I have seen a lot of success stories about this so called Keto Diet which made me think deeply if I should try it as well. Not so long ago, I met with my cousin’s husband at a family reunion. I did not recognize him from afar. At first, I thought that my cousin was dating a new guy! When I got closer, I realized that it was still him! I couldn’t believe how much weight he lost in just a couple of months. The first thing I said was “How the hell did you do it?”. He laughed and uttered two words “Keto Diet”. We chatted for an hour about how he changed his lifestyle until it was time to leave. When I got home, I started doing my own research about this phenomenon and found a lot of benefits. It included losing weight and improving brain function. There are also different kinds of ketogenic diet as mentioned on this article from Healthline.
There are several versions of the ketogenic diet, including:
Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs.
Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.
However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.
The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions.
Can Supplements Help?
I was told that the desired state of ketosis which was supposedly the result of Ketogenic Diet was actually a bit hard to get into. However, I read an article from Bodybuidling that there are different supplements available in the market to succeed in your efforts.
When you make the decision to embrace ketogenic dieting—or “go keto”—you need fat and plenty of it. After all, all those calories that you used to get from carbs have to come from somewhere, right? And as Dr. Jacob Wilson pointed out in his “Ketogenic FAQ” article, eating excessive protein (at or above .67-.81 grams per pounds of body weight) can actually produce enough glucose to kick you out of the desired state of ketosis.
Where the fat comes from, well, that’s up to you. For many people, bacon, avocado, and heavy cream can found on the menu eaten at almost any meal, and never do you need to think twice about choosing egg yolks again.
But even with the mouth-watering menu, the adaptation period to a ketogenic diet can be challenging. Many have felt compelled to quit before actually entering ketosis—which is when the pure fat-burning and benefits begin!
These three supplement staples can help you make it through the dreaded “induction flu” that many experience during the early days of ketogenic diet, and help you and come out stronger and leaner on the other side!
Ketogenic diet is a new and fun way to lose weight. It also has other great health benefits! However, it is hard to get into the state of ketosis. Thus, the reason of having Keto Supplements help us along the way.
There are lots of supplements in the market in which I have searched far and wide before I started to undergo this new way of living. Gladly, I found the best keto supplements to help me realize my goal!
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Millions of people across the globe battle some kind of sleep problem. The issue is chronic for some and occasional for others. Whatever the case, we all want and need quality sleep to function and so some people resort to sleeping pills. But did you know that some of the foods in your refrigerator could help you sleep deeper and for longer?
Fox News wrote an article that listed some everyday foods that enhance sleep.
Fish is rich in tryptophan, an amino acid that raises serotonin levels that are needed to make melatonin. Melatonin is a hormone that helps to control your sleep and wake cycles. In addition, most fish (cod, salmon, halibut, tuna, trout, and snapper) provide vitamin B6, which is also needed to make melatonin.
There may be something to that old adage that a glass of warm milk will help you sleep. Dairy products like yogurt, milk and cheese are rich in melatonin-boosting calcium, and a number of studies are finding that being calcium-deficient may make it difficult to fall asleep.
Cherries, especially the tart varieties, are one of the few food sources of melatonin, the sleep hormone that regulates your internal clock. In one small study, participants drank eight ounces of tart cherry juice in the morning, and another eight ounces in the evening, for two weeks and reported better sleeping habits.
Bananas, well-known for being rich in potassium, are also a good source of magnesium. Both minerals help to relax overstressed muscles. In addition, magnesium deficiencies are related to restless leg syndrome, which interferes with a good night’s sleep.
But these foods are nothing if the environment is not conducive. You also need to watch what you do during the day as some habits can make it harder for you to sleep.
Mayo Clinic has an article that describes the perfect sleeping conditions.
1. Create a restful environment
Create a room that’s ideal for sleeping. Often, this means cool, dark and quiet. Exposure to light might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.
2. Limit daytime naps
Long daytime naps can interfere with nighttime sleep. If you choose to nap, limit yourself to up to 30 minutes and avoid doing so late in the day.
If you work nights, however, you might need to nap late in the day before work to help make up your sleep debt.
3. Include physical activity in your daily routine
Regular physical activity can promote better sleep. Avoid being active too close to bedtime, however.
Spending time outside every day might be helpful, too.
4. Stick to a sleep schedule
Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don’t need more than eight hours in bed to achieve this goal.
One other important thing not to forget is the mattress itself. It has to be the perfect firmness: not too hard, not too soft. You also want to make sure you don’t blow through your budget, so you really need to take your time before clicking ‘buy’. You can use sites like https://mattressbattle.com to do quick comparisons before purchasing your mattress.