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If youre reading this, it means youre ready to create a (free) diet plan for yourself. Awesome!

And were not talking about just any diet plan here. No, were talking about creating the most ideal and all around effective diet plan possible.

That means the one that meets all of your dietary preferences, fits your lifestyle and schedule, suits your eating habits, and most importantly of all will allow you to reach your specific diet goal.

To do this, were going to walk through all of the crucial steps and components of diet plan creation and put every single aspect together as optimally as possible. Heres how

In order to create your ideal diet plan, were going to be taking the following steps

So, if youre ready to begin this completely free process of putting together the best diet plan possible for you and your exact goal, then its time to get started. First up, lets figure out your diet goal

Diet Goals What Is The Goal Of Your Diet Plan?

(This article is part of a completely free and amazingly awesome guide to creating the absolute best diet plan possible for your exact goal and preferences. Check out the entire guide here: The Best Diet Plan)

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May 22nd, 2019 | Filed under Diet Effectively

In a small phase I and II clinical trial, Johns Hopkins researchers and colleagues elsewhere found that the high-fat, low-carbohydrate ketogenic diet was a safe and effective treatment option for the majority of adults experiencing a relatively rare, often fatal and always severe form of epilepsy marked by prolonged seizures that require medically induced comas to prevent them from further damaging the body and the brain.

In a report on the trials, published online Feb. 8 in Neurology, the investigators conclude that the diet is a feasible option for people with so-called super-refractory status epilepticus (SRSE), the most severe seizure classification, in which up to an estimated 60 percent of patients die once they develop this type of seizure.

According to the Centers for Disease Control and Prevention, more than 5 million people in the U.S. have a seizure disorder. More than 150,000 people in the U.S. each year will develop refractory status epilepticus and, according to published studies, about half of those will develop super-refractory seizures.

From our past research, we know the ketogenic diet is effective in approximately one-third of adults with epilepsy who are resistant to traditional anti-seizure drugs, says Mackenzie C. Cervenka, M.D., associate professor of neurology and director of the Adult Epilepsy Diet Center at the Johns Hopkins University School of Medicine. Because there isnt a standard treatment for super-refractory status epilepticus and those patients diagnosed have such a high death and disability rate, we decided we had to try something different to treat them and test its safety and value.

For the study, the research team recruited 15 patients hospitalized with super-refractory status epilepticus at The Johns Hopkins Hospital, Mayo Clinic, the Queens Medical Center in Honolulu and Thomas Jefferson University Hospital in Philadelphia.

The patients ranged in age from 18 to 82. Five were men, and six had a previous history of some form of epilepsy prior to developing super-refractory seizures. Super-refractory status epilepticus can occur in people who already have a seizure disorder or in those without such a history. Nine participants were white, four were African-American, one was Asian and one was native Hawaiian.

In general, after a patient has experienced 24 hours in a seizure and there have been multiple failed attempts to stop it with drugs, physicians will use general anesthetics to put a patient in a coma to protect the muscles, kidneys and brain from damage common side effects of prolonged seizure episodes. After 24 hours, the patient is awakened to see if the seizures return. If so, then the seizures are considered super-refractory. Then, the physician will put the patient back in a coma and continue to try other medications, but there is no standard treatment protocol at this point.

Patients in the research population had taken an average of eight anti-seizure medications before physicians introduced a commercially prepared ketogenic diet.

The diet contained a nutrient liquid composed of four parts fat to one part carbohydrates and protein combined in grams. Each patient received the diet through a feeding tube over 72 hours, with their calorie needs calculated based on weight, while in a medically induced coma.

After 72 hours on the diet, the physicians tapered off their anesthesia to see if the seizures had stopped. If the seizures did not return at this point, patients continued with the diet for several days until they could eat on their own, at which time they were switched to a modified Atkins diet, which is high in fat and low in carbohydrates as well.

If a patients seizures continued, he or she was kept on the feeding tube ketogenic diet, but additional anti-seizure medications were given as well.

The rationale for the high-fat ketogenic diet, popularized by neurologists at Johns Hopkins over the past 30 years, is based on the fact that it accelerates the bodys metabolism of fats, similar to fasting, which appears to alter the excitability of nerve cells in the brain. When most of a persons calories or energy come from fat, the body accumulates metabolic breakdown products known as ketone bodies. Ketones are easily measured in the blood and urine.

After two days, all patients had detectible levels of ketones, showing that they were metabolizing fat rather than carbohydrates or proteins for cellular energy.

One patient among the 15 was taken off the diet when family members requested to withdraw care and died. In 11 of the remaining 14, or 79 percent, who completed the full course of the ketogenic diet, super-refractory seizures stopped, with eight recovering within a week after the episode started.

Five patients in the study died, including the one taken off the diet when the family requested withdrawal of care. Three of those who died werent helped by the ketogenic diet, and the diet was stopped when they developed dangerous acid levels despite treatment with bicarbonate, the standard and best therapy for acidosis in this situation. The fifth patient improved with the ketogenic diet while hospitalized, but the diet was discontinued during rehabilitation in another facility. The super-refractory status epilepticus recurred and was treated anew with the ketogenic diet, but the patient succumbed to a heart attack not likely related to the diet, according to an independent panel.

Ten of the 15 patients experienced adverse effects of the diet, which included constipation, weight loss, low blood sugar, high cholesterol in the blood and low sodium levels in the blood.

Altogether, six of the 11 patients who completed the ketogenic diet course in the hospital eventually switched to a modified Atkins diet, which is easier to follow than the ketogenic diet. The ketogenic diet requires precise weighing and measurements of food and can be hard to maintain, says Cervenka. The modified Atkins diet limits patients to 20 grams of carbohydrates per day (not including fiber) and allows liberal amounts of fat. At the six-month follow-up for these 11 patients, four were still on the modified Atkins diet. Two patients who remained seizure-free tapered off the diet because they found it difficult to follow. Two patients reported their seizures reduced by more than 50 percent, two had ongoing seizures, one had experienced a single seizure and none experienced return of status epilepticus.

The researchers caution that much further research will be need to support the idea that the ketogenic diet should be widely used in those with this severe form of epilepsy.

We can only state that it appears to work in some patients to halt status epilepticus and reduces the frequency of their seizures, says Cervenka.

The researchers plan to carry out phase III randomized controlled clinical trials to determine the actual rate of effectiveness by comparing those treated with the ketogenic diet to a group tube-fed a normal, nonketogenic diet.

What we can say is that the ketogenic diet is promising for at least a subset of patients. Any safe means we have of getting patients off of anesthesia and out of a coma quickly will be welcome, says Cervenka.

Additional authors on the study include Bobbie Henry-Barron, Eric Kossoff, Adam Hartman, John Probasco, David Benavides, Arun Venkatesan, Batya Radzik, Marie Depew, Filissa Caserta, Paul Nyquist, Romergryko Geocadin and Peter Kaplin of Johns Hopkins Medicine; Sara Hocker of Mayo Clinic in Rochester, Minnesota; Matthew Koenig, Eliza Hagen, Denise Dittrich and Tracy Stern of the Queens Medical Center in Honolulu; and Barak Bar of Thomas Jefferson University Hospital in Philadelphia.

The study was funded by philanthropic gifts from Chris Garrod, Dawn Griffiths and the Carson Harris Foundation.

Cervenka receives grants from Nutricia and Vitaflo, and honoraria from the Neurology Center and LivaNova. Hocker consults for SAGE Therapeutics. Henry-Barron receives grants from Nutricia and Vitaflo. Kossoff received a grant from Nutricia and consults for Atkins Nutritionals Inc. Hartman receives royalties from Wiley, LWW and Taylor & Francis, and has a patent pending for a new therapeutic molecule for seizure treatment. Benavides receives funding from Mallinckrodt Pharmaceuticals. Geocadin receives a grants from KeyTech Inc.

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May 3rd, 2019 | Filed under Diet Effectively

The high protein diet has become one of the most popular diets around these days, and for good reason.

Simply put, no matter what your goals are, EVERYONE can benefit from eating a high protein diet consisting of various high protein foods.

And, unlike the many fad and gimmick diets around these days, this one is actually supported by scientific research and real world results. Whether your specific goal is weight loss, building muscle, maintaining muscle while losing fat, or just recovering better from your workouts, the high protein diet is definitely ideal for you.

Of course, you probably have a whole bunch of questions

Good questions. Lets answer every single one of them right now

Protein plays a crucial role in the growth and repair of everything from skin to hair to nails. Oh, and guess what else? MUSCLE!

Along with a proper workout routine and an ideal calorie intake, a sufficiently high protein diet is one of the 3 requirements for muscle to be built. In fact, its a requirement for muscle to just be maintained.

In addition, eating high protein foods at certain ideal times (Ill tell you those times in a minute) will also play an important role in the building or maintaining of muscle tissue as well as the entire workout recovery process.

See, during any kind of weightlifting or strength training workout, your muscles are basically being broken down with the intent being to build them back up a tiny bit better than they were before. What all research shows is that there is no aspect of your diet that is more essential to this process than protein.

Meaning, without a high protein diet, muscle growth, muscle maintenance, and workout recovery will just not be happening as effectively as it should.

People always say they want to lose weight, but thats a stupid way of saying it. Weight can be a bunch of different things.

In reality, what we all want to do here is lose fat NOT muscle. And what all research shows is that eating a high protein diet is the KEY dietary factor in preserving lean muscle while body fat is lost. Like I said earlier, a sufficient protein intake is a requirement for maintaining muscle.

But thats not all. In addition to usually being low in calories, high protein foods are also some of the most filling foods there are. Of the 3 macronutrients that provide our daily calories (protein, carbs and fat), research shows that protein is the most filling of them all. Which means, a high protein diet is key to keeping you full and satisfied, and keeping your hunger under control.

But wait, there are still more benefits. Besides being the most filling, protein is also the nutrient that burns the most calories while being digested. You see, everything we eat causes calories to be burned during digestion. Protein just burns significantly more than everything else.

Which means, eating a high protein diet loaded with high protein foods will INCREASE the amount of calories your body naturally burns each day.

People always associate protein with building muscle, but as you can clearly see, its just as important for weight loss.

At this point youre probably pretty impressed with the list of benefits protein provides regardless of your specific goal. What you probably want to see now is a list of high protein foods you can choose from.

So, here now is a list of some of the best sources of protein:

There may be a few other high protein foods out there, but these are definitely the most common. Choose your favorites.

The next question you probably have is how much protein do you need to eat per day for it to be considered a high protein diet.

Recommendations tend to vary, but in most cases, between 0.8-1.3 grams of protein per pound of body weight is the ideal range, with an even 1 gram per pound probably being the most common recommendation of all for healthy adults looking to build muscle or lose fat.

So, for example, if you weigh 175lbs, you should aim to eat between 140-227 grams of protein per day (or an even 175 grams if you want to stay in the middle). And yes, youd eat this amount everyday, whether you worked out that day or not.

Now after hearing this recommendation, some people might be thinking: Eating a high protein diet sounds impossible! How the hell am I supposed to eat that much protein every day?

Well, the truth is that its really not that hard at all. In fact, many people can reach their ideal intake just fine by only eating typical high protein foods like chicken, eggs, meat and the others on my list above.

However, there is a way to make it even easier. Im of course talking about protein supplements

Protein shakes, powder and bars are probably the most popular supplements on the market.

No, they dont magically build muscle or cause weight loss or do anything else that high quality food sources wouldnt do. However, they do have one BIG advantage they are quicker, easier and more convenient.

Think about it. Drinking your average shake with 1 scoop of protein powder will give you between 15-30 grams depending on your specific brand. Theres no cooking or preparing. You just take a scoop, add a liquid, and drink. The whole process takes a minute. Most bars also contain about 15-30g per serving and are similar to a candy bar in size (easy to carry with you) and sometimes taste.

So, while your high protein diet should be comprised mostly of the types of high protein foods on my list from before, supplements are the perfect quick, easy, convenient and often extremely tasty way to ensure you reach your ideal intake on a daily basis.

As for which supplements are the best, I personally use and highly recommend

While just reaching your ideal daily intake is always the most important part of a high protein diet, there are certain times of the day when it would be extra beneficial to eat high protein foods.

These times are:

Your pre and post workout meals are DEFINITELY the most important of all, so be sure youre eating some sort of protein at those times. I explain why, how much, and the best possible sources in my article about Post Workout Meal Nutrition.

In my opinion, whether your goal is weight loss, building muscle, getting stronger, maintaining muscle, controlling your hunger or all of the above, a high protein diet is going to work extremely well.

Of course, theres still A LOT more to your diet than just protein, and A LOT more that goes into fully designing the diet plan (and workout routine) that will work as quickly, easily and effectively as possible for you and your exact goals. Well, after nearly 10 years of people asking for it, Ive finally created the solution.

Its called The Ultimate Fat Loss & Muscle Building Guide, and in it I provide every additional answer, detail and fact you will ever need to get the best results as fast as possible. It contains the proven diet and workout system that Ive used to help countless men and women completely transform their bodies.

Ready to do the same? Then go here to learn all about it: The Ultimate Fat Loss & Muscle Building Guide

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Apr 3rd, 2019 | Filed under Diet Effectively

How to Start the Bulletproof Diet in 10 Easy Steps

How to Follow the Bulletproof Diet Roadmap

Free Download: The Bulletproof Diet Roadmap

How to Explain the Bulletproof Diet to Your Family and Friends

Bulletproof-approved Recipes for the First Two Weeks

The Bulletproof Diet helps people lose up to a pound a day and feel better than ever by gaining incredible levels of energy and focus. And its all rooted in one core principle: Learning how to effectively fuel your brain and body, while ridding your life of the toxins and bad habits that are holding you back.

Ok, that might sound overwhelming. But you dont need degrees in biochemistry and psychology to start making huge changes in your mood, your performance, and your body composition.

Theres a much quicker solution. No complicated rules or concepts to memorize. Just some simple principles that guide you to feeling better than ever.

The Bulletproof Diet supports fat loss and muscle maintenance, all while lowering inflammation. Its also designed to help balance blood sugar and hormones, plus increase your energy levels and cognitive function. Heres the short version.

On the Bulletproof Diet, youll eat fewer carbs, plenty of healthy fats, and more vegetables than you ever thought you could eat. Because youre eating better than you ever have, youll never count calories or macros, and you wont experience cravings and distraction.

The thousands of people who have tried the Bulletproof Diet have reported things like:

You will feel full for hours on the Bulletproof Diet with no food cravings or loss in energy. This is not your grandmas low-fat diet. Instead, youll focus on eating high-quality, nutrient-dense foods that fuel your body.

Since youre fueling your body with fat and not sugar, you wont feel the highs and lows of blood sugar fluctuations. Eating will become less of a focus and more of a background thought.

The Bulletproof Diet is the easiest change youll ever make. Heres why:

The Bulletproof Diet is a ketogenic diet, meaning it stimulates your body to produce ketones. More on that, coming up.

The main differences are that theres a higher emphasis on vegetables with the Bulletproof Diet, plus you eat in a way that reduces the number of toxins you take in while encouraging your body to eliminate the toxic burden that youre storing in your tissues.

Youll get the fastest results on the Bulletproof Diet if you incorporate intermittent fasting, which is when you eat your calories for the day in a shortened window of time say, 6-8 hours starting in the afternoon.

Intermittent fasting works amazingly well in tandem with ketogenic diets, because ketones provide steady energy for your body no crashes, no hangry feelings, no distraction, no slumps.

At first, it may seem daunting to overhaul your entire way of eating. You dont have to take it all on at once. Heres how to start the Bulletproof diet.

If youve heard of the Bulletproof Diet, youve probably heard about Bulletproof Coffee. Delicious, creamy Bulletproof Coffee is the creation of Founder and CEO Dave Asprey. Its a powerful concoction of coffee brewed from Bulletproof Coffee Beans, grass-fed butter or ghee, and Brain Octane Oil. Head on over here for the official recipe.

Bulletproof Coffee is a staple of the Bulletproof Diet; with healthy fats to fuel your brain and body for hours, plus a powerful punch of polyphenols (antioxidants) to help power your performance for the long-term.

Its nearly impossible to describe what unlocking your true self really means. Its something you have to experience for yourself.

Sign-up for the Bulletproof mailing list and receive the latest news and updates!

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Mar 17th, 2019 | Filed under Diet Effectively

Detoxification (detox) diets are popular, but there is little evidence that they eliminate toxins from your body.

Specific detox diets vary but typically a period of fasting is followed by a strict diet of raw vegetables, fruit and fruit juices, and water. In addition, some detox diets advocate using herbs and other supplements along with colon cleansing (enemas) to empty the intestines.

Some people report feeling more focused and energetic during and after detox diets. However, there's little evidence that detox diets actually remove toxins from the body. Indeed, the kidneys and liver are generally quite effective at filtering and eliminating most ingested toxins.

So why do so many people claim to feel better after detoxification? It may be due in part to the fact that a detox diet eliminates highly processed foods that have solid fats and added sugar. Simply avoiding these high-calorie low-nutrition foods for a few days may be part of why people feel better.

If you're considering a detox diet, get the OK from your doctor first. It's also important to consider possible side effects. Detox diets that severely limit protein or that require fasting, for example, can result in fatigue. Long-term fasting can result in vitamin and mineral deficiencies.

Colon cleansing, which is often recommended as part of a detox plan, can cause cramping, bloating, nausea and vomiting. Dehydration also can be a concern.

Finally, keep in mind that fad diets aren't a good long-term solution. For lasting results, your best bet is to eat a healthy diet based on fruits and vegetables, whole grains, and lean sources of protein.

If you do choose to do a detox diet, you may want to use it as a way to jump-start making healthier food choices going forward every day.

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Mar 15th, 2019 | Filed under Diet Effectively

Is insulin resistance, diabetes or pre-diabetes making it difficult or impossible for you to lose weight?

If you fall into this category you probably understand that for the most part insulin resistance is a DIETARY disease.

Meaning you most likely have this condition because of the food you've eaten (or are currently eating).

Understanding this concept is very important because if you understand that insulin resistance can be caused (and worsened) by diet it is also true that diet can actually help to lower insulin levels and reverse insulin resistance.

But hold on.

I have some good news for you and some bad news...

First the bad news:

Most Doctors and patients approach insulin resistance all wrong which leads to higher insulin levels and more weight gain over time.

But, here's the good news:

I'm going to walk you through how to approach insulin resistance through diet, medications, and supplements.

Because the best way to treat and reverse insulin resistance is with a comprehensive approach:

Let's talk about what foods to eat, what foods to avoid, how much food you should be eating, what type of macromolecules you should consume on a daily basis and much more...

More...

Before we talk about diet and interventions for insulin resistance you really need to have a basic understanding of what insulin resistance is and WHY you would even want to treat it.

This is the beginner's guide to understanding insulin resistance, diabetes, and pre-diabetes:

Insulin is a hormone that is secreted from your pancreas in response to two macromolecules: glucose (sugar) and protein.

Its primary job is to move that sugar inside your cells so your body can burn them for energy.

It can put this glucose (energy) into all cells including your fat cells.

Why?

Because your body isn't stupid! If you eat a meal that is high in sugar your body recognizes that all that sugar can be used for later, so it pumps out insulin in response to hold onto the energy and store it for later.

So that's how it is supposed to work.

But what is insulin resistance?

Insulin resistance is when the system starts to go haywire.

So imagine that you've been consuming large quantities of sugar (think of Pepsi, Coke, etc.) for years and years.

You have to realize that glucose (sugar) is both a good and a bad thing for your cells.

On 1 hand it wants the sugar to store for excess energy later (inside your fat cells), but sugar can also be toxic in large amounts to your cells and tissues.

Think of pouring syrup into your computer and you can imagine what is happening inside your body.

So your body creates a protective mechanism to prevent the damage from happening.

Eventually, your cells and tissues start telling your body they can't handle any more of the sugar.

They do this by downregulating the receptors to insulin.

That means that insulin doesn't work quite as well so your blood sugar naturally increases.

This process worsens over time and both your blood sugar and insulin levels rise and eventually, Doctors will spot the high blood sugar and label you with pre-diabetes or diabetes.

Does this sound familiar?

The crazy part is this process is currently occurring in about 50% of people in the united states (1).

So there is about a 50% chance that this is happening inside your body as you are reading this.

Why is this a big deal?

Because high insulin sends the signal of growth to your body.

Insulin makes your fat cells bigger(2) (meaning you gain weight).

Insulin makes cancer cells grow(3).

Insulin increases your risk of heart disease (4), Alzheimer's(5) and a bunch of other diseases(6) that you don't want.

Important to this conversation I want to point a couple of things out.

Many of you may not be worried about cardiovascular disease or Alzheimer's but you are probably worried about your weight.

At the end of the day, I don't care what drives you to lower your insulin levels, the point is they need to be lowered.

You should also realize that while insulin levels are high it will basically be impossible for you to lose weight - even if you are dieting (7).

What's worse is that some crash diets can actually stimulate insulin resistance when the body falsely believes you are in a period of "starvation".

That's why it's so important to lower insulin levels the healthy and safe way.

One of the main problems with insulin resistance is that our current paradigm in conventional medicine appears to be completely backward.

Even the diabetic association recommends eating carbohydrates multiple times per day with the use of insulin to help lower blood glucose levels.

Unfortunately, it has been shown through several studies(8) that simply lowering glucose levels actually has no benefit in reducing mortality and can actually INCREASE adverse events due to hypoglycemia.

Which means we are basically just shuttling around glucose levels in the body and manipulating numbers to make us feel good.

That means in order to treat insulin resistance you will most likely have to go against the "conventional advice" or many Doctors and Nutritionists if you want to reverse your condition.

And despite what they may tell you, diabetes doesn't have to be chronic or progressive.

I've successfully reversed insulin resistance in my practice (you can see the case study here) and I'm not the only one.

Unfortunately, the way to reverse your diabetes starts with ignoring all the rules:

So now that you know it IS possible, let's take a look at how you can actually do it.

One of the single most effective things you can do to reverse insulin resistance is to change your diet.

Now there are some good ways to do this and there are some bad ways to do this, so let's talk about each one.

First, you need to realize that just going low carb may not be enough to lower your insulin levels and cause significant weight loss.

In many patients, a low carb diet will simply NOT be enough to lower glucose levels.

Why?

I believe this is most likely secondary to other factors including how bad your insulin resistance is and other factors like hormone imbalances.

It is known that high levels of stress and other hormones can increase insulin levels(9).

I've found that one of the major drivers that potentiate insulin resistance in some patients is chronic and recurrent stress.

Death of family members, social stress, financial problems, etc.

All of these can potentiate cortisol levels and make insulin resistance worse.

In addition, I've found that hypothyroid patients tend to almost always have some degree of insulin resistance.

Most likely this is related to the fact that thyroid hormone plays some role in insulin signaling as you can see here (10).

Because of this, you will need to do more than just simply change your diet.

You will also have to address underlying hormone imbalances, reduce stress levels and make sure you are not eating too much of certain foods.

Let's take a look at what I mean.

In general, I've had success in treating patients with insulin resistance when I have them consume raw, whole foods.

I've found that you don't even really have to always avoid fruits and starchy vegetables as long as you incorporate fasting (not eating) into your regimen.

I've compiled a list of approved foods you should be enjoying on a daily basis (believe me the list is not restrictive).

Instead of focusing on what foods to eat and what is "allowed" instead use this as a guide and ask yourself these questions:

Is this "real" food? (meaning was it created in a plant or did it come from the earth in some way)

Does this food have more than 3 ingredients?

Is this food "natural"?

Does this food make me feel good after I eat it?

Does this food have added sugars in it?

Does the food product say it is "low fat"?

If you answered yes to any of these questions then I would probably recommend against eating the food.

Remember:

When in doubt, leave it out.

Talking about foods to avoid is probably easier than talking about foods you CAN eat.

In general, you want to avoid any and all food products that will be rapidly absorbed in your GI tract and that contain high amounts of sugar.

The hard part about this is that so many foods contain fructose or sugar in some form (it's just usually hidden under some other name).

Foods to avoid when you have insulin resistance:

As long as you actively avoid foods that are fake, processed or have added sugar then you should be good to go here.

And yes, that means you will most likely have to start cooking foods!

This will help reduce the number of processed foods you consume on a daily basis.

Believe it or not, portion sizes are important but not THAT important.

Instead of focusing on how much food to eat, how much your food weighs, or how many ounces you are eating use this as a guideline:

Eat when your body is hungry and stop eating when it is full. Don't count your calories and don't overeat just to get certain foods into your diet. Listen to your body.

Now, this advice doesn't always work - especially if you have leptin resistance along with your insulin resistance, but it's a great place to start.

If you can't "trust" your body then use these as general guidelines:

Notice I didn't include how much you should be eating of each of these per day.

The reason is that each of you will need a unique amount of servings of the various macromolecules based on other medical conditions you may have which we will go over below.

This is important because many people get this wrong.

The conventional approach to treating insulin resistance is to just simply go low carb.

But unfortunately, carbs aren't the only macromolecule that increases insulin levels.

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Mar 10th, 2019 | Filed under Diet Effectively

Potassium helps your kidneys to work more efficiently

Potassiumis a key mineral thatthe body relies on heavily to function properly. Ithelps to lower blood pressure by balancing out thenegative effects of salt.

Your kidneys help to control your blood pressure by controlling the amount of fluid stored in your body. The more fluid, the higher your blood pressure.

Your kidneys do this by filtering your blood and sucking out any extra fluid, which it then stores inyour bladder as urine. This process uses a delicate balance of sodium and potassium to pull the water across a wall of cells from the bloodstreamintoa collecting channel that leads to the bladder.

Eating salt raises the amount of sodium in your bloodstream and wrecks the delicate balance, reducing the ability of your kidneys to remove the water. By eatingmore fruit and vegetables, you will increase your potassium levels and help torestore the delicatebalance. Thiswill help your kidneys to work more efficiently - and help to lower your blood pressure to a healthy level.

However, it is possible to have too much of a good thing. To make sure that you don't overdose on potassium, it is best to get your dailypotassium from natural sources (fruit, vegetables and other foods) and avoid taking supplements.

To help your kidneys, please read our How to eat more potassium page.

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Blood Pressure : Why potassium helps to lower blood pressure

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Mar 9th, 2019 | Filed under Diet Effectively

If you are in the search for one of the best product that will help you in weight loss, then you are at the best place in this regard. But for getting the right results, you have to read the whole article. Losing your excess weight is not an easy job. You have to do many things in this regard. But now, it has become very easy. If you are seriously interested to lose your weight in easy steps, then read the full article it will help you to get the desired results. Keto Ultra Diet

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The use of Keto Ultra Diet is very easy and simple. As this product will put your body in the ketosis Diet circle, so, it will be effective for the lipase enzyme to build a blockage zone for the new fat. During this time, the lipase will convert he precious fat into energy and will not allow the body to build new fat. The fat will be converted into energy and you can work effectively with the boost energy.

You will be glad to know that there are no side effects of Keto Ultra Diet. Therefore, you can use with ease. If you are willing to find the intake chart of this effective weight loss product, then read the below mentioned steps for the best sort of results.

Other than the above mentioned benefits, you can boost up your immunity system, anti-inflammatory system, fat burning ability and many more. The best thing about the Keto Ultra Diet is its price. It is affordable to common people. You will get the effective results in no time. The burden of going gym and losing weight with the help of hard exercises is now no more.

If you want to get the best results from Keto Ultra Diet capsules, then you have to follow some points that are mentioned here for you. It will give you best and effective results if you will use keto-friendly foods. But, if you will use high proteins with high carbs, then using this product will not give you effective results. The lipase will not work properly. You will gain weight instead of losing. So, this is the first and most important precaution before using Keto Ultra Diet.

Last but not the least, you must consult your doctor first before using. He will guide you in a proper way because he knows your body condition. So, for the getting the most out of it, you have to follow the above mentioned precautions. If I could say that this is the best and marvelous product in the market with thousands of users, then it will not be wrong. You must use this product and have to follow the precaution for best results.

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The Keto Ultra Diet for effective weight loss Read Review ...

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Feb 8th, 2019 | Filed under Diet Effectively

If It Fits Your Macros (IIFYM) has taken the fitness and nutrition world by storm. But is this diet as effective as is often claimed? Or is it just another hype thats here today but gone tomorrow?

In this article, youll discover the evidence-based truth. Well look at what IIFYM is and its effectiveness so you can decide whether this eating style is right for you. Lets dive in!

IIFYM is more a lifestyle than a diet. It eliminates the labeling of foods as clean and dirty or allowed and forbidden.

Instead, IIFYM has you focus on hitting a daily target of calories and macros (protein, fat, and carbohydrates).

You base these targets on your personal situation and goals. For example, if you want to lose fat, you may have to consume 2,000 calories a day, made up of 150 grams of protein and the rest carbs and fat.

Where you get these macros from is up to you. So, you can get these 150 grams of protein from any source you want, such as chicken, beef, dairy, eggs, nuts, or even junk food like hamburgers or hotdogs.

You also decide when you want to eat your foods. This means you can fit your meals into your schedule and preferences and youre not bothered by done-for-you meal plans.

Now, if youve been led to believe you must eat clean and snack on something every few hours, all this may sound too good to be true.

But it isnt.

IIFYM is a proven way to help you build a Hollywood hunk body. What follows is a glance at the benefits this eating style has to offer.

Countless people have transformed their body and life with IIFYM. So, there must be something to it. Here are the four main benefits of this diet.

If you cruise Instagram for IIFYM advocates, it may baffle you to see how some of them sport a shredded figure while eating french fries and donuts. How can they lose fat and stay lean while eating junk food?

The reason is that when it comes to fat loss and muscle growth, eating clean isnt as important as is often claimed. Instead, calorie intake is what matters the most.

Its simple:(1)

Because your main focus on the IIFYM diet is controlling your calorie intake, this eating style is excellent at helping you lean down.

Besides, on the IIFYM diet, you also make sure you get enough protein.

Doing so helps you lean down because it reduces hunger cravings and thereby makes it easier to maintain a calorie deficit.(2)(3)(4)

To show how effective managing calorie and macro intake can be for weight and fat loss, lets look at an experiment by Mark Haub, a professor of human nutrition at Kansas State University.(5)

In 2010, he carried some excess pounds, and knowing the importance of macros, he decided to do an experiment.

For two months, he would only eat foods such as Twinkies, Oreos, Doritos, and protein shakes while hitting a protein target and maintaining an energy deficit of 800 calories a day.

The result?

In just two months, he lost 27 pounds and reduced his body fat from 33.4% to 24.9%.

Its often claimed that 95% of people who lose weight regain the pounds within a few months or years.

The primary reason for this is that most diets arent sustainable long-term. Following a bland and boring diet made up of broccoli with asparagus and chicken is just too restrictive for most people.

Thats where IIFYM comes in. Because this diet allows for flexibility in food choice, its more sustainable and thus tends to be better for long-term weight loss results.(6)

The most essential nutritional aspects for building muscle are calories and protein.

You want to consume more calories than you burn and get the right amount of protein because doing so increases muscle protein synthesis while reducing muscle protein breakdown.(7)(8)

In other words, it helps you pack on muscle.

If you follow an IIFYM diet, your primary focus is on consuming enough calories and protein, which is why this eating style is excellent for you if you want to gain mass.

Later in this article, youll discover a six-step formula to figure out your ideal calorie and protein intake for optimal gains.

The more you forbid or suppress your desire for a particular food, the more likely youll crave it, as found by a 2010 study published in Eating Behaviors.(9) Thats why very restrictive diets tend to fail in the long run.

On an IIFYM diet, however, your food selection remains flexible, which makes it easier to maintain the diet. As a result, youll notice that youll crave junk food less because you dont forbid it.

Whats more, contrary to restrictive diets, IIFYM fits well into your social life. You dont have to decline a meatball-loaded spaghetti during a social gathering because youre on a clean eating diet.

As long as you maintain your calories and macros, youre fine to sample some junk food.

Not only does this freedom help you enjoy social events involving foods and drinks more, but it also makes it easier to stay on track with your diet long-term.

While IIFYM has many pros, it also has some cons. (All diets do.) Below are the four main potential problems of the IIFYM diet.

Please note that most of these downsides are a result of overeating junk food. If you were to eat primarily healthy, nutrient-dense foods, you would suffer these downsides less or not at all.

On the one hand, IIFYM can help you maintain your diet in the long run because it doesnt forbid foods. But on the other hand, this eating style may make it harder to maintain a calorie deficit and thereby lose weight.

The reason is that many IIFYM dieters under-consume nutrient-dense, low-energy foods such as fruit and vegetables while over-consuming nutrient-poor, high-energy options like hamburgers and fries.

Consider this:

A study published in American Journal of Clinical Nutrition compared the difference in satiety between high- and low-energy density diets.(10)

For five days, twenty obese and non-obese subjects could eat as much as they wanted on a high-energy diet including foods such as bacon, roast beef, creamed potatoes, and chocolate cake.

Then, for another five days, the subjects could indulge to their hearts content on a low-energy diet, including foods such as salad, baked chicken, broccoli, almonds, fresh fruit, and poached eggs.

The result?

The participants experienced fullness during the low-energy diet at an average of 1,570 calories. But to experience the same fullness on the high-energy density diet, they had to consume 3,000 calories.

Thats almost double the amount of energy!

This means that if you load your IIFYM diet with junk food just because you can, youll suffer more cravings, and thus itll be harder to control your calorie intake.

As a result, youll be more likely to overeat, which will stall your weight loss results or maybe even cause you to gain fat.

Following an IIFYM diet that lacks nutritious foods may cause you to become deficient in vitamins and minerals.

Not only do such deficiencies hamper your health, but they can also impede fat loss and muscle growth.

The reason is that many vitamins and minerals influence bodily functions such as hormone and energy production, protein synthesis, and fat oxidation.

An example is zinc. Getting enough of this mineral is vital for your figure for various reasons. One such reason is that zinc is needed for the production of testosterone an essential hormone for muscle growth and fat loss.

Being zinc deficient can significantly lower testosterone levels and thereby may hurt fat loss and muscle growth.(11)

Besides, zinc is also crucial for your metabolism. Not getting enough zinc can downregulate metabolic rate. This makes it harder to lose weight because youll burn fewer calories each day.

One case study, for example, found that a zinc deficiency reduced the resting metabolic rate of a female by 527 calories a day.(12) Over a week, that equals more than one pound of pure fat in energy.(13)

Other examples of micronutrients that influence your figure are:

Actually, all vitamins and minerals are in some way involved in your muscle growth and fat loss progress.

If you look at the #IIFYM hashtag on Instagram, youll see many dieters pack their diet with a lot of junk food just because they can. Thats a terrible idea! For instance, research shows that:

Thats why IIFYM should never be an excuse to load up on junk food, no matter if it fits your macros. Ignoring this could cause severe damage to your health.

If you feel IIFYM is right for you and your goals, use the following six-step formula designed to set up your IIFYM diet.

By going through the steps, youll figure out how many calories and macros you should eat each day for optimal results, based on your situation and goals.

Your basal metabolic rate (BMR) refers to how many calories you burn a day at rest. Calculating this number is the first step to figuring out your ideal calorie intake. Do so with the following formula (Harris-Benedict equation):

Example:

If youre a male, weigh 78 kg, are 181 cm tall and 24 years old, heres what your calculation would look like:

If you have troubles with the math, use this easy calculator to figure out your BMR.

You burn calories during physical activity. Thats why its essential to factor in your activity level when determining your calorie intake.

To do so, select the activity level below that best fits your current situation and use the activity multiplier on your BMR.(19)

Example:

If you have a BMR of 1,796 and you qualify as moderately active, your calculation would look as follows:

This number represents how many calories this guy or gal should eat a day to maintain current weight.

For optimal fat loss, you must consume fewer calories than you burn. And for optimal muscle growth, you must consume more calories than you burn.

Thats why its important to adjust your daily calorie intake to your primary fitness goal. To calculate this number, modify the number of the previous step with the adjustment outlined below.

By now, you know your daily calorie target. Your next step is determining from what macros youll get these calories. Heres how to figure out your ideal macro intake.

The optimal daily protein intake depends on your body weight and primary goal.

To build muscle, get at least 1.6 grams of protein per kilogram of body weight daily (0.73 grams of protein per pound of body weight).

This amount optimizes muscle growth, as concluded by a 2018 meta-analysis published in British Journal of Sports Medicine.(20)

So, if youre 80 kilograms, get at least 128 grams of protein. Since one gram of protein equals four calories, that equals at least 512 calories.

To lose fat, get between 1.8 and 2.7 grams of protein per kilogram of body weight a day (0.8 and 1.2 grams of protein per pound of body weight).(21)

This aids muscle maintenance and reduces hunger craving while maintaining room for calories from carbs and dietary fat.

After youve set your protein intake, get the rest of your calories from carbs and dietary fat.

The ratio between the two isnt essential to lose fat and build muscle your focus should be on consuming the right amount of calories and protein.

That said, if youre active (e.g., youre a hard-training athlete or construction worker), it tends to be better to consume more carbs than fat.

And if youre inactive, have an impaired insulin sensitivity, are overweight, or are a woman with polycystic ovarian syndrome (PCOS) or oligomenorrhea (a less frequent menstrual cycle), it tends to be better to consume more dietary fat than carbs.(22)

Just because you can get ripped eating hamburgers, donuts, and french fries doesnt mean you should.

To support your metabolism, hormonal health, and general health, get at least 80% of your calories from minimally-processed, nutritious foods.

Congrats! You now know your recommended macro intake based on your situation, goals, and needs. Its time to get started with your diet and hit these calorie and macro targets on a daily basis.

Its essential to track your food intake to make sure youre accurate with your macro intake. Various apps can make this process easy and quick, such as MyFitnessPal and Cronometer.

Just enter the foods you eat into the software, and itll calculate your calorie and macro intake for you.

Both apps are also available on Android and iOS so that you can always track your macros, no matter where you are.

IIFYM is a proven and tested tool to support your results, whether you want to lose fat, build muscle, or maintain your current figure.

And the reason IIFYM is effective is that you focus on the things that matter most: calories and macros.

That said, dont abuse this newfound freedom by swapping all clean foods from your diet and replacing them with junk counterparts just because you can.

While calories and macros are most essential to build muscle and lose fat, theyre not the only thing that matters. Factors such as consuming the right amount of vitamins and minerals are also crucial to success.

What is your view on IIFYM? Or do you have any questions? Let us know by commenting below.

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Feb 7th, 2019 | Filed under Diet Effectively

The bald eagle (Haliaeetus leucocephalus) is a member of the sea and fish eagle group. Its closest relatives, similar in appearance and habit, are found in Africa and Asia. Bald eagles live along the coast as well as by major lakes and rivers. Even though they are fish eaters, they will take ducks and birds or whatever prey is available and easiest to obtain. They fish in both fresh and salt water.

Because of their size, bald eagles sit at the top of their food chain. This makes them more vulnerable to toxic chemicals in the environment, since each link in the food chain tends to concentrate chemicals from the lower link.

A bald eagle's lifting power is about 4 pounds. They do not generally feed on chickens or other domestic livestock, but they will make use of available food sources. Bald eagles will take advantage of carrion (dead and decaying flesh), giving it a scavenger image, which causes some people to dislike eagles. Other people do not care for powerful and aggressive birds; while some object merely on the grounds that it is a bird of prey which kills other animals for food.

Once an eagle spots a fish swimming or floating near the water surface, it approaches its prey in a shallow glide and then snatches the fish out of the water with a quick swipe of its talons. Eagles can open and close their talons at will; although, a hungry eagle can be dragged into the water when refusing to release a heavy fish. Unfortunately, the eagle might drown during the encounter with the fish; eagles are strong swimmers, but if the water is very cold, the bird might be overcome by hypothermia.

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Bald Eagle's diet and feeding habits - American Bald Eagle ...

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Feb 6th, 2019 | Filed under Diet Effectively