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A Keto Meal Plan Customized to Your Body, Situation, Goals, and Taste Buds

Help to success weight loss

Keto Diet Benefits

Recently, the keto diet has become extremely popular for its health benefits such as weight loss and preventing disease. The keto diet can be hugely beneficial, but how does it work to provide these benefits?

What is the Keto Diet?

You may have heard of the high-protein, low-carbohydrate Atkins diet. The keto diet keeps carbohydrate levels low, but instead of ramping up the amount of protein in your diet, the keto diet increases the amount of fat. A typical keto diet aims for meals with 75% fat, 20% protein, and 5% carbohydrate. Eating a high-fat diet can still mean eating healthy. Keto diet menu items often include seafood, meat, dairy products, eggs, vegetables, and nuts. With the increased popularity of the keto diet, keto recipes are widely available.

How Does the Keto Diet Work?

It might seem counterintuitive that adding more fat to your diet can lead to weight loss. Normally, your diet is high in carbohydrates, which are broken down into glucose, or blood sugar, for use as energy. As glucose enters your bloodstream, your body releases insulin to store excess glucose as fat. The more carbohydrates, the more glucose. The more glucose, the more insulin, and the more insulin, the more fat.

The keto diet takes advantage of the fact that when your meals are high-fat and low-carbohydrate, there is no insulin spike, and you don't add to your fat reserves. Instead, fat from diet and stored fat are broken down to ketones ("keto" is short for "ketogenic" producing ketones). Like glucose, ketones can be used for energy, keeping your body running without increasing blood sugar or putting on excess fat. The benefits of the keto diet can be huge.

Weight Loss

Overall, the keto diet is an excellent way to burn fat and lose weight. Eating fewer carbohydrates suppresses appetite, and studies have shown that keto diet participants eat fewer calories overall because of this. Burning fat for energy can lead to rapid weight loss.

Reduced Blood Sugar and Insulin

Since carbohydrate intake is limited, blood sugar and insulin levels are lowered. This is particularly important for people with type 2 diabetes, which causes a buildup of glucose in the bloodstream. The keto diet can be used to reduce or eliminate the need for diabetic insulin injections.

Reduced Triglycerides

Fat subunit molecules called triglycerides normally circulate in your bloodstream. High levels of triglycerides are a significant risk factor in the development of heart disease. In the keto diet, because fat is being burned for energy, the number of triglyceride molecules in the bloodstream decreases, reducing the risk of heart disease.

Improved Cholesterol

"Bad" (LDL) cholesterol is another risk factor for heart disease. Too much bad cholesterol in your bloodstream builds up in your arteries, narrowing them and causing atherosclerosis, a type of heart disease. The keto diet reduces bad cholesterol levels while increasing the level of "good" (HDL) cholesterol in your body.

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How can I lose 2 kilos in 3 days?

Weight loss: 6 strategies for success

Giving yourself 30 days to lose weight can be a great goal because it gives you time to see results. Since it’s

best to lose about .5 to 1 kg (1.1 to 2.2 lb) per week, losing a total of 6 kg (13 lb) in one month is a difficult goal to achieve. You may be able to lose weight this quickly if you eat a healthy weight loss diet, exercise most days, and change your lifestyle.

However, keep in mind that losing weight so quickly is difficult and usually not sustainable, so you’ll likely struggle to keep the weight off. Additionally, talk to your doctor to make sure it’s safe to attempt this much weight loss.Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss. However, the foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.

How do you make those permanent changes? Consider following these six strategies for weight-loss success.

1. Make sure you're ready

Long-term weight loss takes time and effort — and a long-term commitment. While you don't want to put off weight loss indefinitely, you should make sure you're ready to make permanent changes to eating and activity habits. Ask yourself the following questions to help you determine your readiness:

Am I motivated to lose weight?

Am I too distracted by other pressures?

Do I use food as a means to cope with stress?

Am I ready to learn or use other strategies to cope with stress?

Do I need other support — either from friends or professionals — to manage stress?

Am I willing to change eating habits?

Am I willing to change activity habits?

Do I have the time to spend on making these changes?

Talk to your doctor if you need help addressing stressors or emotions that seem like obstacles to your readiness. When you're ready, you'll find it easier to set goals, stay committed and change habits.

2. Find your inner motivation

No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan?

Make a list of what's important to you to help you stay motivated and focused, whether it's an upcoming vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. You might want to post an encouraging note to yourself on the pantry door or refrigerator, for instance.

While you have to take responsibility for your own behavior for successful weight loss, it helps to have support — of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage.

Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and share the priority you've placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation for sticking to your weight-loss goals.

If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.

3. Set realistic goals

It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.

Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal. If you weigh 180 pounds (82 kilograms), that's 9 pounds (4 kilograms). Even this level of weight loss can help lower your risk of chronic health problems, such as heart disease and type 2 diabetes.

When you're setting goals, think about both process and outcome goals. "Walk every day for 30 minutes" is an example of a process goal. "Lose 10 pounds" is an example of an outcome goal. It isn't essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss.

4. Enjoy healthier foods

Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation.

One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.

Get your weight loss started with these tips:

Eat at least four servings of vegetables and three servings of fruits daily.

Replace refined grains with whole grains.

Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils.

Cut back on sugar as much as possible, except the natural sugar in fruit.

Choose low-fat dairy products and lean meat and poultry in limited amounts.

5. Get active, stay active

While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone.

Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.

How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week. Some people may require more physical activity than this to lose weight and maintain that weight loss.

Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.

6. Change your perspective

It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight management. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.

After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Then move beyond simply recognizing your challenges — plan for how you'll deal with them if you're going to succeed in losing weight once and for all.

You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.

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How to weight loss fast?

"I've never seen the weight come off like this. I really LOVE this 'diet'! It's more like a life overhaul! I have more energy than I've had in years and my skin is actually glowing! This is the perfect "Mommy Makeover" I was looking for. In the last few weeks I wasn't hungry at all, and it is the perfect complement to my busy lifestyle. I know that I am losing weight in a healthy way! My husband has started asking me more frequently if I would make him a smoothie, which is wonderful! Thank you times 10 million!" https://linktr.ee/belal098

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"I've never seen the weight come off like this. I really LOVE this 'diet'! It's more like a life overhaul! I have more energy than I've had in years and my skin is actually glowing! This is the perfect "Mommy Makeover" I was looking for. In the last few weeks I wasn't hungry at all, and it is the perfect complement to my busy lifestyle. I know that I am losing weight in a healthy way! My husband has started asking me more frequently if I would make him a smoothie, which is wonderful! Thank you times 10 million!" https://linktr.ee/belal098

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His Secret Obsession By James Bauer

His Secret Obsession By James Bauer

Whether you’re dealing with an emotionally unavailable boyfriend, a bored or distant husband, or even an Ex that won’t give you the time of day, you may be missing an important tool that can draw men to you—especially if you’re looking to skip the games, the frustration, and the heartache, and enjoy the intimacy and devotion of true love.

Human beings are hardwired to try and fulfill certain basic needs: hunger, thirst, and sexual desire are a few examples. When these needs are unmet, men and women pursue them with single minded focus; people and situations that help meet these needs invariably become deeply important.

Men are hardwired with a particularly powerful biological drive that subconsciously controls their actions, and if it is unmet, this instinct can make it difficult for them to fall in love or commit to the women in their lives. It’s called the Hero Instinct. The women who know how to successfully trigger this instinct have a powerful tool for generating the love, loyalty, and desire that they’ve been searching for all along.

James Bauer’s “His Secret Obsession: How to awaken a man’s most secret and powerful desire to earn your love, prove his devotion to you, and give you romance that last a lifetime” is a complete program that provides step-by-step training on how to trigger the Hero Instinct, including tips, training, and examples that can be tailored for your exact situation.

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With so many different ways of communicating nowadays, His Secret Obsession has developed a series of tools that are customizable for your situation. The secret signals described in the program could be used in person or across different technological mediums like Facebook messaging, email, text, or phone calls. Some examples of the signals you’ll learn with the program include: These are just a few examples of the tools available; these and many more are explained in detail, with examples, in the His Secret Obsession program.                                                  The "Secret Currency" of Happy RelationshipsThis next one is important because it's the #1 Reason Men Leave Women They LOVE. This is the single most important thing you will ever read about men and commitment. Just knowing this one thing will get you inside his mind like no woman has ever done before. Once you know this signal, you'll never again be blindsided by his sudden distance or lack of interest. Instead, he'll think you're reading his mind and will thank you for it every day. You'll also discover The "Secret Currency" of Happy Relationships. It turns out, there are tiny chances every day to make "emotional deposits" in your relationship to grow and strengthen the bond you have with your man. This signal is surprisingly powerful. In fact, studies show that making these simple "deposits" cuts the rate of separation in half!.

So make sure to use this one. Because even though it takes less than 10 seconds it kicks his Hero Instinct into overdrive. And he'll feel an emotional connection to you that he's never felt before.                                                      The "Ex-Back" SignalIf you've recently gone through a breakup or separation with your man, this next one is really important. Because in 99% of cases, there's only "one thing" he can hear that matters.

These 12 explosive little words instantly reframe how he pictures you in his life.

I call it the "Ex-Back Signal" and the best part is it's impossible for him to ignore, resist or "think his way out of."

Just drop these 12 simple words into a text, say them to him over the phone, or in person and watch how quickly he comes crawling back to you.

Because of the way this taps into his Hero Instinct, it's your strongest chance to not only get him back, but ensure that he'll never leave again.

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What Is The Hero Instinct?

The Hero Instinct describes the deep and biological urge inside every man to feel needed, to feel irreplaceable, as though they’re the only man for the job. According to James Bauer, women might activate the Hero Instinct not by meeting a man’s needs, but by revealing her own. In other words, it’s not about trying to please him—it’s about giving him a way to please you.

It allows him to feel like he’s actively winning you over, which is so critical because it’s almost impossible for a man to feel like he’s in love if he doesn’t feel like he’s earning that love.

His Secret Obsession teaches you the phrases, gestures, and short messages that may trigger an emotional reaction, potentially tapping into The Hero Instinct. These secret signals are simple and easy to use—you won’t need to spend months studying the deep psychology behind them.

The program removes the guesswork by giving you the exact 12 word phrase and actions for most situations, whether you just want to revive the daily chemistry, win back an old love, , or if actually works in real life for women just like you.

The Secret Signals

The Glimpse phrase – give a man a taste of the real you, and leave him yearning for more.

The Fascination signal – trigger such deep attraction in a man that you’ll feel like an emotional addiction to him.

The Silent Action signal – shifts his Hero Instinct into high gear without even saying a word.

The Damsel in Distress signal – discover how to tap into a man’s natural protective instincts.

The Private Island signal – this little known quality is an important factor in who a man chooses to marry.

The “I Owe You” signal – did you know you can actually use a man’s selective hearing to your advantage? Swap out three simple words you use everyday.

The X-Ray question – not knowing where you’re at in a relationship can be torture. You can innocently ask your man this question to put your worries to rest.

The Ex-Back signal – this signal is difficult for a man to ignore, resist, or “think his way out of”—and it can help you bring an Ex quickly back to you.

These are just a few examples of the tools available; these and many more are explained in detail, with examples, in the His Secret Obsession program.

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