Begin Your Weight Loss Journey Simply and Easily

For many people who want to lose weight - whether it's 10, 20, or 100 pounds - they do not have the right resources available to find a working program that will keep the weight off. To lose weight, one has to follow this simple formula: calories expended must be greater than calories taken in. Thousands upon thousands of diet programs will promise enticing ways to do the work for you, but sadly, there is no program that will lose weight for you. You have to do it yourself.
Fortunately, there are ways to make your life simpler as you begin your weight loss journey.
Jenny Craig, Weight Watchers, and Atkins are three popular diets. Often, people do see results from these programs when they first start. 

The main reason for that is because when you start a diet, your body is forced to adapt to unfamiliar eating patterns, which puts stress on it. Stress on your body means that it's working harder, which often translates to weight loss.
It's rare that these diets work for an extended period of time, though. In order to see permanent, long-lasting results, you need a diet that you can maintain for the rest of your life. In order to begin your weight loss journey, you need to find a simple, easy-to-follow program.
Simple weight loss programs are not going to include the word "counting". If you have to count anything - carbs, calories, fat intake - it's going to be complicated. 

After all, if you're given the option of a simple diet that won't require any counting, recording, or tracking of what you eat, wouldn't you choose that? The best way to decide when you're going to eat is by knowing when you're hungry and exactly what your body needs.
If the diet plan you choose requires you to cut out any of your favorite foods - especially carbs or fat - you're going to be very unhappy. 

When you want to begin your weight loss journey, you need to find a program that allows you to keep eating your favorite foods, but still lets you see results quickly.
Don't forget to take all things in moderation. As with any part of life, your diet should be balanced, and you should try to incorporate good exercise habits into your life. Getting enough sleep is also important. Remember the key: balance.

keto diet for beginners keto diet for beginners meal plan keto diet for beginners food lists keto diet recipes dinners keto diet recipes breakfast keto diet recipes easy low carb easy keto recipes ketogenic diet low carb ketogenic diet recipes keto meals ketogenic diet recipes keto meals videos ketogenic diet recipes dessertsWhat Can You Eat On A Ketogenic Diet? Learn The Secrets To Burn Fat

What Can You Eat On A Ketogenic Diet?

A ketogenic diet is basically a diet which converts your body from burning sugar to burning fat. Around 99% of the wold's population have a diet which cause their body to burn sugar. As a result, carbohydrates are their primary fuel source used after digesting carbs. This process makes people gain weight, however a diet of fat and ketones will cause weight loss. As you ask what can you eat on a ketogenic diet, first of all eat up to 30 to 50 grams of carbs per day. Next, let us discover more about what you can have on your plate and how the ketogenic diet affects your health.

The Importance Of Sugar Precaution On The Ketogenic Diet

Keto shifts your body from a sugar burner to a fat burner by eliminating the dietary sugar derived from carbohydrates. The first obvious reduction you should make from your current diet is sugar and sugary foods. Although sugar is a definite target for deletion, the ketogenic diet focuses upon the limitation of carbohydrates. We need to watch out for sugar in a number of different types of foods and nutrients. Even a white potato which is carb-heavy may not taste sweet to your tongue like sugar. But once it hits your bloodstream after digestion, those carbs add the simple sugar known as glucose to your body. The truth is, our body can only store so much glucose before it dumps it elsewhere in our system. Excess glucose becomes what is known as the fat which accumulates in our stomach region, love handles, etc.

Protein And It's Place In Keto

One source of carbohydrates which some people overlook in their diet is protein. Overconsumption of protein according to the tolerance level of your body will result in weight gain. Because our body converts excess protein into sugar, we must moderate the amount of protein we eat. Moderation of our protein intake is part of how to eat ketogenic and lose weight. First of all, identify your own tolerance of daily protein and use as a guide to maintain an optimal intake of the nutrient. Second, choose your protein from foods such as organic cage-free eggs and grass-fed meats. Finally, create meals in variety that are delicious and maintain your interest in the diet. For instance, a 5 ounce steak and a few eggs can provide an ideal amount of daily protein for some people.

Caloric Intake On The Ketogenic Diet

Calories are another important consideration for what can you eat on a ketogenic diet. Energy derived from the calories in the food we consume help our body to remain functional. Hence, we must eat enough calories in order to meet our daily nutritional requirements. Counting calories is a burden for many people who are on other diets. But as a ketogenic dieter, you don't have to worry nearly as much about calorie counting. Most people on a low-carb diet remain satisfied by eating a daily amount of 1500-1700 kcals in calories.

Fats, The Good & The Bad

Fat is not bad, in fact many good healthy fats exist in whole foods such as nuts, seeds and olive oil. Healthy fats are an integral part of the ketogenic diet and are available as spreads, snacks and toppings. Misconceptions in regards to eating fat are that a high amount of it is unhealthy and causes weight gain. While both statements are in a sense true, the fat which we consume is not the direct cause of the fat which appears on our body. Rather, the sugar from each nutrient we consume is what eventually becomes the fat on our body.

Balance Your Nutrients Wisely

Digestion causes the sugars we eat to absorb into the bloodstream and the excess amount transfer into our fat cells. High carbohydrate and high protein eating will result in excess body fat, because there is sugar content in these nutrients. So excessive eating of any nutrient is unhealthy and causes weight gain. But a healthy diet consists of a balance of protein, carbohydrates and fats according to the tolerance levels of your body.
Just about everyone can accomplish a ketogenic diet with enough persistence and effort. In addition, we can moderate a number of bodily conditions naturally with keto. Insulin resistance, elevated blood sugar, inflammation, obesity, type-2 diabetes are some health conditions that keto can help to stabilize. Each of these unhealthy conditions will reduce and normalize for the victim who follows a healthy ketogenic diet. Low-carb, high-fat and moderate protein whole foods provide the life-changing health benefits of this diet.

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If you have had a desire to shed some extra pounds, then perhaps you could have come across ketogenic diet, which is popularly known as Keto diet. It is a popular weight loss plan that promises significant weight loss in a short time.
But far from what most people believe it to be, the diet is not a magical tool for weight loss. Just like any other diet, it takes time, requires a lot of adjustment and tracking to see results.

What is the Keto diet?

The keto diet is aimed at putting your body in Ketosis. This diet plan is usually low carb with high intake of healthy fats, vegetables and sufficient proteins. In the this diet, there is also an emphasis on avoiding highly processed foods and sugars.
There are several types of Keto diets: standard ketogenic, cyclical, targeted and the high-protein diets. The difference in them depends on the carb intake. The standard ketogenic diet is low carb, high fat and adequate protein is the most recommended.

Is the Keto Diet Safe?

Most critics of the Keto diet say that it is not safe because of the emphasis on consuming high fat content. This is guided by the misconception that fats are bad for you. On the contrary, healthy fats are actually very good for you.
With this diet, you get lots of fats from healthy sources like avocado, nuts, fish, butter, eggs, coconut oil, palm oil, seeds like chia and red meat.

How Does the Keto Diet Aid in Weight Loss?

So how does the keto diet really work and help your body lose excess pounds? When on a high carb diet, your body uses glucose from carbohydrates and sugars to fuel body activities. When on a ketogenic diet, you supply the body with minimal amounts of carbs and sugars.
With reduced sugar and carbs supply, the glucose levels in the body are depleted causing the body to look for alternative energy sources. The body therefore turns to stored fats for energy which is why the Keto diet leads to weight loss.
This condition where your body burns fats for energy other than carbs is called ketosis. When your body goes into ketosis, it produced ketones as the fuel source rather than depending on glucose. Ketones and glucose are the only two power sources that fuel the brain.

Benefits of Ketosis and the Keto diet

Besides just aiding in weight loss, putting the body in ketosis comes with other health benefits too. Here are some of them:
  • Enhanced mental clarity
  • Improved physical energy
  • Steady blood sugar levels which makes it a good remedy for epilepsy and diabetes
  • Improved and enhanced skin tones
  • Lower cholesterol levels
  • Hormone regulation especially in women





20 Best Foods That Burn Belly Fat Fast

1. Fruits

PinitFruits are rich in vitamins and minerals. Hence, make them an essential part of your daily diet to burn belly fat. However, make sure not to overdo it with fruits. Even though they contain lots of vitamins and minerals, they still contains sugar.
Citrus fruits like orange, lemon, kiwi, tangerine, and fresh limes are excellent fat burners that can boost your metabolism.
Other fat-burning fruits include apples, watermelons, grapes, and strawberries.

2. Pulses

Pulses (or dal ) are protein-rich and low in calories and fat. The lean protein present in the dal helps build lean muscle mass, speeds up metabolism, and improves overall body functions. Simple boiled dal is healthier than fried or spiced up dal.

3. Fish

PinitFish are a great source of protein and omega-3 fatty acids. Proteins help build muscle, and omega-3 fatty acids reduce inflammation in the body and increase metabolic rate. Also, the lower the inflammation, the lower the chances of gaining weight that is triggered by stress and inflammation.

4. Almonds

Almonds keep your stomach full for a long time, due to the healthy fat and protein content. They are a good source of nutrients to burn fat for vegetarians. They are also rich in omega-3s that increase energy and metabolism.

5. Beans And Legumes

PinitBeans and legumes are good sources of protein, fiber, vitamins, and minerals. Consuming them regularly can help suppress hunger pangs, thereby preventing overeating. Plus, they are a great source of protein for vegans and vegetarians. Try and mix three different legumes to provide your body with different micronutrients.

6. Spinach And Other Green Vegetables

Vegetables like spinach, kale, collard greens, radish greens, carrot, broccoli, and turnip are rich in vitamins, minerals, water, and dietary fiber. These fiber-filled veggies can help reduce belly fat by preventing you from overeating, boosting your metabolism, aiding good digestion, and cleansing the colon.

7. Dairy Products

PinitFull-fat dairy products are recommended as these are loaded with nutrients and will keep you satiated for a long duration, thereby leading to weight loss . Slim or skimmed milk is devoid of the nutrients and does not keep your hunger pangs at bay as well as full-fat dairy products.

8. Oatmeal

Oats are rich in fiber and aid digestion. They contain insoluble fiber and carbohydrates that curb your hunger, give you energy for your workout, and can reduce fat content in your body. Try having oatmeal in the morning with some nut butter or nuts for added protein. When buying oatmeal, make sure that you choose one that is flavorless as the flavored oats contain sugar and chemicals.

9. Peanut Butter

PinitPeanut butter is a great option to sweeten your breakfast or smoothies. The nut butter is loaded with protein and healthy fats that reduce the chances of weight gain. But be careful with the amount you consume – aim for no more than one tablespoon per serving.

10. Extra Virgin Olive Oil

Cooking with extra vrigin olive oil is good for weight loss and your health, in general, because it helps lower bad or LDL cholesterol and increases the levels of good or HDL cholesterol. It is a weight loss-friendly and heart health-friendly oil that you can use to cook or season your food.

11. Whole Grains

PinitWhole grains, such as millet, quinoa, and brown rice, are good sources of protein, vitamins, minerals, and dietary fiber. Consuming these will keep your hunger pangs at bay, aid digestion, and help cleanse the colon. This, in turn, will help you shed the belly fat easily.

12. Protein Powder

Protein powders are a great option if you cannot load up on whole foods that are rich sources of protein. You can use whey protein, a vegan protein powder or homemade protein powders to help improve muscle mass and increase your metabolism.

13. Chia Seeds

PinitChia seeds can be very helpful for weight loss. It has become a trend now to include chia seeds in smoothies, salads, and breakfast bowls. They are a great source of protein and healthy fats, and two tablespoons of chia seeds contain 10 grams of dietary fiber. Thus, consuming chia seeds can help prevent you from overeating, improve digestion and metabolism, and support your gut health, which can lead to steady weight loss.

14. Mushrooms

According to Kayleen St.John, R.D., Executive Director of Nutrition and Strategic Development of Euphebe, low levels of vitamin D are connected to abdominal obesity. Mushrooms are good sources of vitamin D. They are low in calories and high in water content. You can easily prepare mushroom soup or add them to salads and sandwiches to make a delicious lunch or dinner without worrying about calories.

15. Raspberries

PinitRaspberries are loaded with dietary fiber and polyphenols like anthocyanins and ellagitannins . The dietary fiber helps add bulk to the stool, improves bowel movement, and keeps you satiated for a long duration . The antioxidants help scavenge the harmful free oxygen radicals, thereby reducing inflammation and inflammation-induced obesity  . Consume raspberries in breakfast bowls or in smoothies.

16. Coconut Oil

Coconut oil has a good impact on blood lipid levels and may even help reduce tummy fat. Loaded with healthy fats, coconut oil reduces bad blood cholesterol levels, improves digestion, and boosts overall immunity while helping keep you full. Use edible grade coconut oil for cooking. You can also have bullet coffee as your morning drink to keep you charged for the entire day.

17. Soup

PinitAccording to Julieanna Hever, author of The Vegiterranean Diet, having soup before meals helps reduce the number of calories you consume. This, in turn, helps prevent fat accumulation in the belly region. You want to consume vegetable, chicken, or mushroom clear soup. Ideally, make soups at home to reap the maximum benefits.

18. Eggs

A study published in the International Journal of Obesity compared weight loss after an egg breakfast to that after a bagel breakfast containing similar calories. The results were amazing. The participants who consumed two eggs for breakfast lost 65% more weight, and their waist circumference was reduced by a whopping 34% . And that’s because eggs are a great source of protein and both water and fat-soluble vitamins that help keep the hunger pangs at bay and build lean muscle.

19. Spicy Chili Peppers

PinitChili peppers like cayenne, green chili, and red chili are loaded with vitamin C and capsaicin that help increase the metabolic rate and burn the fat away. Consuming these chili peppers can help you lose weight and also manage the flab in your belly region. Add cayenne pepper or red chili flakes to your salads, and green chilis to fritters or omelet. They not only enhance the taste but can also make you slim.

20. Broccoli

Broccoli is one of the best belly fat burning foods. From reducing obesity to reducing the risk of cancer, it offers a wide range of benefits. In fact, experts believe that consuming broccoli wards off the chances of falling prey to type 2 diabetes. The phytonutrients present in broccoli help flush out the toxins, reduce inflammation, boost metabolic rate, and improve your body’s immunity. Consume blanched or grilled broccoli with salads and soups to help get a toned and flat belly in no time. 
These are the 20 belly fat burning foods you must include in your diet. Now, let me tell you a few other things to do to get a flat tummy. Scroll down.
Belly fat is stubborn and will not go away in a day. Here, persistence is the key to success. Keep building new and healthy habits, and you will see results for sure. Also, keep your goals realistic. Not eating enough and exercising too vigorously may make you weak and lead to weight gain. So, plan your activity levels and diet so that you lose belly fat without losing muscle mass. Take care!
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6 Ways to Trim Your Belly Fat


   Belly fat isn't just unsightly, it's dangerous, too.

Excess fat around the midsection can crowd internal organs
and put your health in jeopardy.

   In fact, studies have shown that people who carry extra
weight in their abdomen have a higher risk of developing
type 2 diabetes and heart disease.

   The only way to reduce belly fat is to reduce your
overall body fat percentage through healthy diet and
exercise. While you're working on it, you can follow these
tips to flatten your belly faster:

   Find an ab routine you can stick with.

   Let's face it: crunches just aren't very fun,
especially if you do hundreds of them every day. Luckily,
there are other ways to flatten your belly that won't
leave you bored.

   Look for challenging routines that strengthen your
core, like Pilates or exercise ball routines. You could
also try cardio workouts that feature lots of abdominal
work..

   Stop smoking.

   Many smokers smoke because they believe it helps them
relax and helps them stay thin. Actually, the opposite is
true. Besides its other detrimental effects, smoking can
actually make you fatter around the middle.

   That's because, in spite of the fact that smoking is
thought to be relaxing, it actually stimulates production
of the stress hormone cortisol. Cortisol causes the body
to store fat, particularly around the belly.

   According to Dr. Jacob Seidell of the National
Institute of Health in the Netherlands, smokers generally
have more abdominal fat than their non-smoking peers. By
quitting, you can trim your belly fat and reduce your risk
for heart and lung disease.

   Skip the alcohol.

   There's a reason why people associate beer with big
bellies: People who drink more than one alcoholic beverage
at a sitting are far more likely to have higher BMIs than
those who drink only sparingly.  

   Alcohol gives you extra calories but doesn't provide 
nutrition. It can also lower your inhibitions toward 
overeating. These are good reasons to sip on water, tea,
or diet soda instead.

   Eat more fiber.

   Sometimes belly bulges are caused by a downright
embarrassing problem: constipation. To combat this, you
should consume at least 35 grams of fiber each day in the
form of whole grains, fruits and vegetables. This will
keep your bowel movements regular and, in turn, make your
stomach appear flatter.

   Drink more water.

   Bloating can make your stomach look much larger than it
really is. If you think you might be bloated, it's time to
increase your water intake. Some people hesitate to drink
water when they're already retaining fluid, but water is
actually the solution to the bloating problem.

   When you put more water into your system, your body
will let go of the fluid it's been holding on to. Water
will also help curb your appetite; sometimes thirst is
mistaken for hunger, leading to endless cravings and
mindless snacking.

   Snack on fat-burning superfoods.

   Wise food choices can help shrink your belly. When you
snack, choose whole roasted almonds, boiled eggs, and
low-fat dairy products. These foods contain just enough
fat and protein to leave you feeling fuller longer, plus
they have all been featured in studies linking them to
increased fat burning ability.

   Work your abs all day long.

   You can give your abs a constant workout by practicing
good posture.

   When you're sitting at a desk, pull yourself forward to
the edge of your seat. Straighten your back and pull in
your stomach muscles. You can keep the ab work going while
you run errands, too. Simply suck in your stomach as much
as you can, imagining that there's a magnet pulling your
navel back into your spine.

****************

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Turmeric & Ginger is a blend of nature’s best superfood roots. With several health benefits ranging from weight loss, a healthy response to inflammation, cognitive benefits and more, this super blend is the perfect way to start your day.

   
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3 Healthy but Delicious Recipes


   One unfortunate truth about diets is that when we're on
them, we have a tendency to focus on all the foods we
can't have.

   A better approach would be to look at a diet as an
opportunity to try exciting, delicious, and healthier
foods.

   Here are three heart-healthy, low-calorie meals that
don't skimp on flavor:

   Orange-Tamari Salmon

   This recipe features an exotic blend of citrus and
tamari, with all the nutritional benefits of omega-3s!

   What You'll Need:

   1  1/2  lb salmon fillets (4 equal portions) 
   1/3 cup dry white wine 
   2 tbsp low-sodium tamari 
   1/3 cup freshly squeezed orange juice 
   3 tbsp ginger (peeled and grated)
   1/4 cup chopped scallions 
    1/2  tsp olive oil (extra virgin)
   1 tsp raw honey

   Cooking Instructions:

   Rinse fillets and pat them dry.

   Combine white wine, tamari, orange juice, green onions,
honey, and ginger in a bowl and whisk them until they form
a well-blended marinade.

   Place fillets in a baking pan with the pink flesh
facing up. Pour the marinade evenly over all fillets.
Cover pan with foil or plastic wrap, and refrigerate for
4-6 hours.

   When you're ready to cook, remove fillets from
refrigerator while you preheat your broiler.

   Remove excess scallions and ginger from the fillets,
and brush the scaled side of each fillet with extra virgin
olive oil.

   Place fillets, skin down, on broiling pan.

   Broil fillets on high heat for 10 minutes, or until
cooked through. The flesh should be slightly brown on top,
and firm, flaky, and light pink throughout.

   Spinach-Ricotta Portobellos

   This vegetarian treat goes great with whole wheat pasta
and a side salad. As an added bonus, each stuffed mushroom
cap serves up a healthy dose of calcium and protein!  
What You'll Need:

   4 large Portobello mushrooms (caps) 
   1/4 tsp sea salt
   1/4 tsp black pepper, divided 
   1 cup reduced fat ricotta cheese 
   1 cup fresh spinach leaves, chopped 
   1/2 cup shredded parmesan cheese, divided 
   2 tbsp kalamata olives,diced 
   1/2 tsp Italian herb seasoning 
   3/4 cup marinara sauce

   Cooking Instructions:

   Coat a baking sheet with no-calorie cooking spray and
preheat oven to 450 degrees.

   Place Portobello caps on baking sheet, gills facing up.

   Sprinkle with sea salt and 1/8 tsp black pepper. Cook
until tender (about 20 minutes).

   While caps are cooking, mix ricotta cheese, spinach
leaves,  1/4  cup parmesan cheese, diced olives, Italian
seasoning, and remaining pepper in a bowl.

   Pour marinara sauce into a separate bowl and cook or
microwave until hot.

   Remove caps from oven and drain them. Place them back
on the baking sheet and spread 1 tbsp marinara sauce on
each.

   Heap each cap with 1/3 cup ricotta spinach filling.
Sprinkle all caps with remaining parmesan cheese.

   Bake for 10 minutes, and serve with remaining warm
marinara sauce.

   Sweet & Tangy "Fried" Chicken

   This recipe puts a healthy spin on a Southern favorite.
It's also packed with selenium, a vitamin that boosts the
production of disease-fighting antioxidants.

   What You'll Need:

   3 tbsp Dijon mustard 
   2 tbsp grade B maple syrup 
   2 tbsp peanut oil, divided 
   1 tbsp fresh thyme, chopped 
   3/4 tsp black pepper 
   1/2 tsp salt, optional 
   4 lb bone-in chicken pieces, skinless and fat-trimmed 
   1 1/2 cups whole grain breadcrumbs

   Cooking Instructions:

   In a large bowl, mix Dijon mustard, maple syrup, 1 tbsp
peanut oil, thyme, salt and pepper. Whisk until
well-blended.

   Dip chicken pieces in mixture until evenly coated on
all sides.

   Cover chicken and place in refrigerator for at least 30
minutes (up to 6 hours).

   Preheat oven to 400 degrees. Place a wire rack over a
large baking sheet to cook chicken.

   Mix breadcrumbs and remaining peanut oil on the surface
of a large plate. Dredge the meatier side of each chicken
piece through the breadcrumb mixture.

   Arrange pieces on wire rack, dredged side up. Bake for
35-40 minutes or until golden brown. Serve hot and enjoy!

   More Tips

   Here are some more tips for putting together exciting
and healthy recipes:

   * Try new meats. Veal, lamb, and bison are ultra-lean
and full of flavor. 
   * Add color to your recipes. A balanced diet should 
contain plenty of colorful fruits and vegetables. Take this 
opportunity to try new varieties of produce. 
   * Use whole-grain rice and pasta. Whole grain
products provide plenty of fiber and keep blood sugar
spikes to a minimum. Many dieters also find them to be
heartier and more satisfying than regular white flour
products.