Diet and nutrition articles for weight loss, muscle growth, and strength! Learn how to eat right, stay healthy, build strength, lose weight, gain muscle, burn body fat, get stronger, and transform your body forever!
5 Effective Natural Ways To Boost Your Slow Metabolism
Metabolism is the rate at which your body burns calories to convert them into energy. Your metabolism rate affects your health because it’s your body’s method of manufacturing energy and also impacts how quickly you lose or gain weight. Once it slows down, your body will undergo changes that can negatively affect your quality of living.
Various factors influence the metabolism rate, such as genetics, age, sex, muscle mass, and activity levels. A slow metabolism can cause excessive weight gain, which increases your risk of body weight-related conditions. In addition, it exposes you to risks of diabetes and other life-changing medical conditions.
It’s important to note that you can’t totally control your metabolism since genetics is a factor that affects it. However, you can still do things to manage it to help yourself be healthy. With that in mind, here are effective and natural ways to boost your metabolism.
1 – Increase your protein intake
Protein is a helpful nutrient for boosting your metabolism rate. It does so through a process called thermogenesis, in which your body uses about 10% of its calorie intake for digestion. Protein also takes longer to burn than fat, which makes your body use more energy to absorb its nutrients.
An easy and appealing way of increasing your regular protein intake is adding whey protein powder to your smoothies. According to a study, whey had greater fat oxidation and thermal effect. Fat oxidation is the process of breaking down fatty acids, while the thermal effect provides the body with extra energy for burning calories.
2 – Eat smaller meals throughout the day
It may sound counterintuitive, but adding smaller meals to your diet can help fasten your metabolism. A study expounds how eating multiple small meals spread throughout the day can keep your metabolism active. Hence, even a reputable Kansas City weight loss facility won’t stop you from doing it, just as long as you continue to eat healthily.
You can integrate the first point in this one by eating and drinking protein in your small meals. For example, you can try six small meals with a total of 300 calories each. Furthermore, smaller meals throughout the day can help maintain your sugar levels to prevent an insulin spike that may lead to weight gain.
3 – Drink coffee
Except for having a caffeine allergy, you should drink coffee. Chalk this up as another benefit people can gain from consuming caffeine. However, to increase your metabolism rate, the coffee you drink must fit the necessary health standards.
Your coffee must have reduced amounts of syrup and cream, or it shouldn’t have either. Coffee is a great source of energy and can improve energy levels during exercise. It helps you work harder and longer, which enhances your body’s fat-burning capability.
4 – Sleep in lower temperatures
Sleeping in a cool room won’t only help you rest better, but it also improves your metabolism. Sleeping at a low temperature increases the percentage of brown fat in your body. Brown fat is a special type of body activated when you get cold and also has more mitochondria than white fat.
Mitochondria help in burning calories and deliver the energy your body gets from fat to your cells. Brown fat contains more mitochondria, which makes your metabolism active even while you’re sleeping. Sleeping in light clothing and reducing your bedroom temperature can double the amount of brown fat in about four weeks.
5 – Build more muscle
Just by increasing your muscle mass you can effectively increase your metabolism. Muscle is vascular (has veins) and requires energy to maintain, unlike body fat. The more muscle you have, the more energy it requires to maintain. So, by simply building more muscle, you can effectively increase your metabolism!
Improving your metabolism doesn’t take a lot of work. Instead, it takes adjusting your lifestyle accordingly to prevent quickly gaining excessive body weight. Watching what you eat and adding healthier options to your diet are some of the things you can do.
You don’t have to adopt all of these ways at once, only the ones you’re comfortable with. Start easy and slowly, and then gradually include other ways, and you’ll feel the improvements in a matter of time.
Though not a medical professional, Hodge Racter knows a lot about medical topics, including testosterone replacement therapy (having undergone the procedure himself). Today, he remains spry and energetic despite his age, and on his free days, he spends time with his wife and two dogs.
Are you tired of always doing the same diet and not achieving your weight loss goals?
Cheer up because it only depends on you and the effort you put into it. It will always be easier if you start making small achievements until you reach your final goal.
When it comes to losing weight, advice is not lacking. Magazines, books and websites claim to have discovered the key to losing weight definitely: from diets that eliminate fat or carbohydrates to diets that promote the consumption of “superfoods” or special supplements.
With so many contradictory tips and so many weight loss options, how do you know what diet might be effective for you? Below you will find some suggestions for choosing a weight loss program that is right for you and also you get those easily with Amazon promo codes.
Involve your doctor in your weight loss efforts
Before starting a weight loss program, talk to your doctor. The doctor can review any medical problems you have and any medications you take that may affect your weight. And will advise you on the program that is most appropriate for your case. In addition, they can talk about how to exercise safely, especially if you have problems or feel pain when performing your usual daily tasks.
Also, talk to your doctor about weight loss plans you may have tried before. Be honest with the doctor about fad diets that you are interested in trying. The doctor may also direct you to weight loss support groups or you may be referred to a registered dietitian.
When evaluating weight loss plans. Ask yourself these questions:
Before starting a specific weight loss plan, take some time to get all the possible information about it. Keep in mind that just because a diet is popular or your friends are following it does not mean that it is the right option for you. So, first, ask the following questions:
What does it consist of?
Does the diet plan offer general guidelines that you can adjust and adapt to your situation? Does it require you to buy special foods, supplements, medications or injections? Do you offer support online or in person? Does it teach you to make healthy and positive changes in your life to help maintain weight loss?
Who is behind the diet?
Who developed the weight loss plan?
What are your qualifications and experience?
Are there solid scientific research and foundations that support your weight loss approach?
If you go to a weight loss clinic, what expertise, training, certifications and experience do doctors, dietitians and other staff members have?
Will the staff work in coordination with your GP?
What are the risks?
Could the weight loss program be harmful to your health?
Are recommended medications or supplements safe for your situation, especially if you have a health disorder or take medications?
What are the results?
How much weight can you assume you will lose?
Does the weight loss plan say that you will lose many pounds in a very short time? Or that you can treat specific problem areas of the body?
Do you show before and after photos that seem too good to be true?
Can it help you maintain your weight loss permanently?
In order for a diet to be healthy and balanced, it must contain all vital nutrients in adequate amounts so that a person has all their needs covered and has no deficiencies.
Proteins, carbohydrates and fats are the only nutrients that provide energy or calories and need to be consumed regularly in relatively large quantities for survival.
Vitamins and minerals are required in smaller proportions. Of vitamin C and zinc it should only take a few milligrams. Even less would have to ingest vitamin B12 as, folate or vitamin D .
To achieve these goals, the diet must follow these tips:
1) Variety of Foods
The variety of nutrients is obtained by eating all kinds of food. They must be added from all groups (cereals, fruits, vegetables, oils, dairy products, meats, etc.), since no food contains all the necessary nutrients by itself.
As indicated by Angeles Carbajal Azcona, professor of nutrition at the Complutense University of Madrid, “it is recommended to consume 30 different foods (in a certain minimum amount) per day (on average one week).”
2) Eat More Fruits and Vegetables
The diet should include a large amount of plant-based foods, while taking those of animal origin in moderation. A clear example is the Mediterranean diet, which promotes the consumption of cereals, fruits, vegetables, vegetables and legumes. It also includes fish, olive oil and moderate intake of meat and animal fats.
Vegetables contain water, carbohydrates and fiber. On the contrary, they do not have much fat and no cholesterol. They also have almost all minerals and water-soluble vitamins.
3) Reduce the Intake of Industrial Pastries
Industrial pastries, sweets, snacks, sausages, ice cream or fast food can be consumed, but in moderation.
It is important to eat everything, but also in the right proportions. Health experts and community medicine, suggests in this guide the ratios to be taken from each food.
Fish and Seafood
3-4 Servings / Week
3-4 Servings / Week
3-4 Servings / Week
3-7 Servings / Week
2-4 Servings / Day
3-6 Servings / Day
2 Servings / Day
3 Servings / Day
Bread, Cereals, Rice, Pasta and Potatoes
4-6 Servings / Day
4-8 Servings / Day
Daily (at least 30 minutes)
5) Moderation in Quantities Consumed
The diet must provide the amount of energy necessary for proper functioning of the body. In addition, it is convenient to eat moderately to avoid obesity.
This measure prevents diseases related to excess weight, such as high blood pressure, cardiovascular diseases, diabetes and some types of cancer.
6) Five Meals a Day
Another key to a healthy diet is the correct distribution of food. Most experts recommend that you make five meals a day (breakfast, snack, lunch, snack and dinner).
7) That is Appetizing
A healthy diet does not have to be an extreme effort for anyone. It must be designed in such a way that it is rich and appetizing. Otherwise, following it would become very complicated and would likely not last.
8) Good Amount of Liquids
As health experts indicate, water is essential for the maintenance of life. The recommended consumption is 1 or 2 liters a day, or what is the same as about 4 to 8 glasses.
Starting a gluten free diet can be a bit awe-inspiring. All around the world, whole grain food is most preferred. However, some people have digestive issues like celiac disease and gluten sensitivity. So they have to avoid diets that contain gluten in rich quantities. And some people find it makes for a great weight loss diet!
But no matter your reason for starting a gluten free diet, with only a little effort and dedication, you can be well on your way to better digestive health and weight loss. All you need is a simple diet plan, like this one, to follow regularly. After which you may find a gluten-free diet is more enjoyable to you.
And in this ultimate guide for a gluten free diet, we have some great tips to help make gluten free eating easier for you!
What is Gluten?
Most people don’t really know what “gluten” is. So, first of all, let’s talk about it!
Gluten is a specific type of protein found abundantly in foods like barley, rye, oats, wheat, and spelt (remembered easily as B.R.O.W.S.).
How to know if you are Gluten Intolerant or not?
Gluten intolerance has many symptoms. But diagnosing it on your own can be quite challenging. The reason being there is a broad range of inflammatory response that is caused by gluten intolerance. And most of them are internal or very subtle. So this systematic inflammatory response can never truly be diagnosed without medical testing.
However, the first step in diagnosing gluten intolerance, or some issue related to your villi, is determining if you have any symptoms of gluten-intolerance. Then, to officially diagnose gluten intolerance, you will need to take 2 more steps:
Eliminating gluten from the diet for some time and reevaluate your symptoms
The same goes for diagnosing Celiac Disease.
What is Celiac Disease?
Celiac disease is an extreme form of Gluten Intolerance. And it is a condition that is triggered only by ingesting gluten.
When a person with Celiac Disease consumes gluten their intestines have an extreme inflammatory response, similar to other allergic reactions, and tries to fight off the unwanted proteins.
This mere consumption of gluten then causes damage to small intestines. And over time leads to loss of organ tissue and even organ failure. This internal damage also leads to the inability to absorb nutrients properly, eventually causing weakness.
Additionally, the long-standing utilization of a gluten-containing diet by people having celiac disease is susceptible to having everlasting health tribulations, such as:
Other autoimmune circumstances
Reduced bone compactness
Generally, one out of a hundred people are susceptible to having a celiac disorder.
How long do you need to be on a gluten free diet to see noticeable results?
If you notice some of the symptoms of celiac disease or gluten intolerance, you should go gluten-free for a minimum of two weeks.
However, for the complete elimination of the disorder, it is recommended to be on at it for almost three months. That is the correct time in which your villi come back to the normal state, and the small intestine restores usual health standards.
What you can’t eat on a Gluten-Free Diet
If you want to be on a gluten-free diet, then you need to know what is in everything you consume. To be gluten free, you cannot eat anything that contains barley, rye, oats, wheat, or spelt.
That means no:
*Unless they are Certified Gluten Free.
Though it may seem like there is a lot you can’t eat on a gluten free diet, there is far more you can eat. You just have to change your habits and find new things you like. That may be a gluten free version of your favorite baked good, pasta, or bread. Or it could be something new entirely!
Here are all the healthy and enjoyable things you can eat on a gluten free diet!
Meat & Fish
Fruits & Vegetables
Nuts & Seeds
Most Herbs & Spices
Beans & Legumes
So, really, all you are doing on a gluten free diet is eliminating one unnecessary food group! Which then leaves more room for all the rest!
What is Tofu? And why you need a Super Tofu Press?
Tofu is a gluten free high protein and low-fat product that is created using soy milk. It is packed in the water, much like a sponge. And to get the original flavor of tofu, you need a super tofu press to drain out the extra water.
Tofu is highly recommended for people with gluten-intolerance due to its low fat and high protein content.
Fitness Benefits of a Gluten-Free Diet
A gluten free diet can be very beneficial to anyone. Especially for those suffering from a celiac disorder.
Benefits of a Gluten Free Diet include:
Relieve digestive issues and even improve nutrient absorption
Cure constipation and diarrhea
Decrease gas and stomach bloating
The Final Word on Gluten Free Dieting
Today 1% of the general public has stomach issues, primarily associated with small intestine villi. And gluten intolerance is the main cause.
Starting a gluten free diet can help fix this issue for most people. And by doing so, you will be able to get a completely healthy intestine and stomach.
Just follow this ultimate guide for gluten free diet, and you are well on your way to a healthy body!
Choosing a Safe and Successful Weight Loss Program
Weight Gain is a major concern among many of the adults and millennials in the modern world. To remedy it, there are a lot of weight loss programs offered to help you reduce the excess weight. We often see different programs through magazines, TV, newspapers, radio, and websites that promise to help you lose weight. These programs often include a combination of a diet plan and exercise activity to help you lose weight.
Now, there are different weight loss programs available to follow that caters to certain individuals. If you are interested in losing extra weight but don’t know which weight loss program is best for you, then this post will guide you in choosing the right one.
Before beginning your weight loss journey, it is essential that you talk to your doctor. You might have a medical condition that restricts you from doing a certain exercise. Or you might not able to follow certain diet-plan due to medication. So, it is important that you consult with your doctor before beginning any new diet or exercise program.
You will also get important information regarding your optimal BMI, weight, and other health-related information from your doctor or health-care professional that will help you to choose the right weight-loss program for you.
Things to Consider in a Weightloss Program
There are a variety of factors that composite a good weight loss program. A single weight-loss plan will not be suitable for everyone as it will change upon an individual’s need. To choose a diet plan that will meet with your liking, you should consider the following things:
Cost and Time
Some weight-loss programs are much more costly than others as they demand you to buy certain exercise equipment and meals. Some weight-loss programs also include visiting clinics and support meetings. So, you need to spend your time when you follow these types of weight loss plans.
If you have time and money, then you can choose any premium weight loss program. However, if you have limited time and budget, then you should definitely try a different weight loss plan as it may interfere with your day-to-day life.
Your current health condition also affects how you choose the weight-loss program.
If you are on daily medication or have any condition that restricts you from following a certain diet, then you should choose your weight-loss program carefully. For example, some people cannot run for long or lift heavy weights because of certain cardiac or bone conditions. So, they should carefully choose their weight loss program as it may interfere with their condition.
As mentioned earlier, it is best to consult with your doctor before choosing a weight loss program.
There are different diet-plans present in different weight-loss programs. You should pick one that suits you best.
A flexible diet-plan has food items from all food groups and doesn’t restrict you from having certain food types. It is good for people who are new to weight loss programs and young people.
A balanced diet plan is like flexible dieting but puts restrictions on how much you can intake certain food items. It is a safe and healthy diet-plan and is suitable for young and older people alike.
Other plans like high-protein, low carbohydrates, low fat, and low calories include a severe restriction on certain food types. It will give you a rapid weight loss than the aforementioned types, but you should choose carefully as they do not suit everyone.
Some other factors that you should consider are the risks and the success of the different weight loss programs. Some programs will have inherent risks but may give you quick success in reducing weight. While others don’t have high risks or good success.
You should do some research behind the science and technique of each weight loss program. Then choose the one that you think is best for you.
The experts at the Mayo Clinic have created a popular weight loss program that is suitable for most people. It includes good guidelines to lose excess weight along with living a sustainable life.
You should follow this plan if you intend to live a healthy lifestyle and have a diet that sticks with you for life.
The two main parts of this program are the losing and living phase. The losing phase happens for the first two weeks where you lose up to 5 kilograms by modifying your diet. The living phase helps you to keep your optimal weight permanently. It is a lifelong approach.
The Mayo Clinic diet plan encourages you to have a good amount of healthy foods that are low on calories such as fruits, vegetables, and whole-grain meals. You also get lean protein food items like fish, unsaturated-fats, etc.
The thing to know is that this food-plan doesn’t eliminate any food items for you to have. You can eat everything but in certain portions.
Also, this plan also encourages you to do at least 30 minutes of exercise every day. You should also be active throughout your day like taking stairs instead of the lift, etc.
By following this plan, you not only get to reduce your weight, but you also reduce your chances of developing chronic health conditions; such as diabetes, heart-related problems, high cholesterol, High Blood Pressure, etc.
This plan is one of the most practical and sustainable weight-loss programs for all that you can follow all your life.
When you’re dieting, it’s always recommended to track your weight using weighing scales.
2. Intermittent Fasting
This diet-plan is now the most popular among the young generation. Intermittent fasting includes a time period throughout the day where you can eat and then fast for the rest.
There are different forms of Intermittent fasting that exist today based on the time periods and calories such as 16/8, 5:2, etc.
In the 16/8 method, you can only eat for 8 hours per day and continue fasting for the other 16 hours per day.
In the 5:2 method, you should only take around 500-600 calories for 2 days per week and continue your normal diet for the rest of the days.
By restricting the time and calories that you should intake, Intermittent fasting works well in reducing your weight. If you don’t eat too much in the rest of the time, you can see significant weight loss by following this program.
Studies show that intermittent fasting can reduce up to 8 percent of your weight in just 5-6 months. It can also reduce your belly fat, which is the most harmful fat in our body, by 4-7%.
Research into the intermittent fasting also shows that it can improve your mental health, increase your insulin sensitivity, and reduce inflammation.
Intermittent fasting is a popular weight-loss plan with a lot of health benefits. But it also has its fair share of risks. While it is generally safe for young and healthy people to follow, the same cannot be said for people with a medical condition. People with diabetes, eating disorders, low weight, and pregnant women should talk with their health care professional before following this diet.
3. Paleo Diet
Another popular weight loss program along with intermittent fasting is the paleo diet. It follows the principle of eating foods that our ancestors took before they developed agriculture to lead a healthy life.
Weight gain along with the chronic diseases that plague the modern world can be linked to modern processed foods. If you avoid these foods, then your weight automatically reduces.
In the paleo diet, you get to eat food that is rich in lean protein such as meat, nuts, and seeds; along with different fruits and vegetables. You also limit the food that is processed and rich in calories such as sugar, dairy, etc.
Now, there are different versions of the paleo diet available that includes and restricts different food categories. But overall, following the paleo diet, reduces the number of calories you intake every day.
Studies show that by following the paleo diet, one can significantly reduce their weight along with harmful belly fat. As you intake only foods that are rich in proteins, you get to reduce the risk of developing heart-related problems, high cholesterol, and diabetes.
Like Intermittent fasting, the Paleo diet has risks for some people. People who have kidney problems or other related conditions cannot intake high-amount of calories. So, they should consult with their doctor before following this diet.
It also restricts you to have whole grain and dairy that are healthy and nutritious.
4. Plant-Based Diet
In a plant-based vegetarian diet, you are restricted to have anything outside of plant-related food items.
Foods such as meat, dairy, eggs, honey, and other animal-derived products are restricted in this diet. Plant-based items such as whole grains, vegetables, and fruits are encouraged in this diet.
This diet works well in reducing weight as it contains food that is high in fiber and starch. It keeps your stomach full for a long time, thus reducing the number of calories you intake every day.
Studies too show that people who follow a vegan diet can reduce their weight significantly while also reducing their risk of having heart problems, diabetes, and other chronic conditions.
While the plant-based diet is safe for everyone, you get to lose nutrients such as Vitamin B12, D, calcium, zinc, iodine, etc that are exclusively found in animal-derived products.
5. Low Carb & Low Fat Diets
Low carb and Low fat diet-plans have been popular for decades because of the results they provide in reducing excess weight.
The Low Carbohydrate Diet focuses on intaking a high amount of proteins and fats while limiting foods that have carbs.
Studies have shown that these diet plans are good in reducing your weight; especially the harmful belly fat. They can also reduce your risk of developing heart disease, high cholesterol, high Blood Pressure, and diabetes.
While these diet plans are generally considered safe and good for everyone, they are not suited for all. While some may feel good on the low carbohydrate or low-fat diet, others may feel miserable.
You have to understand that there is no perfect weight loss plan that works for everyone. So, you should carefully consider all the factors and choose the one that suits you best. We hope you got some information on choosing a successful weight loss program to live a long healthy life.
Many people are sure that active sports and a keto diet are not compatible. They believe sports records can be set only by absorbing a lot of protein and carbohydrates. So, let’s see how a keto diet training differs from the usual training methods of others.
Technically, all types of regular physical activity can be attributed to two types:
Aerobic Exercise: Low-intensity and high-duration exercises, such as long-distance running, low-intensity aerobics, walking, and cycling.
Anaerobic Exercise: High-intensity and short-duration exercises, such as strength training, Crossfit, and short-distance races.
In a state of ketosis, our body is predisposed to an aerobic type of physical activity. Glycogen, which is stored in the muscles, can be spent in one marathon. But there are great fat reserves in the body of even a very slender person. So there will be enough ketones for a very long period of physical activity.
Keto Diet and Strength Training
First of all, let’s determine for what purpose you are using a combination of a keto diet plan for athletes and strength training.
Option A: You are already on a ketogenic diet and would like to increase muscle mass and strength. In this case, it is worth keeping a positive balance of daily calorie intake; taking into account regular training, and maintaining the perfect keto ratio of 20/75/5. Sometimes, a slight shift towards protein is precisely recommended in cases where the goal is to increase muscle mass. Read some reviews on the best keto protein powder to learn more. Also, your proportions may change slightly to 25% of calories from protein, 70% of calories from fat, and 5% of calories from carbohydrates.
Option B: While in ketosis, you are trying to reduce body weight, in particular, get rid of excess body fat. Here, of course, the calorie balance should be negative while maintaining the same classic keto ratio of 20/75/5.
However, no matter which option you choose, the pros and cons of the keto diet during strength training remain the same and comply with the following parameters:
Training frequency: No more than 2-3 times per week. After several weeks from the beginning of strength training, it is advisable to break the trainable muscle groups by days – training each muscle group once a week.
Selection of Exercises: Without a doubt, preference should be given to compound exercises. Ideally, these should be free-weight exercises. But if you replace them with exercise machines due to poor technique or old injuries, this would be a worthy alternative.
Repetition Mode: It is optimal to adhere to a range of 5-8 repetitions in working sets. You should select your working weight within two sets into the exercise.
Training Duration: Workouts should not exceed one hour, provided that you exercise at a calm pace. Thus, you will get 5-6 exercises for 3-4 sets.
Understand that the main task of this type of load on the musculoskeletal system is to stimulate the production of hormones – testosterone and growth hormone. This production begins after the training is complete, and the rest and recovery phase begins. That is why strength training should not be frequent.
Intermittent fasting, with the right approach, in combination with a keto diet, will help in the production of growth hormone.
Our advice is to treat regular strength training as a daily routine. This is precisely the place it should occupy in your life. And most importantly, remember: the main influence on metabolic processes is not in what to eat before your workout on a keto diet, but after – in the recovery period. And special attention must be given to the quality of recovery. First of all, use stress-reduction techniques and take care of healthy sleep.
Do you practice keto diet and strength training? Do not hesitate to share your thoughts in the comment section!
About the Author: My name is Adam Reeve and I have been a professional personal trainer and fitness instructor for over 10 years. Also, I’m a life coach, wellness writer, and low carb diets, enthusiast.