Your Health Firstly

Hey! I just found out a way to stay fit and healthy without seeking expert advice, wasting your money on synthetic or chemical solutions or heavy exercises but still be able to come down to your dream figure effortlessly.
As a matter of fact it's not about what you eat but how to eat.

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Top 5 Benefits Of Keto Diet

The ketogenic diet (or keto as it is affectionately called) is a popular diet which simply shifts your eating pattern to encourage your body to burn fat. It does not require any special food or a complicated book you have to read. It simply turns your body into a fat-burning machine. So Keto diet benefits are diet myths or they actually exists. Lets Explore.

Keto diet promises weight loss as well as fat loss. This diet plan is high in fats and low in carbohydrates. Basically, keto changes the way your body converts food into energy. You consume more fats than crabs; when the body does not have enough glucose for energy it starts breaking down the fat to make up for the deficit. Therefore, helping you lose body fat and eventually body weight.

Today, the Keto Diet is quite the trend and everyone seems to have an opinion about it. But we at InstaFitness believe that half knowledge is worse than no knowledge. So, here are some advantages and benefits of the Ketogenic Diet:

REDUCES YOUR APPETITE

When you are dieting, you tend to get hungrier. This is the main reason why people cheat on it. But the benefit of keto Diet is such that when you consume this low-carb diet, it automatically reduces your appetite while ensuring you get all the necessary nutrients.

BOOSTS WEIGHT LOSS

If you are looking for a short-term weight loss goal, Ketogenic Diet is the best way for you. As you increase the intake of food high in fats and low in carbohydrates, it will reduce your insulin level and spur the process of fat burning in the body, inducing weight loss.

REDUCING TRIGLYCERIDES

Triglycerides are fat molecules, which clog the blood vessels and lead to major heart risks. These increase because of unprecedented consumption of carbs. But in the Keto when you cut your carbs this fat is burnt. Reducing the potential risk of cardio disorders.

LOWERS BLOOD PRESSURE

Low Carb diets, like the keto, have an impact on blood pressure. The reduction in carb intake can cause a drop in BP. If you are on medication for blood pressure it is advised to consult your doctor before beginning the ketogenic diet.

GOOD CHOLESTEROL

Ketogenic Diet is all about eating more fats and fewer carbs. This leads to an increased level of High-density Lipoprotein (HDL), also called good cholesterol. It lowers the risk related to multiple cardiac diseases.

There are many benefits of the keto diet. But you should note that each person is different and understand that what may work for one person will not necessarily work for the other. We recommend you consult a nutritionist, have an informed conversation about your current health, lifestyle and future goals before beginning a ketogenic diet.

Cheers!

How to lose weight

Being a healthy weight can be a challenge, but the benefits are huge. Benefits in terms of staying well, feeling better about yourself, having more energy, and being able to do all those little things that gradually get taken away by an expanding waistline.



Crash or fad diets come and go, often leaving you to regain even more weight than when you started.

Instead, think about the small changes you can start making every day that will not only help you manage your weight, but also be healthier so that you can get the most out of life. It’s easier if you have a bit of support, so get your family and friends on board. You might even inspire them to manage their weight.

For some help setting goals, take a look at our resources.

How do I lose weight?

You’ve probably heard the basic formula for managing weight before. It’s about balancing the energy (kilojoules/calories) you consume through food and drinks, with the energy that you burn off through keeping your body alive and physically active. To lose weight, consume less energy than you burn off. The main ways to do this are:

Choose healthier foods

Eat a bit less of most things (except non-starchy vegetables and fruit)

Move more

Here are some simple weight loss tips to help get you started:

If you mostly eat foods from the heart healthy food groups, you can reduce your kilojoule intake.

Eat mindfully, and enjoy your food rather than obsessing about calories or nutrients.

Using your hands can be a simple way to see how much food you should be eating.

Set yourself up to win by using subtle strategies like using smaller sized dinner plates, and sitting down at the table to eat.

Make movement a part of your day. Aim to do some form of physical exercise most days. Remember exercise can be broken up into short bursts throughout the day too. It all adds up!

Don’t fall for fad diets, quick fixes, or miracle cures. They don’t work long term. If it sounds too good to be true, chances are it

Ketogenic diet

A ketogenic (or ‘keto’) diet is a low-carbohydrate, high-fat diet. Although it has benefits as a medical treatment for certain groups of people, there is little evidence to recommend it as a long-term weight loss technique for healthy people.

What is a carbohydrate?

Carbohydrates, or ‘carbs’, are an important nutrient. They are an excellent source of energy for the body and brain. Most foods that contain carbohydrates also provide vitamins, minerals and fibre for good bowel health.

What is the ketogenic diet?

People on a ketogenic diet eat a very small amount of carbohydrates, a moderate amount of protein and a high amount of fat per day. This means that the body burns fat for fuel, as its main source of fuel and breaks it down into ‘ketone bodies’ (or ‘ketones’) in a process called ketosis.

People on a ketogenic diet usually eat only 20 to 50g of carbohydrates per day. As an example, 50g of carbohydrate is equivalent to 2 slices of bread and a banana.

Carbs make up about one tenth of daily kilojoule intake in a ketogenic diet (a kilojoule is a measure of how much energy we get from food). This means the person’s body stays in a constant state of ketosis.

Evidence shows that the diet may be suitable for some people with certain medical conditions, but there is very limited evidence that healthy people should use it as a long-term diet.

The ketogenic diet as a medical treatment

Evidence suggests that a ketogenic diet, under the supervision of a doctor or dietitian, is useful for children with epilepsy who continue to have seizures while on antiepileptic drugs. There is growing interest in its use in cancer, particularly in brain cancer, although more studies are needed on humans before this can be recommended.

For people who have type 2 diabetes, a ketogenic diet may improve blood sugar control in the short term. However, the long-term effects are not known, particularly on cholesterol levels, which increased in some studies.

What

1. Add Protein to Your Diet

When it comes to weight loss, protein is the king of nutrients.

Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80–100 calories per day (1Trusted Source, 2Trusted Source)

Weight Loss diet

A high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet (3Trusted Source, 4Trusted Source).

Even something as simple as eating a high-protein breakfast (like eggs) can have a powerful effect.