Dangers of Sugar and Junk Foods

Junk food is any type of food that is full of calories and deficient of nutrients.  Junk and fast foods are on the rise due to the ease of preparing them, as well as the low price tag associated with them. On the other end, sugar has a devastating effect on your body. When you take sugar, you spike up your insulin levels, slow metabolism and create a lot of damage to your body. Though we may feel the need to take sugar and carbs, especially when doing intense jobs such as working in https://towtruckfairfax.com/ or participating in intense sporting activities, there are many healthier alternatives we can subject our bodies to and achieve the best in our metabolism.

Here are a few of the side effects of taking sugar and junk foods in our bodies.

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How to Stick with a Plan Effectively

visualizeWe always start any new project with the best intention in mind. However, it is easy to lose traction and control of our plans. Life can get in the way and we lose the motivation to work towards meeting our goals. Slowly and eventually, we land back to the floor. In whatever you want to achieve, be it a small goal or a complex one, careful planning and discipline are very important and these two may be the reasons behind your success or failure.

There are small changes and thing you can do to your life, to set yourself on route to success. Let’s see what can be done;

Visualize

You need to visualize yourself achieving a certain goal. Big goals can be a bit overwhelming especially if they require actual lifestyle changes. The good thing about adopting certain changes in your life is that you will feel radically different in a very good way. Whenever you feel your motivation is going low, visualize your goals and ask yourself why you started in the first place.

Do it now

Procrastination is a killer of dreams. You need to weigh on your plan now and not later. It can be tempting to skip a morning workout in admiration of sleeping for a few more hours but in the end, your motivation to work out the next day will significantly dip. You need a high level of commitment and discipline to achieve your goals. You need to rely on pure willpower to do something and try to figure out how the long-term happiness you will gain.

Be accountable

You need to be accountable to yourself for the actions and decisions you make about your life. Additionally, you can try talking to a friend about the things you want to achieve and let them keep you on track to achieving these things. It can be very important to feel accountable to someone else other than yourself. You can try to create the same accountability and motivation among groups. You can join a membership club where you all work towards motivating each other.

Make it smaller

Goals
Goals

There is no need to create so big goals that are going to make you struggle to achieve them. You can break down a large project into smaller parts and try to conquer each part step by step. Instead of looking for a big motivation to meet your big goals, work on small lifestyle changes that can bring the best out of you. Work on eliminating all the vices that hinder you from achieving your goals.

Environment

It can be extremely hard to meet your goals if you are in the wrong environment. You need to surround yourself with success to meet success. Surround yourself with people who question your decisions and actions and make you feel the change when you do not do things the right way. If you surround yourself with people full of negativity, nothing positive will come out from the whole process. If you surround yourself with people who make you spend money lavishly and have no accountability towards your plans, then count success as something that will not happen to you. Surround yourself with people who push you to achieve the best version of yourself.

How to Lose Weight Fast and Effectively

sugarThere are endless supplements, diets and meal replacement plans that claim to ensure a rapid weight loss. However, most of these methods lack any scientific evidence. However, there are scientifically backed strategies that can have an impact on your weight management plan. These strategies include keeping track of your calorie intake, exercising, intermittent fasting and reducing the number of carbohydrates in your diet.

Let us look at these strategies in details

Cutting back on sugar and carbs

The most important part of your weight reduction plan is to cut back on sugars and carbs. When you cut down on sugars and carbs, your hunger levels go down because of reduced insulin spikes. This means you end up eating very few calories. Instead of your body burning energy stored in glucose, it will turn to burn fat in a process known as ketosis.  This means if you cut on carbs, your body will have lower insulin levels. This causes your kidney to shed off extra sodium and water in your body. This is the reason you will notice a reduction in bloating and water weight. When you cut back on sugars and carbs, you will notice up to 10 pounds shed off in the first week of your diet plan.

Change your diet

dietYour diet should be composed of fats, proteins, and vegetables. When you have your meals including these three vital elements, it will automatically bring up your carb intake to the recommended levels of between 20 and 50 grams. You will get these carbs majorly from vegetables. Good protein sources include beef, pork, lamb, chicken, trout, salmon, shrimp, and whole eggs. Some of the best low carb vegetables include broccoli, cauliflower, spinach, tomatoes, kales, cabbages, lettuce, and cucumbers among others. Best fat sources include olive oil, avocado oil, coconut oil, and butter.  You should only try to eat when you are hungry and do not exceed three meals a day.

Lift weights

You should try to lift weights at least 3 times per week. Combines with exercising, it can be greater to trigger your human growth hormone. The best option when it comes to exercise is to go to the gym about 3 to 4 times per week. Do some warm-up exercises and lift some weights. If you are a newbie to the gym, you may ask a trainer for help. When you lift the weight, you will burn a lot of calories and this will aid in preventing your metabolism from slowing down. A slow metabolism is a common side effect during the process of losing weight. Studies also show that you will stand to gain some pounds of muscle while losing weight. If you don’t like lifting weight, then doing some cardio exercises can be great for you.

You can take a day per week where you eat carbs, preferably on Saturday. It is very important you stick to healthy carbs such as quinoa, rice, sweet potatoes, and fruits. You only need one higher carb day and no more. If you start doing carbs more than once per week, you will ruin your weight loss plan.

 

 

 

 

Introduction to Ketosis and Ketogenic Diet

ketogenic dietA keto diet is one that is very low in carbs, a diet which turns your body into a fat burning machine. Keto diet comes from that fact that when you deprive the body carbs, it produces small fuel molecules known as ketones, which act as alternative fuel to the body. The body uses ketones when blood sugar is in short supply. Ketones are fuel sources which are produced when you eat very low carbs with a moderate amount of proteins. Normally, the body uses carbs and quickly breaks them down into blood sugar.

Ketones are produced in the liver from fats and they are used to fuel the body including sustaining the working of the brain. The brain is a very hungry organ that consumes a lot of energy during the day. It can’t run on fats only as it needs glucose or ketones.

 

Ketogenic Diet

Once you are on a ketogenic diet, the entire body switches the utilization its fuel supply and runs totally on fat. This triggers insulin levels to become very low and a fat burning process dramatically increases. This means that your body can easily access fat stores and burn them off. This technique can be very great if you are trying to lose weight. Being on a ketogenic diet comes with other benefits such as feeling less hungry and keeping you highly alert and focused.

While you are on a ketogenic diet, there are things you can eat and those you should avoid. Natural oils such as butter, olive oil and sunflower oil are a great source as they have zero carbs. Fish and seafood are an excellent source of protein and keto diet. Meat is also an excellent addition. Eggs are also good. Cheese and veggies make a great addition too. The most important thing is to try to keep carbs intake below 50 grams, optimally below 20 grams.

 

What to Avoid

ketoWhile on a keto diet, you should try to avoid foods that have a lot of sugar and starch. This includes foods such as bread, rice, pasta, rice, and potatoes. You should also avoid bananas, potatoes, bread, donuts, chocolate bars, soda, and candy.  When it comes to drinks, you need to stick to water, coffee, tea and some low instances of red wine.

There are a lot of benefits of doing keto diet from weight loss, to increased energy levels and therapeutic benefits. With a keto diet, you can also control your blood sugar, have an increased mental focus, increased energy, controlled blood sugar and cholesterol and well as avoidance of insulin resistance.