Tag: healthy living

How To Succeed With Keto Or Any Other Diet

How To Succeed With Keto Or Any Other Diet

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The first thing we cut out when we decide to lose some extra pounds is carbs, simple and complex ones. Why? Because carbs turn to sugar, sugar into fat, and fat into weight gain. The keto or ketogenic diet follow this simple principle. It’s all about a no carbs, high fat, and protein diet to turn your metabolism into a ketosis state. In other words, your metabolism burns fat for energy and becomes exceptionally efficient. The result is rapid weight loss, followed by a standard plateau state once your system gets used to the new diet.

Keep reading, because we dive into this keto thing.

Read more: Top 10 Health & Wellness Trends To Focus On Quarantine

How To Succeed With Keto Or Any Other Diet
Never diet alone, or you won’t succeed in the long term.

The best thing about the keto diet is that you learn how to eat well. You choose lean fats, clean proteins, and greens, instead of simple carbs and sugar. In no time, your body gets used to it and stops cravings triggered by carbs and sugar. In addition to weight loss, the keto diet reduces insulin and blood sugar levels.

How to achieve weight loss success

  1. If you want to succeed with any diet, planning is critical: The first thing you have to do is clean out your pantry. Get rid of all your junk food, pasta, rice, tortillas, and anything with flour.
  2. Announce that you’re starting a diet: Yes, unless you leave alone, weight loss is a community effort. There’s no success unless everyone around you supports your weight loss journey. Meaning, your peers need to be in the know and on board with your weight loss process. Why? Because you want to avoid temptation and cravings while you try this new diet.
  3. Keep a food diary: You’ll be surprised how much food you’ll eat with this diet, but it’s imperative to keep track of everything you eat in a day. You’ll notice a change in your mood, your bowel movements, and energy levels. It’s an adjustment, and your body and brain need to get used to it.
  4. Learn how to food shop: Gravitate towards the dairy, meat, and poultry departments. These are your new niches because everything has a high-fat content, exactly what you need for the keto diet. Load on veggies, fresh and frozen, but stay away from canned ones. Summer is the best season to start a new diet plan since there’s an overload of produce in the supermarket and more options.
  5. Keep an eye on fruits: Yes, fruits have natural sugars, but at the end of the day is sugar, and you don’t want to consume much of it. Two servings a day is enough to start.
  6. Stay hydrated with electrolytes: This is a significant point because you need to replenish your system, and tap or regular water is not enough. Instead, buy water with electrolytes, but stay away from energy drinks since they have a lot of sugar.

Lastly… relax, you got this, and you can do it. Since this diet is becoming very popular, there are entire food aisles in supermarkets with products dedicated to assisting keto dieters. It’s going to be hard at the beginning while your body is adjusting to the new food intake, and you’ll be hangry, but it will only take two weeks. The best thing about this diet is that it’s sustainable, and you can do it long term. Remember to allow yourself one cheat day as a reward to eat the carbs you’re missing so much. Of course, in moderation, because you don’t want to regret your choice.

Imagen vía Milena Prinzi

Por fin algo que te ayudará a dejar de “comer por comer”

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Aquí están las armas… lee y toma control de tu peso.

1. Fibra: Está comprobado que la fibra es lo que ayuda a calmar la ansiedad y nos hace sentir llenas y satisfechas. Mucha veces aunque te sientas llena después de las comidas, continúas comiendo chucherías porque no quedaste satisfecha. La fibra es la solución porque ayuda a incrementar nuestros niveles de serotonina dando esa sensación de satisfacción y evita que comamos de más.

2. La mesa del comedor: Si eres de las que come en frente del computador, el televisor o mientras escuchas música es hora de apagar todos los electrónicos y sentarte a la mesa. Está comprobado que cuando uno come distraído come más alimentos en menos tiempo.

3. Un reloj: Comer rápido no te ayuda a bajar de peso. Cuando comes rápido no le das oportunidad al estómago a que haga bien la digestión. Vas a comer más comida porque todavía sientes un hueco en el estómago y si no puedes repetir vas a agarrar una bolsa de pretzels para llenarte. Lo ideal es que te comas toda la comida sin tomar nada para que controles la velocidad. Cuando uno come lento, se mastican bien los alimentos con la saliva.

4.  El sazón: La razón por la cual muchas dietas no funcionan es porque las comidas son desabridas. Recuerda que la palabra clave aquí es satisfacción porque cuando uno come algo delicioso, uno come lento y lo saborea. A final estamos tan felices y satisfechas con el plato que no dan ganas de comer nada más.

5. Unplato pequeño:  Estamos acostumbradas a llenar el plato de comida y a servir en platos grandes. Para engañar los ojos, escoge un plato pequeño o sirve menos comida en un plato grande. Asegúrate de que el plato de comida sea balanceado para que puedas adelgazar. Si únicamente vas a comer una ensalada, añádele granos de garbanzo, queso, brócoli, col y pedacitos de granola para que no quedes con hambre.

6. El tenedor: Es tu mejor amigo para adelgazar. Jamás comas con cuchara porque lo más probable es que comas más comida en cada mordida. Con la cuchara se come más rápido. Los nutricionistas recomiendan comer con el tenedor boca abajo para comer menos y más lento.

Image by Milena Prinzi 

Twitter @FoodvsEvil #FoodvsEvil 

5 Ways to stop binge eating on its tracks!

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You’re spinning around in a carousel eating all day and somehow you can’t hit the break.  The thing about mindless eating is that there’s no control over it because you aren’t conscious of the action. You just eat dinner, washed the dishes and sat in front of the TV to watch your favorite show. Suddenly, without thinking you are grabbing the bag of potato chips and… voilà! Before you know it, the whole thing is gone! How did that happen?

If mindless eating is constantly sabotaging your weight loss efforts, you should follow these tips so you can stop eating without knowing.

1. Try to Eat fiber with every meal: Try to eat have foods rich in fiber so you can feel satisfied. The key word here is satisfied not satiated. Fiber raises your serotonin levels making food sit on your stomach longer. Fiber slows your metabolism and aids your digestion process. Believe me, you won’t be able to snack after a high fiber meal.

2. Only at the table!  If you are the type that eats in front of the TV, computer or while the music is blasting with your favorite tune, it’s time to turn every device off! It’s known that when you eat your meals distracted, you eat faster and way more food. We tend to eat at the pace of the show, and not at our pace. We drink more and don’t chew long enough to break all the food before taking another bite.

3. Slow down: Speed doesn’t help you either because you end up eating more. The key to weight loss is eating small amounts of food slowly. We have to give chance to the acids in our stomach to break down everything we eat. Ideally, we shouldn’t drink while we eat so our saliva does all the work.

4. Eat delicious food: Remember that the key word here is “satisfaction” and you’ll only get that from eating something tasty. The Rolling Stones were right! We know that the reason most diets fail is because the food doesn’t taste that good. Every day diet recipes are becoming tastier, so people can stick to the plan and see the results. When you eat a delicious meal you are going to eat it slowly because you want to savor every bite. Let’s be honest, you don’t want it to end!

5. Shrink your portions! Portion control is everything. You heard this before, but somehow you still fill that plate with food. Trust me, you are not alone. Most people fill their plates to the max and eat it all. Eating a huge serving won’t stop you from eating more afterwards. Use smaller plates to trick your eyes or cut your portions in half so you can start losing weight.

Twitter @FoodvsEvil #FoodvsEvil 

Image by Milena Prinzi