Jessica, Author at Fit Life Geek - Page 6 of 6

All Posts by Jessica

About the Author

Hi I’m Jess. I write about my adventures in getting fit and trying to build a life that is more awesome and healthy than before. I’m not a fitness nut, I’m actually more of a geek. I try to write about helpful and practical tips anyone can use.

Oct 27

Building A Righteous Bod: 5 Commandments Of Smart Dieting

By Jessica | 2 Week Diet

To see the best results from any diet plan, you’ve got to know the “Diet Commandments”. These guidelines are essential for superior results. They will take you to the Promised Land, flowing with good health and energy.

Sadly, many dieters miss out on one or more of these rules, and it costs them their success.

1. Thou Shall Eat More Protein
Of all the foods you might eat while on a fat loss diet, protein is probably the most important. Protein combats hunger, stabilizes blood glucose levels, and prevents lean muscle loss. The result is raised metabolism and accelerated fat loss.

Don’t let your protein intake fall short. Aim to consume some in every meal and snack. For some unexpected sources of protein, consider quinoa, bulgur, avocado, and whole wheat bagels.

2. Thou Shall Eat Regularly
You may have heard that metabolism increases the more often you eat. That’s somewhat misleading. Actually, the boost you get from a meal is directly related to meal size — eating regularly does help keep hunger at bay.

Feed your body frequently throughout the day to avoid food cravings and energy lows. Those who follow this guideline are more likely to stick to their diet or weight loss program.

3. Thou Shall Prioritize Fresh Foods
When selecting your foods, remember processed foods are a sin. Eating fresh is a must. In our world, processed foods are around every corner, waiting to cause weight gain and thwart our efforts for a healthy life.

Eliminate processed food and give your diet a major boost. Focus on natural foods, like fresh fruits and vegetables, whole grains, healthy fats and oils, and lean proteins. This isn’t the Garden of Eden—reaching for the apple is the right choice.

You could call this commandment the Golden Rule of dieting. If you make only one change to your diet plan, make this one.

4. Thou Shall Set Short Term Goals
One diet rule that you should abide by is to continually set short term goals. Think about your strategy in the here and now, not months ahead. If your goals can only be achieved far down the road, it becomes too easy to lose sight of them.

You should also ensure that you put your goals in writing and tell a friend or family member about your intentions. The accountability will redouble your commitment.

Try thinking in two-week segments. Two weeks is generally the period necessary to form good habits, so it’s the perfect amount of time to build behaviors that stand the test of time.

This is precisely why The 2 Week Diet was created. It will help you stay motivated and consistent until good decisions become automatic.

5. Thou Shall Avoid Fruitless Comparisons
Finally, stop comparing yourself to others. Realize this is your journey. Your body is unique and you won’t see the same results as everyone else, so don’t expect to.

Instead, start comparing yourself today to yourself from yesterday. That will give you everything you need to know. If you improve every day, or hold fast to your diet program, then you are already a success.

Keep these diet commandments in mind. Focus on them and be confident you are building a truly righteous body.

 

This site contains some affiliate links, meaning that if you click on those links, this site may receive a commission at no additional cost to you. Our opinions remain our own, however misguided they may be. This site also participates in the Amazon Services LLC Associates Program,meaning that we may receive a commission if you click on a link to Amazon. Amazon and the Amazon logo are trademarks of Amazon.com, Inc. or its affiliates.

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Oct 25

Keto vs Paleo Diet: Which is Right for You?

By Jessica | Diet

Many diet fads have come and gone throughout the decades. The ones who have proven to be effective have stuck around over the years. Two of these worthwhile diets are known as the Paleo diet and the Keto diet. According to the Huffingtonpost.com, these diets are among the most popular diet trends.

 

The Keto Diet

The Keto diet is great for those desiring to observe dramatic weight loss. This diet is also helpful in improving medical conditions, such as cognitive disorders, type 2 diabetes, and Alzheimer’s disease. When this diet began in the 1920s, it was created for preventing and treating seizures, according to The Kettle and Fire Blog. But now, it can be used for dramatic weight loss.

With the Keto diet, the lowering of carbs, which is normally used as an energizer, is done. So instead of using carbs for energy, fats are used. Carbs are lowered up to five percent, and fats are increased up to 75 percent in this type of diet. With the lowering of carbs and the increase in fats, the body will enter ketosis, which is a metabolic state to obtain dramatic weight loss. With this diet, lowering carbs is not as easy as it seems due to the carbs being in some fruits and vegetables.

The Paleo Diet

The other diet as mentioned before is known as the Paleo diet. This diet is based on the elimination of legumes and grains due to having phytic acid content. Additionally, most dairy products are also eliminated due to the lactose. Avoiding difficult, digestible foods is required in this diet. And thus, this diet is amazing for blood sugar balance, autoimmune conditions, gut health, and of course, weight loss.

Their Similarities and Key Differences

The Paleo and Keto diets have similarities in that they both don’t allow grains, refined sugar, and legumes in their diets. They both place an emphasis on eating healthy fats, including coconut oil, animal fats, seeds, and nuts. They also encourage the eating of leafy greens, non-starchy vegetables, and quality animal protein that are organic and grass-fed.

On the other hand, these diets also have key differences. One of them includes the Keto diet being more targeted and rigorous. The Paleo diet deals more with the health benefits, including weight loss and other, and thus, it’s an extensive, lifestyle choice. Other differences according to ketosummit.com are as follows:

1. The Paleo diet focuses mostly on high quality, highly nutritional, whole foods that are free from toxins.

2. While the Paleo diet is lower in carbs than other diets, it still possesses more carb intake than the Keto diet.

Conclusion

As mentioned above, both diets are great choices. It all just depends on what’s best for you and your situation.

This site contains some affiliate links, meaning that if you click on those links, this site may receive a commission at no additional cost to you. Our opinions remain our own, however misguided they may be. This site also participates in the Amazon Services LLC Associates Program,meaning that we may receive a commission if you click on a link to Amazon. Amazon and the Amazon logo are trademarks of Amazon.com, Inc. or its affiliates.

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Oct 25

10 Keto Diet Foods to Get You Started

By Jessica | Keto Diet

When starting a ketogenic diet, it is helpful to make a weekly plan that is easy to follow.

The first thing you need to do is clean out your pantry of unhealhty, nonketogenic food to stop yourself from munching on it because of a momentary lapse of judgement. Lock it up if you don’t want to throw it away or want to save it for other family members. Next, you need to create a shopping list with all the delicious ketogenic foods you can find and hit the grocery store. Having a week full of supply of healthy ketogenic food will make it easier to stick to the diet and slim that waist.

Following is a list of 10 ketogenic foods that are most effective on a ketogenic diet and versatile enough to make into variety of ketogenic meals.

1. Meat


+Chicken
+Duck
+Beef
+Lamb
+Fish
+Shrimp
+Scallop

Meats have essentially zero carbohydrates which will help you immensely when making ketogenic meals.

2. Fat

+Butter
+Coconut oil
+Ghee
+Bacon grease
+Extra virgin olive oil

Sources of good fats are very important in ketogenic diet, since you need good fat to melt away fat deposits. Increasing fat intake also breaks a stall if you one stops losing weight after a while on ketogenic diet.

3. Condiments

+Salt
+Chilli powder
+Black pepper
+Herbs
+Low carb soya sauce
+Low carb hot sauce
+vinegar

Eating ketogenic meals is easy if you have the ingredients ready at home. Spices make the meal delectable, without adding carbohydrates.

4. Nuts

+Almonds
+Walnuts
+Pistachio nuts
+Cashew nuts

Nuts are high in good fats and fiber. Eat a few between meals to keep yourself from getting hunger pangs.

5. Lettuce

Lettuce is a life safer. You can make a bun-less burger with lettuce and beef patty, add it to a salad or make roll-ups to go.

6.Cheese

+Blue cheese
+Cheddar cheese
+mozerella cheese

Cheeses are your best friends on ketogenic diet. They add good healthy fats with lots of flavor to the meals.

7. Eggs

Stock a lot of eggs in your pantry because many ketogenic recipes call for it, such as Fathead Pizza, buns, keto bread,etc.

8. Sugar alternatives

+Stevia
+Truvia
+Xylitol

Sugar is a total no-no on a ketogenic diet. There are, however, many sugar substitutes that work just as well.

9. Low carb vegetables

+Broccoli
+Mushrooms
+Zucchini
+Cauliflower
+Cabbage
+Bell peppers

Low carb, non-starchy vegetables are good to add to a soup with meat in it, while also staying under your maximum carbohydrate count.

10. Coffee

Yes, you can have your coffee because coffee is low carb. Just add a sugar substitute and cream, if you’d like to make a low carb coffee for your monrning fix.

One thing you that will notice when on a ketogenic diet is that ketogenic meals are scrumptious, with lots of choices to choose from. You might even fall so much in 1ove with this way of eating that you won’t want to go back to eating high carbohydrate meals ever again.
Websites used when writing this article:
https://www.quora.com/Is-it-necessary-to-include-high-fat-intake-in-a-ketosis-diet-or-is-it-just-a-convenience-because-isn’t-the-idea-to-burn-one’s-body-fat-to-make-up-for-the-lesser-caloric-intake
https://ketodietapp.com/Blog/post/2015/01/03/Keto-Diet-Food-List-What-to-Eat-and-Avoid
https://www.dietdoctor.com/low-carb/recipes/lunch-dinner

This site contains some affiliate links, meaning that if you click on those links, this site may receive a commission at no additional cost to you. Our opinions remain our own, however misguided they may be. This site also participates in the Amazon Services LLC Associates Program,meaning that we may receive a commission if you click on a link to Amazon. Amazon and the Amazon logo are trademarks of Amazon.com, Inc. or its affiliates.

 | Disclaimer |   | Privacy Policy |

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