bennasilkiloverdim

[bennasilkiloverdim]

Yeniden merhaba…

sevgili okuyucular, yeni sayfamda yani instada devam ediyorum. Takipte kalabilirsiniz. Yontemim farkli ama samimiyetim ve gercekligim ayni. :)) kendi yaptiklarimi nasil motive oldugumu ve kilo verme seruvenimi paylasiyorum. https://www.instagram.com/invites/contact/?i=1hgcbz86ogy8b&utm_content=q0s77w0

@Bennasilkiloverdiminsta

#keto #kiloverme #araliklioruc #hiit

I'm on Instagram as bennasilkiloverdiminsta.

https://www.instagram.com/invites/contact/?i=dzm2xny206jh&utm_content=q0s77w0

[bennasilkiloverdim]

#CantStopWontStop 💪🏼

[bennasilkiloverdim]

What do you usually eat in a day? I'm interested in trying keto myself but have no idea where to start.

First of all, you can start before even starting! Do this by downloading an app like My Fitness Pal to track your current eating habits. By doing this you can become better aware of what foods you typically eat right now that are higher in carbs. This will help you ease into the ketogenic lifestyle by discovering foods that you can swap out rather than having to completely start from scratch.

For example, I was drinking a protein shake almost every day for breakfast. Some of the ingredients? Activia yogurt (for the probiotics), which has 17g of sugar in one serving. Vega One Protein, which had 6g net carbs per scoop. Blueberries, with 13g net carbs. Peanut butter, 10g net carbs. And likely more ingredients for at least 50g net carbs. For breakfast. To guarantee ketosis, you need to have at most 30g net carbs per day (the actual number will vary per person and could be higher, but 30g is a safe bet).

To fix this, I eliminated the yogurt and ordered probiotic supplements, found a low-carb protein powder (I didn’t need a vegan one anyway), switched to a smaller serving of a lower carb fruit (like raspberries), swapped peanut for almond butter, etc. So rather than designing a completely new diet, start with swaps.

But some sample meals that I’ve eaten lately (and lazy ones, at that):

Ground beef and eggs cooked in pure butter and topped with avocado, sour cream, and parmesan cheese

Smoked or cured salmon with ricotta cheese

Ricotta “noatmeal” (ricotta cheese, butter, cinnamon, Stevia microwaved and topped with flaxseed, walnuts, etc.)

As for snacks,

Macadamia nuts (the BEST keto option, and delicious)

Avocado with Italian dressing

Hard-boiled eggs with mayo and spicy mustard

A great reference is Diet Doctor’s Easy Keto Plates. I have it printed out on my fridge for quick reference. Basically a gallery of things you can easily throw together to make a keto meal. But there’s so much out there that you will need to explore it to see what will work for you.

Some overall pointers for starting out, though:

Focus on the fat. It’s the point of the diet. 70-80% of your calories will need to be from fat.

Be careful with protein. Too high of protein will kick you out of ketosis.

Salt your food and drink bone broth to keep minerals up and prevent keto flu.

Drink a lot of water. Your body needs more water when in ketosis.

If your goal is to lose weight, don’t forget that you still need to be at a caloric deficit. Be careful you don’t go over calories.

I find videos very helpful for learning a lot and easily. So some great YouTube channels to learn from are (in no particular order):

What I Learned

Dr. Anthony Gustin

Dr. Eric Berg

Primal Edge Health

Rachel Aust

Healthful Pursuit

Thomas DeLauer

Tom Bilyeu

[bennasilkiloverdim]

Önce sağlık...

Sağlığa ve beden bütünlüğüne dikkat etmek gerekiyor. Kaybedince değerini anlıyoruz. Bacağımı çarptiğim için yürüyemiyorum ve spor da yok tabi... :(

[bennasilkiloverdim]

Done!

[bennasilkiloverdim]

Back to basics//En basa donersek.. Bolum 1

Zayiflama servuenine baslamak isteyip de baslayamayanlar icin bu yazi. Nereden baslayacaginizi mi bilemiyorsunuz? cok zor degil simdi su anda baslayin, pazartesiyi beklemeyin. Ayni zamanda bu yaziyi aslinda kendime de hatirlatma ve hep aklimda tutma amacli olarak yaziyorum.

-Her zaman kilo verme aklinizda olsun ki kendinizi sinirlayabilin. Bunu bu aralar unuttugumu kabul ediyorum. Nasil mi? aksam yemeginde size sunulan alternatiflerde salata ve protein agirlikli yemek varken gidip de makarnayi mideye indirmeyin.

-Spor her zaman aklinida olsun, planlayin ve yapin. Benim de tabi. Yurumeyi ve hareket etmeyi firsat olarak gorun. Bir de ozellikle merdivenleri. Cogumuz gun boyu calisiyoruz ozellikle de masa basi oturarak calisanmar daha sanssiz. Dolayisi ile merdivenler kurtaricimz olabilir.

-Bol su ve yesil cay icmek cok yararli. Cok onemli benim icin de. Yesil cay stoklarimi kontrol edecegim.

-Karbonhidratlari hayatimdan cikaracagim. Gereksiz karbonhidrat ne varsa.. Tatli, seker, pirinc un bunlari her biri benim icin tuzak.

Simdilik bu kadar ama bu yazinin serileri gelecek bu daha baslangic..

[bennasilkiloverdim]

Four rules for a disciplined life

(Credit to reddit user ryans01).

No zero days. ‘What’s a zero day? A zero day is when you don’t do a single fucking thing towards whatever dream or goal or want or whatever that you got going on. No more zeros. I’m not saying you gotta bust an essay out everyday, that’s not the point. The point I’m trying to make is that you have to make yourself, promise yourself, that the new SYSTEM you live in is a NON-ZERO system. Didn’t do anything all fucking day and it’s 11:58 PM? Write one sentence. One pushup. Read one page of that chapter. One. Because one is non zero.’

Be grateful to the three yous. ‘There’s the past you, the present you, and the future you. If you wanna love someone and have someone love you back, you gotta learn to love yourself, and the 3 you’s are the key. Be GRATEFUL to the past you for the positive things you’ve done. And do favours for the future you like you would for your best bro.’

Forgive yourself. ‘Maybe you got all the know-how, money, ability, strength and talent to do whatever is you wanna do. But lets say you still didn’t do it. Now you’re giving yourself shit for not doing what you need to, to be who you want to. Heads up champion, being disappointed in yourself causes you to be less productive. Tried your best to have a nonzero day yesterday and it failed? So what. I forgive you, previous self. I forgive you. But today? Today is a nonzero masterpiece to the best of my ability for future self. This one’s for you, future homes. Forgiveness man, use it. I forgive you. Say it out loud.’

Exercise and books. ‘Pretty standard advice but when you exercise daily you actually get smarter. When you exercise you get high from endorphins (thanks body). When you exercise you clear your mind. When you exercise you are doing your future self a huge favour. Exercise is a leg on a three legged stool. Feel me? As for books, almost every fucking thing we’ve all ever thought of, or felt, or gone through, or wanted, or wanted to know how to do, or whatever, has been figured out by someone else. Get some books.’ 

[bennasilkiloverdim]

Reboot yourself

With exercise...:)

[bennasilkiloverdim]

[bennasilkiloverdim]

[bennasilkiloverdim]

Yeni hayatiniza baslamak icin yeni yili ya da pazartesiyi beklemek zorunda degilsiniz.

[bennasilkiloverdim]

Yurumeye devam

Bugün de devam. Bir de step aletini dolaptan çıkardım, ise yarrıyor.

[bennasilkiloverdim]

[bennasilkiloverdim]

Yürü yürü yürü

Bugün tam bir saat türüdüm, nasil ıyı geldi anlatamam..

[bennasilkiloverdim]

[bennasilkiloverdim]

Merhaba. Bende bu diyetle birlikte 25 kilo verdim. Yalnız sormak istediğim bir şey var. Sabah kahvaltıda ne yiyebilirim? Siyah ekmek yiyorum ben genellikle. Sevgiler

Yumurta iyi oluyor haslanmış bir yumurta. Hem yemesi de kolay sabah sabah.

[bennasilkiloverdim]

..... Evde ki sporumun haricinde okul basketbol takımındayım basketbol oynuyorum. Yemek yeme konusunda kendime hakim olabiliyorum ama bu düzenle ne kadar sürede ne kadar kilo verebilirim sizce? -P

Bırakmadan devam et 2 3 ay içinde sonuçlarını vucudunda hissedersin sanırım