#building muscle on keto

[coachsootz]

The Ultimate Fat Loss Guide: A Step-By-Step Approach to Losing Fat and Keeping It Off

Learn the science, strategies, and best practices for successful and sustainable fat loss with this in-depth guide.

Embarking on a weight loss journey can be challenging, but understanding the fundamental principles behind fat loss and muscle retention can significantly affect your progress. In this comprehensive guide, we'll dive into the science of losing fat while maintaining muscle and practical strategies for staying on track and ensuring long-term success. So, let's get started!

Recognizing When It's Time to Start Your Weight Loss Journey

Body Fat Percentage: A Crucial Indicator of Overall Health

Body fat percentage is a more accurate measure of overall health than weight alone. Generally, men should aim for 10-20% body fat, while women should target 18-28%. However, consider shedding some weight if your body fat exceeds these ranges.

Looking for Online Fitness Coach? Get in touch with us here.

Why Should You Cut If You Are Above Those Numbers?

Beyond these numbers, insulin resistance and inflammation will increase, also increasing your risk for heart disease, stroke, artery disease, and other health issues.

The optimal testosterone level for males is around 12-15% body fat, while the optimal estrogen level for females is about 22-25%.

Your sex hormone levels may decline when body fat gets too high (or too low), causing a range of problems, such as muscle weakness, fatigue, sleep disturbances, reduced sex drive, weight gain, and fertility issues.

Assessing Your Performance and Well-Being: Objective and Subjective Signs

Evaluate factors such as energy levels, gym performance, and overall health to determine if it's time to focus on fat loss. Look for both objective and subjective signs that can indicate whether it's time to start losing fat. Objective signs are measurable, whereas subjective signs focus on how you feel.

Objective Signs That You Need to Start Losing Weight:

Males: Over 15-17% body fat (20% max)

Females: Over 25-27% body fat (30% max)

Subjective Signs That You Need to Start Losing Weight:

·         You feel exhausted all-day

·         Due to decreased insulin sensitivity, you experience reduced pumps at the gym

·         Your hunger levels drop significantly

·         You suffer from increased acid reflux

·         You're constantly feeling bloated. You notice heightened inflammation

·         Water retention makes you appear softer.

·         Joint pain becomes more pronounced, potentially due to high body fat.

By considering both objective and subjective signs, you can make an informed decision about whether it's time to embark on your weight loss journey. Remember that each individual's path to better health is unique, so avoid comparing your progress to others.

Understanding Calories and Macronutrients

What Are Calories?

Calories are a measure of the energy we consume and are crucial for understanding energy balance, the balance between calories consumed versus calories burned. To achieve fat loss, it's essential to maintain a calorie deficit, meaning you burn more calories than you consume. Calories come from three primary sources: protein, carbohydrates, and fats (also known as macronutrients). Alcohol also contains calories.

Key Stats:

Protein: 1 gram = 4 calories

Carbohydrates: 1 gram = 4 calories

Fats: 1 gram = 9 calories

Alcohol: 1 gram = 7 calories

Macronutrients and Their Roles in Fat Loss

Protein

Essential for muscle maintenance and growth, protein also helps keep you full and aids in recovery.

General Recommendation:

Aim for 1 gram of protein per pound of body weight or a minimum of 0.65 grams per pound for those who struggle with higher protein intake. For tough diets, target 1.15 grams per pound to minimize muscle loss.

Carbohydrates

They are your body's primary energy source, fuel intense workouts, and help replenish glycogen stores. Contrary to popular myths, carbohydrates do not directly cause weight gain—consuming too many calories does.

General recommendation:

Aim for 1 gram of carbohydrates per pound of body weight daily to support training.

Fats

Fats are essential for optimal sex hormone production, nutrient absorption, and overall health. However, they are calorie-dense, so moderation is key. Consuming too little dietary fat can lead to hormonal imbalances and other health issues. Opt for healthy sources like avocados, nuts, seeds, and olive oil.

General recommendation

Aim for 0.3 grams of fat per pound of body weight daily to support overall health.

Exercise and Training for Fat Loss

Incorporating both cardiovascular exercise and resistance training will maximize fat loss and help preserve muscle mass. Resistance training preserves muscle mass and supports metabolism, while cardio helps create a calorie deficit and improves cardiovascular health.

·         Cardiovascular Exercise

Include both LISS and HIIT cardio sessions for optimal results. Examples include walking, jogging, running, cycling, swimming, etc.

·         Resistance Training

To retain muscle mass during a fat-loss phase, it's crucial to maintain an adequate training stimulus. Resistance training should be a priority, focusing on progressive overloading and using an appropriate volume and intensity. This will ensure that your muscles receive the necessary stimulus to maintain or even grow while you're shedding fat. Aim for 3-5 resistance training sessions per week.

To achieve a peak physique and enjoy lasting results with affordable online coaching, Call Coach Sootz, your Online Fitness coach.

The Importance of Sleep, Stress Management, and Hydration

Adequate sleep, stress management, and hydration are crucial in successful fat loss.

·         Sleep

Aim for 7-9 hours of quality sleep per night. Poor sleep can lead to increased hunger, cravings, and decreased motivation to exercise. Quality sleep is essential for optimal fat loss and muscle retention. Aim for 7-9 hours of quality sleep each night to support your body's recovery processes and promote a healthy hormonal balance.

·         Stress Management

Chronic stress can interfere with your body's ability to lose fat and maintain muscle. High cortisol levels, a stress hormone, can lead to muscle breakdown and fat storage. Incorporate stress-management techniques such as deep breathing exercises, meditation, or engaging in hobbies that bring joy to help manage stress levels and support your weight loss efforts.

·         Hydration

Drink at least 8 cups (64 ounces) of water daily. Proper hydration can help control appetite, boost metabolism, and support overall health.

Common Fat Loss Mistakes To Avoid

To ensure the success of your fat loss plan, it's essential to be aware of common mistakes people make during their weight loss journey. Here are some pitfalls to avoid:

·         Overestimating Calorie Burn:

Many people overestimate the number of calories burned during exercise and then eat more than they should. Use a fitness tracker or app to get a more accurate estimate of your calorie expenditure.

·         Relying on Exercise Alone:

While exercise is crucial for fat loss, it's not enough on its own. A healthy diet is the foundation of any successful weight loss plan.

·         Skipping Meals:

Skipping meals may seem like a quick way to cut calories, but it can lead to overeating later in the day. Instead, focus on consuming nutrient-dense meals and snacks throughout the day.

·         Not Tracking Progress:

Regularly monitoring your progress helps you stay accountable and make necessary adjustments to your plan. Be sure to weigh yourself, take progress photos, and track measurements.

·         Ignoring Non-Scale Victories:

Weight loss isn't the only marker of progress. Celebrate non-scale victories like increased energy levels, better sleep, improved mood, and more.

·         Crash Dieting:

Extreme calorie restrictions or crash diets are unsustainable and can lead to muscle loss, slowed metabolism, and nutrient deficiencies. Focus on making long-term, sustainable changes to your eating habits instead.

·         Neglecting Sleep and Stress Management:

Inadequate sleep and high-stress levels can hinder fat loss. Prioritize sleep and stress management as part of your overall plan.

·         Unrealistic Expectations:

Set achievable goals and be patient with your progress. Rapid weight loss may lead to regaining the weight later, so aim for a slow and steady approach.

By avoiding these common mistakes and following the steps outlined earlier, you can set yourself up for success in your fat loss journey.

Remember, fat loss is a gradual process that requires consistency and patience. Stay committed to your personalized plan, and you'll see lasting results. Click here to get more details.

[cohendyke]

ive never ever ever felt more visceral rage than five minutes ago when i got an ad for a continuous glucose monitor but like. the girl using it wasnt diabetic she was just using it for fucking. fitness or whatever. must be awesome to use medical equipment and technology that many cant even afford at your whim!!! its not like its life changing technology that you are using like a toy!!!! awesome!

[ketofit1]

Keto Fitness: The Perfect Workouts for Fat Burning

🔥🏋️‍♀️ Looking to supercharge your fat burning and achieve your fitness goals? Check out our latest article on keto fitness, where we share the best workouts for a ketogenic diet and expert tips to optimize your results. 💪🥑 #ketofitness #fatburning

Are you tired of trying endless diets and exercise routines without seeing the results you desire? Have you heard about the ketogenic diet and want to take your fitness to the next level? If so, you’re in the right place! In this article, we’ll dive into the world of keto fitness and explore the best workouts to burn fat while following a ketogenic diet. Introduction to Keto Fitness The…

[donnypodcast]

[elemparticles]

breakfast- 1/4 cup oats, 1/2 cup almond milk, scoop of vanilla protein powder, serving of collagen peptide powder, blackberries, espresso over ice (366 calories)

snack- fruit bowl (117 calories)

lunch- lemon garlic chicken breast, 50/50 spinach/spring mix with low-cal balsamic, sweet potato (387 calories)

snack- nut thins with a light creamy laughing cow wedge (72 calories)

dinner- sriracha/tamari chicken breast, lemon garlic broccoli (231 calories)

late night snack- 1 tbsp peanut butter on keto bread, quarter of a grapefruit, 4 olives, light creamy laughing cow wedge, nut thins (305 calories)

total: 1472 calories

this is what I ate for maintenance/slow muscle building as a 5 foot 3.5 woman who is trying to stay 115 lbs. Did not bike or lift today. 60 oz water daily.

[rachellaurengray]

Top 10 Best Protein Bars for Every Workout Routine

When it comes to fueling your workout, protein bars are a convenient and effective solution. Whether you're aiming to build muscle, recover after a workout, or just need a quick snack, choosing the right protein bar can make a significant difference.

Here’s a list of the top 10 protein bars from HULKMEAL, complete with nutritional details to enhance your fitness journey:

1. Quest Protein Bars

Calories: 190

Protein: 20 grams

Carbs: 4 grams (net carbs)

Sugar: 1 gram

Features: Low in sugar, high in protein, and available in flavors like Chocolate Chip Cookie Dough and Peanut Butter Supreme. Ideal for muscle recovery and sustained energy.

2. Built Protein Bars

Calories: 180

Protein: 20 grams

Carbs: 21 grams

Sugar: 6 grams

Features: Soft, chewy texture with options such as Birthday Cake and Cookies and Cream. Perfect for a tasty, high-protein snack post-workout.

3. Grenade Protein Bars

Calories: 220

Protein: 20 grams

Carbs: 22 grams

Sugar: 9 grams

Features: Known for indulgent options and a crunchy texture. Options include Carb Killa Chocolate Mint and Birthday Cake. Great for balancing taste and nutrition.

4. Warrior Crunch Protein Bar (60g)

Calories: 250

Protein: 22 grams

Carbs: 21 grams

Sugar: 7 grams

Features: High in protein with a crunchy texture and rich flavors. Ideal for supporting muscle growth and recovery.

5. Love Good Fats Protein Bar (35-39g)

Calories: 190

Protein: 12 grams

Carbs: 11 grams

Sugar: 1 gram

Features: Low in sugar and high in healthy fats. Variations include Peanut Butter and Chocolate Mint. Great for maintaining energy without the sugar crash.

6. Snickers Protein Bar

Calories: 200

Protein: 19 grams

Carbs: 22 grams

Sugar: 10 grams

Features: Combines classic Snickers with protein. Perfect for those who crave something sweet yet nutritious.

7. Nugo Slim Protein Bars

Calories: 180

Protein: 15 grams

Carbs: 2 grams (net carbs)

Sugar: 1 gram

Features: Low-carb option suitable for keto diets, with options like Chocolate Mint and Brownie. Ideal for those on a low-carb lifestyle.

8. Chocorite Protein Bars

Calories: 160

Protein: 15 grams

Carbs: 10 grams

Sugar: 1 gram

Features: Delicious chocolate delight, ideal for a low-sugar, high-protein snack. Great for a post-workout treat or a quick energy boost.

9. Ross Chocolate Bars (34g)

Calories: 140

Protein: 10 grams

Carbs: 15 grams

Sugar: 10 grams

Features: Satisfying chocolate treat with a moderate amount of protein. Perfect for a nutritious snack.

10. Lenny & Larry's Complete Protein Bar with Cookies, Chocolate, Almond, Sea Salt (45g)

Calories: 200

Protein: 16 grams

Carbs: 22 grams

Sugar: 11 grams

Features: Combines the taste of cookies and chocolate with balanced protein content. Great for both pre- and post-workout.

Choosing the Right Protein Bar

When selecting a protein bar, consider your fitness goals, dietary needs, and taste preferences. Whether you're looking for a recovery option or a convenient snack, these top 10 HULKMEAL protein bars offer a range of benefits to help you stay on track with your fitness routine.

Explore these options and find the perfect protein bar to support your workout goals and satisfy your taste buds!

[that-girl-lyra]

A (long) Rant About Fitness & Personal Health

So if you're new to my blog, hi, Im Lyra and I am a 27 y/o who is very passionate about fitness and physical health. A few years back I was 165lbs and very unhappy, so I decided to start working out and then boom, currently 116lbs and 18% body fat. (Im 5ft2)

I didnt do that through some wacko diet, restricting my food, keto, whatever. No. Simply put, I ate food, and lifted heavy shit over, and over and over. And whoda thunk?! I lost body fat, gained muscle, as well as mental clarity, improved my sleep health, and physical health as a whole. And another fun fact, I still ate "bad food". Oooo, scary. Pizza, beer, burgers, cake, cookies, if its food, I want to eat it, and I did (and do).

It irks me on a cellular level that some people try to convince others that the only and or best way to lose weight, is to follow some weird ass diet that likely has more health risks than benefits, and the people theyre trying to convince, are already pretty vulnerable and are ready to try pretty much anything to get results and FAST!

Whilst I more than understand wanting results asap, fitness and physical health is not something you will see results and progress with in a short span of time. Sure, you might start feeling a little better after a month of implementing a fitness routine, but you'll look the same, and more or less still be the same. Fitness above all else teaches patience, and discipline. The muscles, slimmer figure, or whatever your original goal was is just a bonus.

Let me break a few things down for you;

Food is fuel, so fuckin EAT

You dont need to be keto, or follow the carnivore diet, vegetarian, vegan, nada. Nothing. Zilch. Zero, to be able to lose weight and gain muscle effectively, efficiently, safely, and be able to maintain a healthy body.

The best thing that I have ever heard regarding food (and it helped change my own relationship with food) is a quote from personal trainer and fitness coach Alex Tima from Hybrid Wellness. Alex said "There is no such thing as bad/unhealthy food. There is only more nutritious food, and less nutritious food".

Too much of anything isnt good, and too little of anything is also not good. Thats why we call it a "balanced" diet.

A lot of fitness influencers and whoever now days are trying to convince their followers to follow a strict diet of only animal products and maybe some fruit, all while eating one meal a day because "thats what our ancestors did!". Yeah, and our ancestors died at the ripe old age of 30.

True, we are/were hunter gatherers, but evolution is a thing as well. Just because back then we could survive off of only one meal a day, doesnt mean we have too now. More so, the biggest and strongest of our ancestors, still ate more/the most!

Bottom line, eat food when youre hungry. Eat good food. Meats, fruits, veggies, grains, fats, etc.

Dont let anyone tell you that youre undisciplined because you dont subscribe to any particular diet.

2. If You Wanna Look "Toned", You've Gotta Put in the Work

After becoming more fit and healthy myself, I have had quite a few people approach me and ask how they can do the same. However, nine times out of ten, they all say the same thing, or at least some variation of "I just wanna look more toned".

Well guess what? You will not look more toned, if there is nothing to tone.

Cardio alone will not help you achieve your goals. Sure, walking is fantastic and jogging is a great way to increase cardiovascular health and stamina, but it will not make you look more "toned". For that, you will need to build muscle. And how do we build muscle?

WE LIFT HEAVY SHIT WE EAT LOTS OF PROTEIN AND THEN WE LIFT HEAVIER SHIT

Unless you are literally training like Sam Sulek, you will not look like Sam Sulek. Lifting weights will NOT make you look "big" or "bulky" if you're not trying to become big or bulky. Just lift a good amount to where its a bit of a struggle, and increase the weight gradually overtime as you become stronger.

That with a little bit of cardio works wonders. Not just cardio or weights by themselves.

Again...balance

3. FUCK THE SCALE

Sooooo many people are obsessed with the scale, being skinny, having the smallest BMI they could possibly get but let me tell you something.

My own mother has been obsessed with not only her weight (shes an almond mom with the exception of booze), but mine for as long as I can remember. Shes done so many diets, taken god knows what concoctions of...whatever, pills, etc all for the sake of being skiiinniiiiiiiii!!!!!

Guess where she is now? I mean sure, shes super fuckin skinny, but shes got diareah 24/7, liver damage, blood problems, thyroid issues, she had fuckin scurvey, and various brain issues and pretty much, delusions. But so long as her weight is low along with her waistline, she does not give a fuuuuuckk.

Guys, its not worth it. Do NOT stress over the numbers you see on the scale or any BMI calculator. Its okay if you want to drop a few pounds, but I highly HIGHLY encourage you to just simply take progress pics instead. Your eyes may lie to you, but the camera will not.

I could go on and on and on about this topic, but this is already a long enough post, and I don't want to info overload you lol.

To wrap up, fitness and personal health is all about balance. Nothing more, nothing less. Balanced diet, balanced sleep, balanced workout plan, etc.

If you have any questions whatsoever, please feel more than free to drop into my asks! Ill be more than happy to answer them when I can :)

[syedarbazalirizvi]

10 Proven Tips to Accelerate Your Weight Loss Journey

Are you ready to transform your body and boost your health? Achieving your weight loss goals can be challenging, but with the right tips and strategies, you can make incredible progress.

Here are 10 proven tips to help you accelerate your weight loss journey:

Set Realistic Goals: Start with achievable milestones to stay motivated.

Stay Hydrated: Drinking plenty of water aids in digestion and helps control hunger.

Eat Protein-Rich Foods: Proteins keep you full longer and help build muscle.

Incorporate Physical Activity: Find a workout routine that you enjoy and stick with it.

Get Enough Sleep: Quality sleep is essential for weight loss and overall health.

Monitor Your Portions: Be mindful of portion sizes to avoid overeating.

Stay Consistent: Consistency is key to seeing long-term results.

Avoid Sugary Drinks: Opt for healthier beverages like herbal teas or water.

Plan Your Meals: Preparing your meals in advance can help you make healthier choices.

Stay Positive: Keep a positive mindset and celebrate your progress.Ready to kickstart your weight loss journey with a proven plan?

Check out our 28-Day Keto Fat Burner Plan and see the results for yourself!

#WeightLoss #FitnessJourney #HealthyLiving #GetFit #Wellness #FitnessMotivation #LoseWeight #WeightLossTips #HealthAndFitness #TransformationTuesday #DietAndExercise #Fitspiration #HealthyLifestyle #FitnessGoals #WorkoutMotivation #SlimDown #GetHealthy #BodyTransformation #WellnessJourney #HealthyHabits

[splitfoxe]

A bunch of Ryley headcanons

I need to write these down before I forget them- just lil titbits of what I think would happen to and with him from living on 4546B for so long

It is most unlikely that he would simply be climbing up the mountains with his bare hands- as much as I acknowledge that this man is a feat of pure strength, I do struggle to believe that he can seriously scale the mountain island with his grubby mitts alone. I think that on the Alterra ship there was likely a few climbing harnesses, likely reserved for maintenance workers or the like, in a part of the ship that we cannot access in the game. As Ryley is essentially a janitor, he likely would have access to these. And when it comes to rope, this would likely be found in the same place. And more of a fun idea- what about if he had little spokes on the back of his heel made from stalker teeth that he could use to slide down slopes! Of course, he likely will need a climbing axe. This he could likely craft from various metal scraps and pipes.

The main hurdle I have with Ryley's improvements to his whole getup is that he needs to be aerodynamic, as he often has to do swimming. He normally wears a whole scuba kit with the rebreather/helmet etc... but if we were to say add useful accessories such as belts, built-in weapons, small pouches, etc.. then suddenly all of those aerodynamics are lost. Though more often he's in like a prawn suit/seamoth in the later-ish parts of the game, so this makes a bit of sense, as the introduction of exosuits and vehicles aligns with the introduction of new inventions and tools. Plus the area of 4546b he is on is a tropical climate, so everything has to be super lightweight and unobtrusive.

Now- considering his diet and lifestyle: Ryley lives on a 13-20% protein diet (considering that fish are 60-82% water and 1-20% fat) and that his daily doings are almost entirely swimming, which uses the entire body's worth of muscles, as well as retaining his breath AND scaling mountains, extreme heat, fighting off deadly creatures, traversing difficult landscapes, and surviving electrical shocks, radiation, overwhelming tropical climates, concussions, brain damage, a deadly bacterial infection, just to name a few. Essentially, he is built different. This means that he will be burning calories, and consequently fat, at an astronomically high pace. This man has to be utterly shredded. It is not until late-ish game that he *might* gain carbohydrate-based fuel (marblemelons and lantern fruit) so by living an INCREDIBLY protein-rich keto diet while practicing strenuous exercise, he is likely to gain muscle mass. Hence, his physical appearance will most likely change from how it was at the beginning of the game. The body is incredibly fickle, and I know it's incredibly hard to show this in a video game! Seeing as he spends at least 7 days on 4564B (including average un-glitched speedruns) this diet is sustained for long periods, which will prove drastic results, for better or for worse.

AND considering that Ryley's PDA at the beginning of the game is completely reset, there are likely hundreds of blueprints missing that would have normally been on his PDA, seeing as the PDA system is one that houses all kinds of tools, both from Alterra and outside sources (Mongolians, sunbeam, etc...) he likely would have even more things to find and build that we, the player, might not be able to. I mean, take the large amount of Below Zero items that aren't in the original game! Goodness knows what's out there... and seeing as he is an engineer/janitor, he likely has experience in handiwork, so upcycling junk he finds is very likely in his DNA! I would imagine him living much like Maida, using bits of junk and handiwork to craft a lifestyle designed to survive the harshest conditions and defend against the worst of the worst.

And also- he most definitely made some panpipes to keep himself occupied, like imagine the soft whistle of panpipes echoing off the two mountains of the floating island at sunset... sweeeeeeet

[doublesidedgemini]

Also can the brunette model with the bob who cried about a salon melting off her hair before NYFW please stop trying to play in my face with all the “what I eat in a day as a model trying to gain weight!” or the “my keto diet to build muscle!” videos

I know Eugenia Cooney is problematic for 1000s of reasons but at least she never once mentions food or tries to pass off disordered eating habits as “healthy model trying to gain weight!”

🙄

[oystertongue]

It’s 11:42 p.m. You’re hunched over in your desk chair, spine assuming the beguiling curl of the fried shrimp emoji, face inches from the blue-toned glow of your laptop screen. You don’t realize it, but your mouth is kind of open and your eyebrows have knitted together. The muscle on the outside of your left eye twitches a little. On the screen, so close you can see the sweat beading on his forehead, is a man who calls himself The Liver King. He squints at you out of deep set eyes and flexes his astonishing coterie of muscles. Too astonishing - who actually looks like that? He has grizzled facial hair and a burned-in tan and veins that strain against the surface of his skin, and he promises that you, too, can achieve this apex predator physique…with the help of the supplements and protein powder that he promotes. Click the link in the description below and enter LIVER for 10% off your first order.

Wait, what?

How did you even get here? Why are you watching a ‘roided-out white guy eat raw chicken with his bare hands instead of answering emails, or god forbid reading something edifying?

An archaeology of the tabs you’ve opened in the past hour would reveals a meandering journey from Google to a couple of bland health advice sites, a few journalistic features, and then some social media pages - that’s where it started to get weird. You had Googled the keto diet, because half of everyone seems like they’re on it, so you can’t bring bagels to meetings anymore, and now the grocery store sells something called “fat bombs” (…what happened to SnackWells?!). The idea that you should actually avoid vegetables seemed so counterintuitive, so contrary to the diet advice you’ve absorbed your whole life that it made you wonder - was this some kind of weird trick, like the Death Star reactor core of the human metabolism? Would you actually be healthier if you ate more pork rinds?

The first few links you clicked on seemed ambivalent about. You learned that the diet was first developed to treat severe epilepsy when medications didn’t help, and only later picked up as a weight loss tool, and then a body-building fad. The takes were all over the place - some commenters dismissed it as just the latest fad in a body-obsessed culture. Okay, that’s not unreasonable. Others rolled their eyes at it - these people are just deluding themselves because they want to eat bacon, they sneered. Others expressed concern about excessive restriction leading to disordered eating, and the micronutrients keto devotees might be losing out on by eschewing basically all fruits and vegetables. And still others argued that keto is the most efficient way to eat, since, unlike calories from fat and carbohydrates, our bodies can’t store up calories from protein in the form of fat.

At this point you’d hopped over to another tab to make sure that was actually true - and as far as you can tell, it is. Okay, fair enough. The keto devotees also argued that animal foods are the most nutrient-dense, on account of trophic levels: they absorb and store all the nutrients from all the plants and smaller organisms that they eat. So really, they argue, if you’re after nutrition, liver is where it’s at. This also seemed plausible, but it was hard to fact-check it on a search engine without running into stuff like this - The Liver King and his stylized black and red website featuring a free ebook describing “ancestral tennets” that promised to restore we crappy, atrophied, hunched-over-laptop moderns to a lost-state of musclebound glory. “Every man, women [sic], and child,” his home page declares, “has the right to be strong, healthy, and happy (autoimmune-free, eczema-free, allergy-free, fatigue-free and so on). To live life with robust energy and biological resilience. To go from mere existence in life, to discovering that which makes life worth living.”

It’s a big moral mission for a guy whose whole thing is filming himself eating entire raw beef livers and taking gear. (Which he is obviously doing. Right? You Google that too, and, yeah, he admitted it! And was sued for deceptive marketing for his defunct supplement line! But the liver videos have kept right on trucking, still raking in tens of thousands of views each.)

But one guy who has clearly gone off the deep end with it doesn’t mean that the entire idea is crap, does it? And everyone is exhausted. Pollen season is a gauntlet of suffering. Everyone has some kind of food they can’t eat. Three of your friends have been diagnosed with autoimmune diseases this year.

It’s probably not liver. And you’re not going to untangle this right now, anyway - your back is killing you and your eyes are starting to burn for sleep. Who are you kidding? You’ll probably never read all those articles you opened. The answer might be in there somewhere, buried in the depths of PubMed, but who has time to go spelunking for it?

There are all these charismatic people with spectacular bodies who seem like they have it all figured out, but they’re all saying and doing totally different things. Mutually exclusive things, even. And then there’s you, tired, bad posture, haphazard sale-and-whim based grocery shopping habits. Could you be spectacular if you got your shit together? Maybe, but at least you’re not cringe.

In the morning, you’ll eat your carb-filled cereal with an unease that doesn’t even register as unusual.

[coachsootz]

Build Muscle on Keto Diet: Guide to Optimize Growth

Comprehensive guide to learn the benefits, drawbacks, and tips to maximize muscle growth following a keto lifestyle. Find the right strategies for you and build Muscle on Keto Diet.

[asseweightloss]

7 Ways to Lose Weight

It’s no secret that obesity rates in America are on the rise. And while there are many factors contributing to this growing problem, one thing is for certain – if you want to lose weight, you need to be proactive about it.

Of course, that’s easier said than done. With work, family, and social obligations, it can be hard to find the time and motivation to hit the gym or cook a healthy meal.

But don’t despair – there are plenty of small changes you can make to your daily routine that will help you shed those unwanted pounds. Here are 7 easy ways to lose weight and get on the path to a healthier you.

1. Cut out processed foods

2. Eat more fruits and vegetables

3. Get enough protein

4. Avoid sugary drinks

5. Avoid refined carbs

6. Get enough sleep

7. Be active

Discover this ACV keto gummies on Amazon

1. Cut out processed foods

One of the best ways to lose weight is to cut out processed foods. Processed foods are usually high in calories and low in nutrients, so they can contribute to weight gain. They’re also often high in sodium, which can cause water retention and bloating.

To make sure you’re not eating too many processed foods, check the labels when you’re grocery shopping. Avoid anything that has a long list of ingredients, or anything that contains partially hydrogenated oils, high fructose corn syrup, or other unhealthy additives.

You should also try to cook more meals at home using fresh ingredients. This can be a bit more time-consuming than buying processed foods, but it’s worth it if you’re trying to lose weight. Homemade meals are usually lower in calories and unhealthy ingredients than their processed counterparts.

If you do eat processed foods, be sure to balance them out with healthy choices. For example, if you have processed food for breakfast, make sure your lunch and dinner are full of fresh, whole foods. And, of course, don’t forget to exercise regularly and stay hydrated!

Discover this scale for body weight on Amazon

2. Eat more fruits and vegetables

Fruits and vegetables are not only low in calories, but they are also high in fiber. Fiber helps to keep you feeling full, so you are less likely to overeat. Fruits and vegetables are also high in nutrients, including vitamins, minerals, and antioxidants. All of these nutrients are essential for good health.

Eating more fruits and vegetables is one of the best ways to lose weight and improve your health. To make it easy to eat more fruits and vegetables, keep them on hand and make them part of every meal. Add a sliced apple to your oatmeal, top your salad with diced avocado, or eat a side of roasted vegetables with your dinner.

You can also get your fill of fruits and vegetables by drinking them in smoothie form. Add a banana, some berries, and a cup of spinach to your blender and you’ll have a delicious and nutritious smoothie that will help you reach your weight loss goals.

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3. Get enough protein

Getting enough protein can be one of the most effective ways to lose weight. Protein helps to keep you feeling full longer, boosts your metabolism, and helps to build lean muscle mass. All of these factors can lead to weight loss.

How much protein you need depends on your weight, gender, and activity level. The general recommendation is to consume 0.8 grams of protein per kilogram of body weight. So, for a 150-pound person that would be about 55 grams of protein per day. Active people or those looking to build muscle may need closer to 1 gram per kilogram of body weight.

You can get protein from a variety of sources, including meat, poultry, fish, dairy, eggs, legumes, nuts, and seeds. It’s important to mix up your sources of protein to get all the essential amino acids your body needs. Aim to include protein at every meal and snack.

If you’re having trouble meeting your protein needs, there are a few supplements you can try. Protein powders, bars, and drinks are convenient and easy ways to increase your intake. Just be sure to choose products that are low in sugar and calories.

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4. Avoid sugary drinks

If you want to lose weight, one of the things you should avoid is sugary drinks. This includes sodas, energy drinks, and even some fruit juices. Though they may seem harmless, these drinks can add a lot of sugar and calories to your diet.

Sugary drinks are often high in calories, but low in nutrients. This means that you can end up taking in a lot of empty calories when you drink them. They can also cause spikes in your blood sugar levels, which can lead to cravings and increased hunger.

If you’re trying to lose weight, it’s best to avoid sugary drinks altogether. You can opt for water, unsweetened tea, or sparkling water instead. These drinks are all low in calories and can help you stay hydrated throughout the day.

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5. Avoid refined carbs

When it comes to weight loss, refined carbs are the enemy. These are the types of carbs that have been processed and stripped of their nutrients, making them essentially worthless in terms of helping your body function.

Refined carbs are found in a lot of processed foods, including white bread, pastries, cakes, and even some healthy-sounding snacks like granola bars. They can also be found in some seemingly healthy foods like fruit juices and sports drinks.

The trouble with refined carbs is that they cause your blood sugar to spike, which leads to sugar cravings and eventually weight gain. They also don’t provide your body with any real nutrition, so you end up feeling hungry soon after eating them.

If you’re serious about losing weight, you need to avoid refined carbs as much as possible. This means making some changes to your diet and being more mindful of the foods you’re eating.

Instead of white bread, opt for whole wheat or grain bread. Choose brown rice over white rice, and steel-cut oats instead of instant oatmeal. If you’re craving something sweet, have a piece of fruit or a small snack that contains natural sugars instead of eating a processed dessert.

It takes a bit of effort to avoid refined carbs, but it’s worth it if you want to lose weight and improve your overall health.

6. Get enough sleep

We all know that defined cheekbones and a slender waistline can make us look fabulous, but what many of us don’t realize is that losing weight can also be beneficial for our health. Getting enough sleep is one way to help boost your metabolism and promote weight loss.

When we’re tired, our bodies tend to make choices that lead to weight gain. For instance, we’re more likely to reach for unhealthy snacks instead of fruits or vegetables, and we’re less likely to have the energy to go for a walk or hit the gym. When we don’t get enough shut-eye, our bodies produce more of the hormone ghrelin, which increases our appetites, and we also have less of the hormone leptin, which tells us when we’re full.

A lack of sleep can also lead to cravings for high-calorie foods. When we’re sleep-deprived, our brains are more likely to crave foods that are high in fat and sugar. This is because these foods give us a quick burst of energy, which is what we need when we’re tired.

So, how much sleep do we need in order to see weight-loss benefits? Experts recommend that adults get seven to eight hours of sleep per night. But, if you’re trying to lose weight, you may need even more. A recent study found that people who slept for nine hours per night and took in fewer calories during the day lost more weight than those who slept for eight hours.

If you’re having trouble sleeping, there are a few things you can do to help yourself fall asleep and stay asleep. First, create a bedtime routine and stick to it. This could include taking a relaxing bath, reading a book, or spending a few minutes writing down your thoughts in a journal. You should also avoid caffeine and alcohol before bed, as these can make it difficult to fall asleep. And, finally, make sure your bedroom is dark, quiet, and cool—a space that’s conducive to sleep.

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7. Be active

If you want to lose weight, being active is one of the best things you can do. You don’t have to go to the gym to be active; there are tons of other ways to get moving. Here are a few ideas:

• Take a dance class

• Go for a walk or run outside

• Ride your bike

• Do some yard work

• Play with your kids

Being active doesn’t have to be hard work. You can start slow and work your way up. Just remember that the more you move, the more calories you’ll burn, and the more weight you’ll lose.

Losing weight can be a difficult and frustrating process, but it is possible to achieve results by making some simple changes to your lifestyle. By following the tips in this article, you can make a commitment to lose weight and improve your health in the process.

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Introduction

In today's fast-paced world, maintaining a healthy lifestyle is more important than ever. Many of us strive to stay fit, strong, and energetic, but finding the right protein supplement that aligns with our specific dietary needs can be a challenging task. If you're following a ketogenic diet and looking for a high-quality protein powder, look no further than Orgain Keto Collagen Protein Powder. This revolutionary product offers a perfect blend of essential nutrients, ensuring you stay on track with your fitness goals while enjoying the benefits of collagen.

The Power of Collagen:

Collagen, often hailed as the building block of our body, is a structural protein found in our skin, bones, and connective tissues. As we age, collagen production naturally declines, leading to the appearance of wrinkles, joint pain, and weakened bones. Incorporating collagen into our diet can help counteract these effects, promoting youthful skin, stronger joints, and enhanced overall well-being.

Keto-Friendly Formula:

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Optimal Protein Source:

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What is Keto Diet and how to Start with it?

The Keto, short for Ketogenic, is a high-fat and low-carb diet that has gained popularity in recent years for its potential benefits in weight loss, improving blood sugar control, and increasing energy levels. The best thing about the Keto diet is its ability to induce a state of ketosis, where the body switches from burning glucose for energy to burning fats instead. This can lead to significant weight loss and improved insulin sensitivity in individuals with diabetes.

In addition to weight loss and improved blood sugar control, many people also report feeling more satiated on a Keto diet due to its high-fat content, leading to less snacking throughout the day. Furthermore, research has suggested that the Keto diet may have numerous health benefits such as protecting against neurological diseases and body inflammation, and may even help reduce the risk of developing some chronic diseases like cancer, Alzheimer's, and heart disease.

Overall, the best thing about the Keto diet is its ability to improve overall health and well-being while still allowing for a wide range of delicious and satiating foods, including healthy fats and vegetables. For those interested in trying out the Keto diet, there are also many free Keto recipes available online to help get started.

How does the Keto diet work?

The Keto diet works by limiting the intake of carbohydrates to a very low amount, typically less than 50 grams per day. This forces the body to switch from using glucose as its primary energy source to using ketones, which are produced when the body breaks down fat. This process is called ketosis and can lead to significant weight loss and improved blood sugar control.

2. What can you eat on a Keto diet?

On a Keto diet, the focus is on high-fat foods such as avocados, nuts and seeds, oils, butter, and fatty cuts of meat like beef and pork. You can also eat non-starchy vegetables like leafy greens, broccoli, and cauliflower, and small amounts of low-carb fruits like berries. However, you should avoid starchy vegetables, grains, sugar, and most fruits as they are high in carbohydrates.

3. What are the potential benefits of the Keto diet?

Apart from weight loss and improved blood sugar control, the Keto diet may have several other potential health benefits. For instance, some studies suggest that it may help reduce inflammation, protect against certain neurological diseases, and lower the risk of developing some chronic diseases such as cancer, Alzheimer's, and heart disease.

4. Are there any risks or side effects associated with the Keto diet?

Some people may experience side effects when starting a Keto diet, such as fatigue, headaches, and nausea, which are usually temporary and subside within a few days or weeks. Additionally, the Keto diet may not be suitable for everyone, especially those with certain medical conditions such as pancreatitis, liver disease, or gallbladder disease. It is always a good idea to talk to your healthcare provider before starting any new diet or exercise regimen.

The keto diet food pyramid is a visual guide that shows the recommended intake of different food groups on a ketogenic diet. Here is an example of a keto diet food pyramid:

At the bottom of the pyramid, we have the foundation of the keto diet, which consists of:

Low-carbohydrate vegetables such as leafy greens, broccoli, cauliflower, zucchini, and asparagus. These are high in fiber, vitamins, and minerals, and should be included in every meal to provide bulk and essential nutrients.

Moving up the pyramid, we have:

Healthy fats such as avocado, nuts and seeds, olive oil, coconut oil, and butter. These should be consumed in moderation but are a crucial part of the keto diet as they provide the body with energy and help to keep you feeling full.

High-quality protein sources such as meat, poultry, fish, eggs, and cheese. These are important for building and repairing muscles and tissues in the body.

At the top of the pyramid, we have:

Low-sugar fruits such as berries and avocados. These are a good source of fiber and antioxidants and can be included in small amounts on a keto diet.

Carbohydrates in the form of starchy vegetables, grains, and processed foods should be avoided or limited on a ketogenic diet as they can kick you out of ketosis.

It is important to note that the serving sizes and amounts of each food group on the keto diet may vary depending on your individual needs and goals. It is always best to consult with a healthcare professional or registered dietitian before starting any new diet.

The ketogenic diet has become increasingly popular in recent years as a way to lose weight, improve health markers, and increase energy levels. Here is an ultimate keto meal plan that will help you achieve your goals while keeping your meals exciting and delicious.

Breakfast:

2 eggs cooked in 1 tablespoon of butter or ghee

2 slices of bacon

1/2 avocado

Black coffee or tea with a tablespoon of heavy cream

Lunch:

Grilled chicken breast or baked salmon with lemon butter sauce

1 cup of sautéed spinach with garlic and olive oil

1/4 cup of cherry tomatoes

1/4 cup of sliced cucumber

1/4 cup of sliced almonds

Dinner:

Baked chicken thighs with rosemary and garlic

1 cup of roasted broccoli with garlic and olive oil

1/2 cup of cauliflower rice

1/4 cup of sliced mushrooms

Snacks:

1 ounce of macadamia nuts

1 ounce of cheddar cheese

1/2 cup of sliced cucumber with 2 tablespoons of ranch dressing

1 hard-boiled egg

Beverages:

Water

Sparkling water

Unsweetened tea or coffee

Almond milk or coconut milk (unsweetened)

Tips:

Make sure to stay hydrated by drinking plenty of water throughout the day.

Plan and prep your meals ahead of time to make it easier to stick to the diet.

Use herbs and spices to add flavor to your meals instead of sugar or other high-carb seasonings.

Choose healthy fats such as avocado, olive oil, nuts, and seeds instead of unhealthy fats like processed vegetable oils.

Experiment with new recipes to keep your meals exciting and avoid boredom.

Remember, the key to a successful ketogenic diet is to stick to the plan and track your progress. Keep in mind that this meal plan is just a starting point, and you may need to make adjustments based on your individual needs and preferences.