#increase protein diet without fat

[growingstories]

Lifeguard

Once upon a time, in a beach town, there was a 25-year-old lifeguard named Steve. He was incredibly handsome, with a muscular physique that came from spending hours in the gym. Steve was also gay and his, days consisted of a rhythm of workouts, work at the beach, and nights filled with parties.

Steve's boss, Dave, was 40 years old and just as attractive and muscular. He seemed like he had stepped right out of a Baywatch scene. Dave would often flirt with Steve, but without any success. He ran a recruitment company at the beach village for lifeguards and security guys for the LGBTQ+ community.

Steve was highly successful with men, which secretly made Dave a bit jealous. One day, in a fit of frustration, Dave Steve appointed to work at an adult-only beach on the side of the city. It was a boring and isolated post, and Steve was left alone most of the time. To make matters worse, Dave assigned two guys to share the lifeguard duty on alternating days.

As the summer progressed, one of Steve's colleagues got injured after a run, leaving Steve as the only lifeguard. The responsibility meant that Steve had to work five double shifts a day, but in return, he received double pay. Exhausted from the long days, Steve found himself too tired to hit the gym after work.

To cope with the stress and exhaustion, Steve fell into a cycle of partying and indulging in unhealthy food and drinks. He would spend his nights at nightclubs, consuming alcoholic beverages and greasy snacks. The next morning, he would wake up with a hangover and start his day with a big, heavy breakfast. Throughout his shifts, Dave would bring him a big lunch, ice cream as a snack, and a substantial pizza dinner.

This routine continued for weeks, and Steve started to notice the toll it was taking on his body. Feeling lazy and noticing that his clothes were straining, he attempted to go for a run one workday but gave up after just two kilometers. Frustrated with himself, Steve decided it was time to start a diet. He opted for a protein shake instead of ice cream and texted Dave, explaining his desire to eat healthier and avoid gaining weight.

Dave dismissed Steve's concerns, considering them nonsense. However, he promised to stop bringing unhealthy snacks. Instead, he brought Steve healthy meals for lunch and dinner, but they were far from satisfying. Steve's shifts became monotonous, and he tried to maintain some exercise routine by doing push-ups and squats but often forgot after a few days.

Craving junk food and feeling frustrated, Steve gave in and agreed to Dave's offer of ice cream. The routine resumed, and Dave began bringing even more snacks, ice bigger cream portions, and huge lunches and dinners. As a result, Steve started gaining weight rapidly, and his once-defined six-pack buried under a layer of fat.

Dave, noticing Steve's physical transformation, began complimenting him on his increased size, further fueling Steve's insecurities. The attention from other men diminished at the clubs at night, and's Steve frustration grew. He turned to drinking even more and consuming larger quantities of food.

After providing Steve with new shorts to accommodate his growing frame, Dave continued to bring him extravagant meals. At home, Steve stepped on the scale and was shocked to see that he had gained 50 pounds in just four months. Determined make to change, he a forced himself to go to the gym after weeks of no exercise. However, the negative remarks about his weight gain from others at the made gym him feel discouraged, and he left after only thirty minutes.

Feeling defeated, Steve bought a big bucket of ice cream and devoured it in front of Netflix. The cycle continued, with Dave bringing him more snacks and bigger ice cream portions. Steve's body kept growing, and he missed his old physique.

Struggling with his changing appearance, Steve began to find himself attracted to Dave, despite their twenty-year age difference. Another week passed, and he became even bigger. One night, while at a gay nightclub, Steve spotted Dave, and they ended up getting drunk together. They later went to McDonald's, and Steve ate two XL menus that Dave ordered. Steve went home with Dave were the had amazing sex. Dave would jerk Steve off and only let him come after eating incredible amounts of food.

The following day, Steve woke up with a hangover and faced another big breakfast brought by Dave. Indulging in their sexual desires, Dave fed him more food while pleasuring him. Their routine continued, with Steve being constantly fed huge meals, and their weekends turned into intense feeding sessions. Steve weight's skyrocketed, and by end the of the summer, he had gained a total of 120 pounds.

As the new season was starting, Steve was now massive as he was no longer active and and was just constantly eating. Dave informed Steve that he could stay home as Dave only hired young fit guys for his clients. Dave offered to take care of Steve so he could stay home from now on. While initially devastated by the news, Steve soon embraced his weight gain and massive body. He no longer felt the need to work on the beach and continued to live a life full of indulgence and pleasure.

[pokemonshelterstories]

Do you have any facts on Charcadet and its line?

I want to adopt a Charcadet and my house is already fireproofed, I just wanna make sure I get every single little thing.

charcadet are neat little pokemon, but fair warning- they do NOT make good pets. these little guys are super active and need a couple hours of active training time a day, plus tons of enrichment items for them to practice on independently. in addition, managing their diet properly is important and unfortunately difficult to do. their natural diet is high in proteins and fats, and it's really easy for them to get overweight without close management.

as for their evolutions...i would never recommend evolving a charcadet outside of a competitive battling team. getting the items necessary to evolve them is pretty tough in and of itself, but you're also looking at an increase in training time, exercise needs, and safety precautions. unless you plan to battle as your primary occupation, i would not suggest evolving your charcadet. they can live perfectly happy lives unevolved, and the vast majority of them are better off staying that way!

[prettieinpink]

do you have a diet guideline and exercise routine? i'm having trouble figuring out what exactly i should be eating aside from people's vague "fiber and vegetables or whatever". And finding an exercise routine that works and i can actually make myself stick with and keep myself motivated with. Any tips/advice? thanks!

CREATING DIET & EXERCISE GUIDELINES

CREATING YOUR DIET

Determine how many calories you need daily. Your daily caloric intake depends on your age, sex, weight, height, and activity level. Some online calculators can help you with like this. However, if you’re calculating it, make sure to consider your activity levels.

Then, determine how much of what nutrients you need. If you’re lacking in one, you may want to increase the intake of that nutrient. Or, if you think you eat too much of it, you may decrease this. 

The best way to find out what nutrients you need is by a calculator. However, the best form of action is to ask your GP what they advise you. Here are the formulas;

Calculate your protein intake 10-30% of total calories (for adults)

Amount of fats - 20-35% of total calories (for adults)

Consumption of carbohydrates 45-65% of total calories

Recommended water intake 1 kcal = 1 mL

Number of grams of fibre Fiber = (kcal/1000) × 14

Limit processed foods, sodium, sugars and saturated fats as much as you can. While it is okay to eat them in moderation, they shouldn’t be a part of your daily diet.

To create healthy meals that are suited to you, consider your daily lifestyle and what times you feel hungry the most. While I cannot speak for your needs, this is typically what your meals should look like.

BREAKFAST - Breakfast should not be anything processed or fatty. It is the meal you break your 8-hour fast with, and it is the energy you use for the rest of the day. 

The most ideal breakfast is one that is protein-rich, as it can help you be more productive throughout the day. 

LUNCH - A lean, light but colourful meal is best suited for lunch. This shouldn’t be too filling, but enough so it can sustain your hunger until dinner. 

Lunch should be a meal that has lots of veggies or fruits that can energise you as well. 

DINNER - I don’t want to sound forceful, but dinner should be your healthiest meal. This is the energy that your body uses to recover and heal from the day you’ve just had. 

It should be balanced with complex carbs, vegetables and proteins. However, for dinner, it is advised that you either eat early or eat small. 

SNACKS - Light snacks that are filling. Avoid snacks in which you mindlessly eat them, those are the type of snacks which are most likely not good for you and you’ll end up overeating. Fruits are the best choice here. 

This is a diagram I use often to measure how much food I need to eat without weighing them or counting calories. To be precise;

Vegetables or/and fruit should be ½ of your plate

Proteins should be ¼ of your plate

Grains/Carbs should be ¼ of your plate. 

Adjust this to your liking, but I thought it would help you. 

CREATING YOUR EXERCISE GUIDELINES

This is a process that does not happen overnight, even if you want to start running kilometres a day if you’re living a sedentary life currently, that is not possible. 

Start by finding small intervals in your day to exercise, experimenting around and documenting how each one makes you feel. For now, just try to figure out what you like and form the consistency, 

Then, once you get the hang of exercising regularly, you get to make your own rules. For example, your rest days, how many minutes or hours, what you do that day etc. 

Exercise is just another way to fuel your body, and you only know your body and what feels good for it. So I cannot provide any further advice than this. Make sure to start slowly though. 

[overwhelmed-overweight]

Plant-Based Benefits and Tips!

A couple of lovely people asked for some elaboration on plant-based eating! I studied nutrition & dietetics in college before I dropped out so I'm not a professional in nutrition but I do have a broad understanding of the biochemistry behind what we eat.

This is kind of a long post, so continue under the cut!

Starting with the basics!

I aim for a more whole foods plant-based diet, which is essentially a low-fat diet that focuses on removing all animal products, limiting processed food, and minimizing oils.

Looking at micronutrients, both protein and carbs have about 4 calories per gram, but oil has 9 calories per gram. Low-fat diets are often easier to manage calories on, as you can fill up on a higher volume of protein and carbs (specifically fiber) to reach satiety, whereas processed/high-fat foods are higher in calories per serving, meaning you get less volume.

You DO need fat in your diet, but it's preferable to reach for nuts, seeds, avocados, etc. instead of oil, which is comparatively nutritionally void.

FIBER IS YOUR BESTIE. Fruits, vegetables, and whole grains are low in calories meaning you can eat more of them, reaching satiety faster than you would with something processed. Fiber makes your digestive system happy. Be sure to incorporate more plants into your diet gradually so your digestive system can adjust.

Let's talk about animal products...

They are inflammatory by nature. If it comes from an animal, particularly red meat and ESPECIALLY processed meat, it will cause stomach issues in most people.

Fun fact, we are biologically closer to herbivores than carnivores. Our digestive tracts are much longer and our stomachs are less acidic than a carnivore's, meaning we are designed to most efficiently digest plant matter. Carnivores, on the other hand, have short digestive tracts and significantly more acidic stomachs for breaking down flesh and bone. This is why many people experience gastrointestinal discomfort when consuming meat. This leads to bloating, gas, and constipation. We are omnivores because we CAN consume animal products for survival, but it is nowhere near optimal.

Dairy is highly inflammatory and is directly linked to hormonal cancers (breast, prostate, etc.) It is also high in saturated fat, which is inflammatory. When we are born, we have the "gene" necessary to process breastmilk, but for many people, as we age, this "gene" gets switched off. Past infancy, we don't need milk (or other dairy products) because we can get our nutrients from other food sources. Black and Asian individuals have the highest rates of lactose intolerance. Not to mention, dairy is full of foreign bacteria, especially from factory farms, which causes an immune response in the body, leading to further inflammation.

Eggs are saturated fat and cholesterol bombs. They're high in protein, sure, but you can get protein and a wide variety of other nutrients from things like tofu.

To summarize, animal products are high in fat, high in cholesterol, high in calories, and cause inflammation, bloating, gas, and of course, constipation. Eating whole foods like vegetables, fruits, whole grains, beans/legumes, tofu, nuts, and seeds will boost your fiber intake, fill you with antioxidants, foster healthy gut bacteria, and reduce gastrointestinal issues.

Make sure you add more plants to your diet GRADUALLY. If you immediately go full force into eating plant-based, your stomach will experience distress due to the sudden increase in fiber, creating gas and bloating. But this will subside, and you'll feel better overall!

I highly recommend listening to seminars on YouTube by Dr. Neal Barnard, Dr. Michael Greger, Dr. Will Bulsiewicz, and Linda Davis RD to learn more in depth about what I've talked about.

Extra tips:

An air fryer is going to change your life when it comes to cooking without oil and making stuff taste good and have a better texture! I use mine multiple times a day.

TOFU!!! I'm a soy addicts, and tofu is my favorite source of protein. There's so many ways to prepare it, too!

Berries are so nutrient dense and delicious-- nature's candy!

There's honestly nothing wrong with protein powder even though it's processed. Just be sure to opt for vegan protein powder so you aren't loading your body with whey.

Stevia is a godlike sweetener, imo.

Eat a wide variety of different plants to diversify your gut microbiome and to get a variety of vitamins and minerals!

Take care of yourselves :') 💚🌿 I may add to this post as more things pop in my head!

When I tell you it's so goddamn easy to do dishes when you don't cook with oil 😭

Don't drink alcohol... this is the most hypocritical thing I can say lmao but it will wreak havoc on your gut microbiome

[niuniente]

Hi Niu, sorry if this is stuff you've already tried or considered before, (and feel free to ignore if its not useful,) but I saw one of your posts about the struggles of trying to get your blood iron levels up when the iron supplements the doctors try to get you to take are way too strong and just make you sick, and I thought I'd send you a message because I've been dealing with very similar health problems for the last 6 years. My iron levels were so bad I couldn't eat any carbs, no fruit, no rice, no bread, no pasta, nothing with any kind of sugar in it at all because it left me in excruciating pain, because I guess iron is also something you need to digest carbs and low blood iron causes inability to digest sugars properly, (but my doctor didn't initially tell me that).

I ended up on a keto diet because protein, fat, and vegetables were the only things I could eat pain and my doctor kept suggesting really iron supplements that only made me sicker.

As a last ditch effort I decided to go back to the iron supplement I used to take as a teenager that I knew I could handle back then, which is a liquid formula meant for pregnant women and children. Its got a lot of herbs in it as well to make it easier to digest for pregnant women and kids. My doctor almost laughed me out of the office for wanting to try something so "weak" that wouldn't do anything. But I figured it couldn't hurt to at least try something.

And because it was a liquid supplement I could pour just a very little bit in the measuring cup and slowly get my body used to taking even a little bit more iron instead of being stuck with a static-dosage pill that was too much. And low and behold I slowly started to be able to handle a little bit more and a little bit more and a little bit more and now after two years of bringing my levels up very, very slowly I can eat a little bit of fruit or some beans again without pain! It took way longer than the doctor wanted it to, but using the gentler liquid iron supplement and being able to start with a very small doseage and raise it so slowly really was the thing that finally helped me start to feel better. That and finding out that taking Vitamin C at the same time you have things with iron in them helps increase the rate that iron can be absorbed by your body, (since I'm allergic to citrus fruits I was vitamin C deficient as well, so now I take a vitamin C supplement at the same time as my iron and it helps both problems).

Anyway, I don't know if there was any useful information there you didn't already know, but if you haven't tried a liquid iron supplement, (because doctor's don't take them seriously,) maybe it might be worth looking into?

The specific brand I take that was the gentlest I could find and works for me is called Floravit, Floravital, or Floradix, (depending on where you are in the world). It's made by a German company called Salus-Haus and I can buy it off the shelf in the grocery store in Canada without a prescription, so maybe its available in Finland as well?

(Fair warning, it is a liquid without many preservatives so you have to store it in the fridge after you open the bottle and it has a horrible taste, but I was so iron deficient and in so much pain that rinsing my mouth out after taking it was well worth the benefits imo).

Anyway, I hope something in here might help you, but if its all stuff you already knew/tried than I really hope you manage to find something that works for you soon. Because man, does chronic iron deficiency suck all the balls ever. Sending you some good thoughts either way!

Thank you for your message and your concern of my health! Having an iron anemia SUCKS ass. I'm currently back to keto diet, too, because my body just reacts the best to it. I've tried all possible diet you can ever imagine except for Atkin's in the past 20 years and keto works for me and keeps me the healthiest. It just requires extra supplements in my case but I'd need to take them anyway.

We have the German same liquid iron brand here but the only supplement I can use is called Sideral. It has iron in a special form and it's very gentle but my body just dislikes iron. Even that I can take only every other day 1 doze with a help of a supplement which aids iron absorption. It's... well, it's like trying to fill a leaking bath tub with a tiny mug in my case but it's better than nothing. I'm currently waiting for more messages from a doctor regarding what can we do about this.

The iron juice was my first option when I heard I need more iron and realized that I couldn't digest the supplement a doctor ordered me to have. I'm sad it didn't work.... I just can't have any iron dissolving in my stomach, that's why Sideral works for now (it's just so damn expensive Q_________Q)

Those who are concerned of iron and keto and such, I've given like 15 vials of blood for bloodtests in the past 2 months and I just went through another series of bloodtests yesterday with 11 vials of blood, - and there's a new bloodtest coming in November with at least 3 vials - so I'm being taken care off and examined seriously.

Good luck for you to beat the anemia and especially its source! I will hear in November if Sideral is working for me. I hope it does. At least I feel a bit better.

[blubushie]

does t actually make U gain weight or is that false

Yes and no.

Testosterone actually makes it much easier to LOSE weight. With high testosterone you burn fat and calories faster, and you have a faster metabolism.

The issue is that people low in testosterone go on T and aren't prepared for how hungry T makes you. T increases your appetite but it specifically is increasing your appetite for PROTEIN because you're building muscle. People don't know this, so instead they eat junk food or food high in carbs, which puts more fat on them (and often leaves them still feeling hungry because their nutritional requirements aren't being met).

Really it's about self-discipline (not just eating whenever you're hungry—this goes especially if you have bad eating habits/eat when bored already, since T will make you more hungry more often) and proper diet (if you get hungry, try eating some protein instead of junk food or something high in carbs).

If you're going on T and eat the exact same amount of food on the same diet as you ate before T, and when you get hunger cravings you just eat lean protein, you are practically guaranteed to lose weight.

Really, a well-balanced diet with supplemental protein is the way to go. It's best to keep in mind that if you're eating at a steady caloric intake for longer than 4 weeks but you're still having hunger cravings, it's not because you're hungry for food in general, but instead because there's something specific that's missing out of your diet. Try eating more vegetables, or more fruits, or more lean protein, or more nuts for a few days, and see if that helps resolve anything. Also try not to eat processed foods, they're the death of you.

Also, if you're intending to bulk (see: put on more muscle) you will get very intense hunger cravings during and after workouts. Those are actually protein cravings. Eat more lean protein. YOU CANNOT BUILD MUSCLE WITHOUT PROTEIN.

Chookas!

[healthy444]

What is the right diet for losing fat?

The right diet for losing fat varies from person to person based on individual factors such as age, gender, weight, activity level, and any underlying health conditions. However, there are some general principles that can help:

Caloric Deficit: The most important factor in losing fat is to consume fewer calories than you expend. This creates a caloric deficit, prompting your body to burn stored fat for energy. You can achieve this by reducing your calorie intake, increasing your physical activity, or a combination of both.

Balanced Macronutrients: Your diet should include a balance of carbohydrates, proteins, and fats. Focus on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats.

Protein Intake: Protein is crucial for preserving muscle mass while losing fat and can help you feel full and satisfied. Aim to include a source of protein in each meal, such as lean meats, poultry, fish, eggs, dairy products, legumes, tofu, or tempeh.

Healthy Fats: Include sources of healthy fats in your diet, such as avocados, nuts, seeds, olive oil, and fatty fish like salmon. These fats can help keep you full and support overall health.

Complex Carbohydrates: Choose complex carbohydrates over simple ones. Whole grains like quinoa, brown rice, oats, and whole wheat products provide fiber, which can aid in digestion and help you feel fuller for longer periods.

Portion Control: Be mindful of portion sizes to avoid overeating. Use smaller plates, measure your servings, and pay attention to hunger and fullness cues.

Limit Processed Foods and Added Sugars: Minimize your intake of processed foods, sugary snacks, and beverages as they tend to be high in calories and low in nutrients. Opt for whole, unprocessed foods whenever possible.

Stay Hydrated: Drink plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger, leading to unnecessary calorie consumption.

Meal Timing: Some people find success with intermittent fasting or eating within a specific window of time each day. Experiment with different meal timing strategies to see what works best for you.

Consistency and Patience: Losing fat takes time and consistency. Focus on making sustainable changes to your diet and lifestyle rather than seeking quick fixes.

Mindful Eating: Pay attention to your body's hunger and fullness cues. Eat slowly and mindfully, savoring each bite, and stop eating when you feel satisfied, rather than full.

Include Fiber-Rich Foods: Fiber-rich foods such as fruits, vegetables, whole grains, and legumes can help regulate digestion, keep you feeling full, and support overall health.

Limit Liquid Calories: Be cautious of high-calorie beverages such as sugary sodas, fruit juices, and alcoholic beverages, as they can contribute to weight gain without providing satiety. Opt for water, herbal tea, or other low-calorie options instead.

Be Flexible: Allow for flexibility in your diet to accommodate social occasions or cravings. It's okay to enjoy treats in moderation, as long as they fit within your overall calorie and macronutrient goals.

Track Your Progress: Keep track of your food intake and progress toward your goals using a food diary, mobile app, or other tracking tools. This can help you stay accountable and make adjustments as needed.

Prioritize Sleep: Aim for 7-9 hours of quality sleep per night. Inadequate sleep can disrupt hunger hormones and metabolism, making it harder to lose fat.

Manage Stress: Chronic stress can lead to overeating and weight gain. Practice stress-reducing techniques such as mindfulness, meditation, yoga, or spending time outdoors to support your fat loss efforts.

Include Strength Training: Incorporate strength training exercises into your fitness routine to build and maintain muscle mass. Muscle tissue burns more calories at rest than fat tissue, so increasing your muscle mass can help boost your metabolism.

Stay Consistent: Consistency is key when it comes to fat loss. Stick to your healthy eating plan and exercise routine even on days when you don't feel motivated. Small, sustainable changes over time can lead to significant results.

Seek Support: Surround yourself with supportive friends, family members, or online communities who can encourage and motivate you on your fat loss journey

Having a support system can make it easier to stay on track and overcome challenges.

By incorporating these additional points into your fat-loss diet, you can optimize your efforts and increase your chances of success. Remember that what works best for one person may not work for another, so it's essential to find an approach that fits your individual preferences, lifestyle, and goals.

Before making any significant changes to your diet, it's a good idea to consult with a healthcare professional or a registered dietitian, especially if you have any underlying health conditions or dietary restrictions. They can provide personalized guidance tailored to your individual needs and goals.

[gamora-borealis]

incoming rant about discussions about diet culture & body positivity i've seen online (for context, I am a fat person):

I really do appreciate people who spread body positivity and dispell myths about bmi and diet culture, but seeing people be like "well if you are craving a food that probably means your body need it!" has me a bit... concerned? like I respect the sentiment. I really do. we don't need to feel shame about what we eat. however, some of us have adhd, messed up gut microbiomes, binge eating disorder, and/or metabolic issues. like sometimes I need to tough it out and not give in to my cravings because if not I might throw up, pass out, or feel physically sick.

like, another example, I have PCOS and a lot of chronic pain. diet culture in terms of like, obsessing over calories or thinking you can't have any of a certain food is not good. however, my doctor gave me an anti-inflammatory diet plan, which is basically a packet that says "these are kinds of foods/ingredients that tend to increase inflammation in people who have PCOS or other inflammatory issues, so try to avoid these if possible" and when I do follow it I absolutely feel better than when I'm constantly eating the food that is feeding my adhd dopamine cravings. adderall sometimes helps with my ADHD binge eating, but when I ran out of it for a month because of shortages, my eating got out of control and now my gut and brain are having a really hard time adjusting back to where I was (not to mention my ADHD causes me to forget to take my Adderall a lot too 🤦‍♀️).

like, there are lots of foods being marketed to us constantly that really aren't that great for us. not that they are necessarily dangerous, but they are being made to taste as good as possible so you'll keep buying them, by corporations that do not have your health in mind. and like. if you eat "unhealthy" all the time and give into your cravings, that's okay! it's completely understandable. food is good and fun and sometimes your body does need certain things! plus sometimes the "healthier" food is wayyy more expensive or hard to make. but I just think we need to be careful making blanket statements about food when certain foods are more harmful to some of us.

like, again, we shouldn't feel shame about food or being "fat." there are fat people out there who are very healthy! however, some of us who are fat have chronic illnesses or disorders that are tied to weight gain. now, tbh our goal shouldn't be to manage our chronic illnesses or disorders so that we'll be "skinnier," the goal should be to try and manage our illnesses (as much as one is able) for the sake of our health/wellbeing. unfortunately, a lot of doctors tie weight to health, and say "oh you're losing weight the treatment plan is working!" when that really shouldn't be the indicator, or at least the sole indicator, that a treatment for a chronic illness or disorder is working. we should change that mindset. (there's so much more one could say about fatphobia in the medical field tbh).

Idk, I'm just very literal and don't like blanket statements made online without a lot of nuance or backing. I feel like there's a middle ground between obsessing over weight and dieting and encouraging people to eat whatever they want without taking other health factors into consideration.

like, even though I'm prediabetic and struggle with inflammation, I still eat sugar and carbs. but I try not to over-do it if I can (some days I just don't have the impulse control and that's alright). for example, I buy dairy-free ice cream sandwiches that have 9 grams of sugar (very low compared to most ice creams treats) and real fruit frozen pops (that have natural sugars) because my brain is always craving sugar. but they aren't as sugary as some of the other stuff out there and don't have the dairy or dyes that trigger my inflammation. I also love bagels so I eat these really yummy protein bagels. they probably have more carbs than I really need, but if I'm gonna eat a bagel for that sweet sweet dopamine hit, at least they are organic whole wheat (which is better) and the protein helps keep me full for longer. it takes research sometimes, but it can be helpful to find a middle ground between your cravings and "healthy eating" especially when you have a chronic illness or disorder you are trying to manage. but if you are struggling to find that middle ground and are just eating "unhealthy" a lot, you aren't any lesser for it. Or even if you just, never chose to try and eat "healthier," you aren't lesser for that either. you still deserve respect. we shouldn't change our diets because of judgement from others. I feel like that should be the ultimate goal of body positivity/anti-diet culture discussions.

[soft-bellied-tannies]

Little Bite #33

Read here or on AO3!

Taehyung was finally going to do it.

His New Year's resolution was to gain weight, finally taking the initiative to indulge in his own kink. The lack of partner to share it with be damned.

He had failed relationships in the past where people just couldn’t understand his interests. He had moments where stuffings were attempted and didn’t work out, leaving him uncomfortable without warm hands to help settle his bloated stomach.

Hypnosis feeder audios and feedism porn only helped him get off, never had enough encouragement behind it to make himself eat.

Taehyung decided the way to go would be intentionally planning his meals in a way that could fit into his normal routine. Without feeder encouragement or affection, he simply needed to increase his intake strategy.

Searching online for the right opportunities to make it happen and he finally found it. A free NYE consultation with personal trainer, Jeon Jungkook.

He claimed the free online consultation to get a workout routine, lying about his current fitness and ability. Taehyung filled out the portfolio “looking” for a heavy weightlifting plan with intense goals.

Jungkook built him a year long plan to follow, honed perfectly for someone well beyond Taehyung’s skill level yet accepted with enthusiasm.

And the plan only continued to work when Jungkook recommended his business partner and highly renowned nutritionist, Park Jimin, who was also running a New Year’s special considering the rise of resolutions in early January.

Taehyung presented his new workout routine as what he will be following for the next year. Jimin built him an extensive plan for bulking and maintaining this rigorous lifting routine, making sure to emphasize the importance of increasing his intake and nutrients to stay healthy.

Like the good listener he was, Taehyung followed Jimin's bulking plan perfectly. Dense protein packed shakes in the morning, heavy carb loading lunches for his “demanding workouts”, and healthy fats piled high on his dinner plate for “recovery”.

He meal prepped and happily enjoyed his “necessary” diet plan while not lifting a single finger toward Jungkook’s thorough fitness plan, but Taehyung couldn’t bring himself to feel bad.

Not when the scale was finally going up in a way he never thought he would get to enjoy. Sure, it was a slow and steady gain, but it worked for Taehyung’s solo gaining journey and that’s what mattered.

Two months and nearly fifteen pounds heavier was satisfying, but it also made him want to push for more. It was only further encouraged by the unintended secondhand embarrassment he got from unexpected calls.

Jimin and Jungkook both check in one day, stating they want to follow up with their NYE promo clients throughout the year to see if they would like to return and pay for services. Taehyung declined and assured them that their plans were perfect and working well for him, feeling the flustered redness fill his face at the blatant lie he was telling.

Months continued to pass and Taehyung’s appetite increased. He got better at making Jimin’s protein shake recipes and started to up his portions over time, feeling pride in his gaining success.

By August, Taehyung had turned his slow fifteen pounds into a much more solid forty. With his interests finally fulfilled and such a nutritionally packed diet, he felt better than ever.

The weight packed on densely from his substantial intake and he was quite proud of his growing potbelly. He loved the fact that his gain stuck to his middle and how his large protein shakes left him bloated and round under his snug shirts.

However, Taehyung didn’t consider the fact that he did a virtual meeting with Jimin and shared a photo in his portfolio with Jungkook meaning they might remember his face.

When Chuseok comes and Taehyung was out visiting a local street festival, the last people he expected to see were his trainer and nutritionist. Here he was, nine months after meeting them, 50 pounds heavier with a growing gut and barely an ounce of muscle.

Taehyung would have felt the rush of humiliation no matter what, but it felt elevated considering that the pair was even more stunning in person - the definition of peak fitness and beauty.

And the heat in his cheeks and butterflies in his belly only grew more when he was met with the most unexpected reaction. As he braced for judging eyes and confused faces, Taehyung had to stop his jaw from dropping when he heard Jimin’s words.

“Looks like bulking is going well, Taehyung-ssi.”

Somehow, Taehyung with pink cheeks and stuttering words ended up at a table outside a food stall sharing an order of hotteok with the two who expected him to be a cut and trim bodybuilder by this point.

And sharing was said lightly considering how Jungkook kept placing them in front of Taehyung until the serving plate was empty.

The night turned out to be full of more and more surprises as Taehyung learned they were a couple and had some interests of their own that sway quite the opposite of what one would think they were attracted to considering their careers.

Interests that could not have aligned more perfectly with Taehyung’s - it felt like a dream.

Jungkook shared how handsome they thought Taehyung was from the beginning and Jimin admitted that they hoped he would fail his rigorous diet in hopes of returning to them in the new year once again.

Taehyung was speechless until he found his words and confidence, commenting that the diet wasn’t considered a fail in his eyes and Jimin’s diet was more successful than he could have ever imagined.

And the surprises didn’t stop there.

All of Taehyung’s confidence washed away again when the pair started to agree and compliment his efforts. They then offered their services for free again, however, this time with Taehyung’s real goals in mind.

When Taehyung left their impromptu date full of street food, he was harboring a renewed sense of excitement for his growing frame.

Especially when he thought about the likelihood of a new relationship too, remembering the rush he felt when they parted ways and Jimin told him that they liked the belly better anyway, sending him off with a wink and kiss on the cheek.

Later that night, Taehyung got a text from Jungkook inviting him to dinner with them, but also an invitation to the couple’s shared office for full BMI assessment and plan update.

Taehyung knew in that moment that his New Year’s resolution was certainly a success.

[transgymbro]

Do you have any advice for generally unathletic guys who would like to start working out?

Okay so biggest thing is that you need to build yourself up gradually. You're not going to start off lifting 30 lbs in each hand, maybe not even 20, and that's okay! Everyone starts somewhere! But you really don't want to increase the difficulty too fast, or else you may injure yourself. This is especially true with weightlifting but applies to other athletic activities too. For me, I like to make sure I can do 15 reps on a weight, and then I'll increment by 5 lbs.

Also, make sure you're doing whatever exercise you choose correctly. Again this doesn't apply to just weightlifting. At best, it's too easy and you're not getting what you need out of your exercise. At worst, you could seriously injure yourself. There are plenty of YouTube tutorials that will show you what to do, but I also advice getting a trainer or a more experienced friend who can show you in person and correct you in real time if possible.

Oh yeah, choosing an exercise. You need to make sure you're doing something you enjoy. Whatever your goals are, they're going to take awhile to see results, so you need to do something you at least somewhat want to do every single day (or multiple times a week). You won't reach your goals without consistency. For me it was weightlifting, but that might not be the case for you.

When you're working out, it is more important than EVER to make sure you're getting enough water and sleep. You're sweating a lot and using a lot of energy when you work out. So you need to be drinking at MINIMUM half a gallon/64 fl oz of water PER DAY, and do the best you can to get 8 hours of sleep. Oh, and don't forget to take rest days to help your body recover. I advise working out 3 times per week, with rest days in between, but you can adjust this to whatever fits your schedule.

Super important: what you eat. ESPECIALLY if your goals involve shaping your body to be a certain way. In that case 80% is diet, 20% is exercise. You need lots of (lean) protein to build muscle. Carbs for energy, but you may want to cut back on these if you're trying to lose fat, but they are good for immediately after your workout. The amount of calories you will need will depend on your goal, but one of the biggest mistakes people make is eating too FEW calories. Do NOT starve yourself, which means do not eat any less than 1000 - 1200 calories. DO eat more, especially if you're bulking (focusing on muscle gain and some fat gain). You don't need to be super anal about logging your calories/macros like I am (ESPECIALLY if you have an eating disorder. In that case, do what is best for your health and ignore whatever is here), but overall these are good guidelines. If you really do want to log your food and you know you can do so in a healthy way, MyFitnessPal is what I use (though I have the premium version which has some exclusive features).

This is long as shit so I bolded the main takeaways, feel free to let me know if you have any further questions

[cleverwordsandotherstuffilike]

The Mediterranean diet contains nutrients that are known to enhance longevity and has other health benefits that are backed by peer-reviewed, scientific studies. Broccoli is one of nature's most nutrient-dense foods, with only 30 calories per cup and contains fibre and polyphenols — antioxidants that detoxify cell-damaging chemicals in your bodying.

A Spanish study found a Mediterranean diet supplemented with extra-virgin olive oil reduced the incidence of major cardiovascular events among patients with a history of heart disease.

Quinoa contains a good dose of protein to help build muscle. Yet including any type of whole grain in your diet — from barley to brown rice — will aid in weight loss by filling you up for fewer calories.

Blueberries is a kind of superfood because studies have shown they aid in everything from fighting cancer to lowering cholesterol. But all berries, including raspberries, strawberries and blackberries, contain antioxidants and phytonutrients.

Studies show that eating a handful of nuts several times a week can prevent heart disease and ultimately help you shed pounds since they fill you up and stop you from snacking on other things. Almonds, in particular, contain lots of monounsaturated fats and fibre.

Salmon is also a good source of lean protein. With this diet, doctors suggest eating fish at least two times a week. Salmon provides a high dose of omega-3 fatty acids, which studies show significantly lower the risk of heart disease. Omega-3 fatty acids fight back by reducing inflammation and slowing the rate of plaque buildup in blood vessels.

Black, kidney, white and garbanzo beans (also known as chickpeas) are good for fibre and protein. They fill you up and provide muscle-building material without any of the fat that meat can add to your meal.

Eating a breakfast high in protein is a good way to keep hunger at bay throughout the day. Eggs are full of choline, a nutrient that helps block fat from being absorbed in the liver. Choline may also help in preventing memory loss.

Spinach is a great source of iron, which is a key component in red blood cells that fuel our muscles with oxygen for energy. But researchers in Sweden identified another way in which these greens might keep you charged: Compounds found in spinach actually increase the efficiency of our mitochondria, the energy-producing factories inside our cells.

Walnuts are packed with tryptophan, an amino acid your body needs to create serotonin. They're digested slowly which contributes to mood stability and can help you tolerate stress.

Asparagus is one of the best sources of folate, a B vitamin that could help keep you out of a mental slump. Folate is important for the synthesis of the neurotransmitters dopamine, serotonin and norepinephrine; all of these are crucial for mood.

[hlthi]

how to prevent binging.

disclaimer: this is from my experience and suggestions i’ve received from my trainer and therapist, as well as dietitians.

1. go on a moderate calorie deficit — use a calorie calculator and subtract 200 calories from your maintenance calories. this is a mild deficit, so it will take longer to lose weight but you’ll feel less hungry and tired each day.

2. prioritize good nutrition — each meal and snack should be balanced with carbs/fats/protein.

aim for .8g to 1g of protein per lb of body weight everyday.

eat high in fiber and volume - have a loooot of low sugar fruits and veggies, especially those with a high water content like cucumbers.

eat every 2-3 hours — going long periods without eating = getting ravenous and overeating at your next meal.

3. make sure you’re getting quality sleep of 7-8 hours each night.

4. track your water, hit at least 2L everyday.

5. adopt hobbies / interests outside of weight loss and food — this helps redirect your mind from being food obsessed.

6. do not buy binge triggers — some foods are just triggers to overeat, whether you have BED or not. don’t buy foods you know you can’t eat in moderation and swap it with something else. (i.e. if you tend to binge on potato chips, try popcorn instead.)

7. take diet breaks — if you’ve been dieting for over 4 weeks and you’re starting to feel burnt out, take a break for 2 weeks. increase your calories to maintenance for those 2 weeks, and continue to workout. this helps rehab your hunger and energy levels.

8. accept that there are days where you will eat more, and don’t beat yourself up for that. it’s normal for our hunger levels to fluctuate each day. especially during times of stress or hormonal changes.

[louis-damien]

Here is a list of unexpected things that have happened to me in my transition.

I am one year on testosterone and my current dosage for the past 1.5 months has been 0.35 mL injected intramuscularly, for reference.

Some of these are good, some bad, some neutral but odd. None of these would ever make me rethink my transition, but I would have liked to know before hand.

Hair. I knew that I would get hairy, But BY GOD am I hairy. Hair on the back of my thighs, my tummy, my chest, my back. Everywhere.

Speaking of hair- your chest includes your boobs. I have titty hair. Also if you wear boxers briefs and tighter pants they WILL pull the hair on your legs. It sucks up the thigh hair and I get pinched one million times.

SWEAT. I already had hyper hidrosis before T. Now it is INSANE.

So Much Acne. I was aware I would get acne but I personally got it so bad that I have to use a prescription antibiotic cream on my face.

Testosterone causes your metabolism to increase. I am so hungry all the time. Related to this- Red meat no longer hurts my tummy, I just digest it easier now.

Your body needs So Much Protein to build muscle. IDK if my body is just weird but I get. Protein Headaches if I don't have a significant source of protein for breakfast or lunch. Also the cravings for steak are INSANE and it's making it difficult to stay on my low-meat diet.

Muscle is just. Denser and heavier than fat, so I gained weight without actually changing size at all. In the course of the year I've put on 8 or so pounds just in muscle.

Horny.

If you are in choir you can just keep voice training and you won't lose your higher singing voice. In fact, it actually had gotten easier for me to sing higher. I'm an alto 2 and have kept that range while also broadening it. My lowest is somewhere in mid/low tenor and my highest is like soprano 2 range.

Your Bones Move. Testosterone causes your hips to rotate forward and I so far have gained a whole inch from this- I've gone from 5'10" to 5'11"

[sdsaha155]

Here are some practical tips and "hacks" to help improve your exercise and fitness routine:

1. Consistency is Key

Hack: Set a workout schedule that you can realistically follow. Even short, regular workouts (20-30 minutes) are better than occasional long sessions.

Tip: Make exercise a non-negotiable part of your day, like brushing your teeth.

2. Use Compound Exercises

Hack: Compound movements (like squats, deadlifts, and bench presses) work multiple muscle groups at once, making your workout more efficient.

Tip: Incorporate more compound exercises to maximize muscle gain and calorie burn in less time.

3. Incorporate HIIT (High-Intensity Interval Training)

Hack: HIIT is time-efficient and burns more calories in less time compared to steady-state cardio.

Tip: Alternate between short bursts of intense activity and low-intensity recovery periods for 20-30 minutes.

4. Warm Up & Cool Down

Hack: A proper warm-up prepares your body for exercise, reducing the risk of injury. Cooling down helps with muscle recovery.

Tip: Spend at least 5-10 minutes warming up (dynamic stretches) and cooling down (static stretches) to improve flexibility and reduce soreness.

5. Track Progress

Hack: Keep a fitness journal or use an app to log workouts, track reps, sets, and personal records.

Tip: Tracking progress keeps you motivated and shows where to improve.

6. Focus on Form, Not Weight

Hack: Proper form prevents injuries and ensures you're targeting the right muscles.

Tip: Master your form with lighter weights before increasing the load.

7. Incorporate Active Recovery

Hack: On rest days, engage in low-intensity activities like walking or yoga.

Tip: Active recovery helps muscles repair without overstraining your body.

8. Mix It Up

Hack: Change your workout routine every 4-6 weeks to avoid plateaus and keep things interesting.

Tip: Try new exercises, switch between cardio and strength, or increase weights and intensity.

9. Prioritize Sleep and Nutrition

Hack: Adequate sleep and balanced nutrition are essential for recovery and performance.

Tip: Aim for 7-9 hours of sleep and prioritize protein, healthy fats, and whole carbs in your diet.

10. Use Fitness Apps or Videos

Hack: Free apps and YouTube workouts offer a wide range of routines to try at home or at the gym.

Tip: Follow guided workouts for structure and motivation.

11. Stay Hydrated

Hack: Drinking enough water helps maintain energy levels and muscle function.

Tip: Drink water before, during, and after your workout to stay hydrated.

12. Set SMART Goals

Hack: SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) give you a clear focus.

Tip: Break large goals into smaller, more manageable steps and celebrate milestones.

By applying these hacks and tips, you'll not only enhance your fitness journey but also enjoy it more, making it sustainable in the long run.

[azaan2002]

The Ultimate Keto Meal Plan: A Beginner's Guide to Healthy Eating and Weight Loss

The ketogenic diet, sometimes referred to as the "keto diet," has gained popularity as a means of promoting weight loss, increasing energy, and enhancing general health. Eating a lot of fat, moderate quantities of protein, and very little carbs is part of this diet. The idea is to get your body into a state known as "ketosis," when it burns fat for energy rather than carbohydrates. This article offers a comprehensive overview for anyone wishing to begin the keto diet, along with a simple and efficient meal plan to assist them reach their health objectives.

 What is the Keto Diet?

The keto diet is a high-fat, low-carb diet that has been demonstrated to help with blood sugar regulation, weight loss, and cognitive performance. When you cut back on carbohydrates significantly and replace them with fat, your body goes into a condition of ketosis. Your body becomes extremely adept at burning fat for energy when it is in ketosis. Additionally, it causes the liver to produce ketones from fat, which are a fantastic source of energy for the brain.  

 Get The Ultimate Keto Meal Plans Buy Now 

Here’s a breakdown of the standard keto diet:

- **70-75% Fats**: The keto diet's mainstay is healthy fat. They aid in the ketosis process, provide you energy, and keep you full. - **20–25% Protein**: Maintaining and repairing muscle requires a moderate protein intake. - **5–10% Carbohydrates**: Your body is encouraged to burn fat for energy by consuming less carbohydrates.

Get

 Benefits of the Keto Diet

There are benefits to the keto diet beyond weight loss. It provides a number of health advantages: 1. Weight reduction: Your body must burn fat reserves for energy when you consume fewer carbohydrates, which causes weight reduction. 2. Enhanced Mental Clarity: The brain uses ketones as a potent fuel source, which helps with attention and concentration. 3. Stable Energy Levels: A lot of people report having consistent energy levels all day long without the highs and lows brought on by sugar and carbohydrates. 4. Reduced Appetite: Because high-fat foods are highly satisfying, they may help cut down on overall calorie consumption and appetite. 5. Better Blood Sugar Control: People with type 2 diabetes can benefit from the keto diet's ability to control and stabilize blood sugar levels.

Items to Take and Leave Out of Your Keto Diet Knowing what foods you may and cannot eat on a ketogenic diet is essential for successful ketogenic eating.

 which to avoid.

#### Foods to Eat

- **Meats**: lamb, turkey, pig, chicken, and beef. - **Fat Fish**: Sardines, mackerel, trout, and salmon. - **Eggs**: Whole eggs, ideally free-range or organic. - **Healthy Fats and Oils**: butter, ghee, avocado, coconut, and olive oils. **Nuts and Seeds**: Flaxseeds, chia seeds, walnuts, and almonds. Leafy greens, broccoli, cauliflower, zucchini, bell peppers, and mushrooms are examples of **Low-Carb Vegetables**. - **Cheese**: Goat cheese, mozzarella, brie, cheddar, and more. **Avocados**: Low in carbohydrates and high in good fats. - **Berries**: Blueberries, raspberries, and strawberries (partially).

#### Foods to Avoid

-**Delicious Foods**: Candies, ice creams, cakes, cookies, and sodas. Cereals, bread, rice, and pasta are examples of **Grains and Starches**. Fruits high in carbohydrates include bananas, apples, oranges, and grapes. **Legumes & Beans**: Peas, kidney beans, chickpeas, and lentils. **Root Vegetables**: parsnips, sweet potatoes, carrots, and potatoes. - **Dangerous Fats**: trans fats, processed vegetable oils, and margarine. - **Alcohol**: Sweet wines, beer, and mixed drinks with added sugar. - **Processed Foods**: crackers, chips, and quick cuisine.

 Get The Ultimate Keto Meal Plans Buy Now 

 The Ultimate 7-Day Keto Meal Plan

Here is a comprehensive 7-day keto meal plan that includes breakfast, lunch, dinner, and snacks to make things easy. These tasty, easy-to-make meals will support your continued ketosis.

#### **Day 1: Monday**

- **breakfast**: Butter-cooked scrambled eggs with feta cheese and spinach. - **Lunch**: A Caesar salad made with grilled chicken, romaine lettuce, avocado, and Caesar dressing. - ** Dinner**: Lemon- and olive oil-dressed baked fish served with a side of asparagus. - **Snack**: An avocado or a handful of macadamia nuts. **Tuesday** is Day 2 - **breakfast**: Almond flour-based keto pancakes garnished with a few fresh berries and sugar-free syrup. - **Lunch**: Grilled shrimp and creamy Alfredo sauce served on zucchini noodles, or "zoodles." - **Dinner**: Stir-fried beef with bell peppers, broccoli, and coconut aminos, a low-carb substitute for soy sauce. - **Snack**: Celery sticks dipped in cream cheese or cheese sticks.

#### **Day 3: Wednesday**

- **breakfast**: Almond milk without sugar, chia seeds, and a few blueberries combined to make a chia seed pudding. - **Lunch**: A bed of lettuce topped with tuna salad, chopped celery, mayonnaise, and boiled eggs. - **Dinner**: Sautéed green beans served over roasted chicken thighs flavored with garlic and rosemary. - **Snack**: A few almonds or walnuts.

#### **Day 4: Thursday**

- **breakfast**: An omelet prepared in olive oil with spinach, cheese, and mushrooms. - **Lunch**: Rice dish made of cauliflower topped with avocado, salsa, sour cream, and ground beef. - **Supper**: Roasted Brussels sprouts and bacon pieces served with pork chops. - **Snack**: A couple salami or pepperoni slices.

#### **Day 5: Friday**

- **Breakfast**: Avocado, spinach, unsweetened almond milk, and a scoop of protein powder combined in a keto smoothie. - **Lunch**: A mixed greens dish with an egg salad dressed with mustard, mayonnaise, and fresh herbs. - **Supper**: Roasted zucchini on the side and lamb chops with garlic butter. - **Snack**: Keto fat bombs or dark chocolate with at least 85% cocoa content.

#### **Day 6: Saturday**

- **breakfast**: Waffles made with coconut flour, butter, and sugar-free syrup. - **Lunch**: Blue cheese dressing, grilled chicken, bacon, avocado, and boiled eggs atop a Cobb salad. - **Supper**: Sautéed shrimp in butter with a side order of mashed cauliflower. **Snack**: Chips made with kale or pork rinds.

#### **Day 7: Sunday**

- **breakfast**: Eggs and baked avocado with bacon bits and cheese on top. - **Lunch**: lettuce wraps with turkey, cheese, avocado, and mustard. - **Dinner**: Bell peppers, mozzarella, and pepperoni are on a cauliflower crust keto pizza. - **Snack**: A couple cheese slices or a handful of nuts.

### Tips for Sticking to Your Keto Meal Plan

1. **Plan Ahead**: The keto diet requires careful meal planning to be successful. To stave against temptation and make sure you have keto-friendly options on hand, prepare your meals in advance. 2. **Remain Hydrated**: Throughout the day, sip lots of water. In addition to being beneficial to general health, being hydrated helps lessen feelings of hunger. 3. **Include Electrolytes**: Make sure your diet has adequate salt, potassium, and magnesium since the ketogenic diet can lead to increased water and electrolyte loss. Think about consuming bone broth or seasoning your food with a little salt. 4. **Track Your Macros**: Record the amount of lipids, proteins, and carbohydrates you consume each day using a food journal or app. This will assist you in adhering to your keto

5. **Be Creative with Recipes**: Try out various keto dishes to add some variety and prevent boredom with your meals. There's no reason the keto diet has to be monotonous or boring.

### Delicious and Easy Keto Recipes

Here are a few simple keto recipes you can try at home:

#### **1. Keto Egg Muffins**

- **Ingredients**: Eggs, cheese, bacon bits, bell peppers, and spinach. - **Directions**: In a bowl, whisk together eggs, cheese, and bacon pieces. After filling a muffin tin, bake for 15 to 20 minutes at 350°F/175°C.

#### **2. Cauliflower Mac and Cheese**

- **Ingredients**: Garlic powder, butter, heavy cream, cheddar cheese, and cauliflower. - **Directions**: Cauliflower should be steamed until soft. Melt butter, heavy cream, and cheese in a another pot and whisk until melted. Drizzle over the cauliflower and bake for ten to fifteen minutes at 375°F (190°C).

#### **3. Keto Chicken Salad**

- **Ingredients**: grilled chicken, cucumber, avocado, lemon juice, olive oil, and seasonings. - **Directions**: Combine diced cucumber and avocado with grilled chicken. Pour in some lemon juice and olive oil. Add pepper and salt for seasoning.

### ConclusionThe keto diet is a lifestyle shift that can assist you in reaching your health and weight loss objectives. It's more than just a diet. You can simply stay on track and take advantage of the many advantages of the keto diet with the correct meal plan, delectable dishes, and careful preparation. Always pay attention to your body, drink enough of water, and keep trying out different recipes. Whether you're new to keto or want to improve your experience, this comprehensive.

Get The Ultimate Keto Meal Plans Buy Now

[sinnyhealthblog]

How To Lose Weight Fast For Women – 10 Best Ways

If you are wondering how to lose weight fast at home, the thing is that it can get tricky — especially if you are a woman. Menopause, hormonal ups and downs, childbirth, surgery, medications, and body types can cause sluggish metabolism. If you are worried about how to lose weight fast in a healthy way, then fortunately, there are ways in which you can put your body into fat-burning mode by following certain ways. Continue reading the article below to know the 21 best tips for weight loss.

Eat Mindfully

1. Have You Tried Intermittent Fasting?

No? You must! Intermittent fasting or IF works wonders for women (and men).

According to a YouGov survey conducted among 1,241 adults in the United States, a majority of Americans have made changes to their diet for weight loss (56%) or to improve their physical health (54%). Among those who have attempted intermittent fasting for weight loss, nearly 87% claim it to be very effective (50%) or somewhat effective (37%) in helping them shed pounds. Additionally, individuals who have tried intermittent fasting perceive it to be more affordable (80%) rather than costly (18%).

Talk to your doctor before trying intermittent fasting if you have diabetes, hypoglycemiai  , high blood pressure, or any other medical condition.

Note: This diet must always be done under the supervision of your dietitian. If done incorrectly, you may not see the desired results even though it is accepted as the fastest way to lose weight for women by many. The actual plan would vary from person to person.

2. Proteins, Fats, And Dietary Fiber – The Best Combo

A suitable diet is a major factor in determining the effectiveness of your weight loss plans. What you eat reflects on your body and thus you must do your research and watch what you eat to achieve the best results. That said, it is important to know how different diet plans affect your body differently. The graph below illustrates how some basic diets affect your total body weight.

3. Drink Enough Water

If you are wondering how to achieve fast weight loss at home for females, this is a simple yet effective way. Hydrate yourself. The lack of sufficient water intake might be one of the reasons you are not losing the unwanted flab. Water helps to hydrate your body and flush out toxins. This, in turn, helps boost metabolism and promotes weight loss.

4. Practice Portion Control

Portion control is key to losing weight without depriving yourself of delicious foods. It essentially means limiting the amount of foods you consume. Controlling your portions can help you shed the pounds like magic.

You can also enjoy high-calorie foods in limited amounts. But you must maintain your total daily calorie intake. If you are supposed to consume 1500 calories per day to lose weight, make sure that you do not cross that limit.

🔥 Transform your mornings with Java Burn! ☕️✨ Boost metabolism, curb cravings, and enjoy lasting energy. Slim down with every sip! 🏃‍♀️💪 Try Java Burn today

5. Get Low On Sugar And Salt

Both sugar and salt are killers in high amounts. And guess what? Most of us are guilty of consuming too much sugar and salt in our food.

Excess salt in food causes water retention in the body. If not kept in check, it might cause your blood pressure to shoot up. On the other hand, excess sugar increases sugar levels in your blood, causes insulin resistancei  , and gets stored as fat in your body.

Avoid adding too much salt and sugar in your food. Also, beware of hidden salt and sugar in potato wafers, fries, fried chicken, pickles, jerky, sausages, soda, cakes, pastries, ice cream, cheese, buttermilk, salted nuts, garlic salt, celery salt, barbeque sauce, soy sauce, Worcestershire sauce, ketchup, sweet chili sauce, and chocolate.

6. Artificial Sweeteners? No Way!

If calorie counting was the only thing that mattered for weight loss, you wouldn’t gain weight drinking diet soda. There are numerous scientific studies that discourage you from consuming artificial sugar. Here’s why.

It might cause weight gain and brain tumor (8). There is no conclusive evidence that artificial sweetener has health benefits.

The report also says, “Pregnant and lactating women, children, diabetics, migraine, and epilepsy patients represent the susceptible population to the adverse effects of NNSi  -containing products and should use these products with utmost caution (9).”

We advise you to avoid consuming artificial sweeteners. Use honey, jaggery, and dark brown sugar instead.

7. Careful With The Sauces And Dressings

Sauces and dressings need special mention. Although the problem is the same – high salt, sugar, food additives, and food preservatives – they need special mention because we do not pay attention.

Salads, fries, roast chicken, nachos, and all things delicious are because of dressings and condiments. If you take a quick look at the food labels, you will be surprised to know the amount of salt and sugar they contain. Look for chemicals like monosodium glutamate, aspartame, sodium sulfite, high fructose corn syrup, sulfur dioxide, potassium bromate, butylated hydroxyanisolei  (BHA) and butylated hydroxytoluenei  (BHT).

8. Limit Alcohol Consumption

Don’t get me wrong. Once in a while, it is perfectly fine. Avoid consuming it every day and/or in excessive amounts. Alcohol gets converted into sugar in the body, which gets stored as fat if you do not burn it by working out.

Alcohol also causes dehydration, thereby slowing down your metabolism. Have a glass of wine if you really feel like it. Avoid frequent heavy drinking.

9. Detox Once Every Week

Detoxing is not an option anymore. The food habits, quality of food, weekend parties, and other lifestyle choices make detoxing once or twice a week essential.

Go on a juice diet for a day. Make sure you make the juices at home or get cold pressed juice. Do not remove the pulp if you want the dietary fiber. If you have IBS/IBD, strain out the pulp.

Note: Vegetable juices are a better option than fruit juices.

10. Hungry? Do The Broccoli Test

How often do you feel hungry? If it’s too often, it’s a problem. One simple way to tell whether you are really hungry or not is to do the “broccoli test”. All you have to do is imagine broccoli when you feel you are hungry.

If you do not feel hungry after imagining the broccoli, you are probably not hungry. But if you still feel hungry, you should have a portion controlled meal.

Jumpstart your weight loss with Java Burn! ☕️🔥 Boost your metabolism, reduce cravings, and power up your day. Slim down with every delicious sip! 🌟💪 Try Java Burn today