Wednesday, 25 May 2016

get lean while bulking program

chaos2
The Chaos Bulk is a great book that discusses one of the most effective strategies for rapid weight loss and muscle gain. The book is written by Anthony Mychal, who was previously known as the ‘skinny-fat guy’. He’s a natural endomorph who is well known for a number of articles on sites like Livestrong.com, T-Nation and Schwarzenegger.
Anthony managed to rise to prominence thanks to a series of photographs that showed a miraculous transformation. Anthony managed to fight his natural ‘skinniness’ and bulk up without putting on a gut.
Let’s take a look at the book and see if it’s worth your time….review
The Problem
Guys: if you’ve ever tried to bulk, then no doubt you’ll be aware of the catch-22 this represents. We all know that in order to lose fat, you need to maintain a calorie deficit – meaning you eat fewer calories than you burn.
But in order to gain muscle, you need to maintain a calorie surplus. You see the issue? As soon as you start building muscle, you stop losing weight. That means you end up getting bigger arms but you also get a horrible gut. Or if you’re particularly unlucky, you get the gut without the gains…
The Solution
Why the book is called The Chaos Bulk is explained eventually but far from being chaos, Anthony takes an incredibly scientific and measured approach to clean bulking and shows precisely how you can build massive, ripped muscle without gaining any additional fat. This is how you get the bodybuilder/cover model body you’re looking for.
The main way this works is with IF. That’s right: Intermittent Fasting.
IF basically means that you go through periods of fasting and then punctuate that with periods of eating. That means that you can put your body into a fat burning mode for large periods of time throughout the day and still get all the calories and protein you need to build muscle. It’s just about timing.
And here’s where the chaos bit comes in: you do this by listening to your body. In other words, you don’t eat when you aren’t hungry. Anthony describes how this creates a pendulum effect that swings the physiology to the extreme – but without strict, unnatural rules.
It’s all fascinating stuff and as you can see from Anthony’s pictures it really works. This pdf gets a 10/10 and is one nutrition book that every guy interested in building muscle and burning fat should read!
get the ebook here
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Commitment to fitness


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Sunday, 22 May 2016

the wolverine diet plan

hugh jackman diet
this eating plan That Completely Transformed His Body

Just like everyone else, you must have wondered how he was able to transform his body in less than two years. You must have thought his perfect physique is not real when you first set your eyes on him or his pictures. And just like me, you wished to know how he made it that far while countless men across the world have tried everything in their power just to have even a half of what he has. Did it ever cross your mind that good food regimen could have been one of the things that contributed towards attaining such a perfect character for X-Men series? Oh! I almost forgot. Don’t you know Hugh Jackman? Well, he is an Australian actor who played Wolverine in the X-Men series. Let me take you through what worked miracles;
Intermittent Fasting

Ever heard of ’16-8’ dietary routine? It means that within a day, you fast for 16 hours and eat during an 8-hour period. It is called the IF Diet. Unbelievably, that is what he uses and the results are not disappointing. And some few years down the line, he was voted as one of the ‘Sexiest Men Alive’ by Open Salon. This eating regime utilizes concepts of intermittent fasting (IF) and many trainers approve of it.
No good thing come on a silver platter they say. Are you buying that? I proudly do and I hope you too. Dieting, especially a movie actor type is not like a walk along the park but requires self-discipline. Like mr Jackman, you need to focus on something during your 16 hours of fasting so that you don’t worry about food. For him, eating is a ceremony when the right time comes. It starts at 10 am and ends at 6 pm.
Are you already asking what he does with his time before and after food? Because he is a disciplined person, his life is a routine. He wakes up at 4 am and goes straight to his early morning workout. He then focuses on his shoot before mealtime. In this way, you can see that he doesn’t have time to think about food. Sounds simple? Many people have tried it. Amazingly, it works. There is no harm in trying. Who knows? You might beat him in his own game. All you need is self-discipline.

What You Eat Makes the Difference

From the horse’s mouth, Jackman himself claims to be consuming 5,000 calories each single day. That sounds unbelievable right? Now you understand how he was able to gain his size in such a short time. But this still leaves you wondering how he did not put on any amount of fat. Sit back, relax, read my article and know how this Diet takes care of that. If you want to increase your lean mass, just like him, you must take many calories a day. You will therefore agree with me that he pays close attention to what he eats if not when he eats it.
Still in his nutrition, you will be surprised to learn that he eats normal foods essential to diet. Many people eat to please their taste buds but not because the food is healthy. Hugh Jackam is not one of them. He eats to keep feet mentally and physically. Trust me when I say steamed chicken breasts without salt or steamed spinach are the main components of his protocol.
It is beyond doubt that Hugh needs many carbohydrates in his diet…and I have stated that he was put under the Wolverine Diet for two years. His nutritionist ensured that his carbohydrates mainly came from vegetables. If you’re planning to follow his footsteps, be ready to eat vegetables; almost a ton per day I guess. Don’t get scared anyway…I was joking. The furthest he could go is brown rice but only ones in a while.

Studies have it that it is almost impossible to build on your physique as you grow older. After seeing mr Jackman’s body, you wont know what to believe because what you expect is not what you will see. What find is the exact opposite of what the studies have shown. At 44 years of age, he looks sexier and more built than when he was in his thirties. So how did he achieve this? That question must be wringing in your mind especially if you have seen him. It makes you want to know more about hi. That is why I am here to shade more lights on the same. Relax. It is no magic but practically possible. This eating plan applies concepts of intermittent fasting, which increases metabolism and hence ensures the growth of hormones. Increase in growth hormones secretion is what leads to your physique improvement.

Natural Protein Is The Magic
This diet requires that you stick to some basic rules. Remember protein is essential and getting it is necessary. The only rule here is you must get it from a natural source. Getting unprocessed protein can be such a hill-climbing task and if that is the case, you can always use a supplement. As Hugh did, you can use protein powder on a regular basis.
If you ask Mike Ryan, the personal trainer of Hugh, he would tell you that what you must avoid most are processed foods. Going natural is the better option as far as protein take is concerned. The main aim of following a caloric defecit is to increase muscle mass and protein does this the best way. Moreover, protein will also burn body fat. That fact should send you smiling because body fat is one of the worst enemies and obstacles in your way of trying to attain a perfect physique.

I cant write enough about him. Hugh Jackman is a rare kind. He decided to eat well and work out. It is a thing many men and women can only admire but cannot even try doing. I salute him. In any case, he is the epitome of a success.

Its important to realize that this is not a diet

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Strech marks when trying to loose weight and gain muscle


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the ketogenic diet


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Monday, 16 May 2016

top 5 ketogenic foods

bacon_blog_post

Bacon (69.5% fat)

There are different types of bacon and the final product can vary between manufacturers.

Bacon is most commonly made from pork, the meat from pigs, although you can also find “bacon” made from the meat of other animals like turkey.

Bacon typically goes through a curing process, where the meat is soaked in a solution of salt, nitrates, spices and sometimes sugar. In some cases the bacon is smoked afterwards.

The curing is done in order to preserve the meat. The high salt makes the meat an unfriendly environment for bacteria to live in and the nitrates also fight bacteria and help the bacon preserve its red color.

Bacon is a processed meat, but the amount of processing and the ingredients used vary between manufacturers.

Bottom Line: Bacon is usually derived from pork and goes through a curing process where it is mixed with salt, nitrates and other ingredients.

Bacon is Loaded With Fats… But They’re “Good” Fats

Bacon Strips on Pan

The fats in bacon are about 50% monounsaturated and a large part of those is oleic acid.

This is the same fatty acid that olive oil is praised for and generally considered “heart-healthy” (1).

Then about 40% is saturated fat, accompanied by a decent amount of cholesterol.

But we now know that saturated fat isn’t harmful and cholesterol in the diet doesn’t affect cholesterol in the blood. Nothing to fear (2, 3).

Depending on what the animal ate, about 10% are polyunsaturated fatty acids (mostly Omega-6). These are the “bad” fats in bacon, because most people already eat too much of them (4).

However, if you choose bacon from pastured pigs that ate a natural diet, then this won’t be much of an issue.

If your pigs are commercially fed, with plenty of soy and corn (like most pigs are), then the bacon may contain enough Omega-6 to cause problems.

I personally wouldn’t worry about it much, especially if you’re already avoiding vegetable oils, which are the biggest sources of Omega-6 in the diet.

 

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top 5 ketogenic foods

Coconut-Oil-Web

Coconut oil ( 100% fat )

Coconut oil has a multitude of health benefits, which include but are not limited to skin care, hair care, improving digestion and immunity against a host of infections and diseases. The oil is used not just in tropical countries, where coconut plantations are abundant, but also in the US and the UK. People are discovering the wonders this oil can create and it is again gaining popularity throughout the world. Let us see how many of these benefits you are aware of.

Health Benefits of Coconut Oil

Skin care: Coconut oil is excellent massage oil that acts as an effective moisturizer on all types of skin, including dry skin. Unlike mineral oil, there is no chance of having any adverse side effects on the skin from the application of coconut oil. Therefore, it is a safe solution for preventing dryness and flaking of skin. It also delays the appearance of wrinkles and sagging of skin, which normally accompany aging.

It helps in preventing degenerative diseases premature aging due to its well-known antioxidant properties. It also helps in treating various skin problems including psoriasis, dermatitiseczema and other skin infections. For that exact reason, coconut oil forms the base ingredient of various body care products like soaps, lotions, and creams that are used for skin care.

CoconutHair care: Coconut oil helps in healthy growth of hair and gives your hair a shiny quality. It is also highly effective in reducing protein loss, which can lead to various unattractive or unhealthy qualities in your hair. It is used as hair care oil and is used in manufacturing various conditioners and dandruff relief creams. It is normally applied topically for hair care.

Coconut oil is extensively used in the Indian sub-continent for hair care. It is an excellent conditioner and helps the re-growth process of damaged hair. It also provides the essential proteins required for nourishing and healing damaged hair. Research studies indicate that coconut oil provides better protection to hair from damage caused by hygral fatigue.

By regularly massaging your head with coconut oil, you can ensure that your scalp is free of dandruff, even if your scalp is chronically dry. It also helps in keeping your hair and scalp free from lice and lice eggs.

Heart diseases: There is a misconception spread among many people that coconut oil is not good for heart health. This is because it contains a large quantity of saturated fats. In reality, it is beneficial for the heart. It contains about 50% lauric acid, which helps in actively preventing various heart problems like high cholesterol levels and high blood pressure. Coconut oil does not lead to increase in LDL levels, and it reduces the incidence of injury and damage to arteries and therefore helps in preventing atherosclerosis. Study suggests that intake of coconut oil may help to maintain healthy lipid profiles in pre-menopausal women.

Weight lossCoconut oil is very useful for weight loss. It contains short and medium-chain fatty acids that help in taking off excessive weight. Research suggests that coconut oil helps to reduce abdominal obesity in women. It is also easy to digest and it helps in healthy functioning of the thyroid and endocrine system. Further, it increases the body’s metabolic rate by removing stress on the pancreas, thereby burning more energy and helping obese and overweight people lose the weight. Hence, people living in tropical coastal areas, who use coconut oil every day as their primary cooking oil, are normally not fat, obese or overweight.

Immunity: It strengthens the immune system because it contains antimicrobial lipids, lauric acid, capric acid and caprylic acid, which have antifungal, antibacterial and antiviral properties. The human body converts lauric acid into monolaurin which research has supported as an effective way to deal with viruses and bacteria that cause diseases like herpes, influenza, cytomegalovirus, and even HIV. Coconut oil helps in fighting harmful bacteria like listeria monocytogenes and helicobacter pylori, and harmful protozoa such as giardia lamblia.

Digestion: Internal functions of coconut oil occur primarily due to it being used as cooking oil. It helps to improve the digestive system and thus prevents various stomach and digestion-related problems including irritable bowel syndrome. The saturated fats present in coconut oil have antimicrobial properties and help in dealing with various bacteria, fungi, and parasites that can cause indigestion. It also helps in the absorption of other nutrients such as vitamins, minerals and amino acids.

next keto food

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top 5 ketogenic foods

corine-whole-eggs

3.Whole eggs (61% fat)

The yolk is packed with nutrition. Egg yolks contain antioxidants, B vitamins including B12, vitamin A, iron, selenium, biotin, phosphorous, choline, and other various trace nutrients. Choline in particular, which most Americans are deficient in, is a very important nutrient for brain function, the nervous system, and supporting detoxification in the body.

The dietary cholesterol heart disease connection is a myth. I know you’ve been taught for years that dietary cholesterol is harmful and should be avoided, but the truth is, your body needs cholesterol for important functions, like building and repairing cells. Studies have shown little to no link between dietary cholesterol and higher blood cholesterol levels. Your liver produces cholesterol on its own, so if you have more cholesterol in your diet, your liver will produce less cholesterol naturally. Cool, right?

Eggs are one of the most perfect forms of protein. There’s a reason eggs are super popular in the fitness world. They’re an awesome source of protein, at about 6 grams per large egg, with all essential amino acids. Vegetarians and meat-eaters alike can reap the protein-packed benefits from eggs.

Egg whites are not a whole food. When you consume fragmented foods like egg whites, your body doesn’t process it like a whole food. This means you can often develop cravings for “something else” because your body is wondering where the rest of the food is. Save yourself the hassle of jumping on the cravings roller coaster and just eat the whole food!

Whole eggs are way more delicious. Really. Admit it, egg whites taste boring. And don’t even get me started on liquid egg “substitutes.” Those are not food, and even the ones that are 100% eggs or egg whites lose nutrients during the processing and are not whole foods. Check out this egg “muffin” recipe – it’s my favorite!

4 healthy keto food

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top 5 ketogenic foods

HE_butter_s4x3_lead

Butter(100% fat)

Butter is a traditional fat that has been consumed for thousands of years in cultures all over the world. When the anti-saturated fat campaign started in the US, many people stopped using butter and switched to margarines made from hydrogenated vegetable oils, high in trans-fatty acids. Trans-fatty acids are now banned in some European countries, and food manufactures in the U.S. must list all trans-fats used in their products as people seek to avoid them.

Butter is rich in short and medium chain fatty acids, including even small amounts of lauric acid. It is rich in antioxidants as well, in the form of beta carotene, vitamin E, and selenium. It is one of the best sources of vitamin A. Because living grass is richer in vitamins E, A, and beta-carotene than stored hay or standard dairy diets, butter from dairy cows grazing on fresh pasture is also richer in these important nutrients. The naturally golden color of grass-fed butter is a clear indication of its superior nutritional value. (Searles, SK et al, “Vitamin E, Vitamin A, and Carotene Contents of Alberta Butter.” Journal of Diary Science, 53(2) 150–154.)

By nature, cows are grazing (grass-eating) animals. 85–95% of dairy cows today are raised in confinement on a diet of grain, particularly corn, because it is far more cost-efficient for agribusiness. This grain-based diet can cause changes in the ph in cows, creating many abnormal physiological conditions in the cow which can increase the need for the use antibiotics. Many of these dairy cows are fed a variety of growth hormones to increase milk production. Most grocery store shelves offer the dairy products from these types of cows. Butter from grain-fed cows is very high in the omega-6 fatty acids, of which most people are consuming too much due to the high amounts of omega 6 vegetable oils and foods in the US diet. The omega-3 fatty acids in most conventional dairy products today are very low, and most people are dangerously deficient in them. Milk from grass-fed cows has a much higher content of omega-3 fatty acids.

Next Keto Food

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top 5 ketogenic foods

1 : Avocados (82.5% fat)

according to the authority nutrion

What we refer to as “avocado” is the fruit of the avocado tree, called Persea americana (1).

This fruit is prized for its high nutrient value and is added to all sorts of dishes due to its good flavor and rich texture. It is the main ingredient in guacamole.

These days, the avocado has become an incredibly popular food among health conscious individuals. It is often referred to as a superfood… which is not surprising given its health properties (2).

There are many kinds of avocados, and the shape (from pear-shaped to round) and color (from green to black) can vary between them. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg).

The most popular type is called Hass avocado.

This is what a typical avocado looks like:

Avocado Sliced in Half

It is often called “alligator pear,” which is very descriptive because it tends to be shaped like a pear and have green, bumpy skin… like an alligator.

The yellow-green flesh inside the fruit is eaten, but the skin and seed are discarded.

Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.

Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving (3):

  • Vitamin K: 26% of the RDA.
  • Folate: 20% of the RDA.
  • Vitamin C: 17% of the RDA.
  • Potassium: 14% of the RDA.
  • Vitamin B5: 14% of the RDA.
  • Vitamin B6: 13% of the RDA.
  • Vitamin E: 10% of the RDA.
  • Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this a low-carb friendly plant food.

Avocados do not contain any cholesterol or sodium, and are low in saturated fat. I personally don’t think that matters, but this is one of the reasons they are favored by many “old school” experts who still believe these things are inherently harmful.

Number 2 keto food

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top 5 ketogenic foods

the ketogenic diet is a low carb high fat diet where you switch from sugar as a fuel source to fat. unfortunately not all LCHF diets are ketogenic since they dont always lead to ketosis

keto graph

What Is Ketosis?

Ketosis means that the body is in a state where it doesn’t have enough glucose available to use as energy, so switches into a state where molecules called ketones are generated during fat metabolism. Ketones can be used for energy, and have a special property — they can be used instead of glucose for most of the energy needed in the brain, where fatty acids can’t be used.

Also, some tissues of the body “prefer” using ketones, in that they will use them when available (for example, heart muscle will use one ketone in particular for fuel when possible). For more information, see:

What is Ketosis?
What Are Ketones?

Does Ketosis Have Any Negative Effects?

The ketosis produced by fasting or limiting carbohydrate intake does not have negative effects in most people once the body has adapted to that state.

The confusion on this point is mainly due to the fact that people who lack insulin, mainly Type 1 diabetics or insulin-dependent Type 2 diabetics, can get into a dangerous state called diabetic ketoacidosis. In ketoacidosis, ketones levels are much higher than in the ketosis produced by diet. The ketosis caused by diet has been referred to as dietary ketosis, physiological ketosis, benign dietary ketosis (Atkins), and, most recently, nutritional ketosis (Phinney and Volek), in an attempt to clear up possible confusion with ketoacidosis.

A second source of confusion is that there is a transition period while the body is adapting to using fats and ketones instead of glucose as its main fuel. There can be negative symptoms during this period (fatique, weakness, light-headedness, headaches, mild irritability), but they usually can be eased fairly easily. Most are over by the first week of a ketogenic diet, though some may extend to two weeks. Athletes who closely track their performance may notice more subtle effects up to 6-8 weeks from the start of the diet, and there is some evidence that it may take even longer, up to 12 weeks, for 100% adaptation.
Why Do People Go on Ketogenic Diets?

Ketogenic diets are becoming more popular, and for a variety of reasons. In addition to weight loss, they are beginning to be studied as a treatment or prevention for other conditions. They are already well-established as a treatment for epilepsy, and researchers are interested in uses for other neurological conditions.. A June 2013 paper in the European Journal of Clinical Nutrition listed the following conditions as possibly being helped by ketogenic diets:

Strong Evidence

Epilepsy
Overweight and Obesity (weight reduction)
Type 2 Diabetes
Cardiovascular Risk Factors (particularly improving triglycerides, HDL cholesterol, and patterns of LDL cholesterol most associated with arterial plaque)

Emerging Evidence (some evidence with more research in progress)

Neurological Diseases other than epilepsy, including Parkinson’s Disease, Alzheimer’s Disease, narcolepsy, brain trauma, and amyotrophic lateral sclerosis
Polycystic Ovarian Syndrome
Acne
Some types of cancer (especially, perhaps, some types of brain cancer)

OUR List of top keto foods is as follows: Number 1 keto food

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is mike chang of sixpackshortcuts on steroids?


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Sunday, 15 May 2016

Results Of Intermittent Fasting For 2 Years

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Intermittent Fasting: How to Use IF While Bulking (Gain Muscle While Fasting)

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Does Red Meat Cause Cancer?

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Eating organic on a budget – The Frugal Chicken 16 Servings from 1 Chicken!

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Organic Cheap: Going Organic On a Budget

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How to buy CHEAP Organic Produce!

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Why You Need to Soak Your Nuts (and Seeds)

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First 30 Days Of Eating “High-Fat”

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Why Training to Failure can be Counter Productive

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Saturday, 14 May 2016

how to overcome emotional blocks that prevent your fat loss


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benefits of the ketogenic diet


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The Downside of Keto

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Low Carb High Fat: Full Day of Keto Eating

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Dr. Eric Westman presenting The Science Behind Low Carb High Fat

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Keto: What I eat on low carb high fat

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Resistance of fat loss


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Week 1 Results – Low Carb High Fat (LCHF) Diet

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The amazing benefits of the low carb high fat diet on your health – Dr Robin Willcourt

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Best Ketogenic fudge recipe

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low Carb Almond Chocolate Chunks

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Keto Fat Bombs | Dessert

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How to Cook for the Week on a Budget

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How To Live On $3 a Day | One Dollar Meals

in these video the show you how you can live on cheap meals that arnt necessarily junk. enjoy

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Friday, 13 May 2016

Keto Diet Before and After

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KETOGENIC DIET: egg/sausage/bread McMuffin style breakfast

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Top 5 Common Mistakes Made on a Ketogenic Diet

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How Long & Often Should You Meditate?

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Low Carb Breakfast Bacon Delight

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How to Determine Net Carbs

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Guided Christian Meditation: Receiving God’s unconditional LOVE & HEALING!

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My Frustration with Ketogenic Diet Lies, Misinformation, Bogus Claims, Bad Science, and General Bull

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One Year Keto Weight Loss Update | The Ketogenic Diet

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Thursday, 12 May 2016

KETOGENIC DIET – 3 WEEKS IN RESULTS

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Low Carb Fruit and Vegetables

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KETOGENIC DIET: How do you count carbs? Net vs Total

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Use GRAMS, not PERCENTS for your Ketogenic Diet Macros!

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Meditation: The 7 Myths of Meditation

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Eat More Fat? — Amazing Results

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21 Day Meditation Challenge

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Wednesday, 11 May 2016

full day of keto

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The Scientific Power of Meditation

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Ketogenic Diet: Tools You Should Use

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How to Test Ketones and Blood Sugar in 2 Minutes!

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How to Test for Ketones

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How to get into ketosis faster on the ketogenic diet and lose weight

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How Does Ketosis Work

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Dr Stephen Phinney

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jimmy Moore – Nutritional Ketosis

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The Truth About Ketosis

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Tuesday, 10 May 2016

How important is water & how much

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How to buy for Ketosis

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Whole Foods Keto Grocery

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Bulletproof Diet Experience

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Beginner’s guide to INTERMITTENT FASTING

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My Full UNCUT Workout

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Negative effects of intermittent fasting

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weight loss success stories 15 pound drop

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How I Lost 20 Pounds With Intermittent Fasting

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Cheap and easy to make LCHF meal

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Low Carb Pancakes

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Ketogenic meal prep

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sedona method part 8

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sedona method part 7

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Monday, 9 May 2016

sedona method part 6

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Release Emotional Blockages

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sedona method part 5

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sedona method part 3

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sedona method part 2

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sedona method part 1

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weight loss visualizations

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Sunday, 8 May 2016

Guided Meditation for Weight Loss

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Emotional Release for Weight Loss

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live ketosis webinar

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how long does it take to keto adapt

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EXERCISE while on a KETOGENIC DIET

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is a keto diet sustainable long term

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Meal Planning 2

A Week of LCHF Keto Dinners

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Keto Meal Planning 1

here is a lchf  guide

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Lemon Pepper Chicken

 

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Kerala Chicken

here is a tasty Indian recipe

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how to keto adapt part 3

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how to keto adapt part 2

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how to keto adapt part 1

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Saturday, 7 May 2016

how to burn fat

this is a brief intro to the idea of ketosis

 

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is alcohol allowed on a keto diet?

alcohol-on-a-ketogenic-diet

short answer is yes but there are so many variables that  you should consider. since some alcohol will push you out of keto while some are low in carbs and sugars. Here is a list of alcohol that you should consider while on a keto/lchf diet

Clear liquors at about 40% alcohol are a safe bet and are considered keto alcohol, and anything that tastes sweet is not! Acceptable keto alcohol includes:

Vodka
Tequila
Gin
Whiskey
Rum
Scotch
Brandy
Cognac

You can also still enjoy wine and beer! Here are a few low carb wine and beer options to explore! Stick to dry or semi-dry wines; you’ll develop the taste for them if you haven’t already. The calorie and carb counts will differ depending on brand, types of grapes/growing conditions and process of fermentation, but an average is provided:

redwineRed Wines (5 oz. serving)

Cabernet Sauvignon (our favorite: full bodied, dry and tart!): 120 calories, 3.8 carbs
Pinot Noir: 121 calories, 3.4 carbs
Merlot: 120 calories, 3.7 carbs

whitewineWhite Wines (5 oz. serving)

Pinot Grigio: 122 calories, 3.2 carbs
Sauvignon Blanc: 122 calories, 2.7 carbs
Chardonnay: 118 calories, 3.7 carbs
Riesling: 118 calories, 5.5 carbs
Champagne (although low in alcohol content, so you’d need to drink more): 96 calories, 1.5 carbs

beerLight Beers (12 oz. serving)

Bud Select 55: 55 calories, 1.9 carbs
MGD 64: 64 calories, 2.4 carbs
Rolling Rock Green Light: 92 calories, 2.4 carbs
Michelob Ultra: 95 calories, 2.6 carbs
Bud Select: 99 calories, 3.1 carbs
Miller Lite: 96 calories, 3.2 carbs
Natural Light: 95 calories, 3.2 carbs
Michelob Ultra Amber: 114 calories, 3.7 carbs
Coors Light: 102 calories, 5 carbs
Amstel Light: 95 calories, 5 carbs
Bud Light: 110 calories, 6.6 carbs

What To Watch Out For

Sugar is hidden everywhere! Even something seemingly innocent like a gin and tonic can have over 30g of carbs- tonic water is very high in sugar. If the bartender adds artificial lime juice and simple syrup, you’re probably well over 50g of sugar in one glass. Avoid the following popular drinks and mix-ins, and you’ll be a low carb pro in no time.

sangriaSweet Wines

Moscato
Port/Sherry
Dessert Wines
Sangria
Zinfandel

sweetsSugary Mixers

Triplesec
Whiskey sour mix
Blue buraƧao
Sugary syrups
Grenadine
Frozen margarita mixes

liquerFlavored alcohol (coconut rum, peach schnapps, etc.)
Juices (cranberry, orange, pineapple, tomato, etc.)
Fruit add-ins (cherries, berries, pineapples, oranges, etc.)
Syrups (fudge, whipped cream, fruit flavored syrups,
sweet creams, coconut cream)

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does caffeine affect ketosis

keto-coffee

this is an important question to me as it affects my ketosis. i consume about 3 -4 cups of coffee everyday. i consume them sugarless and without any milk.

So i went to try and find out how much coffee affects your ketosis. So i went to the thought leaders on the topic, Jimmy More

In an ideal world, there would be clear-cut criteria laid out in black and white about how to do a low-carb diet. While there are certain basics that apply to virtually every low-carb plan, there are also what I would describe as “gray areas” where it will really depend on the individual to figure out for themselves.

One such issue is caffeine. If you have read Dr. Atkins’ New Diet Revolution, then you know the late great Dr. Robert C. Atkins addresses this subject a couple of times–but only in passing. Here are the two brief references I found in my mass paperback version of the book:

Page 189–“Excessive caffeine has been shown to cause a hypoglycemic reaction, which will provoke cravings and cause you to overeat. Omitting caffeine may be a big sacrifice for you, but, in my experience, weight loss often starts up again as soon as people remove caffeine from their regimen.”

Page 222–“Consume caffeine only in moderation.”

Other than those two points, Dr. Atkins didn’t say much else about caffeine consumption. Obviously he felt there was enough of a negative metabolic response to caffeine intake for him to dissuade Atkins dieters to try to steer clear of it as much as possible.

But what about the impact of caffeine on ketosis? Is there any and what guidelines can people following a low-carb diet use to gauge what amount of caffeine intake they can tolerate while still losing weight? These are some of the questions that were explored by one of my intelligent readers in the following e-mail:

Hi Jimmy,

I would like to clear something up with your help. I feel there needs to be a summary, possibly a FAQ, on caffeine. Here’s my question: What are the effects of caffeine, ESPECIALLY when one is in ketosis?

When talking about caffeine, there are several hurdles most web articles don’t get over.

1. The reasons why caffeine use is discouraged on low-carb.

A. I don’t use caffeine because I don’t want my weight loss/maintenance to be based on a drug.

B. I don’t use caffeine because it negatively affects my mind, sleep, heart rate, or other.

2. I use caffeine because it speeds up my metabolism.

Okay, most agree it speeds up metabolism. How about difference in metabolic effect between ketosis and non-ketosis?

3. Caffeine causes release of adrenaline, which causes the liver to break down glycogen, causing a temporary increase of blood sugar, which causes insulin to be released. Thus the dreaded blood sugar/insulin roller coaster.

This I cannot find an answer for. Does this same process happen under ketosis?

As you know, Jimmy, everything changes when in ketosis. Most studies do not differentiate, which usually means NONE of the subjects studied were ever in ketosis, and thus they don’t know. This seems to be true in every area of science, which is why so many nutritionists are so ill-informed and against low-carb.

Since I don’t have problems under #1, and #2 seems to be a benefit, my whole use of caffeine hinges on #3, and I don’t know the first thing about testing blood sugar levels on myself.

If caffeine causes the rollercoaster in ketosis, then I will stop using it. But how do I find out this fact? Is a caffeine FAQ a good idea?

As always, thanks for being such a great resource for everything low-carb!

Now THERE is somebody who’s putting on their thinking cap about how he needs to be livin’ la vida low-carb. I can appreciate anyone who cares enough to contemplate what’s best for them that they would go through the trouble of analyzing something like caffeine consumption so closely. KUDOS to my reader!

My personal experience with caffeine consumption, primarily through diet sodas, has been negligible if non-existent regarding my weight loss and maintenance. I’m a fairly heavy diet soda drinker and switch back and forth between the ones with caffeine and the ones without (depending on what’s on sale).

The only adverse effect I have noticed are the headaches when I switch to the non-caffeinated diet sodas. It lasts a couple of days and then I’m better. My weight does not change enough one way or the other, so caffeine doesn’t bother me. But not everyone is this way.

For some, caffeine can cause their blood sugar levels to go haywire and bring on intense sugar cravings that lead to binge eating. This is NOT a healthy reaction when you are trying to overcome carbohydrate addiction and shed the pounds. So, are there any studies on caffeine and ketosis that might shed some light on this reader’s questions?

I went directly to the most knowledgeable Atkins diet expert I know–Jackie Eberstein–who worked directly with Dr. Atkins for three decades treating obese and diabetic patients with a low-carb dietary approach. Here’s what she had to say about this issue:

Jimmy,

I am not aware of any studies that have looked at caffeine and ketosis. I can only comment upon my experience with myself and any number of my patients over the years.

Caffeine for someone with an unstable blood sugar can cause the blood sugar rollercoaster regardless of ketosis.

Some people are more sensitive than others and of course the amount of exposure matters. Other factors matter such as having caffeine when the blood sugar is more stable after eating a low-carb meal may have no or only limited negative effects. For some of us caffeine when we are stressed for other reasons can really provoke symptoms.

One needs to determine their tolerance. I recommend that people with an unstable blood sugar avoid caffeine intake and others limit to at most about 3 servings daily.

Hope this helps,

Jacqueline Eberstein, R.N.
Controlled Carbohydrate Nutrition, LLC

THANK YOU, Jackie! So the jury is still out about caffeine on a low-carb diet. I know I try to avoid it as much as possible just as I steer clear of aspartame and maltitol. There are plenty of alternatives to these that I enjoy, so there’s no use in forcing myself to consume products with these ingredients in them.

When I forwarded Jackie Eberstein’s e-mail to my reader to let him know her perspective about his thought-provoking questions, here’s what he had to say:

Hi Jimmy,

Thank you so much for replying to my email. It seems very true when they say we are 50 years away from fully understanding the affect of food on our physiology. The essence of Ms. Eberstein’s message is “see how it affects you and act accordingly.”

Until we have the scientific facts, we all have to make little experiments in our diets. That makes your blog and forum one of the most valuable things because people’s experiences become most important where the science is lacking.

Again, Thanks!

This reader actually was the inspiration for a brand new section of my “Livin’ La Vida Low-Carb Discussion” blog called the “Livin’ La Vida Low-Carb Lab” where people who are low-carbing can express their own “Empirical Data” about “What’s Working For You” and even make suggestions about “What Research You Would Like To See” about the low-carb lifestyle. I encourage you to get active in this section of the forum because we can learn a lot from each other’s experiences.

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Weigjt loss affirmations


Watch on YouTube here: Weigjt loss affirmations
Via https://www.youtube.com/channel/UCWn9dIE0Dlz68jGEtOXEH3g

low carb high fat on a low budget

iv had to find out the hard way that the low carb high fat diet can become expensive, so i have to find interesting ways to stay on the diet while maintaining a low budget.

Whats even worse is that South Africa is going through its worst recessions ever. food prices have sky rocketed since April

so i have found a few items that i always include in my grocery bag that generally help with meal planning and keeping to a strict diet.

lettuce_iceberg

1 Lettuce

this is by far the cheapest value for money vegetable ever. i use this as a bread replacement almost everyday. Interestingly enough i learned this from Steve Harvey on one of his shows.

He said that since you are used to making sandwiches rather replace the bread with lettuce and you can still enjoy the sandwich.

In south Africa a batch of lettuce will set you back about R12.50 which is less than a dollar. probably the equivalent of $0.5. It can even last you a week

grass-fed-beef1

2 gras fed meat

this is probably the most expensive item on my food list every month. The one advantage i have is that its easy to get gras fed beef/meat in South Africa at a local butchery. The big store chains are usually the problem.

i usually buy about R300 worth of meat. which is equivalent to $18-$20. We have a lot of land and our agricultural sector is not to bad so most farmers obviously feed their cows grass

eggs2

3 eggs

i always include eggs because they are relatively cheap and can help my meals with regards to taste.

index

4 avocados

i love them as they are the healthiest fruit and they are high in fat. especially the healthy fats that have the omega 3.

i more or less eat the same meals everyday. i use these food items to prepare scrumptious meals that are very cheap.

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Does coffee affect ketosis?


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paleo diet vs ketogenic-lchf diet

in this video stephanie breaks down why she believes that the ketogenic diet is better than the paleo diet.

personally i like certain aspects of each diet. but i generally like the ketogenic diet better for fat loss

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