-5 Intermittent Fasting Mistakes That Sabotage Your Weight Loss

Intermittent fasting has become popular among people who tried several other methods and found it difficult to lose weight; some may consider it a fad diet, but intermittent fasting actually has a solid scientific background.

When done correctly, intermittent fasting is an easy plan to stick with and its different forms offer an option for almost every schedule and lifestyle; other advantages of intermittent fasting include:

Insulin Resistance Reduction.
Oxidative Stress and Inflammation Improvement.
Heart Health Improvement.
Cancer Prevention.
Alzheimer’s Disease Prevention.

However, to enjoy all these benefits you need to make sure you avoid the most common mistakes people do when they decide to jump on the intermittent fasting train, fasting expert, author of The Complete Guide To Fasting Jason Fung, MD, told recently to POPSUGAR.

But what mistakes are we talking about? Let’s dive into it.

1. Choosing the wrong plan.

There are many types of intermittent fasting and choosing the correct one is crucial for success.

Before selecting an IF plan, do the corresponding research to make sure that the plan you select works with your schedule and lifestyle.

Do not follow a plan that doesn’t fit your daily activities; because it will be almost impossible to stick to it in the long term.

 

2. Giving up.

Once you decide to follow an intermittent fasting plan, please remember that it will take some time to get used to it. At the beginning you will feel hungry and experience other symptoms like irritability, low energy, headaches, and trouble sleeping.

Don’t give up! Give yourself at least 30 days to determine whether intermittent fasting is for you or not. According to Dr Fung, it is really important to have realistic expectations, so don’t expect IF you make you lose weight overnight.

Be consistent and self-disciplined and the results will come for sure!

 

3. Eating too much.

Intermittent fasting allows you to eat almost anything you want during your eating window; in fact this is one of the main advantages of this weight loss method. However if you eat a lot during these times you will gain weight for sure.

 

4. Eating the wrong foods.

If you only eat ice cream and pasta during your eating windows, your body will suffer the consequences; in fact eating sugar and refined carbs will make you feel hungry and lead to overeating.

Plan ahead of time and make sure you include high quality proteins that help you build muscle, improve brain health and make you feel full for longer.

 

5. Being around food during fasting.

Intermittent fasting is all mental, and let’s be honest, it is harder to eat less if you are surrounded by delicious food.

Don’t make it harder for you, avoid temptation by staying away from food as much as you can.

-How to Beat Overeating, Stop Feeling Guilty & Finally Reach Your Healthy Weight

Let’s face it, self-control is a struggle for many people, especially when it comes to food.

Eating too much food over time can lead to weight gain and put you at risk of suffering really serious health consequences like obesity, type 2 diabetes and heart disease. But this doesn’t end there.

Your emotional well-being is also affected by overeating since it makes you feel depressed and think you are “not-enough”; overeating also holds you back from reaching your weight loss goals and reduces life expectancy.

I know this sounds really bad, and it really is, but fortunately there is a proven way to beat overeating, in fact I will show you 9 proven yet simple ways to stop overeating and finally reach your weight loss goals. Keep reading.

1. Look at your plate, not your favorite TV Show.

I know, looking at your favorite TV show while grabbing a bite of your favorite food sounds like a perfect plan for a saturday, but it has been proven that this habit may be causing you to overeat.

According to researchers, the habit of being distracted during a meal lead people to consume more calories at that time and eat even more later on, compared to people who paid attention to what they were eating.

If you are serious about beating overeating habits, turn off your TV, cellphone, tablet and any other distractions during your meals, chew thoroughly and focus on your food; this practice will work wonders for your body weight.

2. Don’t give up all your favorite foods.

Before you say I recommending you to eat junk food, let me explain my point.

It is good to concentrate on whole, unprocessed foods; in fact diet plans like Mediterranean Diet and Paleo Diet focus on eating what we call real food, but swearing that you will never eat chocolate or pizza or even an ice cream again in your entire life may not be realistic.

Having an occasional (and I mean once a month) treat is perfectly healthy as long as you keep control of portions and frequency.

 

3. Stop feeling stressed.

I know this is easier said than done, but stress has been proven to increase feelings of hunger, leading to overeating and weight gain.

To protect yourself, make sure you include stress relief activities as part of your daily routine; you don’t have to overcomplicate things to avoid stress, just go for a walk, go out with a friend, do some gardening, yoga or even cardio.

Just make sure you do something that makes you feel happy and free every single day.

4. Mindful Eating.

Have you ever take the time to really appreciate your food? how it tastes, chewing thoroughly or taking small bites? If you don’t, today is a good time to get started.

Mindful eating has been proven to be an effective way to reduce overeating, by the way this is highly related to the first point in this list when we talked about avoiding distractions during meals.

Practicing mindful eating will help you feel full for longer periods of time, but it also will make you feel happier and less stressed, helping you to lose weight quicker.

5. Fiber is your friend.

Fiber works wonders for your weight, when consumed properly.

Fiber-rich foods like beans, oats, some vegetables and fruits help you to significantly reduce overeating.

In fact, according to one study, people who eat oatmeal for breakfast eat less during the day than people who eat corn flakes for breakfast.

6. Avoid skipping meals.

I know there are some eating plans, like intermittent fasting, that recommend you to skip meals to reduce calorie intake.

This may work in some cases, however if you do it the wrong way, skipping meals will lead to overeating later in the day.

In fact some studies have demonstrated that eating frequently during the day decreases hunger and reduces food intake.

7. Eat more protein.

Similar to fiber, protein helps you to feel full and makes you eat less during the day which leads to weight loss.

However, not all protein is created equal and you need to make sure that you consume high quality protein.

If you want to learn how protein helps you to lose weight, I recommend you to take a look to my post How a High Protein Diet Helps You To Lose Weight Faster.

8. Eating is not a race.

Please slow down, eating too quickly will increase feelings of hunger and make you gain weight.

On the other side, slower eating will increase feelings of fullness, reduce hunger and help you beat overeating almost without trying.

9. Don’t forget healthy fats.

Healthy fats like those on avocados, extra virgin olive oil and coconut oil will definitely help you to beat overeating.

Several studies have shown that people including healthy fats in their diets tend to be less hungry even 4 hours after meals and ended up losing more weight than people who were following high-carb, low fat diets.

-The Pre-Workout 100% Natural Supplement That Immediately Increases Fat Burning by 25%

What if I tell you that there is a way to increase the calorie burning effect of your workout routines?

What if tell you that there is a supplement that instantly makes you burn more fat, lose weight quicker and help you look great faster?

Finally, what if I tell you that this supplement is 100% natural, risk free and easy to prepare and consume?

So good to be true? Think twice.

The Risk-Free Natural Pre-Workout Supplement That Boosts Weight Loss

Pre-workouts are meant to increase performance, however most of the times their formulas combine artificial vasodilators and stimulants that can compromise your cardiovascular health. Here is where our today’s supplement makes a huge difference since its active ingredients are 100% natural.

But before we go any further, let me tell you that we are talking about Matcha Tea Powder. Matcha is a concentration of Tea that contains polyphenols that are well-known to be beneficial for cardiovascular health and blood pressure reduction, but today we want to focus on the weight loss benefits of Matcha when used as a pre-workout supplement.

 

The Fat Burning Power of Matcha.

The amazing weight loss benefits of Tea are well-known by science, and probably the most impressive of them is its ability to increase your metabolic rate making you burn more fat during physical activity.

In fact according to researchers, if you exercise after drinking the tea, you may increase your fat burning by 25%. However, Resting Energy Expenditure is increased as well.

As an example, in one study, 10 participants who were instructed to consume green tea showed an increase of about 4% in their energy expenditure, I know 4% may not sound very impressive to you but take into account that this is extra calories being burned at rest. Wouldn’t you like to burn calories while watching TV?

Another study showed even more interesting results, here, participants were able to increase fat oxidation by 17%, and the interesting part about this is that green tea extract may selectively increase the burning of fat according to researchers. That being said, how do you benefit from this facts? Keep reading for the answer.

 

How to use Matcha To Boost Weight Loss

A very good tip from people already consuming Matcha Tea is not to add Matcha  powder to boiling water because it will taste “grassy.” Instead, boil the water and let it sit for 5 minutes before adding the tea.

Regarding the best time of the day to get you some Matcha, this depends on your goals. If you are using Matcha just as a healthy beverage, most experts recommend to do it during your caffeine times, early in the morning and in the afternoon.

On the other side if you want to use it as a pre-workout supplement, researchers recommend you to drink Matcha 30 minutes before your workout routine.

There are no specifics on how much tea you should drink to enjoy its benefits. Since this is a 100% natural supplement, in theory, you can drink as much as you want, however considering Green Tea contains caffeine, it is advisable to avoid drinking more than 5 cups per day to keep the daily caffeine intake below the recommended 200mg limit.

 

Make your own combinations

Finally most people drink Match Green Tea as is, however if you want to explore new flavors feel free to mix your Matcha Green Tea powder with fruits and healthy sweeteners to make it more tasty; you can even make desserts containing this powerful supplement. To get some inspiration just take a look to these Matcha Green Tea recipes.

-10 Reasons For Your Sudden Weight Gain And How To Deal With Them

If you are working hard to lose weight, following a balanced meal plan, counting calories and making exercise, but see no results, this post is for you.

Here you will find 10 reasons why you are not losing weight or even worse you are unintentionally gaining weight regardless your weight loss efforts and willpower to drop those extra pounds. But there is more for you here.

Along with the possible reasons for your unintentional weight gain we will discuss some recommendations from scientists and weight loss experts about how to deal with these problems and start changing your life for good.

Word of caution: The information on this post has an educational purpose only, please always ask your doctor before making any changes in your diet or medication. The information on this post does not replace professional advice.

1. Slow Thyroid

As you probably know, your thyroid is responsible for regulating your metabolism; then if your thyroid is slowing your metabolic rate you will experience a sudden weight gain.

This slow thyroid problem is also known as Hypothyroidism and it can be triggered by pesticides in your food, nutritional deficiencies, stress and chronic inflammation. However to get an accurate diagnosis it is necessary to see a doctor, dietitian Cheryl Forberg said.

In addition Dr. Mark Hyman recommends you to follow this 7-step plan to boost your thyroid function and metabolism.

 

2. Water Intake

I am pretty sure you know the importance of drinking water to lose weight, so I will not tell you that you should start drinking water; but as a reminder drinking just 2 glasses of water before your meals will help you drastically lose weight according to the most recent studies.

Also, not drinking enough water will make your body to develop water retention and that will appear as bigger numbers in your scale.

 

3. Depression Treatment

If you are taking medication to treat depression this can mean a serious unintentional weight gain.

According to Alissa Rumsey, some medications may cause food cravings and increased appetite especially for carbs.
Since this has a direct impact in your health it is not recommended to make any changes without asking your doctor first.

 

4. Impulse Candy Purchasing.

This is something that some people may be not aware of, could that be you?. This impulse purchases at the store happen so fast that sometimes we are not aware of the impact they have on our weight.

You may think that a candy here, and a candy there couldn’t be that bad, however they start adding to your numbers and before you realize it, you will be sabotaging your own weight loss efforts.

To stop impulse purchasing make sure you apply the 10-second rule: before you buy anything count until ten and think twice. You will suddenly realize how easy will now be to overcome this challenge and stop this unhealthy habit.

 

5. Lack of Sleep.

According to Alissa Ramsey, when we are sleep-deprived our brains respond differently to food, especially junk food.

First, we have less of an ability to practice portion control and second our hunger hormone levels increase making us eat more and feel less satisfied.

For most people it is recommended to sleep at least 6 hours per day to stay healthy and keep control of appetite and hunger feelings.

 

6. Job Stress

Believe it or not, your belly fat is highly related to the stress levels you experience in your daily job.

According to Ramsey these stress levels increase the amount of cortisol in your bloodstream, causing triglycerides to relocate to visceral fat cells, but this doesn’t stop there.

A second important effect of stress is insulin sensitivity suppression, which leads to constant feelings of hunger and the obvious consequence of overeating.

I know that controlling stress is easier said than done, but if you want to get a healthy body and live longer I recommend you to start looking for options to lower your stress levels. Activities like yoga and meditation are highly recommended for busy people who look for effective stress relief.

 

7. Excess of Sodium

Salt makes your food tastes great, and is necessary for proper brain function, but it also makes your body to retain water which leads to a heavier you due to the excess of water in your guts.

To reduce your salt intake, try adding spices to your food and make sure you know exactly how much salt you are adding to your recipes so you can lower it to the recommended intake levels of 2300 mg or less.

Barbara H. Seeber from Everyday Health has 7 Ways to Reduce Your Salt Intake and Lower Your Blood Pressure that I recommend you to take into account.

 

8. Less muscle mass.

Yes, less muscle mass means a slower metabolism and a slower metabolism means you are at risk of gaining weight, says Ramsey.

To solve this issue the only thing you need to do is to consume high quality protein. Protein helps you to maintain your muscle mass and accelerates your metabolic rate making you burn more calories even at rest.

These 14 Easy Ways to Increase Your Protein Intake from Healthline are a very good starting point.

 

9. Medication

We already talked about depression treatment and how it makes you gain weight, but not only antidepressants can cause weight gain.

Some other drugs may cause effects like increased appetite, slower metabolism, fluid retention and drowsiness that reduce physical activity.

To solve this issue ask your doctor to find better alternatives that match your weight loss goals and please never make any changes on your medication without asking your doctor first.

 

10. Your Age.

Yes I know, this one is no glamorous, but is true. As you age your metabolism gets slower and you cannot eat whatever you want without consequences as you did in the past.

To overcome this challenge the best you can do is to adjust your diet to your new body and make sure you include more healthy options on your daily meals.

-These 10 Yoga Poses For Beginners Will Make Your Brain 25 Years Younger According To Harvard Medical School

Sara Lazar, Ph.D. from Harvard Medical School was skeptical about yoga, “I thought it was all magic, power pyramids and tinfoil hats.” Lazar said during her participation in the YogaFest 2018 at the BICENTENNIAL PARK & CIVIC CENTER in Oklahoma City.

However, according to herself, her opinion of this ancient practice, changed for good after she started practicing yoga by recommendation of her therapist more than 20 years ago.

After two weeks of regular practice, Doctor Lazar found that Yoga has much more profound effects on the body than those she could ever imagine, in fact, the results were so astonishing than she switched her postdoctoral research to neuroscience and started researching Yoga and Meditation effects on human brain.

And here comes the interesting part,

According to Doctor Lazar’s research, people who practice Yoga and Meditation show a preserved prefrontal cortex (as if they were 25 years younger) and maintain their IQ with age.

Pretty interesting right?, And the best part is that you only need 40 minutes of daily Meditation + Yoga to get the same effects in your own brain. But how do you get started?

Well, I’ve got you covered with this list of 10 yoga poses that are proven to improve your memory and problem solving skills. Enjoy!

Bakasana

This compact arm leveling posture increases mental and physical strength, it also gives you a sense of balance while improves concentration and coordination, the word “Baka” means Crane in Sanskrit, so this pose is also known as Crane pose.

Padmasana

This pose is perfect for relaxing your mind and body. Also know as Lotus, this is a meditative pose, perfect to start your day however you can also use this Asana for your evening meditation.

Padahastasana

This pose has two brain-related benefits, first, this pose increases blood supply to your brain and second it invigorates your nervous system. According to Yoga experts, performing this pose for 15 to 30 seconds will be enough for you to enjoy tremendous benefits.

Sarvangasana

Use this pose to cure insomnia and hypertension, this is also a very good pose for people suffering headaches. In addition this pose will help you increase flexibility and strength, improves circulation and prevents varicose veins.

Halasana

This pose is recommended for those days when stress and fatigue make you feel sick. According to Yoga experts this pose also stimulates the abdominal organs and the thyroid gland as well as it helps relieve the symptoms of menopause among other benefits.

Paschimottanasana

This pose is perfect for those who want to increase their productivity, since according to experts, this pose helps the brain by increasing concentration. It also cures headaches and even helps you to lose weight.

Tadasana

The benefits of this pose also known as the Mountain Pose go beyond flexibility and increased strenght. The Tadasana pose increases awareness and harmonizes the body and mind helping you to succeed and reach your desired goals.

Sukhasana

This pose may look like a very simple one, but the thing is that this pose is all about relaxation, experts recommend to look for a quiet place and let this pose to enhance your condition of peacefulness and serenity.

Vajrasana

Just like Sukhasana, Vajrasana pose is all about relaxation, however it also helps with constipation and digestion improvement, this pose has the advantage of being suitable for almost everybody, including absolute beginners since it is very easy to perform.

Reclining Hero Pose

The last pose of this list helps you to fight headaches, insomnia and stress while relieves menstrual discomfort and improves conditions like high blood pressure, respiratory ailments and digestive problems.

 

-Certified Nutritionists Reveal 10 Tips To Lose Weight Fast By Eating Salads.

 

Eat more veggies” is a frequent recommendation you get from dietitians, nutritionists or weight loss experts for superb reasons; veggies are low in calories and many are low in carbs so you can eat huge portions to feel satisfied. They are definitely healthy due to their content of nutrients like vitamins, minerals, fiber, and even water so you can’t fail when choosing veggies to lose weight… or can you?

According to Sheri Kasper, RDN, LDN, of Fresh Communications, who was recently featured in POPSUGAR there is a wrong and a right way to eat veggies for weight loss. Do it the wrong way and you will be just losing time and energy, do it the right way and enjoy seeing how those extra pounds disappear and never come back. But what is the right way?

Eating veggies in a way that really helps you to lose weight is pretty simple, in fact, you just need to follow these 10 expert tips to make them work for you and get a slimmer body.

1.Go green (and we mean Dark Green).

Darker veggies are proven to be more nutritious, Leslie Langevin, MS, RD, CD said to POPSUGAR. She also recommends using cabbage as a base for your salads due to its content of fiber and cancer prevention properties.

2.Add protein for an energy boost.

Leslie recommends not to give up protein coming from chickpeas, nuts, tofu or salmon. These ingredients look great in your salads and add important nutrients to boost your energy levels.

3.Add healthy fats for nutrient digestion

If you want salads to help you lose weight you really want your body to digest all nutrients they contain and for that to happen you need to add healthy fats to the mix according to Claudia T. Felty, PhD, RD. By the way, one perfect source for healthy fats is avocado.

4.Don’t forget grains

Cooked whole grains are an ingredient you want to add to your salads every time since they are nutrient-dense, filling and easy to digest; especially if you base your diet on traditional Chinese medicine, Lisa Eberly Mastela, MPH, RD told POPSUGAR.

5.It is ok to add cooked veggies

Not everything in your salads must be raw, adding cooked veggies is also a good idea for more exciting and substantial recipes. Experts recommend roasted sweet potatoes, butternut squash, mushrooms, corn and others.

6.Add as many colors as you want.

An all-green salad is boring and makes you feel like you didn’t eat enough, so you will end up looking for more food and probably overeating. To avoid this, just add a wider variety of colors to your salads, add proteins, fruits, cooked grains and healthy fats that make you feel more excited about having salad for lunch.

7.Make it satisfying.

People sometimes tend to think that losing weight is all about eating less and feel hungry; but this is absolutely false! Rachel Paul, PhD, RD recommends eating satisfying meals to avoid overeating, mindless snacking, and lack of concentration.

According to her, following a non-starchy veggies + good protein + healthy fats formula is the best option for those who want to lose weight by adding more salads to their diet. Kale, spinach, arugula, cucumbers, zucchini, broccoli and cauliflower are incredible options for you to try.

8.Chew more to cheat your brain.

By eating bigger chunks you will be sending a message to your brain that you’re eating a lot, this trick will make you feel full for longer and avoid overeating helping you to lose more weight almost without trying.

9.Beware of hidden calories.

Stephanie Clarke, MS, RDN of C&J Nutrition, told POPSUGAR your lunchtime salad should be between 400 and 450 calories. Veggies on their own won’t surpass that limit, but what happens when you add ingredients like cooked whole grains, cheese, proteins and oils?. If you are not cautious, your salad can easily turn into a 900+ calorie meal.

The expert recommendation to avoid this is to always use a food scale so you can measure your ingredients and know exactly how many calories you are consuming each time.

10.Have your own salad bar.

On weekdays you will probably be too busy to prepare you veggies, so Leslie Langevin MS, RD, CD recommends that you take one hour on Sundays to cut or prep the veggies you will be eating; this way you’ll just need to grab and mix the precut ingredients during the week to get a fresh salad ready in minutes.

-25 Keto Snacks To Melt Fat Away And Keep You Full Between Meals

Feel full between meals while losing weight with these 25 easy to prepare keto friendly snacks that will help you grab a bite without throwing your body out of ketosis.

Give them all a try and don’t forget to tell me what you think about these recipes. Also if you are just getting started with the ketogenic diet, click here to learn everything you need to succeed and transform your body into a fat burning machine. Enjoy.

1. Low Carb Cheese Crackers

 

photo and recipe by isavea2z.com

Jennifer from the ISAVEA2Z blog shares this incredible keto recipe with all of us. This recipe requires only 6 ingredients and 25 minutes (total prep time).

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2. Baked Shrimp Stuffed Avocados

 

photo and recipe by Kirbie’s Cravings

Avocados are best friends to Keto dieters, they are rich in healthy fats and promote feelings of fullness, helping you to lose weight almost without trying.

This recipe is really easy to prepare and is ready in just 20 minutes.

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3.Creamy Avocado Egg Salad

 

photo and recipe by Gimme Delicious.

This recipe is ready in just 20 minutes total time and besides avocado it contains 2 other keto friendly ingredients: Greek Yogurt and Hard-boiled Eggs, which are plenty of healthy fats and high quality protein, helping you to increase fullness and keep your body in ketosis. This recipe is something you definitely have to try.

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4.Easy Pizza Dip

 

photo and recipe by KetoConnect

I think most of us love pizza, and fortunately there is a very good option for preparing a keto friendly pizza dip with this recipe. All you have to do is following 6 simple steps that will take you no more than 30 minutes. Easy and tasty!

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5.Cinnamon Keto Granola

 

photo and recipe by KetoConnect

If you have a sweet tooth but want to lose weight at the same time, this recipe is for you. The perfect combination of chia seeds, nuts and cinnamon is something you have to try, by the way, did you know that eating 100 grs of peanuts per day can help you to lose weight faster?

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6.Low Carb Zucchini Parmesan Chips

 

photo and recipe by isavea2z.com

20 minutes will be enough for you to enjoy this delicious Zucchini chips that will help you grab a bite while losing weight easily. In addition, Zucchini is well-known as a good source of Vitamin C. According to Jennifer from Isavea2z blog, you can replace Zucchini with Yellow Squash and get the same tasty result.

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7.Buffalo Chicken Dip

 

photo and recipe by KetoConnect

I am pretty sure you will get addicted to this one, it tastes incredible and is really easy to prepare. The best part of this recipe is chicken which has been included in our list of 30 foods for weight loss that you definitely want to read.

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8.Sugar-Free Granola Bar

 

photo and recipe by Wholesome Yum

This recipe is not only low-carb but gluten free as well, and its ingredients are well-known for promoting feelings of fullness. Total preparation time is just 10 minutes, which means that you can even prepare some of these in the morning and stock up on healthy snacks for the whole day.

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9.Avocado & Egg Fat Bombs and Deviled Eggs

 

photo and recipe by KetoDietApp

Made up of 2 super foods: avocados and eggs, this amazing recipe has many benefits for your health in general, providing your body with high quality protein and increased feelings of fullness. All of that with only 20 minutes total prep time.

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10.Tuna in Cucumber Cups

 

photo and recipe by TastesLovely

Cucumber is a low carb vegetable that is rich in vitamins and minerals as well, it also has anti-inflammatory effects and the addition of tuna gives this recipe a boost in its protein content, making it perfect for keto dieters.

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11. BLT Stuffed Avocado

 

photo and recipe by Wholesome Yum

This low-carb, paleo friendly and gluten-free recipe is perfect for snacking or lunch and thanks to its ingredients it will keep you full for longer allowing you to reduce your calorie intake. But the best part of this recipe – according to Maya – is that it is easy to prepare and ready in only 15 minutes.

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12. Italian Sub Roll-Ups

 

photo and recipe by Our Paleo Life

This high-fat, keto-friendly recipe has 20g of fat, 10g of protein and only 1 net carb! So it is perfect to feel full without throwing your body out of ketosis. You will spend only 5 minutes total time for getting this ready, so it is awesome for busy people.

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13. Quick and Easy Antipasto Skewers

 

photo and recipe by Home Made Interest

Have you ever seen something more delicious than this? You need only 4 ingredients and 10 minutes total to taste this recipe. Perfect for those moments when you want to grab a bite without complicating yourself.

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14. Keto Cinnamon Rolls

 

photo and recipe by Mince Republic

These low-carb, sugar-free cinnamon rolls are perfect for breakfast and really easy to prepare. The total preparation time is only 22 mins and they taste great.

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15. Nourishing Paleo Warm Breakfast Salad

 

photo and recipe by Cotter Crunch

It is always time for a perfect salad and this one is awesome for many reasons but I have two important ones: it is easy to prepare (only 10 mins) and contains broccoli. Broccoli is a super food you definitely want to add to your diet and the reasons why are explained on my list of 20 super-healthy foods you need to start eating right now.

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16. Strawberry Avocado Keto Smoothie With Almond Milk

 

photo and recipe by Wholesome Yum

Only 4 ingredients are required to enjoy this creamy, nourishing and satisfying smoothie recipe and it’s ready in just 2 minutes! What else could you ask? I will say nothing else about this recipe because Maya has a lot of information for you regarding this delicious smoothie on her blog, just hit the button below.

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17. Easy Keto Protein Coffee

 

photo and recipe by Hey Keto Mama

Increase your protein intake and feel full for longer with this coffee recipe containing butter, heavy whipping cream, protein powder and cacao. It takes only 5 minutes total time and its content of keto ingredients allows you to keep your body burning fat like crazy.

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18.Fat Head Nachos

 

photo and recipe by Ditch The Carbs

This is what I love about Keto Diet, most dieters have to give up almost every food they love, we don’t since Keto Diet has a “keto-version” of almost every tasty food, and nachos are not an exception. This recipe takes only 30 mins total time to prepare and you will love it.

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19. Loaded Hasselback Zucchini

 

photo and recipe by Peas & Crayons

We have talked about zucchini in the past and I think its benefits are clear for most of us, however this recipe takes zucchini to the next level by adding one more ingredient we all love: CHEESE!.

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20.Keto Doritos Safe Cheat-oh

 

photo and recipe by Baking Outside The Box

You remember I said that keto dieters have a keto version for almost every food we love? What about some “Dorketos”? Don’t think is possible? Take a look at this recipe and get you some healthy Doritos in just 15 minutes.

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21. Baba Ganoush Recipe

 

photo and recipe by Dr.Axe

This low-carb classic Middle Eastern dip originally from Lebanon is a perfect option to use as an appetizer when served with warmed pita bread. It takes only 10 mins total and its main ingredient is eggplant, one super food you definitely want to add to your diet.

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22.Paleo Beef With Broccoli

 

photo and recipe by I Heart U Mami

Beef and broccoli in the same recipe. This is something you need to try ASAP. This keto friendly recipe takes only 25 minutes total time.

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23.Keto Cheese Meatballs

 

photo and recipe by Fat For Weight Loss

This delicious recipe takes only 10 minutes to be ready, I am pretty sure you will enjoy it. As the other recipes we reviewed here, this one helps you to eat more protein and keeps you full for longer so it is perfect to lose weight quickly.

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24. Chocolate Avocado Pudding

 

photo and recipe by KetoConnect

I’ve never think about avocado and chocolate being combined, but it seems that the result is delicious. When I tried this one, I have to say that I got impressed and it took me only 5 min total time to get it done.

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25. Salami and Cream Cheese Roll Ups

 

photo and recipe by The Low Carb Diet

This recipe is perfect for your parties, your friends will love it, also you can use your creativity and design your own combination with ingredients like green peppers, olives, and jalapeños. Total preparation time is only 10 minutes. Enjoy

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-First Steps To Lose Weight – Lose 20lbs In 2 Months

  If you want to lose 20lbs in the next 2 months, I have very good news for you! According to the US National Library of Medicine, losing 1-2lbs per week may help you to keep off the weight and gives you time to make new, healthy lifestyle changes. Pretty awesome right?!. That being said, to reach your 20lbs goal you need to lose 2.5lbs per week which is still safe if you follow the correct steps to lose weight. Here is how.

 

The Easy To Follow Steps To Lose 20lbs In 2 Months.

First, if you want to make it to your goal it is really important that you follow a well-balanced diet that helps you to lose weight in a healthy way. Remember, losing weight the wrong way is as bad as being overweight or obese. But we will talk about healthy diet options later on. By now there are two important things I want you to remember:
  • Always ask your doctor before getting started: This is especially important for people with diabetes, high blood pressure or eating disorders.
  • Keep in mind that losing weight is about improving your lifestyle: If you want permanent results it is crucial that you focus on changing your unhealthy habits for good.
With that in mind, let’s get started!

Step 1: Create a calorie deficit that allows you to lose weight.

As a rule of thumb you lose 1 pound for every 3500 calories you cut from your diet, so if you want to lose 2 pounds in one week you need to create a daily deficit of 1000 calories. Sounds difficult? Here is an easy way to do it.
  • Drastically reduce or give up fast food ( -570 calories).
  • Drastically reduce or give up soda (-125 to -180 calories).
  • Do 30 min Elliptical workout (270 – 400 calories burned depending on your weight).
  • Chew slower to feel fuller on less food and cut nearly 400 calories per day according to researchers.
As you can see by following these simple recommendations you will cut about 1365 calories per day from your diet and create that calorie deficit that helps you to lose weight quickly. I just have a word of caution for you:

Don’t go below 1000 – 1200 daily calories for long periods of time without medical supervision.

Let’s now review some tools that will help you to keep an eye on your daily calorie intake.

Food Calculator by WebMD: This food calculator has two tabs: Popular Foods and Popular Food Chains Food Calculator In the Popular Foods tab you will find a list of foods like almonds, olive oil, avocados, popcorn, tomatoes and others. If you click on one of those, the application will show you the amount of calories on that food either fresh or combined with other ingredients, look at what it shows when you click on Egg Whites: But the most interesting feature of this calculator is the Popular Food Chains tab, where you can see the amount of calories contained in popular meals from famous brands like Burger King, for example: This information is especially useful if you have to go to one of these places and want to choose the healthier options available to keep your calorie intake under control. Calorie Calculator by Calculator.net This second tool is very useful, after you enter some information including age, gender, height, weight and physical activity the application will display an estimate of the amount of calories you need to consume per day to either maintain or lose weight, look at this example: When using this application please remember to use your common sense first and avoid going under 1000-1200 calorie intake without medical supervision as we said before. Calorie Tracker by MyFitnessPal: I am pretty sure you already know MyFitnessPal since it is probably the most famous calorie tracker right now, it is highly recommended to track the calories you consume daily and maintain the calorie deficit you need for your weight loss. Now I will not go through how to use it but here is a very good video that will help you a lot in case you need it: Now it’s time to move on to the second step of this plan to lose 20lbs in 2 months. Let’s do it.

Step 2: If you want to really lose weight, change your eating habits.

As I said earlier on this post, losing weight is more about changing your unhealthy habits and replace them with healthy ones. It is being said that we are what we eat, so if you want to be healthy and succeed in losing those 20lbs, you must make some important changes in your eating habits. Replace junk food and sugary drinks with whole foods like fruits and vegetables, also prefer lean proteins like fish and eat healthy fats like those contained in avocados and olive oil. I know making these changes is easier said than done, so here there are some recommendations to help you:
  • Choose a healthy diet plan to follow and stick to it: There are some good diet plans out there including Keto, Mediterranean, Whole30 and Paleo that have a solid scientific background and are popular enough to be well documented so you don’t ever feel lost in the woods.

The Ketogenic Diet for example helps you to lose weigth quickly thanks to Ketosis, the metabolic state that transforms your body into a fat burning machine within the first 4 days of getting started.

However the Keto Diet is not suitable for people suffering certain conditions like high cholesterol levels, in which case, the Mediterranean Diet is a better option.

If you are interested in the Keto Diet, we have an article that explains everything you need to know including side effects and how to treat them as well as the main mistakes you need to avoid in order to succeed: THE COMPLETE BEGINNER’S GUIDE TO THE KETO DIET.

  • Do not focus on results: I know it sounds weird because we all want to see the results of our weight loss efforts, however if you get obssesed with results you will start following unhealthy practices that may have effects worse than being obese or overweight.
So don’t you worry about the results, trust the process and be consistent, your desired results will manifest as you continue working and persisting in improving your lifestyle. To significantly increase your chances of success I recommend you to follow the Small Wins Principle discovered by Teresa Amabile PhD from Harvard University, here is a post about this interesting principle in case you want to learn more: Did You Fail to Lose Weight in the Past? You Probably Forgot to Apply this Scientific Principle Discovered By Teresa Amabile
  • Look for support: It has been demonstrated that people having support from others (especially their loved ones) lose more weight than those who have no support. Share your weight loss goals with people who matter to you and have them to help you whenever you feel like giving up.

Step 3: Plan all your meals in advance (including snacks)

Having a well-balanced meal plan is crucial to reach your goal, if you don’t plan your meals in advance there will be moments when you will find yourself having no options and eating unhealthy foods. A well-balanced meal plan will also help you to avoid boredom which is one of the worst enemies of dieters, I mean, losing weight is difficult enough and if on top of that you have no food variety you will give up sooner than later. Here is an example of a Mediterranean Diet meal plan from eatingwell.com to help you get started. If you want to go Keto, Best Selling Author Leanne Voguel has very proffessionally designed and well-balanced meal plans you definitely want to try, here you can download a free sample, including a shopping list that will save you time and money when stocking up.

Step 4: Exercise regularly

The last step of this process sounds like cliché, I know, but is definitely crucial to your success, exercise will pay off especially in the long run. It has been demonstrated that people who lose weight without exercising are more likely to regain the weight they lost than those who followed a balanced diet along with a well designed exercise routine. Also, exercising helps you to avoid muscle loss which is an important side effect of dieting. Notice that I said “well-designed exercise routine”, please do not start any exercise routine without professional advice as you may have certain health conditions that may need to be considered before you start moving.

Take Home Message

Losing 20lbs in 60 days is not only possible but also healty according to the US National Library of Medicine. Choosing a healthy, well-documented diet will allow you to lose weight efficiently and find answers to your questions every time you need it. Planning your meals in advance helps you to keep control of what you eat and avoid boredom that may lead to eating unhealthy foods. Exercising regularly has enormous benefits in the long run, helping you to keep the weight off.    

-Ketogenic Diet To Lower Triglyceride-Levels: The Facts And How To Make It Work In 4 Days.

 

Did you know that more than 1 third of adults in the US have high triglyceride levels? We are talking about 109,000,000 people who have risky levels of triglycerides without noticing it in some cases, since this is one of those “silent” health conditions that have no symptoms.

 

The thing is that your triglyceride levels are directly related to your daily habits, if you follow a poor diet, are sedentary, smoke or drink in excess; your triglyceride levels will start increasing. Simply put your high triglyceride levels are a result of your unhealthy habits.

And when you reach the High and Very High levels there is an important risk of suffering chronic diseases like pancreas inflammation, metabolic syndrome, atherosclerosis, heart disease, fatty liver disease, stroke, and high blood pressure.

I don’t have to tell you how miserable your life will be if you do nothing to stop these bad habits, unless that you actually like living in a hospital, spending all your hard earned money in medication and suffering side effects that could be worse than the diseases we just mentioned.

Conversely if you are interested in lowering your triglycerides to improve your health, increase your energy and have a longer, healthier, happier life, then keep reading because now we are going to talk about a scientifically proven method to keep your triglycerides under control. We will talk about the Ketogenic Diet.

The Keto Diet is a LCHF (Low-Carb, High-Fat) diet that helps you lose weight by transforming your body into a fat-burning machine thanks to Ketosis; a metabolic state in which your body starts burning fat instead of carbs as its energy source within the first 4 days.

It has been demonstrated that following a well-designed Ketogenic Diet plan brings benefits that go beyond weight loss.

In terms of your triglyceride levels, ruled.me states that you can lower them by 20% if you follow a balanced Keto Diet and aim to lose just 5% to 10% of your body weight. Sounds good right?

In addition, if you really want to give your health a boost that definitely change your life for good, follow a Mediterranean-style Ketogenic Diet.

Say what?!

Yes!, if you combine these two trends together you will find yourself eating a healthy amount of high quality protein, omega-3 fatty acids, soluble fiber and foods rich in monounsaturated fats. This will make the whole process even easier for you and help you see fast results.

Just make sure that your Mediterranean-style Keto Diet is well balanced and clear enough to tell you what to eat to provide your body with all the required nutrients for a healthy weight loss process.

Remember, losing weight the wrong way is as bad as being overweight or obese.

If you really want to succeed I recommend you to create what is called a Keto Meal Plan that summarizes everything you need for following a successful Mediterranean-style Keto Diet, starting from shopping lists all the way through recommended snacks.

As general advice, your Meal Plan must focus on:

Eating whole foods: Make sure you eat real food made of whole ingredients that you process on your own.

Eating less carbs: Remember Ketosis? That metabolic status where your body becomes a fat-burning machine?. Well, to trigger Ketosis you have to cut on carbs.

Eating less dairy: This is important to avoid the carbs contained on many of these products, especially the sweetened ones.

Eating healthy fats: Like the ones on nuts, avocados, olive oil and sea food like salmon, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.

Planning in advance: It is crucial that you have a plan for the week including easy to prepare recipes for every meal so you don’t end up eating unhealthy foods because of not having time or lacking the correct ingredients.

Now, in case you are thinking that creating a well-balanced Keto Meal Plan will take you a lot of time, let me tell you: you are right!.

Fortunately you don’t have to do everything on your own, there is a way to keep your life functioning while taking care of your triglyceride levels without worrying about creating an effective Keto Meal Plan. It is time to talk about Professional Premade Keto Meal Plans.

Think about Professional Premade Keto Meal Plans as a set of instructions to help you accomplish 4 important things:

Trigger Ketosis: The Ketogenic Diet is more about substitution than restriction, instead of making you lose weight by eating less, it makes you lose weight by eating better, that includes cutting on carbs and focusing on healthy fats.

Professional Premade Keto Meal Plans do exactly that, they help you to reduce your carb intake while gradually increase the healthy fats you eat.

This focus on healthy fats is responsible for triggering Ketosis in the first 4 days.

Have a Balanced Diet: Professional Keto Meal Plans spread all important nutrients into your meals, helping you to feel full for longer periods of time while maintaining Ketosis. Yes, you can lose Ketosis state if your diet is not well-balanced.

Avoid Boredom: One of the worst enemies of people going keto is the difficulty of planning a diet that is interesting enough for them to keep going.

I mean, losing weight is difficult on its own, if besides that you have to limit your food options to carrots and water I bet you will give up sooner than later.

A Professional Keto Meal Plan, allows you to have something interesting to eat almost every day, helping you to stay motivated.

Save Time: Professional Premade Keto Meal Plans come with recipes that are suitable for almost every occasion, from family weekends when you have more time to cook and eat, to weekdays when you can barely breath.

Now, there is a catch… Yeah! I know, there is always a catch!

As we said earlier in this post, for you to lower your triglyceride levels effectively it is highly recommended that you follow a Mediterranean-style Ketogenic Diet; and unfortunately this requirement rules out the majority of Professional Premade Keto Meal Plans out there.

However according to Leanne Vogel holistic nutritionist and best selling author from Healthful Pursuit, having a Professional Premade Keto Meal Plan that combines the best of both worlds is absolutely possible.

In fact, her Balanced Keto Meal Plans include dairy-free, grain-free, egg-free, and nut-free alternative foods that will help you get all the benefits of Ketosis from the Keto Diet and the taste and healthy fats of Mediterranean-style food at the same time.

Here you will not have to worry about how to combine the Keto and Mediterranean Diets in a proper way, everything is already done for you.

In addition since her Keto Meal Plans are balanced and professionally designed you just need to relax, follow the instructions and wait for the results.

Something interesting about the Keto Meal Plans from Leanne is her ability to make them easy to follow, avoiding confusions and lost-in-the-woods feeling, to accomplish this, they are divided into 3 very clear sections:

  1. Shopping List: In this section you will find a list of the ingredients you have to buy for the week, it looks like this:

This section helps you save time and money, since now you go to the grocery store knowing exactly what you should buy and keeps you from buying ingredients you don’t need for the week.

2. Meals Calendar: In this section you will find the list of recipes you will eat on each time during the week. It looks like this:

As you can see, every single day comes with an optional snack in case you feel hungry between meals, this keeps you from losing the Ketosis state by eating foods you are not supposed to eat.

The next important thing to notice here is the number on the top left corner of every meal, this number helps you easily find the instructions in the recipes section to prepare that food.

3. Recipes: In this section you will find clear instructions to prepare the foods for every time of the day, it is divided into breakfast, lunches, dinners and snacks and looks like this:

Finally, the Balanced Keto Weekly Meal Plans from Leanne come with Timesaving 5-minutes recipes, so you do not have to worry anymore about not having enough time to prepare your healthy foods.

If you want to learn more about the Keto Weekly Meal Plans from Leanne Vogel and download your first Balanced Keto Weekly Meal Plan for free, hit the button below to visit her site:

Learn More About Keto Meal Plans

Take Home Message

Having high triglyceride levels is a sign of some other serious conditions taking place in your body.

So it is important to pay attention and take the actions required to keep triglycerides under control.

One of best ways to control triglycerides is by following a Mediterranean-style Ketogenic Diet.

A balanced Mediterranean-style Ketogenic Diet will trigger Ketosis within the first 4 days and allows you to start losing weight quickly to keep your triglycerides under control.

Following a poorly designed or unbalanced Mediterranean-style Ketogenic Diet could lead to consequences worse than obesity itself.

Keto Balanced Weekly Meal Plans are a perfect option to follow a Mediterranean-style Ketogenic Diet that delivers results and improve your health overall.

-Awesome Keto Avocado Recipes That You Should Try This Week

Avocados are healthy, nutritious and versatile; their flavor and texture make our lives easier when doing Keto and their health benefits help us to achieve our weight loss goals. In addition, the ingredients on these recipes will help you feel full for longer periods of time, improve your digestion and even beat keto-flu, so I hope you enjoy them as much as I do. Bon appétit!

1. Avocado Deviled Eggs

I know you are probably wondering how a “deviled” food can be considered keto-friendly, since this type of foods are super seasoned; and you are right! Traditional deviled foods are unhealthy by definition. That’s why this recipe replaces unhealthy ingredients like mayonaise with avocado to add flavour, texture and amazing health benefits.

2. Keto Pistachio Tomato Avocado Toast

Keto Pistachio Tomato Avocado Toast Recipe [Paleo, Dairy-Free] #paleo #keto #recipes https://ketosummit.com/keto-avocado-toast-recipe-paleo All the benefits of avocado in a very good-looking, easy to do recipe. This avocado toast also adds pistachios and tomatoes for more fun and health benefits. Enjoy!.

3. Easy Keto Guacamole Recipe with Lime Pieces

Easy Keto Guacamole Recipe with Lime Pieces [Paleo, Keto] #paleo #keto #recipes - https://ketosummit.com/easy-keto-guacamole-recipe-lime-pieces Topped on some fajitas or scrambled eggs, probably in a meat wrap with raw veggies? You decide!… This recipe can be added to almost everything to add texture and flavour.

4. Easy Breakfast Baked Egg in Avocado

Easy Breakfast Baked Egg in Avocado Recipe [Paleo, Keto] #paleo #keto #recipes - https://paleoflourish.com/baked-egg-in-avocado-recipe Eggs and avocados, a very good option for breakfast providing high quality protein and healthy fats!. By the way, due to their amazing benefits these 2 ingredients are featured in our list of 20 Super Healthy Foods With Benefits You Shouldn’t Ignore (including weight loss)

5. Asian Avocado Salad

Asian Avocado Salad - a simple and filling snack or side by myheartbeets.com This recipe from My Heart Beets blog also contains Apple Cider Vinegar  that helps with: -Weight loss -Cholesterol reduction -Lower blood sugar -And diabetes management Who else wants to give it a try?.

6. Bacon Tuna Boats (Mayo-Free!)

Bacon Tuna Boats that are mayo free! | So healthy! Use avocado instead of mayo in tuna salad #paleo #paleodiet #glutenfree This recipe is perfect for lunch! Tuna, avocados and bacon are 3 ingredients that promote feeling of fullness and provide the protein and healthy fats you need when doing Keto.

7. Pesto Chicken Avocado Salad

Pesto Chicken Avocado Salad \ www.savorylotus.com As Katja from Savory Lotus says, this recipe requires only 4 simple steps (taking 20 minutes total):

-Make dressing. -Make pesto. -Grill chicken. -Add veggies and nuts.

The best part of pesto is that is super easy to make ahead and store in fridge, saving you tons of time later on.

8. Easy Avocado Boats – 3 ways

Easy Avocado Boats - 3 ways. Tuna mayo, prawn cocktail and baked egg with bacon bits. Keto, Paleo low-carb recipe heaven. | ditchthecarbs.com For this recipe, Ditch The Carbs shares two amazing things:
  1. The flavour and texture of these Avocado Boats that will definitely amaze you.
  2.  A video recipe for a 1 minute mayonnaise that you really have to try.
I bet you will love it.

9. Easy Avocado & Bacon Salad

Easy Avocado & Bacon Salad This is a low-carb easy-to-do salad recipe that will help feel full for longer periods of time. Also, according to Martina Slajerova from Keto Diet Blog this recipe contains just 4 net grams of carbs and 50% of your daily potassium, helping you to replenish electrolytes and beat keto-flu

10.Smoked Salmon and Avocado Caesar Salad

IMG_8369 In just 10 minutes you will have a tasty Caesar salad in front of you that also adds high quality protein to your diet to help you achieve your weight loss goals.
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