Best Testosterone Boosting Supplement Reviews

Best Testosterone Boosting Supplement Reviews

Don't be a dope

Testosterone is a steroid hormone produced by the testes and is responsible for the development of male sex characteristics. Although it is a banned substance, testosterone pills and supplementation is a popular way of enhancing muscle development, strength and endurance (think Ben Johnson at the 1988 Olympics). You will be pleased to know, however, that recent studies have shown there are a number of ways to naturally boost testosterone levels without resorting to illegal doping and all its associated risks.

(Related: Complete guide to blood doping)

Why are high levels of testosterone beneficial?

Testosterone plays a key role in the health of both men and women, as it has anabolic effects. These include growth of muscle mass and strength, increased bone density, stimulation of height growth and bone maturation – in addition to virilising effects. Sustained low levels of testosterone can lead to obesity, brittle bones, muscle loss, low sex drive, moodiness, fatigue, erectile dysfunction and impotence.

(Related: The facts about injecting testosterone)

What are the side effects of doping with injections or testosterone pills?

Injecting steroids that mimic high T-levels can cause vomiting, nausea, water retention, liver damage, high blood pressure and anger-management issues are just some of the possible side effects of taking illegal steroids. Your sex life could also suffer from decreased sperm production, prolonged and painful erections and shrinking of the testes. Plus, with the swelling of your arms, legs and face, the yellowing of your skin and eyes, and the acne, baldness, excessive body hair growth and gynecomastia (breast growth in men) that can come with testosterone substance abuse, you may feel more like a man, but you'll look a lot more like a beast.

There are testosterone pills that act as boosters using ingredients like magnesium or zinc, but they're not very exciting. Because it's done without resorting to illegal steroids, most over-the-counter testosterone pills are only likely to incrementally increase your body's natural production. There is no "magic bullet" when it comes to testosterone. Still, every little helps.

How can I boost my testosterone naturally?

Reduce your body fat
Excess body fat increases the production of the female sex hormone oestrogen, which can cause testosterone levels to dip. Lose the chub and you will hopefully have more chance to test out your new and improved libido.

Eat well
Don't just chow down on testosterone pills and expect your work to be done. Cutting your calorie intake when crash dieting is one of the worst things you can do. When you do this, your brain goes into starvation mode and shuts down testosterone production until the famine is over. This is due to the fact that high levels of testosterone burn more fat – and fast. Your body requires a steady supply of calories in order to produce testosterone, so regularly skipping meals may cause levels to nose-dive.

Tip: graze throughout the day, and have at least three solid meals a day.

Go compound and go heavy
Include a minimum of one weekly compound weightlifting session. Exercises like dead-lifts, squats and bench presses require you to use a number of large muscle groups simultaneously. Studies show that this is the most effective way of boosting testosterone, as the stress that compound weights put on your body requires higher levels of testosterone to aid muscle repair than those required during workouts that isolate individual muscle groups. If you're lifting more than six repetitions the weight is too light. Try working at around 85% of your one repetition maximum.

Tip: allow 48 hours' recovery as a minimum between working the same muscle groups.

Rest
After following our advice on compound weights, you probably won't need to be told this one, but research has found that failure to allow your body to recuperate adequately between sessions can cause testosterone to plummet by up to 30%. Make sure you are getting at least eight hours sleep a night, and try to get a one or two hour siesta at least once a week.

Go easy on the alcohol
Ever wondered why excess drinking causes you to go limp at the moment of truth? Binge drinking kills testosterone, so give yourself a three drink limit, and stick to it. Stay natural and get all the benefits without the risks.

By James King. For more information and training advice visit jameskingperformance.com

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Best Testosterone Boosting Supplement Reviews

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Porcentajes De La Dieta Low Carb

Porcentajes De La Dieta Low Carb

Comer carne y mantequilla: el sueño de muchos es el fundamento de la dieta cetógenica, o dieta Keto, para perder kilos rápidamente. Pero ¿cómo funciona en comparación con otro tipo de dietas, y cuáles son sus riesgos?

La dieta cetogénica se usó por primera vez en 1924 para ayudar a reducir ataques epilépticos, y más tarde, en los años 70, cobró popularidad como método para perder peso velozmente. La dieta "Keto", como también se la conoce, se basa en una alimentación baja en hidratos de carbono y rica en grasas, y tiene similitud con la dieta Atkins y con todas las que reducen el consumo de carbohidratos. Pero ¿es segura para la salud?

Según Sarah Hamdan, nutricionista de Nueva York, esta dieta no es recomendable para perder peso: "La prioridad en una dieta es la eficacia a largo plazo y la seguridad", asegura. Y en la dieta cetogénica, eso, según los estudios científicos actuales, aún no está garantizado.

¿En qué consiste la dieta cetogénica?

Una dieta cetogénica es baja en hidratos de carbono, es decir, baja en harinas, almidones y carbohidratos vegetales, que luego se transforman en glucosa, y rica en grasas. Así de simple: en lugar de tomar la energía de la glucosa, el cuerpo la toma de las grasas.

Nuestro organismo usa la glucosa para producir energía calórica. Cuando el azúcar en la sangre baja, al consumirla, por ejemplo, haciendo deporte, al ayunar o cuando pasamos hambre, el organismo alterna la fuente de energía y la toma de las grasas depositadas en diferentes partes de nuestro cuerpo.

Si pasamos hambre durante mucho tiempo, la dieta cetogénica pone al cuerpo en el llamado "estado de cetosis", es decir, que consume grasas. El nombre proviene de los "cuerpos cetónicos", componentes derivados de las grasas e importantes para la supervivencia, ya que se ponen en funcionamiento si hay ausencia de azúcares.

Si se limita la ingesta de azúcar de manera extrema, se fuerza al organismo a usar todo el glucógeno, un estadio de la glucosa, almacenado en el hígado. Y cuando se termina la glucosa, el cuerpo cambia de "combustible" y empieza a quemar grasas, entrando, luego de determinado período, en un estado de cetosis, lo cual puede demorar entre dos y cuatro días.

La dieta cetogénica se basa en el consumo de carnes y grasas naturales.

Distintos tipos de dieta

La dieta cetogénica estándar es la más común. Limita la cantidad de carbohidratos que se deben consumir a unos 50 gramos por día. Eso representa un 10 % del total de calorías que se deben consumir por día. El resto se divide entre un 20 % de proteínas y un 70 % de grasas. Sí, como leyó: un 70 % de grasas.

Existen otras variantes de dietas cetogénicas que son más restrictivas. Por ejemplo, hay alguna dietas "Keto" en las que los carbohidratos se limitan a solo un 2 % de la ingesta diaria de alimentos; las proteínas, a un 8 %, y el resto es un 90 % de grasas.

Por lo general, en la alimentación de un adulto se considera sano el consumo de 225 a 323 gramos de carbohidratos por día. Eso es, del 45 % al 60 % de la ingesta diaria de calorías. Allí se ve la diferencia. Para dar un ejemplo: una banana pequeña tiene aproximadamente 24 gramos de hidratos de carbono, y una taza de arroz hervido, 45 gramos.

Si uno se excede en la cantidad permitida de carbohidratos, se pierde el estado de cetosis, y el cuerpo vuelve a quemar glucosa en lugar de grasa, con lo cual se interrumpe el efecto de la dieta cetogénica.

El consumo excesivo de alimentos refinados y procesados aumenta el riesgo de enfermedades coronarias.

¿Cuáles son los riesgos y beneficios de la dieta Keto?

Se ha comprobado que la dieta cetogénica es efectiva para perder peso al monitorear la glucosa en la sangre de pacientes, y que disminuye la presión arterial y los triglicéridos, un cierto tipo de grasas. Pero no se sabe si la pérdida de peso se debe directamente a la cetosis o si es un resultado del consumo reducido de azúcares y de calorías. O de los altos niveles de proteínas en la dieta cetogénica estándar, que hace que nos sintamos satisfechos.

Cuando el organismo pasa al estado de cetosis, es decir, a sacar energía de la grasa en lugar de la glucosa, puede provocar síntomas parecidos a la gripe, la llamada "gripe cetogénica", como dolor de cabeza, náuseas y fatiga. La "gripe keto" es inofensiva para la mayoría de las personas, y, por lo general, los síntomas pasan en dos semanas. Otros efectos secundarios pueden ser mal aliento y calambres musculares. El estreñimiento es otro de los efectos colaterales, porque es una dieta pobre en fibras, contenidas en los cereales, las frutas y los vegetales. Además, dejar de consumir frutas y vegetales puede producir una deficiencia de vitaminas y minerales.

La dieta cetogénica reduce al mínimo los vegetales y las frutas, por lo cual se recomienda consultar al médico antes de iniciarla. Y antes de realizar cualquier tipo de dieta.

A la dietista Sarah Hamdan le preocupan las consecuencias a largo plazo de la dieta cetogénica, como "un aumento del riesgo de enfermedades del hígado, del riñón, y el riesgo de osteoporosis y gota".

Hay investigaciones que sugieren que las dietas cetogénicas pueden producir un aumento del colesterol y de los niveles de las proteínas C reactivas (PCR), una proteína plasmática que aumenta sus niveles en respuesta a la inflamación. "El aumento de los marcadores de inflamación en el organismo es muy importante porque sabemos que las inflamaciones producen mucho estrés en el cuerpo y están asociadas a las enfermedades cardíacas, la diabetes y la obesidad", explica la médica.

Pero los efectos secundarios dependen del perfil de la dieta cetogénica, aclara, por su parte, Roman Müller, profesor de Nefrología en la Universidad de Colonia, Alemania. "Eso tiene que ver con el tipo de grasas contenidas en la dieta y sus efectos en los niveles de colesterol y en el hígado, o potencialmente en los efectos negativos de un alto consumo de proteínas para el riñón", dice Müller, que está investigando los efectos de las dietas cetogénicas como tratamiento de enfermedades del riñón con su colega, la Dra. Franziska Grundmann.

Si piensa reducir al máximo el consumo de hidratos de carbono debe antes consultarlo con un médico o nutricionista.

El riesgo de enfermedades coronarias no está claro

Hamdan afirma que la relación entre el consumo de grasas altamente saturadas, como la carne con gran contenido de grasa, la mantequilla y la carne procesada, y el riesgo de enfermedades del corazón es "innegable". "La combinación de alimentos con alto contenido de grasas y un consumo muy bajo de alimentos que contienen muchos nutrientes, como los vegetales y las frutas, pueden provocar un riesgo de enfermedades circulatorias y coronarias a largo plazo", subraya.

Müller, sin embargo, dice que no hay datos confiables sobre los riesgos cardiovasculares potenciales. "Hay contradicciones en los datos disponibles de estudios, por ejemplo, en lo relacionado a los factores de riesgo, como el colesterol 'malo'", dice Müller. "Pero se cree que los riesgos dependen del tipo de grasas en la dieta, así como de predisposiciones genéticas".

Una alimentación balanceada, con frutas y verduras, carne, y harinas integrales, sin un consumo excesivo de harinas refinadas, grasas procesadas y azúcar es recomendable para mantener la salud.

¿Vale la pena dejar de comer nuestros alimentos favoritos?

La dieta cetogénica se está volviendo cada vez más popular, pero, en realidad, no difiere tanto de otras dietas para perder peso. Diversos estudios sugieren que la gente que hace dietas "Keto" pierde peso rápidamente al principio, pero que más tarde hay muy poca diferencia entre esa pérdida de peso y la que lograrían haciendo otras dietas.

De hecho, Müller asegura que no se ha comprobado que ninguna dieta sea mejor que otras para perder los kilos que están demás. Franziska Grundmann añade que las dietas que restringen el consumo de ciertos alimentos pueden crear caos en el organismo, aunque se vuelva a los hábitos de alimentación anteriores. Y señala que las dietas cetogénicas son similares a cualquier otra dieta, solo que "dejar de hacer una dieta cetogénica puede provocar que se recupere mucho peso otra vez".

La comunidad científica aún cuenta con pocas evidencias sobre este tipo de dieta, y, de todos modos, siempre se recomienda consultar al médico y al nutricionista antes de empezar una dieta para perder peso, especialmente si se trata de una dieta cetogénica.

(cp/ers)

Porcentajes De La Dieta Low Carb

Source: https://www.dw.com/es/adelgazar-comiendo-grasa-la-dieta-keto-sus-peligros-y-beneficios/a-54719524

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Low Carb Diet And Intermittent Fasting Results

Low Carb Diet And Intermittent Fasting Results

Photo Courtesy: GlobalStock/Getty Images

Food provides your body with the energy it needs to perform all of life's basic functions, from breathing and pumping blood to more complicated movements and tasks. Even in a state of rest, your body is constantly working. Case in point: your body uses most of its energy stores while resting, which is why it's important to replenish those stores by consuming enough calories each day.

According to the U.S. Department of Agriculture (USDA), a person assigned male at birth should consume between 2000 and 2800 calories per day, whereas a person assigned female at birth should consume between 1600 and 2400 per day on average. Any diet that contains 800 calories a day or less is considered a low-calorie diet. While unhealthy fad diets might lure folks into visions of ultra-quick weight loss, an 800 calorie diet can pose serious health risks, especially if it's not prescribed by your doctor.

In some cases, doctors prescribe low-calorie diets to patients, but, unlike the folks behind fad diets, a medical professional will ensure that there's not only a legitimate, urgent need for the diet, but that the patient will receive all the nutrition and support they need while following the regimen.

Here, we'll delve into the ways a very low-calorie diet can be unsafe and unhealthy as well as some more realistic alternatives when it comes to weight loss goals.

Your body needs nutrients, such as fiber, vitamins, minerals, and protein, to stay healthy day-to-day and in the long term. For example, you need calcium for bone health, potassium or magnesium for heart health, and fiber for gut health, to name a few. Without enough calcium, you put yourself at an increased risk for bone diseases and fractures.

 Photo Courtesy: VioletaStoimenova/Getty Images

Without enough potassium or magnesium, your heart rhythms could become irregular, you could experience heart palpitations, or you could have a stroke or heart attack. Too little fiber can lead to constipation, unhealthy blood sugar levels, and even colon cancer. With a diet of 800 calories a day, it's almost impossible to get all the nutrients your body needs.

2. You'll Feel A Lot More Sluggish

A very low-calorie diet will cause your body to go into survival mode. This means your muscles will start to break down for their stored glucose to get your body the energy it needs to function. Even if you work out, your muscle mass will likely decline, giving you less strength for movement of all kinds.

 Photo Courtesy: Kathrin Ziegler/Getty Images

Furthermore, without consuming enough calories per day, your metabolism starts to slow down in an effort to conserve energy. This will also cause you to feel a lot of unnecessary fatigue.

3. Your Overall Quality of Life Will Probably Decline

Very low-calorie diets can cause a slew of different negative side effects that are not only bad for your health, but uncomfortable. Most likely, you will always feel hungry and extremely fatigued. You may also experience constipation, diarrhea, dizziness, stomach cramps, headaches, dry mouth, and hair loss.

 Photo Courtesy: LaylaBird/Getty Images

Very low-calorie diets can also lead to an eating disorder. For instance, extreme calorie-cutting can trigger spiked hunger levels, leading to binge eating. Most would probably agree that the pain and discomfort that comes with an 800 calorie a day diet alone make it not worth pursuing.

4. Your Mental Abilities Won't Be As Sharp

Your brain needs a continuous supply of glucose to function normally. Without it, your mental prowess will begin to lag. Glucose isn't the only thing your brain needs either. Nutrients are also necessary to keep it running correctly.

 Photo Courtesy: Image Source/Getty Images

When you put your body through a very low-calorie diet, your starved brain could easily forget how to do basic tasks like cooking an egg or turning on a lamp. Your ability to focus on anything from a simple conversation to a television show to your work will also decline.

5. You'll Increase Your Likelihood For Gallstones

One of the most common serious side effects of an 800 calorie a day diet is gallstones. This happens because your body will begin to break down fat to get the energy it is missing, which, in turn, causes the liver to secrete higher-than-normal levels of cholesterol.

 Photo Courtesy: Ruben Earth/Getty Images

When that high cholesterol combines with bile, gallstones can easily form. Gallstones are common for people who are rapidly losing weight. They cause a significant amount of abdominal pain and can even require surgery.

6. The Weight Loss Typically Does Not Last

A meta-analysis of 29 studies (see Resource Links) found that low-calorie diets helped people lose weight in the short term. However, that weight loss usually did not last long-term.

 Photo Courtesy: stockvisual/Getty Images

The reason for this is simple: once you stop the diet, the weight comes right back. Because an 800 calorie diet is not even remotely sustainable for health reasons, steer clear of it, as it won't even give you the results you want.

Alternatives to a Very Low-Calorie Diet

An 800 calorie a day diet is dangerous and unsustainable. Instead, if you want to lose weight by cutting calories, there are several, much safer alternatives.

Try Intermittent Fasting

Intermittent fasting is a pattern of eating where you have periods when you can eat and periods when you cannot. It doesn't matter what you eat during your eating times. The only restriction is when you eat. Some of the most common intermittent fasting cycles are 16-hour and 24-hour fasting periods. The 16-hour fasting cycle allows you to eat for eight hours each day. The 24-hour fasting method is done only twice per week.

Fasting was a part of human evolution; back in the hunter-gatherer days, limited access to food sources meant that people went for day without eating. As such, humans evolved with the ability to function without eating for longer periods of time. Intermittent fasting has become a popular way to lose weight, and studies have shown it to be safe and effective as well when done properly. Be sure to consult a nutritionist or medical professional before starting a fasting regimen.

 Photo Courtesy: yulkapopkova/Getty Images

Try a Slightly Higher Calorie Count Per Day

The 800 calorie per day diet may be unsafe, but upping your daily calorie count just a tad is not generally considered dangerous. There are many easy-to-follow 1200 calorie diets and 1200 calorie menus around, and the 1200 calorie diet is within the standards of health safety for many folks. The 1400 calorie diet is another great option for people of all genders. Overall, researchers have found both the 1200 and 1400 calorie diets to be safe and effective ways to lose weight. So long as you consume enough nutrients each day, restricting your calorie count can be done safely.

Resource Links:

• "Long-term weight-loss maintenance: a meta-analysis of US studies" viaThe American Journal of Clinical Nutrition
• "Estimated Calorie Needs per Day by Age, Gender, and Physical Activity Level" via U.S. Department of Agriculture (USDA)
• "Very low calorie diets" via National Health Service (NHS)

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Low Carb Diet And Intermittent Fasting Results

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How Fast Does Low Carb Diet Work

How Fast Does Low Carb Diet Work

Photo Courtesy: [Phil Fisk/Cultura/Getty Images]

Carbs may be delicious, but, depending on your health status and any conditions you may have, they may not be the most nourishing (or healthy) macronutrients for you to eat. However, that doesn't mean you can't enjoy your favorite typically higher-carb foods — it just means you need a bit of creativity and a few tips and tricks for making modifications. That's especially true when it comes to a classic breakfast favorite: quiche.

Traditional quiche begins with a pie crust as its base, which isn't ideal if you're limiting carbs. But, by removing the crust — or using some delicious, low-carb substitutes — you can still enjoy the delicate egg and zesty ingredient combinations that make this dish so versatile. Start diversifying your low-carb breakfast menu (or even your evening meals) with these easy crustless quiche recipes.

Crustless Vegetable Quiche

Photo Courtesy: [EasyBuy4u/Getty Images]

Starting the day with an array of healthy vegetables — plus the protein from eggs — on your plate is never a bad idea. That's why this crustless vegetable quiche is such a nice option: You get great flavors and all the nutritional benefits of whatever veggies you add. Plus, it's vegetarian friendly. Even if you're not fully vegetarian, there are some great reasons to try this quiche; forgoing meat once in a while and upping your consumption of fresh produce can improve your cholesterol levels, for one.

This recipe from Food.com calls for broccoli, red pepper and zucchini, though you can swap them out for other vegetables if you prefer. Mushrooms, asparagus and tomatoes are tasty options as well. All are great sources of different vitamins, minerals and fiber. Add the cheese of your choice and some salt and pepper or other spices for an easy way to change up the flavor profile.

Crustless Quiche Lorraine

 Photo Courtesy: [jaker5000/Getty Images]

Quiche Lorraine might be one of the most classic (and best-known) recipes for this dish — and it's just as delicious without the crust. If you're looking for a keto-friendly breakfast dish that helps you reach your daily protein goals, this crustless quiche Lorraine, also from Food.com, is a top option.

Generally, people who follow the ketogenic diet get about 75% of their daily calories from fat, 20-30% from protein and around 5% from carbs. This recipe gets its fat and protein from the eggs, bacon and Swiss cheese you'll use. If you want to add a vegetable for extra flavor and nutrients, try spinach; it's relatively low in carbs but packed with healthy vitamins A and K.

Bacon Cheeseburger Keto Breakfast Quiche

 Photo Courtesy: [John Rizzo/Getty Images]

Looking for more crustless quiche options that work just as well for dinners as they do your morning meals? You'll want to try this bacon cheeseburger keto quiche from Kalyn's Kitchen. It satisfies keto fat and protein requirements thanks to its ground beef, bacon, eggs and the cheese of your choice (we recommend sharp cheddar). For a little bit of low-carb veggie crunch, add a handful of green onions and pickles into the mix too — yes, pickles in crustless quiche. They really do elevate this dish with their crunch and zesty tang.

Spicy Southwest Crustless Quiche

 Photo Courtesy: [yipengge/Getty Images]

For those on the keto diet who also like a little kick to their meals, this spicy Southwest crustless quiche from the folks at Wisconsin Cheese will definitely satisfy any flavor cravings. It's packed full of fat and protein thanks to its eggs, heavy whipping cream, milk and pork sausage. Add some jalapenos, green peppers and pepper jack cheese to crank up the spice level.

As with most of the quiche dishes in this list, you'll cook this in a greased pie dish at 350 degrees Fahrenheit until the edges are golden brown and the center of the quiche no longer looks runny or jiggly. It may take about 45 minutes to achieve the right cooked consistency, and you can also tell the quiche is done — as with many baked treats — when a knife inserted into the center comes out clean. Let the quiche stand for about 10 minutes to fully firm up before slicing into it.

Vegan Crustless Quiche

 Photo Courtesy: [Cavan Images/Getty Images]

This one is a bit of a surprise — a unique and flavorful surprise. You already know quiche is an egg dish, and eggs aren't vegan. So you might also be wondering how a vegan version could exist. In showcasing some true culinary creativity, this vegan crustless quiche from The Spruce Eats utilizes tofu, dairy-free crumbled cheese, soy or almond milk, nutritional yeast, ground cashews and dairy-free cream cheese.

The result is a smooth, authentic crustless quiche that's perfect for people who eat a plant-based diet or those who are allergic to eggs. In addition to its healthful egg-free base, it's got asparagus, garlic and turmeric to spice things up just right. You can always add or substitute your preference for other veggies as well; consider using what's in season to enjoy them at their peak of freshness.

Kale and Feta Crustless Quiche

 Photo Courtesy: [Kale and Feta Crustless Quiche/Eating Bird Food]

Eating Bird Food's kale and feta crustless quiche recipe is an easy yet flavorful low-carb meal that makes for not only a delicious breakfast but also an ideal main course for lunch or dinner. Simply pair a slice with a cup of soup or a salad to create a well-rounded meal. As an added bonus, this recipe is a little different from other basic crustless quiches, which can keep your taste buds on their toes while giving you a nutrient boost at the same time.

Aside from the kale, feta and eggs — its star ingredients — this recipe uses coconut oil, almond milk, mushrooms, garlic, nutmeg and parsley. And here's an interesting tidbit of information about kale: It's a superfood that's chock-full of vitamins and minerals — but that's also low in calories and carbs.

Resource Links:

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-many-types-and-health-benefits-of-kale

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How Fast Does Low Carb Diet Work

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Cheating On A Low Carb Diet

Cheating On A Low Carb Diet

Lots of today's trendy diets — think Atkins, keto and sometimes paleo — are centered around low-carb foods. But cutting carbs to lose weight fast isn't a new idea. It's been around for more than 150 years. So what's driving the popularity of this eating plan?

With a low-carbohydrate diet, you keep your carbohydrates lower than what's typically found in Western diets, Jen Bruning, a registered dietitian and spokesperson for the Academy of Nutrition & Dietetics, told TODAY.

Processed foods and fast foods — common in Western diets — are often high in carbs. They can contain a lot of refined carbs that don't offer a lot of nutritional value. Low-carb diets limit these high-carb foods, as well as grains, starchy vegetables (like potatoes and peas) and fruit. They emphasize foods low in carbs and high in protein and fat instead, like meat, cheese and nuts, as well as leafy vegetables.

How does the low-carb diet work?

To start, there's no one low-carb diet. Different plans cut carbs down to different levels. The strictest diets aim to cut carbs down to zero. Others target 150 grams or less per day. As a comparison, the Dietary Guidelines for Americans recommend 225 to 325 grams per day as part of a healthy eating plan that doesn't focus on limiting carbs.

Bonnie Taub-Dix, a registered dietitian and author of "Read It Before You Eat It: Taking You from Label to Table," points out that carbs aren't all nutritionally the same. A slice of whole-grain bread, a small piece of fruit and four packets of sugar could all have about 15 carbs. "Those food all have completely different health profiles," she said. The bread has fiber, vitamins and minerals, and can help you feel full. The fruit might have fiber and antioxidants. The sugar has no nutritional value except for energy.

People want to know the best ways to lose weight and how to lose weight fast. But there's more to understand. "If you want to eat more healthfully and lose weight, you have to think about what your body needs and your health needs, not just your weight-loss needs," Taub-Dix said.

What does the research say about the low-carb diet?

What are low-carb diet benefits? Bruning said with low-carb dieting you might see improvements in blood sugar levels and weight loss. But the weight loss might not last. "Research also suggests a tendency to regain any lost weight when eating patterns return to normal," she said.

Sticking with a low-carb eating plan may help you maintain weight loss, though.

According to the Mayo Clinic, low-carb diets might help prevent or improve metabolic syndrome, diabetes, high blood pressure and heart disease.

A study published in the Journal of the American College of Nutrition found that for people with type 2 diabetes, diets that were low in carbs helped them lose weight and reduce the medication they needed to take to control of their diabetes.

Is low-carb a good choice for you?

You might want to try a low-carb diet if you're looking to lose weight in the short term or to prevent or improve metabolic syndrome, diabetes, high blood pressure or heart disease.

A low-carb diet includes a lot of other food options, so if you don't like diets with severe food restrictions you might like the variety it offers.

You may also want to look at the kinds of carbs you're eating to see where you can make changes. "If you examine your diet and feel you are lacking in non-starchy vegetables but eat lots of added sugar, you may choose to lower your refined carbohydrate intake in favor of more veggies," Bruning said.

And remember that low-carb diets are low in certain nutritious foods. "Plenty of higher-carbohydrate foods are very healthful. Think legumes, fruit and whole grains," Bruning said. "Low-carb diets also tend to be low in fiber, and fiber is known to be protective against heart disease and some cancers."

Taub-Dix is wary of any diet that eliminates an entire food group. "No one food or food group is going to be magical for you or horrible for you unless you have a food allergy or intolerance," she said. "We shouldn't demonize any one particular food or food group. That should be a red flag when choosing a diet — if a food group is eliminated, steer clear of that diet."

What do you eat on the low-carb diet?

Generally, low-carb menus will include foods that are higher in protein and fat.

On a low-carb diet, you're likely to eat foods like:

• Meat
• Poultry
• Fish
• Eggs
• Some nonstarchy vegetables

You'll cut out or limit:

• Grains
• Legumes like lentils, beans and peas
• Fruits
• Breads
• Sweets
• Pasta
• Rice
• Starchy vegetables like potatoes, corn and butternut squash
• Milk
• Sometimes nuts and seeds

Following a low-carb diet, in a typical day you might eat low-carb meals like:

• Breakfast: Omelet with cheese, mushrooms, tomatoes and spinach
• Lunch: Cobb salad
• Dinner: Chicken drumsticks with coleslaw
• Snack: Roasted pecans

The low-carb diet is similar to:

• Keto diet, which typically limits carbs to 50 grams a day or less
• Keto/FLEX 12/3, which blends a low-carb diet and fasting
• Low-carb, high-fat diet, which pairs a reduction in carbs with an increase in high-fat foods
• Paleo diet, which tends to be low-carb in practice because it emphasizes a lot of low-carb foods
• Atkins diet, which has a four phases of carb intake levels
• Zero-carb diet, which aims to reduce carbs to (you guessed it) zero

Is the low-carb diet effective long-term?

Compared with low-fat dieters, low-carb dieters may see a short-term weight-loss boost. But the gain tends to disappear after a year or two, according to the Mayo Clinic. It's possible that eating more protein and fat instead of carbs can help keep you feeling full, so you eat less.

Most studies of low-carb diets have lasted less than a year. So it's not clear yet if a low-carb diet has long-term health risks.

Talk with your doctor before starting a low-carb diet or any other diet — your doctor can recommend the best healthy diet for you, based on your needs.

Stephanie Thurrott is a writer who covers mental health, personal growth, wellness, family, food and personal finance, and dabbles in just about any other topic that grabs her attention. When she's not writing, look for her out walking her dog or riding her bike in Pennsylvania's Lehigh Valley.

Cheating On A Low Carb Diet

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A Low Carb Diet That Works

A Low Carb Diet That Works

Photo Courtesy: GlobalStock/Getty Images

Food provides your body with the energy it needs to perform all of life's basic functions, from breathing and pumping blood to more complicated movements and tasks. Even in a state of rest, your body is constantly working. Case in point: your body uses most of its energy stores while resting, which is why it's important to replenish those stores by consuming enough calories each day.

According to the U.S. Department of Agriculture (USDA), a person assigned male at birth should consume between 2000 and 2800 calories per day, whereas a person assigned female at birth should consume between 1600 and 2400 per day on average. Any diet that contains 800 calories a day or less is considered a low-calorie diet. While unhealthy fad diets might lure folks into visions of ultra-quick weight loss, an 800 calorie diet can pose serious health risks, especially if it's not prescribed by your doctor.

In some cases, doctors prescribe low-calorie diets to patients, but, unlike the folks behind fad diets, a medical professional will ensure that there's not only a legitimate, urgent need for the diet, but that the patient will receive all the nutrition and support they need while following the regimen.

Here, we'll delve into the ways a very low-calorie diet can be unsafe and unhealthy as well as some more realistic alternatives when it comes to weight loss goals.

Your body needs nutrients, such as fiber, vitamins, minerals, and protein, to stay healthy day-to-day and in the long term. For example, you need calcium for bone health, potassium or magnesium for heart health, and fiber for gut health, to name a few. Without enough calcium, you put yourself at an increased risk for bone diseases and fractures.

 Photo Courtesy: VioletaStoimenova/Getty Images

Without enough potassium or magnesium, your heart rhythms could become irregular, you could experience heart palpitations, or you could have a stroke or heart attack. Too little fiber can lead to constipation, unhealthy blood sugar levels, and even colon cancer. With a diet of 800 calories a day, it's almost impossible to get all the nutrients your body needs.

2. You'll Feel A Lot More Sluggish

A very low-calorie diet will cause your body to go into survival mode. This means your muscles will start to break down for their stored glucose to get your body the energy it needs to function. Even if you work out, your muscle mass will likely decline, giving you less strength for movement of all kinds.

 Photo Courtesy: Kathrin Ziegler/Getty Images

Furthermore, without consuming enough calories per day, your metabolism starts to slow down in an effort to conserve energy. This will also cause you to feel a lot of unnecessary fatigue.

3. Your Overall Quality of Life Will Probably Decline

Very low-calorie diets can cause a slew of different negative side effects that are not only bad for your health, but uncomfortable. Most likely, you will always feel hungry and extremely fatigued. You may also experience constipation, diarrhea, dizziness, stomach cramps, headaches, dry mouth, and hair loss.

 Photo Courtesy: LaylaBird/Getty Images

Very low-calorie diets can also lead to an eating disorder. For instance, extreme calorie-cutting can trigger spiked hunger levels, leading to binge eating. Most would probably agree that the pain and discomfort that comes with an 800 calorie a day diet alone make it not worth pursuing.

4. Your Mental Abilities Won't Be As Sharp

Your brain needs a continuous supply of glucose to function normally. Without it, your mental prowess will begin to lag. Glucose isn't the only thing your brain needs either. Nutrients are also necessary to keep it running correctly.

 Photo Courtesy: Image Source/Getty Images

When you put your body through a very low-calorie diet, your starved brain could easily forget how to do basic tasks like cooking an egg or turning on a lamp. Your ability to focus on anything from a simple conversation to a television show to your work will also decline.

5. You'll Increase Your Likelihood For Gallstones

One of the most common serious side effects of an 800 calorie a day diet is gallstones. This happens because your body will begin to break down fat to get the energy it is missing, which, in turn, causes the liver to secrete higher-than-normal levels of cholesterol.

 Photo Courtesy: Ruben Earth/Getty Images

When that high cholesterol combines with bile, gallstones can easily form. Gallstones are common for people who are rapidly losing weight. They cause a significant amount of abdominal pain and can even require surgery.

6. The Weight Loss Typically Does Not Last

A meta-analysis of 29 studies (see Resource Links) found that low-calorie diets helped people lose weight in the short term. However, that weight loss usually did not last long-term.

 Photo Courtesy: stockvisual/Getty Images

The reason for this is simple: once you stop the diet, the weight comes right back. Because an 800 calorie diet is not even remotely sustainable for health reasons, steer clear of it, as it won't even give you the results you want.

Alternatives to a Very Low-Calorie Diet

An 800 calorie a day diet is dangerous and unsustainable. Instead, if you want to lose weight by cutting calories, there are several, much safer alternatives.

Try Intermittent Fasting

Intermittent fasting is a pattern of eating where you have periods when you can eat and periods when you cannot. It doesn't matter what you eat during your eating times. The only restriction is when you eat. Some of the most common intermittent fasting cycles are 16-hour and 24-hour fasting periods. The 16-hour fasting cycle allows you to eat for eight hours each day. The 24-hour fasting method is done only twice per week.

Fasting was a part of human evolution; back in the hunter-gatherer days, limited access to food sources meant that people went for day without eating. As such, humans evolved with the ability to function without eating for longer periods of time. Intermittent fasting has become a popular way to lose weight, and studies have shown it to be safe and effective as well when done properly. Be sure to consult a nutritionist or medical professional before starting a fasting regimen.

 Photo Courtesy: yulkapopkova/Getty Images

Try a Slightly Higher Calorie Count Per Day

The 800 calorie per day diet may be unsafe, but upping your daily calorie count just a tad is not generally considered dangerous. There are many easy-to-follow 1200 calorie diets and 1200 calorie menus around, and the 1200 calorie diet is within the standards of health safety for many folks. The 1400 calorie diet is another great option for people of all genders. Overall, researchers have found both the 1200 and 1400 calorie diets to be safe and effective ways to lose weight. So long as you consume enough nutrients each day, restricting your calorie count can be done safely.

Resource Links:

• "Long-term weight-loss maintenance: a meta-analysis of US studies" viaThe American Journal of Clinical Nutrition
• "Estimated Calorie Needs per Day by Age, Gender, and Physical Activity Level" via U.S. Department of Agriculture (USDA)
• "Very low calorie diets" via National Health Service (NHS)

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A Low Carb Diet That Works

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Getting Back To Low Carb Diet

Getting Back To Low Carb Diet

You are here: Home / Blog / Keto Tips: How to Get Back on Keto | Getting Back to Keto Basics

Fallen off the keto wagon? Wondering how to get back on Keto? Ten easy tips to get back on the Low Carb diet once again.

First, a disclaimer. I am not a medical, or health care professional so you definitely want to consult what my sons call "a real doctor, not a Ph.D. like my Mom".

If you plan to adopt a ketogenic/ low carb way of eating for the rest of your life, there will definitely be times when you will fall off the wagon. In my case, that's usually off the wagon and face-first into cupcakes.

For those of us who follow keto for serious health issues, this can be dangerous, and the consequences are beyond my professional ability to discuss so I won't touch those.

But for those of us who follow keto for weight loss/overall wellbeing reasons, I think this is not unusual. This happens to the best of us.

The difficulty often is that one cupcake leads to another, followed by other high-carb things, and before you know it, you're slowly drifting back to your old, bad-for-you eating habits.

Over the last 5 years, I've definitely had to take myself in hand and get back on Keto or low carb again.

What Are The Basics Of The Keto Diet? 10 Tips And Tricks To Get You Back On Track

1.Learn To Distinguish Real Hunger From Mouth Hunger

• We eat for a lot of reasons other than hunger. You have to discover your own reasons for why you eat. I know I tend to munch if I'm happy or bored, and I am easily bored and often very happy so that's a problem. I'm a lot less likely to eat mindlessly when stressed, so if I wanted to be skinny, I'd just have to stress myself out a lot I guess. But I've found an easier and healthier way than this.
• I've learned to distinguish between real hunger and mouth hunger, where I just want something good tasting to munch on. I do this by asking myself two questions:

1. Are you hungry enough to eat a piece of dry chicken breast? (which is the least exciting thing I can think of to eat). If the answer is yes, then I'm really hungry.
2. Are you craving something in particular to eat? Or will you eat just about anything reasonable? If it's a particular craving, I'm not really hungry, I'm just wanting to munch. If I'd eat just about anything reasonable, then I'm truly hungry. So when I say, "I need to eat something now", I'm really hungry. When I say to myself, "Let's see, what sounds good to eat?" Yeah, not really hungry then.

• You may need to find your own hunger litmus test questions, but here are the ones that work for me. But learning why you eat is critical, not just to get back on Keto, but also to help you maintain healthy eating habits in the long run.

GET THE FREE PRINTABLE CHART FOR 4 WEEKS TO KETOSIS BY CLICKING HERE!

2. Go Back To PrePlanning and Tracking

• There's nothing worse than doing well all day, and then discovering that you ate something that had a lot more carbs than you expected–and there goes your well-planned day. It's a lot easier to just plan what you're going to eat, enter it into your tracking app, and ensure that you will be on point if you follow the plan.
• I find it also helps me to not have to worry all day about what to eat. It's already planned. I just have to eat it–which I am usually more than happy to do. Most of us have to track carbs and calories while on keto, and pre-planning helps with both.
• This pre-planning is essential for me when I try to get back on Keto.
• Use my Keto Macro Calculator to help you stay on track.

3. Drink Lots Of Liquid

• Often when I think I'm hungry, if I drink a little bit, the hunger goes away.
• In fact, for years I used what I called a "water loading" trick. An hour before I was scheduled to eat, I would drink a large glass of water. You'd be surprised how long you can feel full with a large glass of liquid sloshing about inside you.
• Fluids also do help with weight loss, so drinking adequately is essential when you are trying to get back on Keto.

4. Weigh All Of Your Food

• After you've been doing this for a while, you may think you're pretty good at being able to guesstimate food quantities. But if you go over an ounce or two at each meal, that adds up to several hundred more calories than you should be eating.
• I also know that sometimes when I've gone back to weighing my food, I've been eating LESS than I should have because what I considered a 4 oz piece of chicken actually turned out to only be 3 ounces.
• So, weighing or measuring out your portions really helps you stay on track. It also introduces a disciple around meals that I may have lost then I fell off the wagon, and is essential for me to reintroduce to get back on Keto.

5. Fast Between Meals

• NO grazing. This is critical on keto. Remember you're trying to reduce insulin and reduce spikes in blood sugar. Nothing reduces insulin secretion as well as fasting.
• I usually set my clock to 4 hours between meals. If I get hungry within 3-4 hours of my last meal, I drink something instead because it was really unlikely be real hunger. Not only does it limit calories, but it also reduces my insulin response. I have to remember that I am either feasting (eating) or fasting (going without food). And your body doesn't burn fat when feasting, so the longer I fast, the more I burn.
• I usually set my clock for mealtimes to be 8 am, 12 pm, 4 pm, and a snack at 8 pm. This also has the benefit of letting me fast for 12 hours overnight. You may prefer other times, but clock watching at first, when you have been eating at all times of day or night, is a good way to introduce some discipline into your life. Fasting is actually a great way to get back on Keto, and also helps you get into ketosis faster.

4. Identify carb levels for weight loss, weight gain, and maintenance. Then plan accordingly.

• In my case, I have to keep carbs below 20-40 gms for weight loss, and below 75 gms for maintenance. I am super carb sensitive. While others can eat a lot more than 75 gms for maintenance (after all, 100-150 gms is considered low carb by American standards), I didn't win the genetic lottery on this one.
• You will have to experiment to find the appropriate levels for you, but once you know the levels, it makes planning a lot easier.
• Typically, I give myself 2-3 weeks at a particular level of carbs to see if I'm losing, gaining, or maintaining.
• Click here to find a keto macro calculator that you can use to set your macros.

5. Eat More Protein

• Not eating enough protein is what got me in trouble in the first place. I'm a reluctant carnivore and would rather eat carbs than meat. But that doesn't work for me. I know keto is positioned as fat, fat, fat, and yes eating fat to satiety is important–but so is protein.
• I try to get my protein in first, and then "fill around the edges" with fat.
• I also find that protein fills up my stomach really fast, and stays with me for a really long time, so that's another reason why ensuring I get my protein in daily is helpful, not just for overall muscle health but also for weight loss. So when you're trying to get back on keto, it's not just fats, but also moderate protein that helps you get back on track.
• Click here to find a keto macro calculator that you can use to set your macros.

6. Accepting Hunger And Not Thinking It Needs To Be Fixed Immediately

• We believe that if we are hungry and don't eat, we will keep getting hungrier and hungrier until we just faint away like a Victorian lady. But most of us do not find that to be the case. Instead, hunger comes and goes in waves.
• Often if I am hungry and I drink something, or I distract myself with something, or if I tell myself I need to wait for 2 more hours, the hunger goes away.
• The truth is, there's no way to lose weight without being hungry. Keto makes you less hungry than just restricting calories while continuing to eat carb-laden foods, but most of us have to learn to embrace the hunger when we get back on Keto.
• When I feel like I'm starving, I tell myself my body HAS to be burning fat if I'm that ravenous, and that makes it easier to deal with.

9. Be Patient

• Rarely if ever, have I lost more than a pound every other week. Sometimes, I've stalled for 6-8 weeks. So, If I want to lose 10 lbs–the same 10 pounds that only took a week in Italy to jump onto my body-- it could be close to 4 months before I can lose them. It's not fair, but it's my reality, so I just need to get into that medium- to long-term mindset, rather than expecting miracles each time I jump on the scale in the morning.
• This is easier said than done I know, especially when the interwebz are full of people telling you how they lost 50 lbs in a month. I hate envy those people. But that is not how it works for me, and that is not how it works for thousands of other, silent sufferers.

10. Allow Yourself Some Treats So You Don't Feel Deprived--But Make Them Keto Treats

• This is where Keto Sweets, Treats, and fat bombs come in really handy. What works for me is to have something planned and ready so that when the craving hits, I can grab a quick little keto treat, and not feel deprived. Most of the keto desserts on this blog also serve as fat bombs, so you will be satisfying your taste buds, your hunger, and your macros all in one fell and delicious swoop as you get back on Keto.

Recipes To Help You Get Back Into Ketosis

• Keto Recipes
• Low Carb Recipes
• Fat Bombs
• High Protein Recipes

Don't forget to check out my other Keto cookbooks.

Keto Instant Pot, Keto Fat Bombs, Sweets, & Treats, and Easy keto in 30 minutes.

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Getting Back To Low Carb Diet

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