid order combined with the proper exercise. However, should a person still go through with these diets for whatever reason, he or she should be equipped with knowledge of not only the benefits but most especially the risks.  Everyone wants that slim, healthy look.  But everyone should also go for health in a sustainable manner.


This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a nutritionists recommendation. Prior to beginning any dietary program, including a low carb diet, individuals should consult a physician for proper diagnosis and/or an appropriate path toward weight loss.

The Keto Diet And Unprocessed Foods

When you first start on the Keto diet, you may be tempted to take advantage of many of the low carbohydrate products on the market today. There are a wide variety of packaged items that are specifically manufactured to be low-carb. These include low-carb snacks, low-carb baking products and low-carb substitutes (like pasta or bread). While it may be enticing to fill your shopping cart with all of these goodies, it's best for your diet and for your health to use them sparingly.

One of the key things to remember about the Keto diet is its focus on raw, unprocessed foods. The center of diet, is fresh vegetables and fresh meats. Added into the mix are natural cheeses, a selection of fruits and, eventually, whole unprocessed grains. There aren't any packaged meats, canned vegetables or instant anything.

There is a reason you should consume these foods in their raw states. There are great health benefits in minimally processed foods. Raw, whole foods retain more vitamins and nutrients than foods that have been through chemical and industrial processing. Manufactured foods are more likely to be tainted with chemical additives that can cause a whole host of problems.

Raw, fresh food ingredients provide the best basis for a healthy diet. Many dieters rely on foods that are technically allowed on the plan, but not good for health. One example is bacon. Many people on the Keto diet consume lots of bacon. In fact, many use it as a daily part of their protein foods. However, bacon contains high amounts of sodium nitrite, an ingredient that is known to cause cancer. The more bacon they eat, the more they expose themselves to this chemical and many others.

Some Keto diet books, recommend unprocessed, unrefined and non-manufactured foods for a reason. If people follow these recommendations, they will lose weight and experience health transformations. By eating fresh and natural foods you'll be providing your body with the nutrients that you need to have optimum health.

Back to those packaged and processed low-carb foods. Technically, they are part of the low-carb program. They can be used in moderation as substitutes for your favorite carbohydrate heavy foods. In a pinch, low-carb bread and baked goods can help you get over cravings and add variety to your Keto diet plan. However, one look at the labels of these products shows how chemically processed these items can be. It is recommended that you use these products sparingly. In some individuals, low-carb packaged items cause carbohydrate cravings. 

This can make staying on the diet even more difficult. If you find that low-carb processed foods make you want to binge on carb-heavy foods, then its best that you stay away from these products. These products may also have hidden carb counts that will increase your daily carbohydrate level without you realizing it.

If you are experiencing a stall in your weight loss on the Keto plan, re-evaluate your commitment to unprocessed and unrefined foods. If you've been eating too many low-carb processed foods, you may be consuming hidden carbs and eating more than necessary. Try eliminating these products and refocusing your diet on unprocessed and unrefined foods. When you go grocery shopping, spend time along the outer rim of the store where the fresh, unprocessed foods are. This will help you avoid the temptation of packaged foods that can lead your diet astray.

You may need to rely on packaged meats, vegetables and fruits from time to time. We lead busy lives and convenience foods are part of life. It's understandable that you may need to use some canned soup, bacon or canned vegetables in your daily life. However, make an effort to concentrate your dietary efforts on a wide variety of fresh, unprocessed foods. Your health and weight loss efforts will be greatly rewarded.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a nutritionists recommendation. Prior to beginning any dietary program, including a low carb diet, individuals should consult a physician for proper diagnosis and/or an appropriate path toward weight loss.

Keto Tips

The Keto diet has a lot of health benefits, but it is not exactly easy on the wallet. Fresh meats are some of the most expensive items in the grocery store and when you follow Keto, you'll need to purchase a lot of them. However, there are simple steps that you can take to cut costs on this low-carb plan.

First of all, be creative in your meal planning. Remember that most recipe books are written to entice readers to try new combinations of foods. The recipes within those books contain the most expensive ingredients. You don't have to cook like a professional chef in order to be able to experience the benefits of the Keto. There are many simple recipes that you can make while doing Keto that cost much less than the ones shown in most recipe books. If you modify the meal plans along with the books, you can enjoy the Keto lifestyle on a budget.

One of the most important steps to take is to buy your meats in bulk. When you stock up on large packages of ground beef, chicken and fish you cut down on your protein costs. You can separate the large packages into small freezer bags and freeze them in meal-sized portions. Two to four chicken breasts in a bag are easy to defrost and makes a good-sized meal. You can also cook ground beef in many different varieties while  freezing  the cooked portions. Try doing a portion of the meat with taco spices, another portion with hamburger spices and the third portion with Italian spices. That way you'll be able to use lots of hamburger meat and still have variety in your diet.

Also, look at less tender cuts of meat to trim costs in your grocery money. While fillet mignon may be tasty, it doesn't fit into every budget. Less tender cuts of beef and pork make excellent crock-pot meals, and using a slow cooker will help tenderize them.

Look to alternative protein sources like eggs and tofu. Both of these items pack a powerful protein punch for a fraction of the cost of meats. Nuts are a great protein source as well, but they can become expensive very quickly. Some recipes call for expensive macadamia nuts and cashews. Walnuts, peanuts and almonds contain just as much protein for a fraction of the cost.

Mixed vegetable salads will make a large portion of your daily daily meals. While it may be tempting to buy bagged salad that is already chopped, you are going to be paying $2 to $3 per bag. You can buy three heads of different types of lettuce for the same cost and make the equivalent of six bags of prepackaged salad. Also, consider investing in a salad spinner. This handy device will make homemade salads crispy and satisfying.

Be creative with your menus and use produce and meats that are on sale. If youíve got a recipe that calls for chicken breasts and turkey happens to be on sale, go ahead and substitute the week. Make sure to carry an acceptable food list with you to the grocery store so you can tell whether a sale food is an okay substitution on the Keto plan.

When you go to the store, you can also cut costs by limiting your purchase of low-carb packaged foods. These items are really expensive, and sometimes full of harmful chemicals. They may also contain hidden carbs which can stall your weight loss efforts. The Keto diet can be effectively followed without using any of these products. Unless itís a special occasion, skip them all together.

Finally, its best to plan your meals and your shopping trips so you can buy your groceries in an effective manner. Going to the grocery store unprepared or, even worse, hungry can spell disaster for your budget. Plan each week's menu out ahead and time and then buy what you need to make those meals.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a nutritionists recommendation. Prior to beginning any dietary program, including a low carb diet, individuals should consult a physician for proper diagnosis and/or an appropriate path toward weight loss.

Keto And Carb Cravings

Carbs are everywhere you look and they might pop up in some surprising places. Most of us have a national love for carbs. Even if you don't eat a lot of delicious carb treats you may still experience intense carb cravings in the first few weeks of trying Keto. So many healthy carbohydrate foods have hidden sugars in them, so your body may start to experience withdrawal after deleting them over a period.

The problem with carbs, and sugar is that your blood sugar is tied into your energy levels and your overall health. When your blood sugar is too low, you will experience intense cravings. High blood sugar is a result of eating high-sugar meals. When you eat carbs with a lot of concentrated sugar, your blood sugar will raise to high levels. 

Your pancreas thinks there is something wrong and then it secretes insulin to lower the blood sugar. As this happens more, you can create pre-diabetic conditions in your body as your pancreas becomes worn out and eventually cannot secrete insulin.

Fortunately, getting started on a Keto plan can put a stop to this cycle. However, this doesn't mean that sugar cravings go away automatically. Carbs, and sugar products are everywhere and temptation is sometimes hard to fight.

The best way to approach these cravings is with planning. If you maintain a balance of protein, fat and fiber in your daily diet you will prevent blood sugar drops that lead to cravings. Also, do not go too long between meals without eating. Snacks are an important part of keeping your blood sugar stable. Have some handy snacks like cheese, nuts, seeds and boiled eggs on hand with you so you can quickly stabilize your blood sugar without turning to sweet treats.

Sugar cravings can also be a sign of a nutritional deficiency. When you are low on magnesium, you will crave chocolate and other sweets. Zinc and chromium can also stave off sugar cravings. If you aren't taking a good multivitamin supplement with these minerals, start immediately. If you are and you are still experiencing cravings, consider trying additional supplements of these nutrients.

Another tactic is to brush your teeth. Many Keto dieters have told me that brushing their teeth or using Listerine breath strips can help with cravings. Both methods will numb your mouth and prevent you from wanting to eat. Drinking two large glasses of water can also help eliminate cravings. If your stomach is full, then you'll be less likely to reach for a sugary treat.

Sometimes out of sight, out of mind is the best approach. If you find yourself overcome with carb, or sugar cravings while you are at home, get outside and take a walk. The distraction will have you forgetting your craving in no time. 

Calling a friend for support or going online and reading a great wellness blog article for support can also go a long way toward preventing you from succumbing to your cravings.

Having a low-carb, or low-sugar version of your favorite treat is another good idea. You are less likely to feel deprived if you can have a satisfying treat. There are a wide variety of low-carb, or low-sugar products available on the market that can beat your sweet tooth. 

Both types of cravings are a reality of following a Keto plan, but the previous tips will help you overcome them and stay committed to your weight loss efforts.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a nutritionistís recommendation. Prior to beginning any dietary program, including a low carb diet, individuals should consult a physician for proper diagnosis and/or an appropriate path toward weight loss.

2020 Weight Loss Tips To Help Transform You

Here are 10 tips for helping to lose weight by using healthier meals and 10 tips for helping when you are eating out.

10 Tips For A Healthier You In 2020

When it comes to cooking a meal for the family, don't let your diet take a back seat. Just because you're on a diet and the rest of your family members are not does not mean that you have to eat a different meal. There are times when you have to draw the line e.g. Christmas lunch, Sunday lunch and family gatherings. Take a look at some of the suggestion below for a healthier meal:

1. Try steaming or boiling your vegetables instead of frying or casseroling, also stay away from using cheese based dishes. Try to use herbs and lemon juice instead of butter or margarine.

2. Cooking with chickens can pose as a bit of a problem, although chicken is very healthy in its self, containing half the fat of red meat. Don't go for the easy option of breaded chicken fingers or nuggets this is very unhealthy. Try roasting or steaming your chicken in a non stick pan, and eliminate the use of oil by using a cooking spray. Beware of the chicken skin as this is very fattening, try to buy a skinless chicken or remove the skin prior to cooking.

3. Watch out for different types of bread, stay away from white bread as it is full of sugar. Try to go for wholemeal bread, seeded bread and whole grain bread. Also look for brown rice, wild rice and basmati rice, the tastes are not all that different from white rice and have a much lower starch content.

4. When buying meats like pork and beef, try to buy lean and extra lean. Try some cuts like fillet and sirloin, these have less fat content than the other cuts. Roasting, grilling and dry frying are healthy methods of cooking meat. Once again try to use a cooking spray instead of cooking oil.

5. If you're preparing turkey, why not try cooking the stuffing separate. You will reduce the fat content by preventing the turkey fat from absorbing into the dressing. Be sure to use less margarine or butter when making the stuffing. Also don't forget to skim the fat off of the gravy. Leave the drumsticks for the kids; as with chicken, choose light meat over dark and you'll save a lot in the calorie department.

6. Why not try serving fruit as a dessert? Serving fruit instead of pie or cake can make a massive reduction in the amount of calories you find in your meal. Instead of cake and pie, try serving a whole piece of fruit, some yogurt or a fruit cocktail. You will usually find that we don't need a dessert and have one just because of habit. I think you will be surprised at how fruit can substitute the sweet tooth in a dessert.

7. If you must have an ice-cream try a sugar free ice-cream of low fat frozen yogurt. Instead of topping with chocolate sauce or caramel, try some mixed fruit cocktail. The taste of the ice-cream is almost identical and the sugar from the fruit stops the sweet craving. All in all itís fewer calories than the full sugar and chocolate variety.

8. When cooking save yourself a lot of calories by using powdered milk. By doing this you will save on a lot of fat and calories. Also by using skimmed milk instead of cream in your favourite cream based recipes can also save on the calories.

9. Try some substitutions in your cooking. Use 3 tablespoons of unsweetened cocoa powder to replace 1 ounce of unsweetened chocolate in your desserts, replace 1 egg with 2 egg whites or cup of egg substitute, replace half of the oil in dessert recipes with an equal amount of unsweetened applesauce, try reduced or non-fat frozen yogurt or sugar free ice cream on pies.

10. If you still find yourself hungry after your meal and you do want to tempt your self to seconds, then go for the vegetables. Choosing steamed vegetables over meat and bread is far healthier.

10 Tips for eating out when on your Diet

1. For a starter, try and keep it light maybe a prawn cocktail or a side salad. Make an effort to stay away from creamy starters and red meats.

2. If you are a pasta lover and find it hard not to eat endless amounts. You must try and stay with a single portion. Also don't worry if you leave a little no one will persecute you for it, especially not your body.

3. When ordering a meat dish, always go for the chicken. Stay away from fried chicken. Always go for boiled, grilled or steamed. If you must ask for red meat, be sure to ask the waiter for a nice lean piece.

4. If you don't see anything on the menu, that is cooked to your liking. Ask the waiter if it would be possible for the chef to cook you a dish with say, boiled or grilled chicken, instead of fried. Don't be embarrassed at this request as you will not be the first or the last to ask for it.

5. Avoid the temptation of cream sauce, butter, oil, batter and home made gravy.

6. If you do not like leaving your food, then you can always ask the waiter, to wrap it up so you can take it home afterwards.

7. If you are a take away person as I am. When you serve your take away at home, only serve half of it, and keep the other half for the next day or for another family member. Willpower is the key here!

8. If you know where you are going for your evening meal. Why not ring the restaurant and ask them to post a menu out to you, or go and pick one up. Now you can give the menu a good read and find out the best meal to suit you. When you arrive at the restaurant, your choice is already made and a healthier one it will be.

9. Buffets are the worst of all restaurant temptations. You must know your portion control. Try and have only one plate. Once again the key factor here is will power!

10. When the day comes for you to go out for your meal, try to eat smaller meals during the day, then you can keep an eye on the calories for the day and evening. However do try to remember not to starve yourself as you may just end up eating like a horse, which is never a good diet tip.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a nutritionistís recommendation. Prior to beginning any dietary program, including a low carb diet, individuals should consult a physician for proper diagnosis and/or an appropriate path toward weight loss.

Keto Diet Secrets Revealed

You may be considering a Keto diet , but you're wonder if really works, and if so, how well?

Let's take the mystery out of Keto by giving you the 3 most important elements to its success.

First, you need to bring your carboydrate cravings under control.  Some diet programs argue that most of us are addicted to carbohydrates. Others take a more moderate approach and link it to the glycemic index.

All of the low carb diets are consistent on this one fact  though - you need to overcome short-term cravings to ensure  long term weight loss success.

There is definite scientific proof linking simple carbohydrates, such as sugar, to cravings you have for  more food.

Second, you need to focus on better carbs versus the worse carbs.   What that means is simply that you must consider which carbohydrates result in more glucose spikes being created by your body.

Simple carbs are quickly absorbed and result in significant glucose spikes which, can result in more fat being stored in  your body.  The Keto diet balance overall carbohydrate  input with the quality and type of carbohydrates, with a high fat intake.

Just by reducing the simple carbs in your diet such as sugar, milk, some fruit you can make a big difference in curbing your cravings for more food.

Third, you must gain confidence in the delicious foods you are able to eat on the Keto diet so that you stick with  the change.  You cannot expect to achieve long term success with your diet program if you are not educated or satisfied with the amazing alternative foods at your disposal.

The Keto diet can lead to weight loss, health benefits and an entire lifestyle change - however you don't have to give up everything you enjoy in order to experience rapid weight loss.

By focusing on foods that trigger chemical and biological reactions in your body resulting in reduced carb cravings, you can burn fat and increase your health at the same time.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a nutritionistís recommendation. Prior to beginning any dietary program, including a low carb diet, individuals should consult a physician for proper diagnosis and/or an appropriate path toward weight loss.

Keto Diet Revolution

The Keto diet is the new phenomenon. The diet has grown in popularity in recent years in response to the low-fat diet craze. As dieters had trouble with low-fat plans, they searched for a new solution and the Keto Diet Revolution found a new audience.

A lot of people have jumped on the Keto bandwagon and there has been a lot of hype as a result. But what are the basic principles of the Keto diet?

The Keto diet is based on a theory of why we get fat. According to studies the over-consumption of carbohydrates and simple sugars leads to weight gain. The way your body processes the carbohydrates you eat have more to do with your waistline than the amount of fat or calories that you consume.

When you eat excess carbohydrates and sugar, your body notices that sugar levels are elevated. Insulin is released from the pancreas in order to store sugar as glycogen in the liver and muscle cells for extra energy later on. However, your body can only store so much glycogen at once. As soon as your body reaches its limit for glycogen storage, the excess carbohydrates are stored as fat. This happens to everyone who eats too many carbohydrates.

However, insulin resistant individuals have an even harder time of using and storing excess carbohydrates. The more insulin that your body is exposed to, the more resistant it becomes. Overtime, the pancreas releases more insulin and cells become insulin resistant. The cells are trying to protect themselves from the toxic effects of high insulin. They create less glycogen and more fat.

As a result, insulin resistant individuals gain extra weight. The carbohydrates get converted into fat instead of energy. Other side effects include fatigue, brain fog (the inability to focus, poor memory, loss of creativity), low blood sugar (which can leads to hypoglycemia), intestinal bloating, sleepiness, depression and increased blood sugar. There is much more than weight at stake when you are insulin resistant.

The remedy for people who are insulin resistant is a diet restricted in carbohydrates. The crux of the Keto diet is a limitation of carbohydrates in all of its forms. The foods restricted on a Keto plan include simple sugars (like cookies, sodas and sweets) and complex carbohydrates (like bread, rice and grains). Even carbohydrates that are considered healthy, such as oatmeal, brown rice and whole wheat bread, are restricted on the program.

The diet has you restrict your carbohydrate intake to less than 40 grams a day. This will put your body in a state of ketosis. While in ketosis, your body will burn fat as fuel. According to research, the ketosis state will also affect insulin production and it will prevent more fat from being formed. Your body will begin using your stored fat as an efficient form of fuel, and you'll lose weight.

Another benefit of the Keto diet is that ketosis will end your cravings for carbohydrates. If you've been living on a carb-heavy diet, you may have found that you simply cannot get enough carbohydrates. With carbohydrate restriction and ketosis comes a reduction in carbohydrate cravings. People who have been on the Keto diet for some time report that they do not crave carbohydrates as they once did.

Although the initial phases of a Keto diet are rather strict, the diet teaches you to restore balance to your diet in the long run. People who use the diet slowly reintroduce minimal amounts of carbohydrate into their eating until they find a comfortable balance between their health and carbohydrate use.

The basic principles of a Keto diet have been adapted to many other low-carb diet plans. However, the Keto diet popularity still remains strong as one of the most effective low-carbohydrate solutions today.

You may also like reading"Thinking of Trying Keto", or "Keto and Ketosis".

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a nutritionistís recommendation. Prior to beginning any dietary program, including a low carb diet, individuals should consult a physician for proper diagnosis and/or an appropriate path toward weight loss.

Thinking Of Trying Keto? Be Prepared For A Complete Lifestyle Change

When you are starting a ketogenic diet you need to be prepared for a complete lifestyle change.

That is what you’re doing this for anyway. You want to change how you look at yourself in the mirror and choosing to go about this diet is going to do that for you.

For those that are still in the dark about a ketogenic diet, it’s a diet that will change your body from a sugar-burner to a fat-burner. This means that you will be burning all of that extra fat on your body by changing and cutting some foods in your everyday diet.

Fully committing to this diet means that you need to be as prepared as possible when you’re starting. Your body is going to go through a lot of changes in a short amount of time.

One big change that is going to occur is that fact that you’ll be losing a lot of fluids. Through those fluids you’ll be losing a lot of electrolytes, something that your body needs to have to function properly.

The Importance of Electrolytes on a Keto Diet

Without electrolytes in the body, it’s not going to be able to do what you want it to do on a daily basis.


Simple tasks are going to seem more difficult and you will be feeling like you're a lesser version of yourself.

What are Electrolytes?

Electrolytes are minerals found in the body that allow it to maintain specific functions such as muscle contraction and regulating your heartbeat.

The main electrolytes found in the body are chlorine, calcium, magnesium, potassium, and sodium.

However, the main electrolytes that need to be focused on are potassium, magnesium, and sodium.

These are all electrolytes that are lost in your fluids on an everyday basis. However, this is magnified when you’re on a ketogenic diet.

Your body starts to get rid of more fluids because there is less insulin in your body. So, instead of retaining fluids, your body is told to release more of it.

As you can see, losing fluids at a faster rate means losing electrolytes at a faster rate as well.

" I have found that AdvoCare Rehydrate nutritional electrolyte supplement really helps to support my overall wellness, which has helped me tremendously during my Ketogenic Lifestyle "- Dwight Obey, AdvoCare Independent Distributor


Lack of Electrolytes Lead to Keto Flu

The keto flu is something that a lot of people experience when they are in the first stages of the keto diet. It’s definitely a little rough to go through.

Putting your body through all of these changes during a ketogenic diet is going to cause it to break down a little. When this happens, you’ll start to experience some flu like symptoms.

This happens, in big part, because of the lack of electrolytes in your system.

Being on a ketogenic diet will cut a significant amount of carbs from your diet. You’ve probably retained most of your electrolytes through all of the carbs you’ve been eating.

When you eat a lot of carbs your body likes to retain water. Less carbs leads to less water retention, thus, leading to fewer electrolytes in your body.

Once you start to experience the keto flu, you can lose even more electrolytes because of the symptoms you’ll be having.

Avoiding the Flu

It’s possible to avoid the keto flu, but it takes work.

You have to replenish your electrolytes however you can. The better you are at keeping electrolytes in your body, the more chance you have at not getting the flu.

Some people may not be able to avoid it no matter what they do, unfortunately. However, it’s still good practice to get in the habit of replenishing your electrolytes.

How to Replenish Your Electrolytes

Since having an excess number of carbs is out of the question, you need to find other ways to replenish your electrolytes.

There are a number of ways you can do this.

You also want to make sure that you are getting the right amount of each electrolyte each day so that your body stays fully functioning.

The recommended amount of magnesium is around 300mg a day, for potassium it’s about 1000mg, and for sodium it’s around 5000mg.

So, how do you get this amount of electrolytes in your body throughout the day?

For starters, you can get all of these electrolytes through supplements. This could be an easier way for some people to guarantee that they are getting the right amount of electrolytes.

Magnesium

If popping pills isn’t for you, then there are plenty of alternatives that will allow you to get your electrolytes through the foods you eat while staying on top of the ketogenic diet.

You can get your magnesium through some easy alternatives. Adding more leafy greens to your meals or even having a side salad is going to boost your magnesium intake. Consuming more fish, such as salmon, is going to help as well. There is also magnesium in dark chocolate, but you need to be careful with that because you don’t want to go overboard with the carbs.

Potassium

Potassium can be added through dark leafy greens and salmon as well. You can get potassium through nuts as well. Avocados have a high potassium content so this may be your best option if you want your potassium regularly.

You may also know that there is a lot of potassium in some fruits. The problem with this is that most fruits aren’t keto friendly based on the fact that they have a ton of sugars. Sugars get converted to carbs, and carbs get converted to fat. This is what we don’t want.

Sodium

Getting enough sodium should be the easiest to get. Adding salt to anything is going to give you more sodium in your diet.

Most people enjoy adding salt to their meals for a bit of added flavor anyway.

You may have heard that having too much sodium over a period of time is going to lead to health problems. Well, that is for people that usually have a high calorie, high carb diet.

When you’re on the ketogenic diet, you’re going to need sodium to keep your body functioning the way it should. You will be holding onto very little excess sodium.

Because of this, the health concerns are severely downgraded.

Stay Hydrated

I cannot stress the importance of staying hydrated. It’s one of the most important aspects of the ketogenic diet.

If you stay hydrated, you’re going to reach ketosis faster and keep electrolytes in your body.

You could be a little dehydrated and not even realize it. If you start to feel as though you’re starting to get the symptoms of the keto flu, the first thing you should do is drink some water. Those symptoms could disappear in a hurry.

That just means that you were dehydrated.

The longer you can keep yourself hydrated, the more efficient your body is going to be when it starts to burn fat.

Staying hydrated is also going to help your body through the small adjustment period from being a sugar burner to a fat burner.

That being said, everyone’s body is going to react differently to the ketogenic diet. However, staying hydrated is going to somewhat level the playing field and help everyone’s bodies remain as “normal” as possible.

Electrolytes Are Your Friend

We all need electrolytes in our lives. They just become more important when you’re starting a new lifestyle like the ketogenic diet.

Think about it like this, if you want to struggle in the early stages of the ketogenic diet then ignore your electrolytes. If you want to start the keto diet on the right foot and get a jump start on a brand new you, then focus a little bit on your electrolytes.

It’s that simple.

You may also enjoy reading "Keto, And How To Achieve Ketosis"

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a nutritionistís recommendation. Prior to beginning any dietary program, including a low carb diet, individuals should consult a physician for proper diagnosis and/or an appropriate path toward weight loss.

Why Amino Acids Are Important

Before Keto & AdvoCare, Age 52

AMINO ACIDS are the building blocks of the body. Besides building cells and repairing tissue, they form antibodies to combat invading bacteria & viruses; they are part of the enzyme & hormonal system; they build nucleoproteins (RNA & DNA); they carry oxygen throughout the body and participate in muscle activity. When protein is broken down by digestion the result is 22 known amino acids.

As the building blocks of protein, amino acids are vital to health. Next to water, amino acids in the form of proteins make up the greatest portion of our body weight. They comprise tendons, muscles and ligaments; organs and glands; hair and nails; important bodily fluids, and are a necessary part of every cell in the body.

After Keto & AdvoCare Age 54

There are over 20 amino acids, separated into two categories - essential and non-essential. Essential amino acids are those that cannot be manufactured by your body, hence, it is essential that you obtain them from your diet. Non-essential amino acids can be manufactured by your body, however, your body must have the right combination of essential amino acids and supporting nutrients to optimize healthy protein maintenance, so supplementation may be desirable. Twenty amino acids are needed to build the various proteins used in the growth, repair, and maintenance of body tissues. Eleven of these amino acids can be made by the body itself, while the other nine (called essential amino acids) must come from the diet. The essential amino acids are isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Another amino acid, histidine, is considered semi-essential because the body does not always require dietary sources of it. The nonessential amino acids are arginine, alanine, asparagine, aspartic acid, cysteine, glutamine, glutamic acid, glycine, proline, serine, and tyrosine. Other amino acids, such as carnitine, are used by the body in ways other than protein-building and are often used therapeutically.

Who is likely to be deficient?

Dieters, some strict vegetarian body builders, and anyone consuming an inadequate number of calories may not be consuming adequate amounts of amino acids. In these cases, the body will break down the protein in muscle tissue and use those amino acids to meet the needs of more important organs or will simply not build more muscle mass despite increasing exercise.

Amino acids are not only absolutely integral to life, but they can have a profound impact upon how clearly we think and how well we feel.

Benefits

builds cells and repairs tissue
assists with wound healing
increases athletic performance

Dwight Obey, AdvoCare Independent Distributor

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a nutritionistís recommendation. Prior to beginning any dietary program, including a low carb diet, individuals should consult a physician for proper diagnosis and/or an appropriate path toward weight loss.

What Is A Low Carb Keto Diet

(Me In 2019, While On A Keto Diet)

A low carb diet, also known as a low carbohydrate diet, is a diet program designed to promote weight loss while restricting the consumption of carbohydrates. The theory behind a low carb diet is that carbohydrates consumption is linked to increased insulin levels and obesity. Some nutritionists have varying opinions regarding the validity and safety of a low carb diet, but others refer to the strong evidence lending truth to the claim that a low carb diet can actually promote weight loss.

A low carb diet specifically consists of eliminating or reducing foods that contain sugar, grains and starches. With each of these products being labeled as carbohydrates, they are replaced with other foods containing increased fat and protein. Many people enjoy vegetables as part of a healthy diet and while they too are classified as carbohydrates, they are believed to be much healthier than grains.

As with most diet programs, there are two sides to the story with individuals who oppose and those who agree with the approach. Specifically, some experts believe that low carb diets carry their own risks and possible side effects, including headaches, fatigue, nausea, dizziness and/or dehydration.

By lowering or eliminating dietary fiber, many believe that constipation may also occur as a result of the fiber absence. In addition, some believe that the replacement of cholesterol and foods high in saturated fat my increase the risk of developing heart disease. There are also some concerns that kidney problems may ensue as a result of the organs becoming overworked, but there are no scientific studies to support this theory as of yet.

The acceptance of low carb diet foods have had various impacts on some of the worldís largest food producers. Pasta makers, for example, suffered a reduction in the need for their products and believed that the loss was connected to low carb diets. A popular doughnut manufacturer admitted that earnings were lower than usual and associated the reduction with low card diets, which reduced the demand for their product as well. Several companies, on the other hand, watched as their profits were on the rise as they promoted low carb products in stores and restaurants.

As seen by the photo above, I believe in the Keto Diet/Low Carb Diet and what it does for me. To counter my symptoms of fatigue, dehydration, or a lack in fiber, 

"Ive found that AdvoCare products works best for me and my body, and they have so many nutritional supplements that support overall wellness, weight management, energy, etc...and all of my nutritional needs while on a Keto Diet". Dwight Obey -2019

Dwight Obey, AdvoCare Independent Distributor

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a nutritionistís recommendation. Prior to beginning any dietary program, including a low carb diet, individuals should consult a physician for proper diagnosis and/or an appropriate path toward weight loss.

KETO VIDEO RECIPE: BACON AVOCADO MUFFIN

Written by,

Dwight Obey (Founder - 1st N Weight Loss), and AdvoCare Independent Distributor.

" I have found that AdvoCare has so many nutritional supplements that support overall wellness, weight management, energy, etc.."- Dwight Obey

Interested in Searching, and Learning more about AdvoCare Products, Click Here 

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Bye Bye Belly Fat 28 Day Challenge

Dwight - 2017-2018

This challenge consist of YOU, getting in the right amount of Aerobic exercise, along with proper nutrition consisting of the right amount of vitamins and

supplements, and well balanced meals, over a 28 day period, which can be started at anytime. All of which are essential when trying to say bye bye to your belly fat more-so than weight training. 

When doing the "BYE BYE BELLY FAT CHALLENGE", the right amount of aerobic exercise is your best bet when it comes to saying bye bye to that stubborn belly fat. Aerobic training greatly reduces belly fat and liver fat and improves some other risk markers for diabetes and heart disease. 

Aerobic training burns 67% more calories when compared to resistance training. Even moderation works. What really counts is how much exercise you do, how many miles you walk, and how many calories you burn, If you choose to work at a lower aerobic intensity, it will simply take longer to burn the same amount of fat. 

"I have found that AdvoCare has so many nutritional supplements that support overall wellness, weight management, and energy, which helps keeps me going during my own personal challenges and workouts, that I use it daily" - Dwight Obey, AdvoCare Independent Distributor

Recommended Exercises:

• Crunches
• Swiss Ball Obliques
• Barbell Roll-Out

Recommended Foods To Eat During Challenge Click Here

Belly Fat Loss: The Tips

You can't pick where on your body you lose fat from, but you can burn fat from all over, including your belly. The first step to take in designing a fat-busting diet is to cut your calories. You need a calorie deficit of 500 per day to lose 1 pound per week. 

To work out how many calories you need to maintain your weight, active men should multiply their body weight in pounds by 15 and active women should multiply their body weight in pounds by 12. Sedentary men should multiply by 13 and sedentary women by 10. Take 500 from your result to find how many calories you need to eat daily to lose 1 pound per week, or take away 1,000 per day for a loss of 2 pounds per week.

Belly Fat Breakfast

Make protein your best friend at breakfast. Eating more protein first thing means you're less likely to snack on fatty foods later in the day. Starting your day with fat-free or low-fat Greek yogurt mixed with berries and almonds, a ham and vegetable omelet, a protein shake and a serving or two of fruit, or a couple of pieces of lean grilled bacon on a tortilla.

Light Lunch

Keeping protein up is key at lunch too. Base your lunch around a protein-filled food, such as turkey, canned tuna or salmon, meal replacement drink or cottage cheese. What you have with your protein depends on your calorie intake. 

If you're active and have higher calorie needs, you may wish to go for a sandwich, bagel or wrap, some fruit and mixed nuts. If your calories are on the lower end, however, making a salad with your protein, or having a soup on the side will allow you to get a bigger, more filling lunch for fewer calories.

End The Day Right

You needn't go down the route of plain, boring grilled chicken breast and steamed broccoli every night to lose belly fat. Make your dinners more interesting to increase dietary adherence. I suggests lean steak and pepper tacos, a shrimp and avocado rice bowl, a vegetarian pizza made with a thin whole-wheat crust, salmon with a yogurt and cucumber sauce for your evening meal. 

Again, aim for a high-protein meal, with moderate amounts of healthy fats and whole-grain carbohydrates.

Snacks

If you like to snack between your meals, you can't go wrong with low-sugar yogurts or cottage cheese, fresh fruit, pre-cooked meat, reduced fat cheese, raw nuts, low-carb protein bars or whole-grain crackers. 

The main thing to consider when picking any food or meal is your total daily calorie intake -- you must consume fewer calories than you burn to shift your belly fat. If you don't feel like you're making progress, you're probably eating too much and not exercising enough, so drop your calories a little and start training more, while saying bye bye belly fat!

Written by,

Dwight Obey (Founder - 1st N Weight Loss), and AdvoCare Independent Distributor.

" I have found that AdvoCare has so many nutritional supplements that support overall wellness, weight management, energy, etc.."- Dwight Obey

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.