Showing posts with label Eating. Show all posts
Showing posts with label Eating. Show all posts

Lose Weight by Eating

 Breakfast Recipes


1. Egg Salad:






Serves 6


Ingredients
1/3 cup of finely minced white onion
½ cup of mayonnaise
12 large eggs
1-teaspoon salt
½-teaspoon ground mustard
2 tablespoons melted butter
1-teaspoon black pepper
Instructions
1. Place eggs in a pot of water. Let this boil for 10 minutes,
pour the water from the pot, and replace it with cold water.
Let the eggs sit in the water for 2 to 3 minutes.
2. Take out the eggs and peel them. Using an egg slicer, chop
the eggs into ¼-inch pieces. Add the remaining ingredients
and refrigerate until ready to serve.

Total carbs: 1g





2. Keto Porridge:


Serves 1
Ingredients
¼ cup of crushed almonds
½ cup of hemp seeds
1 tablespoon of xylitol
1 cup of non-dairy milk
2 tablespoons of freshly ground flax seeds
¾-teaspoon pure vanilla extract
½-teaspoon ground cinnamon
1-tablespoon chia seeds
Topping
1 tablespoon of hemp seeds
Instructions
1. Mix ingredients except the topping and the almonds in a
saucepan and stir well until they are properly mixed.
2. Heat this over medium heat until it begins to boil lightly.
Stir once and let it cook for 1 to 2 minutes.
3. Remove from the heat, add in the ground almonds, and
pour into a bowl. Add toppings then serve right away.
Net carbs per serving: 4g













3. Avocado Salmon Breakfast:


Serves 1
Ingredients
60 grams of wild caught smoked salmon
2 tablespoons virgin olive oil
Celtic sea salt
Juice of 1 lemon
30 grams of fresh, soft goat cheese
1 ripe organic avocado
Instructions
1. Cut the avocado in half and remove the seed.
2. In a food processor, process the other ingredients until
coarsely chopped.
3. Place the cream inside the avocados then serve.
Alternatively, you could also cut the avocados into cubes and
the salmon in small pieces and mix them up together. Add the
rest of the ingredients with the goat cheese and mix well.
Net carbs per serving: 4g







FOR MORE Recipes

Keto Main Meals




















































4. Spaghetti Squash Casserole:


Serves 4
Ingredients
Sea salt and black pepper, to taste
3 ounces of Italian salami, thinly sliced
½ teaspoon of dried Italian seasoning
4 tablespoons of butter
½ cup of organic tomatoes, diced
1 large spaghetti squash, halved and seeded
1 cup of onion, diced
A handful of Italian flat-leaf parsley, roughly chopped
4 large pastured eggs
2 cloves of garlic, minced
½ cup of Kalamata olives, halved
Instructions
1. Heat oven to 400 degrees and place spaghetti squash on
rimmed baking sheet, cut side up. Spread 1 tablespoon of
butter on each half and sprinkle with black pepper and salt.
Bake for about 45 minutes to 1 hour.
2. As the spaghetti bakes, heat a skillet and add remaining
butter to it. Once melted, add onions, garlic, pepper, and salt
to taste. When the onion starts turning golden, add the salami
and tomatoes.
3. Sauté for about 10 minutes and add in the olives.
4. Once done, scrape off the flesh from the spaghetti squash
and mix it with the onion mixture. Create four wells in the
mixture and crack an egg onto each.
5. Place pan in oven and bake the egg whites cook through.
Just before serving, sprinkle some fresh parsley.
Net carbs per serving: 13.25g

Fasted Training vs Eating Before Workouts: Study Compares the Difference

 



There’s a lot of conflicting information when it comes to working out in a fasted state. Some schools of thought say it’s ok to workout fasted as long as you’re doing cardio and not strength training.

Others say that it’s perfectly fine to workout fasted doing cardio or strength training.

But the key is to figure out what works best for you. If you feel as though you need some fuel before working out, do so.

But keep in mind that eating before working out makes your body burn glycogen which is stored sugar in the liver.

If you workout fasted you have a better chance of burning your fat stores. This is especially true if you follow a low carb diet.

Your body will always burn its glycogen stores before fat.

Slowly build to working out fasted

If you’re new to fasting it’s best to work out after eating. Even if it’s a small meal you’ll have an easier time adjusting to your fasting protocol.

As your body becomes used to being in a fasted state you can start to test and see if working out fasted is better.

The benefits of working out fasted include:

  • Increased human growth hormone (HGH) levels which aid in fat loss and muscle growth.
  • Better performance (once your body becomes accustomed to burning fat)
  • You have the potential to have a more efficient metabolism

One study examined the benefits of metabolic adaptations due to endurance exercise training in the fasted state.

In the study:

  • 20 healthy males were assigned to two experimental groups for a 6-weeks. There was the fasted group (F) and the fed group who ate an ample amount of carbs before working out (CHO).
  • All subjects were active previously and were told not to participate in any strenuous activity other than the exercises prescribed in the study.
  • The F group did all training in the fasted state. The CHO group had a carb-rich meal 90 minutes before the training session.
  • The study found that the F group had more muscular oxidative capacity. The F group’s blood glucose didn’t drop like the CHO group. The study concluded to say that fasted training is a good tool for endurance.

Your body won’t lose muscle

Contrary to populate belief fasted training won’t inhibit muscle growth. The study I cited above, clearly points out that fasted training enhances physiological adaptations that can improve muscle growth and endurance.


If you are eating the proper amount of healthy calories per day you shouldn't worry about muscle loss while training in a fasted state.

The athletes' strength, anaerobic capacity, and aerobic endurance were not affected after such a long fast.

Dr. Fung highlights the fact that the body simply switches from burning sugar to fat. You have far more fat reserves on your body. This provides an almost boundless energy source for you.

This switch is most effective if you allow a 2 week adjustment period. A low carb diet also helps the body burn fat more effectively.

Vary workouts and fasting schedule

If you have frequent strenuous workouts it’s best to keep an eye out on your caloric intake.

Fasting makes it easy to go into a caloric deficit which is good for most people. But with the goal of gaining lean muscle, proper nutrition, and caloric intake is key.

Every day doesn't have to be a long drawn out fast for you to see results.

Eat more on days when you workout hard. Consider shorter fasts on workout days especially if you’re new to working out fasted.

Bottom line

Fasted training is a great way to increase strength and endurance. It allows you to burn more fat over time. It’s one of the best ways for your body to enter a peak performance state.

Eating healthy & working out but STILL not losing weight?

A person exercises every day and doesn’t eat that much. Yet, they can't lose any weight. What else should they do to try to lose weight?




I ran through the answers here and boy oh boy…I’m looking for someone around me that has a gun…
I’ve been a fitness trainer for weight loss for almost ten years now and every time when someone says “move more, eat less” doesn’t work, I silently pray for an earthquake or something.
I touched on this topic in my article but when someone says “oooh, just eat healthy and you will lose weight. Calories don’t matter”. I think…
Wait, what? After this claim my following question is this:

What do you do when you hit weight loss plateau when eating healthy? Eat even healthier? No. You reduce your calories because that‘s what drives weight loss.
The Real Problem
Why can’t you lose weight even when exercising and eating less (who knows how much less…)?
This is considering that one has no pathologies that inhibit weight loss.
That is a brilliant graphic by @Bdccarpenter which will explain everything.

  • First problem: people say they eat less but what does that even mean?
People say they eat less but that means nothing. You can eat less and still gain weight because you still overconsume calories.
In this particular study, subjects underreported their caloric intake by 1053 kcal/day!!!
This is crazy, right?
So eating less alone won’t make you lose weight. If you can’t lose weight - eat even less next week, and the next week, and the next week!
Until you see weight dropping. That means you finally hit that caloric deficit.
  • Second problem: people say they exercise everyday but…do they, really?

What do I mean by that? I’ve seen people “exercising”. They sit on a machine for 5 minutes and then do a set which takes 15 seconds to complete a set. Then - the same story again.
You have to realize this: weightlifting only burns about 300 kcal/hour. 400 kcal if you are a genetic freak. Don’t think that exercise burns heaps of calories. Those who claim differently probably want to sell you something…
Again, going back to that study. Subjects overreported their caloric expenditure by 251 calories! That’s almost an hour at the gym…
My tip
Over ten years, I have never ever had a client that didn’t lose weight if he had caloric deficit dialed in. None. Period.
That being said, there are many ways to do that:
  • Having a food diary
  • Using something like myfitnesspal
  • Adjusting macronutrient intake by increasing protein intake and lowering fats and/or carbs
  • Dramatically increasing physical activity levels
  • Using fat burners that ACTUALLY WORK!

  • Final Thoughts
Don’t get me wrong - I don’t say that you have to track your calories to the tiniest detail in order to lose weight.
You simply need to admit the fact that if you are not losing weight, you are not in a caloric deficit.
Then, ask yourself this: “what can I do to decrease calories even more? Can I eat less fats? Can I incorporate an hour of walk in my schedule? Can I use fat burner”?
Eventually, by doing this, you will find yourself in a caloric deficit and think: “Oh, okay. I was wrong. I ate less but not enough less”.