Weight Loss And Fitness Blog

The keto diet has been gaining a lot of attention recently, and for good reasons - it is a simple, satisfying, effective style of eating (that allows for a lot of eggs and cheese!) At its core, the keto diet aims to push you into a state of ketosis, making you use ketones for energy. This happens because you’re drastically reducing your carb intake (below 10% of total calories) which also depletes your glycogen stores. To some of you, this might sound counterproductive, but the keto diet is just a variation of the ‘if it fits your macros (IIFYM)’ style of eating. The main difference is that on the keto diet, you eat very few carbs and your fat intake is increased. This gives your body a steady stream of energy throughout the day (there are no energy highs and crashes, commonly seen in carb-rich diets) and each meal is more satisfying and more filling (both protein and fats take longer for the body to break down into usable energy). With that said, if you want to ensure that you sta

Everyone’s talking about the keto diet right now. People ask us all the time if it’s really different than IIFYM… and it’s not. It has a different macro ratio split, but ultimately you are still tracking your macros and eating the foods you want to eat inside those ratios. How do you calculate keto macros? It varies from person to person (and expert to expert), but usually the macro ratio falls within the following range: 60-80% of calories from fat 15-30% of calories from protein 5-10% of calories from net carbs (net carbs are your grams of carbs minus the grams of fiber… so you can still eat lots of veggies!) Regardless of the ketogenic macro ratio you use, your goal should be to eat as few carbs as possible, and the carbs you do eat should be high in fiber. Why should you consider a ketogenic diet? Your body uses carbohydrates (sugar) as fuel. By strictly limiting your carbohydrate intake you can force your body to burn fat instead. This new energy will come

During menopause, as a your body completes its fertile years, your hormone levels will start to fluctuate and you may experience symptoms like mood swings, hot flashes and weight gain. Your estrogen levels begin to drop and eventually reach an all-time low and stay there for the rest of your life. Low estrogen levels greatly increase your risk for health conditions like osteoporosis and heart disease. Many of these symptoms can be addressed by making some simple changes to your eating habits and you might be able to ease a lot of the discomfort while keeping your body healthier as you age. Start with the most direct approach – reduce calories and focus on low-calorie, nutrient dense foods. While this may seem like the hardest part, that’s actually where a macros-based diet shines. Committing to an IIFYM diet can help you succeed at losing weight during menopause, because counting your macros and planning your “treats” like pre-packaged junk foods, fried foods, alcohol and sugar