Home Authors Posts by biki kal

biki kal

1756 POSTS 0 COMMENTS

Guidelines for better strength and conditioning

Mar 27, 2019

1305

If you want both strength and conditioning together, your training will be different from general training in the gym. It's so because you are trying to achieve two things together. The following guidelines will help you to achieve both of them together and in the best way.

Prioritise your training goals

Since you are trying to do two things together, you will have to prioritise your training goals. You should not try to do two things at once. That's because then you will not be successful. Here, you want to combine strength with conditioning and prioritising will help you to achieve both.

This is something which is difficult to do at the same time. You need a plan for that and to make that plan, you need to prioritise strength or conditioning. Even though both can be present, one of them will have to take precedence. If you are trying to achieve both at the same level, that can be the reason for your disaster.

You need an energy to perform the exercises and to achieve the results you expect. If you want to build bigger, stronger muscles, it is an intensive process and it will need lots of energy to repair, rebuild and remodel tissues throughout your body. In case of conditioning, you need to improve the vascular network throughout your body so that they can deliver more oxygen to working muscles. It will not happen if you are not devoting lots of resources from your body.

Use complementary training methods

While trying to achieve two things, you need to ensure that you are using complementary training methods. It means your training methods are not fighting each other. You need to choose the right conditioning methods which you can use with a strength program and it is possible to do so with our making it complicated. You need to focus more on quality over quantity, which means focusing more on lifting heavy and explosively.

You can choose conditioning methods which also complement strength work. Use those methods like tempo intervals, sled dragging, GPP circuits, tempo lifting, explosive repeat, electric intervals and high-intensity continuous training.

Organise your training effectively

To get but the benefits of strength and conditioning, you need to organise your training effectively. It means you need to separate different types of training based on fitness level. The ordination of training will have a substantial impact on the results. When you combine different types of methods in the same workout or even in the same day, will impact how your body stores and uses energy or the like is an. It has an impact because it can influence the genetic signal as a result of the workout. The signal is what stimulates changes in fitness and so it's very important organise your training program the most effective way possible for you.

The organisation will completely depend on your fitness level.

Low fitness level-if you have a lower level of fitness, you can combine conditioning with the strength workout but you should do it at the end of the workout.

Moderate fitness level-if your fitness level is moderate, you need to separate conditioning into different workouts. You can do this the conditioning workout on the same day, but there should be a gap of 4 to 6 hours between the lifting session and the conditioning so that you have some time for recovery.

High fitness level-if you are at high fitness level, you need to separate conditioning work and do them on different days.

References

1. Bodybyboyle Online Strength And Conditioning Service
2. INTEGRATION OF STRENGTH AND CONDITIONING PRINCIPLES INTO A REHABILITATION PROGRAM
3. Exercise and Physical Fitness

Build strength and muscle with progressive calisthenics

Mar 26, 2019

1332

Progressive calisthenics can help you to build strength and muscle at the same time. If you want to build real world's friend, those glossy and costly machines in the gym are not necessary. Calisthenics exercises generally does not require anything except the floor, a wall, a bench or a bar. It is possible to get extremely strong and build lots of muscle with a bodyweight training like calisthenics.

Let's find out how you can increase strength and muscle using progressive calisthenics.

Change your weight to limb ratio

It is possible to increase and decrease the resistance of many calisthenics exercises. That can be easily done by adjusting the distribution of your body weight. When you do a push-up with your feet on an elevated surface, there will be more weight in the chest, arms and shoulders and as a result of that it will be more difficult for you. It means you are increasing the resistance by performing push-ups. On the other hand, if you keep your hands on an elevated surface while doing push-ups, it will reduce the overall resistance you experience in comparison to push-ups you perform keeping all limbs on the same surface.

It is also possible to increase the resistance further by removing a contact point. If you are trying to perform a one legged squat, it will need more strength because of the higher resistance in comparison to a squat performed on both legs. You can eliminate one point of contact and there would almost double the load on the individual leg. There are different variations available which will help you to make different types of changes to the resistance and thereby help you to increase your strength and power and muscle.

Change the range of motion

If you want to progress in your calisthenics exercises, you can do so by changing the range of motion of the exercises. While performing a hanging leg raise, you can take your leg up to make it parallel to the ground. If you want to make it more challenging and thereby increase the resistance so that you can build more strength and muscle, you can simply take your toes all the way to the bar while performing a hanging leg raise. By increasing the distance a little bit, you can make a huge impact.

Initially when you start doing different calisthenics exercises, you can use half of the motion instead of the complete range of motion. You can keep doing it until you become comfortable in doing a full range of motion. Performing half squats until you can perform a full squat is okay because you can gradually progress from the half squat to the full squat.

Get some assistance

You can use the principle of self-assistance to move towards more advanced bodyweight exercises. This can be done by holding something while performing some of the exercises. If you performing one legged squat, initially you can back onto a bench because it will provide you with balance and stability in the bottom position. After you become expert in that, you can gradually eliminate the bench and try to do the complete exercise without any assistance. If you are working on some upper body movements, you can also use self-assist from the legs. While performing pull-ups initially when you cannot do it, you can use a chair and keep one foot on that chair while performing the exercise.

References

1. Build Insane Strength And Mad Skills With Progressive Calisthenics
2. Weight Lifting or Calisthenics
3. Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training

Highly alkaline foods that are good for you

Mar 26, 2019

1330

Beet greens

This is probably worse most alkaline food. This may not be very common for many people but it has a high alkalinity score. This is something that you can add to your smoothies or stir fries. You can replace any green in salads, soups or smoothies. They have a bitter quality which is good for you as it can stimulate bile production for better digestion of fats.

Spinach

Spinach is another high alkaline food and it is good for bone health as it contains good amount of calcium. Spinach is highly alkalising and this is something which is present in anti-cancer and cleansing juicing protocols. There are different ways you can consume spinach.

Bananas

When another good for you as they contain high levels of potassium. It is a highly alkaline food which you should include in your diet. There are also good for you as they contain high amounts of fibre which are important for promoting digestive regularity and flush toxins out of your gastrointestinal tract.

Bananas are good for you because you can always replace some of the process foods that you consume as snacks. Eating a banana is always better than those process foods. Such process foods contain sugar and acidifying ingredients and that is why they are bad for your health. Banana, on the other hand, is a natural fruit which will add important elements to your body. You can eat it raw, make banana shakes, make banana cream by blending frozen bananas into a creamy consistency, add in fruit salads and do many other things.

Carrots

Carrots are a high alkaline food. It is also well known for its ability to improve eyesight because it contains vitamin A. One cup of carrot contains more than 300% of the daily recommended intake of beta-carotene. Beta-carotene is an antioxidant form of vitamin A. It can help you to protect against cancer and get brighter, younger looking skin. There are different recipes that you can use carrot in for getting all the benefits.

Kale

Many people call it as the new beef. It contains high levels of iron, calcium and vitamin K. It is good for you as it can help you to protect against different types of cancers. It is one of the most alkaline foods available. It has a mild taste and so can be used to it different types of recipes to make things better. You can add it to any smoothie recipe that includes greens, salads, stir fries and soups.

Celery

Celery is another alkaline food which is good for your health. Besides being alkalising, it also has additional cleansing properties. It is mostly water and so it will add more water to your body. It can help your body to flush toxins away. It is a negative calorie food, which means you need to burn more calories to chew and digest this food then the amount of calories it contains. So, you'll be able to burn extra calories and that will help you to keep yourself lean and avoid adding more fat to your body. You can easily include it in different types of green detox juice and smoothie recipes.

Cauliflower

Cauliflower is an alkaline food which is good for balancing your hormones in the body. This is very useful when the estrogen levels of the body are too high. It contains a nutrient known as indole-3-carbinol (I3C), which regulates estrogen levels.

References

1. Alkaline, Slim & Energised 8-module Membership
2. The Alkaline Diet: Is There Evidence That an Alkaline pH Diet Benefits Health?
3. Alkaline & Acidic Foods Chart: The pH Spectrum – Iowa DNR

Strength training for fat loss

Mar 25, 2019

1528

If you are trying to lose fat and weight, you don't have to spend countless hours doing cardio and you don't have to go to the gym five or six days in a week and spend hours in there. It is possible to lose fat and weight with the help of strength training without having to perform lots of cardio exercises.

You need compounds strength training for losing fat and weight. When people start their journey of losing weight and fat, day generally go for a program that includes cardio and dieting. They do not focus much on strength training but strength training can be the thing that you need because it can help you burn just as much fat as cardio.

Cardio shrinks you down. It means it shrinks down both fat and muscle. As a result of that you and up being skinny and soft. On the other hand, if you look at bodybuilders they retain and build muscle while burning off fat. That is possible for them because they focus on strength training. When you create a bigger engine, it will burn more fuel. In the same way, when you have larger muscles, they will burn more calories and more fat.

Another advantage you have of compound strength training over cardio is that, while cardio burns calories and fat when you are performing it, high rep, �strength training will help you to keep burning fat calories even after you complete the work out. It happens because it alleviates your metabolism and the metabolism is kept alleviated even after exercise.

Compounds strength training has high EPOC or Excess Post Exercise Oxygen Consumption. When you go for a well-designed strength program, it can alleviate your EPOC or metabolism for up to 38 hours after the workout. This simply means you continue to burn more calories for up to 38 hours even after completion of your strength training. Isn't this wonderful? You keep getting the benefit even long after you complete your exercise. It means you're getting the benefit without doing anything for the next one day and half after completion of the exercise. On the other hand, when you stop cardio the calorie burning stops as well. Doesn't it necessarily mean that you are getting more benefit by going for strength training? Why would you then go for cardio?

Strength training and diet

To get the maximum benefit from your strength training program and that hard work and efforts you are putting in, you need to combine your strength training with diet. You need to right diet so that you get the maximum benefit possible within a specific period. If your diet is wrong, all the pain and efforts may go to waste because you will not be able to achieve the desired result because the diet will derail everything. You don't want that.

It will be far better if you combine your strength training program with diet and cardio. The combination is necessary because when you combine strength training with the right diet and cardio, you will be able to burn more fat. By increasing the growth hormone in your body, it is possible to lose fat fast. For that, you need to perform weight training at higher reps with shorter rest periods. Initially, you can bulk up and add more muscle to your body by eating more. It may also add some fat to your body but you can strip that fat away through diet and training.

References

1. 30 Minute Body
2. Guide to Behavior Change
3. Healthy weight loss

A low carb diet and weight loss

Mar 24, 2019

1476

A low carb diet

A low-carb diet means it is low in carbohydrates. Carbohydrates are primarily found in sugary foods, pasta and bread. In a low-carb diet, instead of more carbohydrates, you eat real food is that provides you protein, natural fats and vegetables.

We are always told that low-fat diet and low-fat products are good for us and so they have flooded supermarket shelves. This is a major mistake which resulted in the obesity epidemic. You don't have to fear nature of fat and so many of the low-carb diets may also be low-carb high-fat diets because nature of fat is good for you. When you go for a low-carb diet, you will minimize your intake of sugar and starches. It also means that you can eat delicious foods as much as you want and still lose weight.

It happens because when you avoid sugar and starches, the blood sugar stabilizes and that reduces the fat storing hormone insulin in your body. As a result of that fat burning increases in your body and also makes you feel more satiated, because of which you reduce your food intake and that results in weight loss.

The basics

When you go for a low-carb diet, you can eat meat, fish, and eggs, vegetables that grow above ground like tomatoes, brindle, cauliflower, cabbage, capsicum, green leafy vegetables and natural fats like butter.

However, you will have to avoid sugar and starchy foods like bread, pasta, rice, chocolate, doughnut, beer, fruits, soda, juice, candies, beans and potatoes.

When you follow this diet, you need to eat when you're hungry until you are satisfied. You don't have to count calories or weigh your food.

You can drink water, coffee, tea and red wine. You should always avoid any type of drink that uses sweeteners. You can take a modest amount of milk or cream along with coffee or tea. Wine should be consumed in moderation.

Benefits

Following a low-carb diet will offer you with lots of benefits. Among them losing weight is the primary one. It will help you to lose weight without hunger. Low-carb has been used as a weight loss method for centuries and scientific studies have confirmed that it is very effective in doing so. When you reduce carbohydrates in your food, it is not only eliminating calories, but is also eliminates the need to focus on calories only. Carbohydrates stimulate the release of hormone insulin and it is the main fat storing hormone of your body. If you want to reduce your excess body fat and weight, reducing insulin levels is very much necessary and that can be done only when you reduce your carbohydrate intake. To do that, you will have to eat fewer carbs by following a low-carb diet.

Millions of people have accepted the low-carb diet because of successful results shown by actual users. People have seen how eating low-carb, natural foods without any sugar or starch has helped people to get in shape and look better from a previous condition of overweight and obesity. It is also more effective than losing weight with exercise though exercise is necessary for maintaining fitness and overall health. If you combine a low carb diet along with exercise, you are sure to lose weight and become fit and healthy.

Will also help you to reverse type 2 diabetes. Because such a diet can normalize blood sugar levels and so potentially can reverse type 2 diabetes.

References

1. Scarsdale Low-carb Diet
2. Low-carbohydrate diets: nutritional and physiological aspects
3. Diets

How to build super-strength muscle

Mar 24, 2019

1608

Many people build muscle and they look awesome as bodybuilders but they lack the strength necessary. On the other hand, there are a strong people but they do not have the body of a bodybuilder. What if you can combine both? If you can have the muscles of a bodybuilder but at the same time have the super strength of athletic people, how would you like that?

No half measure

To create a body that has super strength and lots of muscle, you will need to ensure that you always work through a full range of motion. There should be no half measure. When you do any type of exercise, you do it completely. For example, when you are performing squat, it should go from �ass to grass.' This means you do it completely irrespective of the weight you are lifting. If you are doing dead lifts, every time the weight should be pulled from the floor. If you are doing bench press, each rep should graze your chest. This is how you need to do everything and you will see the necessary results.

Recharge your tissues

Once you work out, your muscle tissue knot and clog. So, the next time you hit your gym, your lifts will suffer. To ensure that you're getting the maximum benefit from your workouts, you will have to release the tissues by mastering different techniques. Mobility balls, foam rollers and stretching techniques will help you to release the tissues. Scientific studies have found that just 10 minutes of foam rolling is good enough to significantly reduce muscle soreness and also increase flexibility.

Focus on calories

If you're trying to build muscle, you need to know that food is your fuel and you need to consume as many calories as you can. Eliminate all the distractions that stopping you from eating what you need. You will need more red meat, chicken, oats, milk, almond butter and coconut oil. If you do not eat meat, you can get the necessary protein from other sources. If you want to lift big, you will also have to eat big.

Ensure you are sleeping well

If your brain needs to function properly, you will have to get the necessary sleep. If you want to build more muscle and become stronger, then also you will need enough sleep. Deep sleep will trigger the body to release group harmonies and these hormones will boost muscle mass and will help you to repair cells and tissues. You need to ensure that every night you are getting the necessary sleep. It may be six hours for someone and maybe seven or eight hours for someone else.

The workout

Besides the diet, your workout will decide whether it will be strong and powerfully built at the same time or not. You need to work out four days a week and ensure enough rest according to your schedule. Choose the right program for yourself so that you are working on the muscles necessary for building the muscles and the strength.

There are some exercises which should be there in your workout. They include pull-ups, seated row, Hammer curl, EZ grip reverse curl, back squat, leg press, bench press, EZ bar skull crusher, dead lift, lying hamstring curl and others.

References

1. The Ultimate B.l.a.s.t. 5 Muscle-science System
2. Improving muscle mass: response of muscle metabolism to exercise, nutrition and anabolic agents
3. Healthy Muscles Matter

How to make progress in Yoga

Mar 23, 2019

1520

When you talk about making progress in Yoga, what do you mean? Whether it's gaining more flexibility or being able to do advanced postures? It's none of that. Progress in Yoga means how well you can need the resistance that arises in your practice both physically and mentally.

Progress will mean how you can learn how to take a deep breath and make space to observe and feel what is happening in the body and mind. Doing that since very easy but in practice it can be very difficult for many people because this is not how we operate on a day-to-day basis. This is something that we need to know and apply when we have so many distractions in this world which are vying for our attention all the time.

Become an observer

Instead of becoming a reactor, you need to become an observer. You can start to notice what comes up for you when you practising the postures. Are you focusing on the breath? You will need to pay close attention to what feelings, for you, whatever sensation you feel and what type of thoughts come in and out of your head. All you have to do is observe but you don't have to react to your thoughts, sensation of feelings.

You have to be curious about the practice and that curiosity will drive you forward to learn and progress your practice and you will be able to do things that you never thought possible.

Meditate

You will need to tune in and turn in. If you learn to sit with yourself and meditate, it will help you to move forward and make lots of progress. You will need to learn to sit with yourself, clear your mind and slow down the chatter and then you will be able to use these techniques to your physical asana practice.

Once you are able to meditate without any problem, that will flow into your practice and it will help you to become more intense in whatever you are practising.

Private lessons

When you are learning yoga a group, it is okay to learn the basic things but if you want to progress, you will need to take private lessons where the teacher can focus on you and help you to do the practice in the right way. More focus on you will help you to find out what mistakes you are making, learn those postures better and advance faster. Hiring a teacher for private lesson also shows that you are serious about advancing in your practice. You need a knowledgeable teacher will be able to teach you what to do and how to do it because that will help you to grow. You need guidance during this growth period and a good teacher is invaluable as your future practice, perfectness and progress will depend a lot on your teacher as well.

A private lesson is also important for you to ensure that you are not forming any bad habits. If you're doing some asanas wrong, then correcting it at a later stage can be very difficult for you. It is always better to learn and practice it correctly from the beginning.

References

1. Progressive Yoga From The “world’s Smartest Workout” Coach
2. Yoga: In Depth
3. Yoga for health

Do essential oils work?

Living Healthy

Mar 23, 2019

1476

Essentialoils are used in aromatherapy and they are included in a form of alternative medicine. These are compounds extracted from plants. The oils extracted retains the plant's scent and flavour or the essence. Because of these unique aromatic compounds, different essential oil has its characteristic essence.

�

These oils are extracted through distillation using steam or water, or mechanical methods like cold pressing. Once the aromatic chemicals are extracted, they are combined with a carrier oil to create a ready-made product which can be used directly. Sometimes essential oils are opting through chemical processes but these are not considered as true essential oils.

How do they work?

Essential oils are mostly used in aromatherapy. They are generally inhaled through the nose or mouth or rubbed on the skin. The chemicals present in essential oils can interact with your body in different ways.

When you apply the oil to your skin, some of the chemicals are absorbed. Certain methods can improve absorption of such oils. If you apply it to different areas of the body or if you apply with heat, then absorption may be better.

When you inhale the aromas from an essential oil, it can stimulate areas of your limbic system. This system is a part of your brain and it is crucial because it plays a role in emotions, sense of smell, behaviours and long-term memory. This system is also essential for forming memories. That is why familiar smells can trigger memories are emotions in people. The limbic system is also crucial because it can control some unconscious physiological functions like breathing, heart rate and blood pressure. In this way, essential oils can also have the physical effect on your body.

Health benefits

Essential oils for many health benefits.

Stress, anxiety and depression

Essential oils can help you by reducing your stress, anxiety and depression. This is an alternative therapy for such people who suffer from any or all of these problems. Smell of some essential oils can relieve stress and anxiety in different people. These oils are also used during a massage and that also helps in relieving stress.

Headaches and migraines

If you dab a peppermint oil and ethanol mixture on the forehead and temples, it can help you to get relief from headache pain. Peppermint and lavender oil, when applied to the skin shows positive effect against headaches. If you use a mixture of chamomile and sesame oil to the temples, it can help you to get relief from headaches and migraines.

Sleep and insomnia

Essential oils are also good for you if you are suffering from sleep problems and insomnia. When you smell lavender oil, it will positively impact the sleep quality of women after childbirth. It can also help people suffering from heart disease to sleep better. Smelling different types of essential oils were found to have positive effects on sleeping habits in different scientific studies.

Reducing inflammation

Essential oils can also help you by reducing inflammation in different parts of your body. They have anti-inflammatory effects and because of that can be used for reducing inflammation. Thyme and oregano essential oil mixture helps in reducing remission of colitis. Caraway and rosemary oils also have similar impacts on people.

�

References

1. Learn How To Use Essential Oils
2. Essential Oils
3. Essential Oils

Why is it so difficult to get in shape and stay healthy?

Mar 22, 2019

1464

Even though you want to lose weight, get in shape and stay healthy, why does it become so difficult for you? There are some reasons why even though you want to, you are not able to lose weight and get in shape. Let's find out what these reasons are.

Fast food

We are in a world where we want convenience and more and more convenience. This also reflects in the food choices we make. We want convenience food everywhere and all the time. Such convenient fast food is easy to get and taste good but fast food also means that food. If you are consuming it once in a while, it doesn't matter but if you are regularly consume fast food it will make you overweight and obese. If you want to lose weight, get in shape and stay healthy, you will have to eat healthy it is possible to eat healthy and yet eat delicious foods that are inexpensive and easy to prepare.

Salt, fat and sugar

We generally crave salt, fat and sugar and so we like laden with these ingredients. They are the foundation of our come forth or convenient foods. But when you consume more of them there are different negative and side effects. When you consume more salt, it makes you retain more water. When you venture more fat, specially the non-healthy ones, they not only make you fat and obese, they are also create many medical problems for you. When you consume more sugar, it is instantly converted into fat.

As the manufacture of foods know that we love salt, fat and sugar, they put huge amounts of these ingredients in the products they make so that we buy more of them. When you go to a supermarket, you will find several aisle of such foods.

The sugar epidemic

Sugar is a very dangerous ingredient for you. Nutritionist have been warning us about the dangers of sugar for a long time. If you take a close look, you will find that it is present in most of the foods that we like and crave. There is an important fact, hundred years ago the average person consumed a little more than 7 lbs of sugar per year. Now we consume an incredible 170 lbs of sugar per year. Just see for yourself. Sugar is bad for you because when it is not used for immediate energy, it is converted into fat. Your body keep storing more and more fat because you are adding more and more sugar to your body and it cannot use all of that for energy. It is possible to enjoy your meal and eat healthy without adding more sugar to your diet.

Sedentary lifestyle

This is another important factor why cannot able to lose weight, get in shape and stay healthy. Most of the lifestyles today are sedentary. Only a few people have active lifestyles. If you work in an office, it is more likely that you sit for a long time. If that is the case, it makes you less active. At the end of the day, you will be mentally and physically exhausted and then when you come home, you are so tired that you switch on the TV and sit down on the sofa and then spend hours in front of it without any type of exercise or movement of your body.

References

1. Glow Weight Loss Program By Get Organized Now!
2. Selecting a Weight-Loss Program
3. What is healthy weight loss?

Ketogenic diet meal plan

Mar 21, 2019

1516

When you first start following a ketogenic diet, it can be very difficult and intimidating for you. However, it doesn't have to be so difficult for you. The focus should be on reducing carbs and increasing fat and protein content of your meals and snacks. You need to reduce carbs because restricting the carbs will help you to reach and remain in a state of ketosis. You will be able to achieve and remain in a state of ketosis when you are eating less carbs every day. The amount of carbs for different person may be different. In general terms, the lower your carbohydrate intake, and the easier it is to reach and stain ketosis.

If you consume keto friendly foods and avoid foods that are high in carbs, it will help you to lose weight on a ketogenic diet.

Keto friendly foods

There are some foods which are keto friendly and you need to consume those foods only when you are following a ketogenic diet meal plan. You can create your meals and snacks around the following foods:

Eggs: organic whole eggs are the best for you.

Fatty fish: wild caught salmon, herring and mackerel.

Poultry: chicken and turkey.

Meat: grass fed beef, pork, venison, organ meats and bison.

Nuts and seeds: macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts and flaxseeds.

Full fat dairy: yogurt, butter and cream.

Nut butter: natural peanut, almond and cashew butter.

Healthy fat: Coconut oil, avocado oil, olive oil.

Full fat cheese: Cheddar, mozzarella, brie, goat cheese and cream cheese.

Avocados: Avocados are a good for you and you can add them to almost any meal or snack.

Condiments: salt, pepper, vinegar, lemon juice, fresh herbs and spices.

Non-starchy vegetables: greens, broccoli, mushrooms, tomatoes and peppers.

Foods to avoid

In ketogenic diet meal plan, you need to avoid some of the foods. These foods include:

Bread and baked goods: white bread, whole wheat bread, crackers, cookies, doughnuts and rolls.

Sweetened beverages: soda, juice, sweetened teas and sports drinks.

Sweets and sugary foods: you need to avoid sugar, ice cream, candy, metal setup, and coconut sugar.

Pasta: Spaghetti and noodles.

Beans and legumes: Black beans, chickpeas, lentils and kidney beans.

Grains and grain products: Wheat, rice, oats, breakfast cereals and tortillas.

High-carb sauces: Barbecue sauce, sugary salad dressings and dipping sauces.

Starchy vegetables: Potatoes, sweet potatoes, butternut squash, corn, peas and pumpkin.

Fruit: Citrus, grapes, bananas and pineapple.

Certain alcoholic beverages: Beer and sugary mixed drinks.

You need to avoid a few food items that include unhealthy fats, processed foods and diet foods. In unhealthy fats, you need to avoid margarine, shortening and vegetable oils like canola and corn oil. In case of processed foods, you need to avoid fast food, packaged foods and processed meats like hot dogs and lunch meats. In case of diet foods, avoid foods that contain artificial preservatives, colours and sweetness like sugar alcohol and aspartame.

Keto friendly beverages

Even though you cannot drink most of the sweetened beverages, there are some beverages which are keto friendly. Such people friendly beverages include water, sparkling water, and unsweetened coffee and unsweetened green tea. You need to consume water throughout the day and keep your body hydrated. Sparkling water is a very good replacement for soda.

References

1. 21 Day Ketogenic Diet Meal Plan – Ultimate Keto
2. Ketogenic Diet
3. Sample records for ketogenic diet

Prev 1...676869...176 Next

Page 68 of 176