HARDGAINERS’ ARSENAL FOR PACKING ON MUSCLE MASS

This article is dedicated to the ‘hardgainers’. You know those guys who cannot get any muscle size no matter how much they eat, no matter what they do. I have 10 tips that can help.
As always, see your primary healthcare provider before starting any fitness regimen. This site and the advice given here does not replace sound medical advice or opinion. Now the list.

1) 60 Minutes or less. Keeping your training under an hour will defeat the killer of many hypertrophic hopes and dreams- you guessed it, overtraining. Overtraining is a killer. Destroyer of gains due to overzealousness. Keeping your training under 60 minutes is a sure way to make overtraining irrelevant to you.
2) Become a member of the ‘Clean Your Plate Club’. Yes… eating has everything to do with building muscle mass. No matter what you eat, for the hardgainer- eating is and should be a habit. Without those extra calories, how will you gain that extra muscle mass you long after?
3) Stop relying on supplements. We all know that suplements are great. Supplements get the job done in ways that you couldn’t on your own. In this case, however, lay off most (not all) supplements. It’s a safe bet to only focus on supplements that will help with your gains (more on that later).
4) Take it Easy. Aside from this being a truism of life, this shuld be a goal for those of you seeking to put on muscle mass. Cutting out stress triggers (situations, people) will help your central nervous system do its job better and more effectively.

5) Overload on Calories. For the hardgainer, caloric intake is the name of the game. In fact, it is something that will dominate this article (as it dominates the hardgainer’s thoughts). Eat, eat, eat some more.
6) Think Progress. As mentioned above, your workouts should really be under an hour if even that. The main thing is to make sure you are progressing at a workout.
Now some things will work for a while and you may see some results. But if you want to gain weight, you’re better off focusing on progressing in either the number of reps or an increase in weight lifted within your main program.
7) Rep Range: The Right Mix! Keep the rep range between 6-8 repetitions. Outside of that, you risk overtraining (that will decimate any gains you have made).

8) Use a Mass Gainer. Remember me saying earlier about how most supps are not to be relied upon? This is why. You have mass gainers that are made just for increasing appetite or simply packing on extra pounds. Mass gainers are fantastic for hardgainers because it will slow metabolism somewhat. Metabolism is the hardgainer’s ‘frenemy’.

9) Hit the Buffet. Once a week…. hit a buffet line. Load it up, eat, eat and eat some more. Besides, buffets are cheap and you can eat all you want.

10) Slow it Down! Lastly, is a concept powerlifters and strength athletes have been using for the longest. Slow the pace of your reps down and use frequent breaks in your sets. Also you need to focus on the big presses ( e.g. bench press and squats). The concept of slowing your rep pace down will have an effect of building big muscle, just not lean muscle. The breaks will give the muscle time to grow. Visualization is another great trick you need in your ‘gainer arsenal’.

In closing, the hardgainer has the metabolism the rest of us want. The rade-off for the hard gainer… a great metabolism, but he cant gain muscle weight/size/mass for anything. These tips will get the hardgainer on the road to mass and strength, just as he has dreamt of.

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15 Ways for Success with Your Fitness Regimen

How many of you have kept with your New Year’s pledge to lose weight, perhaps turn your life around? If you’ve fallen off track, that’s no big deal (over 85% of Americans break their New Year’s pledges in under 45 days). In case any of you all need a refresher, or a plan to get over the hump (or just to stay the course), here is my list of 15 ways to have success with any fitness regimen. This is by no means a comprehensive list… but hopefully it will work for you. There is no shortcut to ideal health (whatever that is for you), no magic pill that lets you hit your five-a-day target and no single exercise that gives you a shredded physique in minutes. It takes time, hard work and an educated approach to get in shape and stay in shape. Following these tips will make your fitness quest (and life) a whole lot easier.

1. Prepping for Success
The better path to a sound diet is found by using your weekends wisely. Use the extra time you have on your weekends to make large batches of healthy meals that you can portion up to cover at least a couple of midweek lunches and dinners, avoiding the certain death of your fitness goals via fast food.

2. Mix Up Your Exercise

Variety is – cliché alert! – the spice of life, and many sports and activities support each other in ways you won’t realise until you try it. For example, strength training for your legs and core will make you a better runner, while those addicted to dumbbells will find Pilates works muscles they’d never even considered.

3. Calibrate Your Fitness Technology
If you invest in a fitness tracker, don’t just sit back and assume that following the preset targets will lead you to glory. Adjust the steps, active minutes and calorie targets regularly to build on your progress, or make them more realistic if you never get close and have started to ignore them. If you don’t engage with your fitness tech, you’ll quickly discard it.

4. Add In Extra Activity
This one of the oldest tricks in the book: take the stairs not the escalator, or get off the bus a stop early and walk. Any activity is better than none, and will only encourage you to do more. And if you really want to up the ante, try sprinting up the stairs (safely) each time you take them – clinical studies found that short bursts of high-intensity stair-climbing can make a significant difference to your cardiorespiratory fitness.

5. Keep Tabs On Your Visceral Fat

You can be skinny on the outside (at least your arms and legs), but fat on the inside. Visceral fat is the type that builds up around your organs and often results in a pot belly. It’s linked with heart disease, several types of cancer and type 2 diabetes. Check your waist-to-height ratio (WtHR) to see if you’re at risk. Grab a piece of string and use it to measure your height, then halve it. If it doesn’t fit around your waist, get exercising – visceral fat is the first type to go when you start a health regimen.

6. Value Your Rest Days
When you start on a fitness kick, it’s tempting to exercise every day while motivation is high. This is a bad move, and one that may see your motivation flame out within weeks, because you’re always exhausted and won’t see the massive improvements you expect for your efforts. Why? You’re not giving your muscles the time and rest they need to recover and grow.

7. Up The Intensity If You’re Short On Time
Health and wellness experts still promote the 150 minutes of moderate activity a week minimum, but now offer an alternative option of 75 minutes of vigorous activity a week. That’s running or singles tennis, for example, rather than cycling or walking, which count as moderate. You can also mix the two, so 60 minutes of vigorous cardio plus 30 of moderate will do the trick also. Bear in mind the guidelines also demand strength exercises on two or more days a week alongside your aerobic activity.

8. Treat Your Body Right
Nothing derails a health kick as quickly as injury, as many serious injuries will start out as small ones- you may think it’s OK to push through. Scaling back the intensity for a few days is better than having to shut it down for a few months. If you have an urgent desire to hit the gym, target a different part of the body from the one that’s bothering you.

9. The Drive for Five
Eating at least five portions of fruit and veg a day should be at the cornerstone of your healthy diet plan. What’s not wise is getting in a rut and eating the same five every day, because different types of fruit and veg contain different vitamins and minerals. A good way to vary your five-a-day is to eat different colors, as the hue is a decent indication of the nutrients they contain.

10. Don’t Undervalue Your Sleep
There is tendency for people who sleep very little to brag about it, as if it’s an indication of their commitment to life. However, getting the full seven to eight hours is vital to a healthy lifestyle, as it provides the energy for your exercise and even influences dietary choices – a 2016 study found that in the day following a night of limited sleep, people ate an extra 385 calories on average. You don’t snooze, you lose.

11. Increase Your Cadence On Your Runs
If you are consistently picking up injuries when running, one change it’s definitely worth trying is to up your rate of strides per minute (your cadence). If you overstrike, thus taking fewer steps, you put extra pressure on your knee and hip joints. Try and take more steps, which means your feet will land more beneath your body, reducing the impact on your joints.

12. Give It Your All or Turn It Loose
The first time you try an exercise it’s very hard, but at least quite novel. The second time the novelty is gone, and it’s still hard, leading to the temptation to quit. Try it at least once more, as the third time is often the charm – when a sport or workout starts to become as enjoyable as it is tough.

13. Count Reps Backwards
This is a mental trick that might make resistance workouts a little easier. Counting down the reps means by the time it’s really hurting you’re at the 3,2,1 stage, which feels closer to the end than 8,9,10 or whatever target you’re going for. It won’t work for everyone, but it’s worth a try.

14. Make Full Use Of Your Street Furniture
Exercising outdoors is a great way to ensure you get your hit of vitamin D (if it’s sunny) as well as a good workout, and it doesn’t have to be all cardio. As well as the exercise machines that litter many parks, you can nearly always finds a bar or ledge for pull-ups, or a bench or wall to do dips on. Rarer treats can even include chains to use as ersatz TRX ropes.

15. Record Stats and Progress

 

Nothing builds motivation as efficiently as seeing signs of improvement, so make sure you keep some kind of record of your activity. It can be as simple as noting your record five-rep max or fastest 5K time, using either one of the many excellent fitness apps available or old-fashioned pen and paper.
In closing, these tips and tricks will help in your fitness goals. Knowledge is power. Knowledge is a fundamental building block in fitness and in life. Knowledge (alongside hard work and dedication) is the most essential of the basics. THE BASICS ALWAYS WIN!!

TOP FIVE WEIGHT LOSS HACKS THAT WORK

NOTE: THIS ARTICLE IS NOT A SUBSTITUTE FOR SOUND MEDICAL ADVICE. PLEASE CONSULT YOUR PRIMARY CARE PROFESSIONAL FOR THE BEST WELLNESS REGIMEN THAT FITS YOUR NEEDS.

 

This article is for those either approaching or are enduring plateaus in their weight-loss regimen. This article is also for those who are interested in finding new ways to lose weight. Here are my top five weight-loss hacks you can do, at home. And they work.

  • DRINK MORE WATER. This will fill your stomach, clear your skin and help with metabolism. This is the absolute best thing you can do for your body in general.
  • GET SOME SLEEP. Studies have shown consistently that those who get less sleep are more likely to be overweight. Getting proper rest will enhance your life (better moods, better brain function for starters).
  • SWITCH OUT YOUR CONDIMENTS. You like ketchup, tartar sauce, stuff like that? A great (and tasty) alternative would be substituting these sauces for salad dressings and other low-calorie dipping sauces and marinades. You might discover a new favorite.
  • Stop Drinking SODA. Aside from obesity, diabetes and several other debilitating diseases that have been linked to soda consumption, you can definently use a break from the soda addiction. Try drinking more water. It’s calorie-free, not addicting and there’s no crash when it wears off. Just try it. Your brain and your body will love you for it.
  • ENTER INTERMITTENT FASTING (IF). This popular weight-loss method does work. The methodology of it is simply eat what you’d normally eat in a smaller time frame. See the attached IF planner for more.

In closing, these tips are not the be-all end-all for weight-loss and fitness, but every little bit does help. Never be afraid to experiment, try new things and basically go for it!! Only thing stopping you is you. This is “thinking person’s fitness: some assembly is required”.

 

RESOURCES

https://www.huffingtonpost.com/2015/05/13/lose-weight-do-nothing-without-diet-exercise_n_7260710.html

https://lifehacker.com/top-10-simple-weight-loss-hacks-you-can-implement-right-1695542566

https://youtu.be/Zu6vI0Nge9U

Controlling Anxiety Without Meds

Anxiety is real. In America today, according to the National Institutes of Health, anxiety disorders affect 18.1 percent of adults in the United States (approximately 40 million adults between the ages of 18 to 54). Anxiety is a contributing factor of many health disorders (high blood pressure, obesity, heart attacks, mental fatigue). Many Americans are on medications for these disorders (that is/can be a case of the cure being worse than the disease). A viable alternative to risky prescription medication is a natural or holistic approach to treating anxiety.

Here are 6 tips for managing anxiety naturally:

1. Maintain Stable Blood Sugar

 

“It isn’t disrespectful to the complexity of existence to point out that despair is, often, just low blood sugar and exhaustion.” – Alain de Botton
The American diet promotes a blood sugar roller coaster, and every time we’re on the ride down, we can feel anxious.
When our blood sugar crashes, our body responds with a stress response. We secrete stress hormones, cortisol and adrenaline, which tell our liver to make more blood sugar to keep us alive. The good news: We stay alive. The bad news: This hormonal stress response feels identical to anxiety.
By stabilizing blood sugar, you can avoid this stress response and decrease your anxiety.
Here’s how to maintain stable blood sugar:

Eat more protein and healthy fats (e.g., olive oil, coconut oil, butter and ghee from pasture-raised animals).
Avoid sugar and refined carbohydrates.
Eat 3 meals and 2 snacks daily; don’t skip meals.
Take a spoonful of coconut oil upon waking, in the afternoon and right before bed; this will serve as a blood sugar safety net throughout the day.
Always have a snack handy (e.g., nuts, hard-boiled egg, dark chocolate, almond butter or jerky).

2. Get Off Caffeine (for a while)

Don’t underestimate the relationship between caffeine and anxiety.
Think of it like this: When we’re caffeinated, our nervous system is ready for a fight. Introduce a stressor- you are on Defcon 5 regarding anxiety.
If you suffer from anxiety, do yourself a favor and get off caffeine!!!!
I know, I know, the idea of going off caffeine might be giving you anxiety right now. If you reduce your intake gradually (coffee -> half-caf -> black tea -> green tea -> herbal tea) over the course of a week or two, you’ll avoid withdrawal symptoms. After a few weeks, you may be surprised to see that your anxiety has decreased, your sleep has improved, your energy is stabilized, and you even tolerate stress better.
If you had a successful trial off caffeine, but you want to go back to having that morning ritual, consider making green tea your go-to beverage, rather than a “Venti Skinny Vanilla Latte.”
3. Sleep

Getting a good night’s rest is your best bet against anxiety.
There’s a 2-way street between anxiety and sleep–anxiety causes insomnia and sleep deprivation makes us vulnerable to anxiety.
The best way to address this is to set ourselves up for better sleep. Conveniently, the way to do this overlaps with the overall approach to anxiety.

Here’s how:
Reduce or eliminate caffeine
Even if you have no trouble falling asleep, caffeine decreases sleep quality.
Maintain stable blood sugar
Blood sugar fluctuations disrupt your sleep, causing middle of the night awakening.
Be strategic about light:
Let your eyes see bright light in the morning and dim light at night.
If your room isn’t completely dark when you sleep, wear an eye mask or get blackout curtains.
Wind down and unplug before bed

4. Treat the Gut

Perhaps you’ve seen some of the recent articles about the relationship between gut flora and mood.
The bugs in our digestive tract have a profound impact on how we feel and play an integral role in anxiety disorders.
Here’s how to promote healthy gut flora and heal the gut:
Avoid what irritates the gut:
Food: Gluten, sugar, industrial vegetable oils, artificial sweeteners, alcohol.
Certain medications: Antacids, antibiotics, oral contraceptives (only make changes under close supervision from your doctor).
Add in what soothes the gut:
Fermented foods: Sauerkraut, kimchi, beet kvass, miso paste, apple cider vinegar, kombucha, kefir (if you tolerate dairy).
Starchy tubers: Sweet potatoes, white potatoes, plantain, taro, yucca.
Bone broth:
Purchase Wise Choice Market Bone Broth.
Make your own bone broth.
Supplements:
Take a probiotic.

Consider supplementing with glutamine and collagen.
Create the conditions for the gut to heal:
Squatty Potty can be life-changing.
Get enough sleep.
Manage stress with yoga, meditation, breathing exercises, unplugging, acupuncture, being in nature.
Treat gut infections. If you suspect you may have a chronic gut infection, get evaluated by an integrative or functional medicine practitioner.
5. Exercise

 

Exercise is the best anti-anxiety medicine.
If you struggle to exercise regularly, forget the boot camps and triathlons. Get in the habit of mini workouts. Do small amounts of exercise in your living room or take a brief walk outside. Sustainability is key.
In general, stand more, sit less, walk whenever possible, and treat your body right with exercise.
Yoga and Tai Qi are particularly beneficial for anxiety, but the most important thing is to find something you enjoy.
6. Magnesium

Magnesium: Nature’s Xanax

 

Many of us are deficient in magnesium, since our food is grown in magnesium-depleted soil.
You can supplement with magnesium in a few different ways:
Take an Epsom salt bath.
Take a chelated magnesium supplement (e.g., magnesium glycinate).
Try a topical magnesium gel.

Anxiety has a significant impact on quality of life. Maintaining stable blood sugar, reducing caffeine, getting enough sleep, healing the gut, getting some exercise and filling the body with magnesium are safe tactics that go a long way toward reducing anxiety. If your anxiety does not respond to these lifestyle hacks, go see your healthcare provider.
In closing, you only have one life. Life is too short to let it slip away in anxiety and fear.
Living life free from anxiety is another way THE BASICS ALWAYS WIN.

8 Habits of Successful People

These days, we all read about the successful ones- entrepreneurs, trust fund babies, athletes, entertainers and the like. Regardless of how they started out, I can guarantee you most of them had some difficulty climbing that ladder of success, with some overcoming extreme difficulties (cultural, internal and others) to get to where they are today. This list is nowhere near comprehensive, but it should prove useful as a starting point (or to at least jog your memory).

NOTE: This article (and this site) is no substitute for sound medical advice. Please consult your primary care provider for all things health/wellness related.

  1. Keep it Moving. Constant movement, especially exercise, keeps the feel-good endorphins pumping, which keeps you pumping on the uptick.
  2. Think! Deep thought and meditation works wonders.Take a few minutes and reset, set your mind at ease.
  3. Eat! Hydrate! Eating and hydrating within the first hour of wakefulness lends to you being less stressed, more focused and yes, more productive throughout the day.
  4. Fake It Til You Make It. Yes, it sounds cheesy, but it does work- you’re laying the foundation in your heart of hearts. The words you use create your reality. Throughout history, various faiths attest to this tactic.
  5. Create a routine. We all have (and cultivate) habits over time. This is your chance to make a positive impact on your life.
  6. Expect Excellence. From yourself. If you really get down to the bare bones of it all, your expectation of yourself should supersede the expectations you have of others. Basically focus on nothing other than yourself. There’s no shame in it.
  7. Work Your @$$ Off. Without this, everything else is a waste of time. Having a work ethic, hard work… sets the table for everything else. Having this foundation makes success possible. Hard work and keeping your vision in front of you at all times will usher you into the place in life you’ve always wanted to be.
  8. Attitude. It’s really not about having “the right attitude” (whatever that is). It’s about having an emboldened sense of being, a healthy self-image and a thirst for success. Something that this world cannot tame, quench or stop in any way. The dreams and visions take time to be established, so throw in some patience and a KILLER INSTINCT to the mix as well.

I hope you all take this to heart, even if it’s just a passing fancy. From time to time, we all need to self-evaluate and reinvent ourselves.

THE BASICS ALWAYS WIN.

Cutting Carbs Is a BAD IDEA

Ask someone how to lose weight quickly, and chances are, they’ll respond with “cut out carbs.” The reason behind that is the fact that cutting out carbs does cause fast weight loss. But that doesn’t mean fat loss, and cutting out carbs could be causing your health some harm. Fitness Expert Kente Bates gives you the skinny.

There’s no two ways about it, if you get rid of all the bread, pasta and potatoes from your diet, that scale will go down. Add so-called junk food to that restricted list, and the losses will be even greater. If you take it to the extremes of banning even “healthy carbs” like fruits and certain vegetables too, then you’ll drop kilos at a rate of knots.

And voila – all of a sudden you’re a weight loss guru. One guy mocked my assertion on hard work, gleefully and mockingly sneering “cutting carbs is all it boils down to”.

What most on the cutting carbs bandwagon fail to see… while cutting carbs does usually bring about weight loss, this doesn’t necessarily mean fat loss. And no carbs should cost you your good mood and high energy levels.

While there may be instances where you may need to cut down your carbs, there should never be any reason to take them out completely. Low-carb diets aren’t sustainable, and cutting them will end up making you fat.

Let’s look at why.

What are carbs?

We all know what foods contain carbs, but few of us actually know what carbs are – that is, one of the three main macronutrients, the other two being protein and and fat.

Your body uses carbohydrates as its main source of readily available energy. It can use protein and fat to make fuel, but this process takes far longer and is much less efficient. In other words, your muscles, organs and brain love the stuff.

When you eat carbs, they’re either used (more or less) immediately for energy, or they’re stored as glycogen in your muscle cells and liver.

Why a low-carb diet might seem like its working 

Ninety-five per cent of us will have tried cutting carbs before, and within this 95%, almost all of us will have seen weight loss in the first week or so*. While this seems epic, don’t fret – because weight loss isn’t fat loss.

CREATING A CALORIE DEFICIT CAUSES WEIGHT LOSS, NOT THE FACT YOU’RE NOT EATING CARBS.

When you cut carbs from your diet, your body turns to its stored carbohydrates (the glycogen in the muscles and liver we mentioned earlier). At any one time, you can have as much as 500 grams of stored glycogen, and each gram of glycogen holds around three grams of water with it. This means if your body has to use up all its glycogen for energy because you’re not eating carbs, you can lose up to two kilos (0.5 kilos from glycogen and 1.5 kilos from water) within a few days. But this is not fat loss.

The general public eat a crap-ton of carbs! Think about it – your typical breakfast might include toast, cereals or juice, sandwiches, wraps or bagels at lunch, plus sugary coffees, chocolate bars and fruit throughout the day, then some kind of starch with dinner. That’s a lot of carbohydrates.

By suddenly cutting these out, you’ll put yourself into a calorie deficit where you’re consuming fewer calories than you burn – and it’s creating a calorie deficit that causes weight loss, not the fact you’re not eating carbs.

The perils of swapping bread and potatoes for butter and pistachios 

Most people who cut carbs replace their starches and sugars with low-carb vegetables and proteins. That’s great. What’s not so great is when a low-carb diet turns into a high-fat diet because you’re swapping out your starches for high-fat foods such as coconut oil, nuts and seeds, avocados and full-fat cheese.

IT’S SURPRISINGLY EASY TO GAIN FAT WHEN GOING LOW-CARB, PLUS YOU’LL FEEL TIRED, IRRITABLE AND HUNGRY.

There’s nothing wrong with these foods per se, fats are far more calorie dense than carbs (containing nine calories per gram, whereas carbs have four calories per gram). So swapping out carbs for fats can be surefire way to reverse any calorie deficit and turn it into a surplus, undoing any work.

Two slices of bread, 100 grams of cereal, a medium sweet potato, a banana and a flapjack bar come in at 800 calories altogether. But the same calories from fats is a much smaller volume of food. In fact, 100 grams of mixed nuts and 1 and-a-half tablespoons of olive oil is all you’ll get for the same 800 calories.

The mistake low carbers make is to drastically ramp up their fat intake, and while it’s true you can eat a little more fat if you’re cutting carbs, it’s much easier to over-eat fat than carbs. And if you go into a surplus of calories, you’ll gain fat.

When you add in the fact that you’ll feel like crap for the first week or two of going low carb, and that low-carb diets are insanely difficult to stick to long-term, it’s safe to say that such a drastic approach is not a good one.

Why carbs are crucial

You can survive without any carbs in your diet, but there’s a difference between survival and getting what you want- results.

If you want to lose fat optimally, maintain your strength and energy, and lose weight and keep it off, carbs are critical. That doesn’t mean you can stuff your face with muesli, chips and spaghetti though. You need the right amount of carbs – and preferably at the right times.

How much should you be eating?

Your carb intake should be based on your activity level, as carbs are your main source of energy, the more active you are, the more you need. The best way to do this is to base your carbs off your total calorie intake.

For weight loss, men need roughly 24 to 30 calories per kilo of bodyweight per day, while women need 22 to 26 calories per kilo. The more active you are, the higher your multiplier, so guys training hard four or more times per week for instance should go for 28 to 30 calories per kilo. Within that, you can tweak your carbs to your total calorie intake.

While no food should ever be banned completely, it makes sense to choose more nutrient-dense carbs and ones that are higher in fiber – so whole-grains like brown rice and quinoa – as well as white and sweet potatoes, fruits and vegetables. These should make up at least 80% of your carb intake, then you can have 20% leeway for more junk-style carbs.

Carbs can be eaten at any time, but for optimal results, eat most around your workouts. Before training they’ll be used for energy so you get a better session, and post-workout they aid recovery.

Carbs: your new best friend 

You will lose weight on a low-carb diet (at least in the first few days, which includes a large portion of water). But that alone doesn’t make this the best dieting approach. In fact, it’s surprisingly easy to gain fat when going low-carb, plus you’ll feel tired, irritable and hungry, all of which mean a low-carb diet isn’t only unnecessary, but potentially damaging to your long-term health and fat loss too.

Look at carbs as a macronutrient that will need manipulating from time to time, depending on your goals and activities. Don’t jump on the bandwagon of quick weight loss- always think for yourself. Get to know your body and what works best for it. Are you on the go all the time, training hard virtually every day and looking to get stronger and build muscle? Then carb up!! Carbs are not a bad thing!!

Are you on a fat loss quest, a little on the lighter side, and maybe not so active day-to-day? You can still eat carbs, you just may want to ease back on them slightly.

As always, the extreme approach doesn’t work. What works is a method that’s based on you – your goals, your body type, and your preferences. Knowing your body, label reading and hard work to achieve your goals are the way to win. These are the basics. THE BASICS ALWAYS WIN!!

KETO DIET: THE BASICS

 

Keto Diet: The Basics and free Keto Diet ebook

In the past few years, the Keto Diet, along with ketones have exploded in popularity due to the discovery and exposure of them on several health shows, such as Dr. Oz and The Doctors. Just as with anything else, some people love and swer by the Keto Diet, while others are not as trusting, souring on the diet as a whole. This article is about the basics of the Keto Diet, a few pros and cons and a free ebook link.
NOTE: This article (and this site) is not a substitute for sound medical advice. Please consult your medical care provider for any and all health-related questions.
Here are the basics of the keto diet:
This diet (and its many varieties) boasts of turning the body into a “fat burning machine. It is based on getting the body in a state of ketosis, or a survival mechanism that burns fat when food intake is low (akin to surviving starvation).
On this diet, the consumption of high-carb foods will produce glucose (easiest molecules in body to use as energy). Glucose is processed by insulin to mainline the glucose throughout the body via the bloodstream. Fats are stored as they are not needed- the glucose is the preferred energy source. Cutting carbs will induce the body into a state of ketosis, hence “Keto”.
The idea of a properly maintained Keto diet is to get the body in a constant state of ketosis or fat burning primarily through cutting carbohydrates.

BENEFITS OF THE KETO DIET

The Keto Diet in all of its forms offer quite a few health benefits. Here are a few of them listed (you can look up the rest via the links provided at the end of the article).
Brain health and brain function
Weight loss/maintainence
Greater proportion of weight loss will come from abdominal area
Reduction of Blood Pressure
Reduction of Blood Sugars and Insulin
Appetite Suppression

With its burgeoning popularity plus its benefits, the Keto diet will no doubt become more popular as time goes on. On the other hand, experts critically pan the Keto diet, citing it is unsustainable for sustained weight loss. One sticking point the experts will point to is the excessively high fat content of the diet itself (upwards of 70-plus percent) is diametrically opposed to the longstanding USDA recommendations that fat content of all food top off around 30-35%. There is no evidence that the Keto diet will lend to sustained weight loss, primarily for those battling diabetes and heart disease.
All in all, the Keto diet is not going anywhere. Please do your due diligence and determine if the Keto diet is right for you.

 

SOURCES

http://www.ruled.me/guide-keto-diet/
http://www.thedailymeal.com/healthyeating/keto-ranked
http://www.lowcarbdiets.com
http://www.reference.com/ketogenicdiet-benefits
http://www.ketodietebooks.com/freeebooks.aspx
http://www.thedailymeal.com/healthy-eating/keto-ranked-worst-diet-healthexperts/010418
http://www.charliefoundation.org