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Body Shape Workout at Home: Effective Exercises for Fat Loss!

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The body shape workout at home will blow away your mind if you are wondering how to get to the gym now that a pandemic crisis is ongoing. Exercises at home can allow you to stay in shape and maintain to be physically fit. Yes, it is possible to have your body shape workout at home.

The body shape workout at home can give you a daily sweat like you used to have when kicking the gym. Now you will be asking what the exercises you can do for shaping your body are. 

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There are many workouts for body shape, and you can do it. I suggest you should start with basic since it is the beginning of your daily routine exercises. 

As for me, my first try of the body shape workout at home is not that easy. I faced difficulties perfecting the routines. But guess what, I overcame it after a while. My body got used to it, and with the daily routine, it changes my body shape. No more body fats and cellulitis are awkward while wearing shorts and mini skirts. 

The difficulties that I faced for the first few weeks are mostly about the time and familiarity of the movements. So I looked into different methods on how to perform body shape workout without getting injured.

How to Do Effective Body Shape Workout

Now, before getting started, there are a few things that you need to prepare and consider.

First, you need to have enough space, such as your living room. Also, you need to see if you have some substitute for equipment for the workout you will be engaging in. 

Deadlift

Body-Shape-Workout-at-Home-Effective-05I know you are familiar with the deadlift terminology. For the body shape workout at home, you want to try the single-leg deadlift. This workout is best for the body as you will be working your back, especially the glutes, hamstring, and back muscles. Also, this exercise improved balance for women.

To perform:

  1. Your starting position is standing on your left foot while holding a pair of dumbbells.
  2. Then lift your right foot behind you while bending your knee. This position will make your right lower leg parallel to the floor. Make sure that you keep your core engaged and your chest up during the entire movement.
  3. Next is to bend forward at your hips while lowering your body slowly. Do not push yourself in this position. 
  4. After that, push your body back to your starting position. While doing this, use your glutes to push your hips forward. Repeat this workout for 10.

Plank

Aside from deadlift, you can perform a plank. This body shape workout targets your deep inner core muscles or the abs muscles. The side plant is a good exercise that will stabilize your spine and power your workouts.

To perform:

  1. Start this workout by lying on your left side with your knees straight.
  2. Then prop your upper body on your sides with your left elbow and forearm.
  3. While in this position, raise your hips until forming a straight line from your ankles to your shoulders. Be still in this position for 30 seconds. As you progress, you can add up between 45 to 60 seconds per side.
  4. Afterward, turn to your right side and repeat from the beginning. 

Push Up

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Do you want to burn more calories than performing a side plank? Well, doing a pushup workout can make your entire body move. The muscles are working to burn more calories and body fats. This exercise trains your body to function in a pattern that improves performance for the whole duration of body shape workout.

To perform:

  1. Your starting position is your hands and feet on the floor. The distance should be more extensive than your shoulders but in line. The feet are close together.
  2. Then keep your hips lifted, and your core braced the entire time. While in this position, lower your body until your chest nearly touches the floor. 
  3. After that, push yourself back to the starting position. Fifteen repetitions can make the perfect push up workout for you.

High-Intensity Interval Training

This workout will need more of your power and strength. High-Intensity Interval Training or HIIT is one of my favorite exercises. For women, there are different levels, and this time we should start for beginners. So you would ask why HIIT? This workout will only need a shorter amount of time or a slow endurance exercise. But performing HIIT should only be twice a week or alternate with your other choice of body shape workout.

In HIIT, you will need cardio equipment like jumping rope, treadmill, bike, etc. Then for the duration, you can perform 3 minutes, but it will give you only half of the maximum effect. Other options are like 20 seconds for a 75% max effect and 10 seconds for the 100% max effort. You can repeat it ten times.

Step-Ups

sfO4NGl5Rmh5weqgsdStep up targets the muscles of your glutes and hamstrings. It creates more muscular legs and a tighter booty, which makes this workout one of the best exercises. The body shape workout performing the step-up required an excellent knee resistance. 

To perform:

  1. Your starting position is standing in front of a bench. Then place your left foot firmly on the step.
  2. While in this position, keep your chest up and your core engaged the entire time. By pressing your left foot into the step, it will push your body up until your left leg is straight.
  3. Afterward, lower your body back down until the right foot touches the floor. Do ten repetitions per side. Make sure you will not lose the balance and avoid leaning too forward or backward.

Bridge

Body shape workout can be seen in your glutes and back muscles. Perfect leg workout for women helps to create sculpted butt. But, the bridge workout will improve this exercise.

To perform:

  1. Your starting position is lying on the floor, face up with the knees bent. Make sure your feet stay flat on the floor.
  2. Then raise your body to form a straight line from your shoulders to your knees.
  3. While in this position, lower your body to go back to the starting position. Do 20 repetitions for this.

How does it affect our bodies?

Performing the body shape workout it will give your body movements and a lot of cardio. Following the routines will help you lessen the tension and schedule the perfect body shape workout.

The cardio workout will help you lose fat faster than other exercises. It also helps build strength. When you do workout for your core and lower body, you are building power for your entire body.

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While doing the workout for your perfect body shape, make sure that your movements are focused on the target muscles. Also, you can perform other exercises alternately. It will prevent you from getting boring.

To work out your lower body, make sure you are performing lunges and high knees to get the best result. It will also train your body on how to achieve balance. 

For the core, the workouts for this muscle group do not require equipment. These kinds of exercises are the easiest to perform at home. Since no equipment is needed, you can perform variations of the workouts for the core. 

To increase flexibility, you can perform several yoga poses. Yoga calms our muscles and improves brain function. With this, it also benefits our digestive systems and boosts immunity.

Sharing My Thoughts

Each body shape workout has effects on our body. Regularly doing it increases muscle mass and helps our body lose body fats. An at-home workout is an excellent alternative to doing exercises in the gym. It is also more convenient for the reason that body shape workout at home will give you the perfect sweat.

Fencing Workout: A Considerable Exercises for Weight Loss

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Fencing workout is the best routine to utilize your time and energy. You don’t need to be a fencing athlete. Meaning even an ordinary individual can do a fencing workout. Let us just hope that no one will get hurt.

Fencing workout for professionals is a preparation for the game or tournament. But let us do the fencing workout more straightforwardly. This kind of exercise is unusual if you are not familiar with the basic movements.

So let us start with the basics. Just remember when doing fencing workout, you should prepare your body with two types of workout. These movements are called specific and transferable exercises. Only professionals can identity this easily. But let us not make it as a reason to stop at this point.

However, our primary focus now is the specific exercises for fencing workout. The particular activities involved movements that will develop and improve strength in your body.

Training in Fencing Workout

There are different kinds of training fencing workouts, which are strength and power. When you say strength fencing workout, it is not the apparent part of fencing workout. It means deeper, and that is what we are going to know.

The definition of strength is how much mass you can move with a particular movement. But when doing fencing workout, it is different.

And the power is defined as an explosive application of force and how well you move the mass.

Doing strength training in every workout is an easy job, but how about doing power? Power is less discussed in pieces of training and exercises, but it is vital as strength when you are doing fencing workout to be specific.

Strength is all about repetitions and performing different sets per session. Usually, in a workout training, there are suggested repetitions and sets to be completed. It will be the basis of the evaluation if you can perform strength workouts and determine what is the best routine for the training.

While power is taking the strength exercises and placing a time restriction on it, the goal is to complete as many repetitions as possible within the time frame and develop the power to your muscles.

So when it comes to fencing workout, there are some routines you should follow to condition your muscles in a different phase that can catch up in the fencing game.

Routines to Complete Fencing Power

Phase 1: Lunge

askdnflungeIt is the most critical move in fencing workout. When you make a lunge, it enables your core to endure a successful attack against your opponent. To do this successfully, it needs strength, flexibility, and balance. These combinations can make a powerful and successful lunge attack. It is essential to know that lunges will give you enough power for it. However, you should do different types of lunges to help your workout with fencing.

Broad Jump

Fencing-Workout-A-Considerable-Exercises-02Pay attention to your calf and Achilles, gluteus maximus, quadriceps, and your groin to have enough power for this workout. In doing a broad jump, it is a form of lunges that when you push off your back leg, all the muscles will help you accelerate your body forward to your opponent. It is a motion in fencing workout without using your front leg at all because the power of your body lies mostly at the back of the leg.

Long Jump

Are you talking about acceleration? The standing long jump is what your body needs. It is a simple yet effective way to overcome the focus of gravity while propelling your body forward. That is where a powerful lunge is based.

Vertical Jump

Fencing-Workout-A-Considerable-Exercises-03For the final step, a vertical jump can make it happen. These exercises can work on the overall ability to spring off the ground.

Improving Lunges for Fencing Exercises

Lunges can be useful in fencing workout, but it does not end that way. If you want to have incredible strength in their legs, you will need to know a speed skater movement. This motion can make your legs more reliable, which improves your lunge movement.

Other than speed skater, you can do a pistol squat as preparation and part of your routine. Bending the knee to a maximum 90 degree can focus and challenge your leg, which means that your strength can go beyond the usual. It will also help you cover more distance than your average performance of lunges.

Phase 2: Thrust

Once you perfect or let us say you are familiar with it, you will have to perform a thrust. The thrust motion is a technique used in fencing. But you can do it while doing a fencing workout. Even your perfect lunges motions, you will need to focus on strength and condition your body to make the final arm extension both faster and more robust.

Ball Toss

It is one of the thrust movements that you can do to build more strength in your arms. Using a medicine ball toss, you can have a versatile movement because of the lightweight. So even if you throw it on any surface, it will not cause any damage.

Testing your Arm Strength

In fencing workout, arm strength is essential. It needs to be more durable, and your body weight and positioning are significant to find strength. It is a way to test your arm strength. By using resistance bands, you can ensure if your arms have enough power. Strengthening your muscles to your shoulder is critical to a sturdy arm extension.

How to be Safe while Doing Fencing Workout

They say prevention is better than any cure, and the common injury that you might acquire when doing fencing workout is an imbalance.

Combatting imbalance needs both side sides of your body can avoid imbalance. Make sure that your hip positioning and strong emphasis should be placed on core stability and the transfer of force.

Phase 3: Know when you are ready.

Fencing workout can be evaluated and determined current strengths by observing standard testing measures, which include movement assessment. The imbalances, change of direction, and power test could be a sign that your workout needs improvement.

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Training is vital to have power in doing fencing workout. The nature of fencing sport is about velocity; a muscle firing movement is all you need. The action is all forward, and to improve the distance, you may perform exercises for power.

After learning about power, agility is also needed when doing fencing workout. Since fencing sport uses a weapon, you should learn the stability and ability to control your movement. Momentum is essential in fencing, so you should focus on rapid deceleration at various speeds all the time.

Sharing My Thoughts

Know your body composition if you want to know if you are ready for a fencing workout. In fencing, the most successful athletes are tall and lean with long wingspans. Reaching distance is also one of the significant factors.

Since it multi-joint, compound exercises with metabolic components and proper nutrition. You also need an adequate recovery workout. Consider doing yoga, breathing exercises, and stretching after the workout. Athletes also do this and more recovery treatments applicable to fencing athletes.

Why this kind of workout? Fencing workout can help you feel relax and focus. With your arm movements in different ways to know the pressure, speed, and lower body movement, the combination of your mind and body, making your progress possible.

Fasted Cardio Workout: Unleashing the Secret on Weight Lose Exercise

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Fasted cardio becomes popular because of the recent discovery that it helps burn more calories than eating foods before a workout. Hear about the experts who have been sharing fasted cardio and, like me, for sure you will want to try it.

Fasted cardio has been one of my routines for my workout. You want to know why? It is for a simple reason – doing an exercise without prior eating will help you burn more calories and fats.

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As you will experience, fasted cardio is one of the techniques why I lose some weight in just a few weeks. Of course, I eat healthy foods and stay away from sugar and carbohydrates and increase the intake of protein and fiber. With all the discipline I made to be successful in my workout, I never missed doing fasted cardio.

It is part of my workout. My routines include fasted cardio and several repetitions that will increase muscle mass in certain parts of my body while burning the fats. It is precisely why I love doing fasted cardio, and I want to share it with you.

Understanding Why Fasted Cardio

I am not exaggerating the facts about fasted cardio. Scientifically, it works for me. At first, my body experienced some adjustments. Of course, I am not used to doing workouts without eating before. But I need to see the results in no time, so I need to have discipline and control with myself. It will maximize the burning of fats, which I need to lose some weight. You see, if you have discipline, perfect routine, and repetitions of workout, all the hardship will pay as you targeted.

Let me explain to you what fasted cardio does to our body? How does it change your routine when doing workouts?

Lose more body fats and calories.

jeansbodyfatIt is the apparent result. When you workout with fasted cardio, your routine will increase the burning of fats and calories. As I have studied the effects of fasted cardio, it came to me that there is an increase in burning body fat.

In my workout, I did some aerobic routines, and I quickly felt the reaction of my body. This is because of the higher fat oxidation than working out in the fed state or eating before a workout.

Just to be clear, you do not need to skip your meal totally when doing fasted cardio. The reason why it burns more fat in a fasted state is because of the food you have eaten recently.

Take it from me. I usually do a workout at the end of the day. So I see to it that I ate healthy foods, rich in protein and fiber. I ditch foods with high amounts of carbohydrates and fats. Our body needs more protein for the workout. This nutrient will give the power to perform better and get effective results.

Get rid of the fat cells.

In most cases, which I have experienced as well, I encountered the stubborn fats or the fat cells that make it hard to burn. Hard to imagine? For better understanding, our body is covered by fats that have two types of receptors – alpha and beta. These receptors are the reasons why you have a hard time burning fats.

So what shall we do? To burn the body fats, you will need the right amount of blood flow to your cells, and as you can imagine, you just have to work out. It will make the receptors release fatty acids that build up body fats. In this way, you can quickly get rid of the body fats.

You are asking me how I did it? During my workout, I see to it that I focus more on the parts of my body with less blood flow. These parts of my body need to increase blood flow through the workout. So I guess you should choose the perfect routine to target the body parts which build up more fats.

It gives more comfort to your stomach.

I get it; you might think that fasted cardio can upset your stomach. Well, you got it wrong. Instead, fasted cardio gives comfort to your stomach before and after your workout. Think about it. If you eat before a workout, you will experience discomfort, indigestion, and possible nausea. Practically, you can experience this kind of situation trust me because I did it once or twice. I wonder why, and then I observed that before my workout, I eat. So when I tried the other way around, I felt something strange. Of course, in the right way because it changes the way I feel towards my stomach. Comfort, proper digestion, and a feeling of lightness were the things I encountered.

Achieve the target routines and repetitions.

Most of the time, we failed to complete the routines, and we seldom achieved the repetitions of each session. Wondering why? Something is not wrong with the choice of your exercises nor the food you eat. As you can see, there are many distractions that you may encounter if you lose your focus. For me, I determined my weaknesses, like eating most of the time. Some had advised me to do a workout before my day starts. But I am more comfortable doing it at the end of the day. This is the time I want to unleash my stress and burn calories that I may take too much.

Now, what may be the sideways of doing a fasted cardio workout?

Of course, not all workouts will ideally give you what you want. For instance, with a fasted cardio workout, there are few things I want to share after a while of doing it.

No more HIIT workout.

Fasted-Cardio-Workout-003Note this one. If you are doing high-intensity interval training or HIIT, you might not consider fasted cardio workout. As I am saying, this workout does not require eating before the session. You will be dependable on the nutrients available from the food you ate for the day.

HIIT needs more sugar, and when you do not have enough supply of glucose in your bloodstream, your body cannot handle the intensity of your workout. Given that you have muscles to provide glucose, this is not a good idea because your body cannot oxidize fat. Hence, you will perform poorly.

Take it from me. I did it once, and I do not want to do the same. Maybe you consider skipping HIIT for a fasted cardio workout.

It can lower blood sugar during a workout.

No more questions that if you like nausea during training, maybe a fasted cardio workout is not for you. Most importantly, when you adapt to a new methodology of exercise, give your body some time to adjust. Never expect that your body can efficiently react after you shift your workout technique.

Since you will not be eating moments before a workout, never hesitate to supply your body all the nutrients a couple of hours before a workout. We eat for pleasure and enjoyment, but this should not be an excuse for overeating. For fasted cardio, eating with the right amount of calories is still advisable. No excuses, my dear!

Remember that when I do fasted workout, I am always relying on my body’s stored energy. However, when you experience a heavy feeling during an exercise, you should take a break and get some source of glucose. Aside from protein, you will need glucose to perform well.

Too much stress hormones in the body

My workout routine is not perfect. I faced different problems, and one of those is the increase of my cortisol levels or the stress hormones. I am puzzled because I got easily annoyed the first few weeks after I did fasted workout cardio.

As I observed, I trumped and found out that exercise may be the reason why cortisol levels in my body are increasing. I cannot just believe in this, so as I further read about cortisol, it happened that eating habits can be the cause of why I get so stressed quickly.

According to what I have read, it is because of fasting. Prolonged fasting can lead to increased cortisol levels in our bodies. Higher cortisol levels may promote fat storage; therefore, it will slow down the burning of fats.

However, fasted cardio workout is not about fasting. Take note that you are still going to eat, but you should observe a proper amount of healthy foods as sources of protein and fibers. Hydration is also essential.

What can we say about it?

Fasted cardio can be useful if you perfectly balance your eating habits. No one can gain if you skip eating meals and hitting the gym. Do not be desperate to lose some weight to the point that you will sacrifice eating healthy foods to get nutrients.

The Exercise that Will Help you Lose Weight Solutions

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The exercise that will help you lose weight is essential to keep you fit and your body healthy so that you can enjoy each precious moment with your family and friends. 

The exercise that will help you lose weight can be in many forms. There are exercises for beginners and for those who can do the advance routine.

So you are wondering what the exercises that will help you lose weight are? You can start with our best-picked routine to keep your body fit and healthy. It will also give you strength, and your heart can work on functional movement skills. At this point, you will have no injury, and you can perform your tasks more efficiently. Burning calories is one of the priorities when you do exercise that will help you lose weight.

In every exercise, there are certain routines that you will need to follow. The moves, sets, and reps for your movement should be learned, adapted and make it a habit every time you will do the exercise that will help you lose weight.

Top Recommended Exercise that will Help you Lose weight

Forward Lunge

The Exercise that Will Help you Lose Weight 001If you want to make the forward lunge, you will need to stand tall with your feet apart with the length of your hip. Then place your hands on hips or, you can hold weights beside your hips. It is your starting position.

Then take a step forward with one leg while keeping your spine tall and lower your body until the front and back leg form a 90-degree angle. Slightly pause, then step back your leg. You can do this alternately for 10 sets each leg.

Burpee

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Another exercise that will help you lose weight is the burpee. Burpee is standing your feet parallel with your shoulder width and your arms at your sides. Then push your hips back and bend your knees. Your palms should reach the ground to lower into a crouch while lowering your back into the ground. Your position is like doing a squat. Three sets can do your body to burn calories.

While in this position, your hands on the floor can be directly in front of your feet. You can shift your weight to each and jump back and land softly in a plank position. Then jump forward that will only make your hands outside, and with this position, you can reach your hands overhead, leaving by sides.

Explosive Lunge

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In the explosive lunge, start your position with your feet together and your hands on your hips. You should step forward with the right leg and lower into a lunge that your right knee will be bent at a 90-degree angle. Then jump up and switch your legs into midair. Make sure you land softly with one leg forward and lower into a lunge at once.

Y2WEP9iH3hSquat

When you do squats, you will increase your chance of burning calories, and this will help you lose weight. Your starting position is standing with your feet apart in your hip-width length; then, your arms can be either at sides holding weights or in front of the chest. Your weight should be kept in heels, and your back should maintain straight. Your hips should be seated back and bend knees to lower into a squat until thighs are parallel to the floor. Make sure that you will keep your toes the entire time and maintain your pace evenly.

Double Jump

dublejmbIt is another exercise that will help you lose weight. The double jump should start with your feet standing slightly wider than your hip. Then make a lower deep squat. Maintain the squat position before rising and jump immediately. Make sure that you will land in a lunge position with your one leg at the back.

Do not forget to jump from this lunge position back to squat. You can repeat this by landing in a lunge on the opposite side.

Mountain Climbers

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Yes, you read it right, but you do not need to go on literal mountain climbers. This exercise will help you lose weight by starting in a plank position on the floor. Then drive your one knee toward your chest without raising your hips or allowing one foot to touch the floor.

The second position is placing your right foot back in plank and repeat on the other side. Then drive your left knee toward your chest. You can do this alternately with your legs.

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Jump Rope

It is a typical exercise, but it will help you lose weight. You can start with your feet together while your hands are holding the end of the rope. Make sure that your elbows are toward your ribs. Then begin swinging the rope and jumping by step or hop with your both feet or hop both feet over. Do not jump in between instead of jump with each swing of the rope.

Some reminders when doing this exercise. Just make sure that you know the length of the rope. It is also important that the handles are tied enough with the cable. It is crucial so you can avoid accidents.

Improve Balance 6Bodyweight balance

What is the bodyweight balance, and why should you choose it over other exercises that will help you lose weight? This exercise is a simple routine of weight lifting, and we all know that weight lifting can lose weight immediately.

Your starting position is standing with your feet together and lifting your leg, touching your toes on the floor. Then bend and touch your left knee with your right hand and squeeze your glute and keep core engaged to stand and return to the position to start with your other leg.

Swing with your Kettlebell

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Like other exercises, you probably heard kettlebell swing, and if you are curious, this is an exercise that will help you lose weight. Before starting, you will need to have a kettlebell. You can have a single or double kettlebell. It depends on how you want the effect on your body.

Start your position by holding the kettlebell handle with both hands. Then keep your back straight, hinge at the hips to hike the kettlebell backward between legs. Afterward, press your hips forward to stand and swing it overhead. Make sure you keep your core engaged. To begin turning, allow the kettlebell to fall forward and between your legs.

Our Insights

Indeed, most exercises that will help you lose weight are basic and do not need equipment to do the routines. In some cases, if you need something like kettlebell and jumping rope, it is not hard to get some of these. These are some of the basic things you need if you want to keep your body fit and healthy. But before doing any exercise, make sure you eat healthy foods, and you have a complete sleep.

Sugar Detox Diet: Your Free Ticket to a Healthier You

Sugar Detox Diet: Your Free Ticket to a Healthier You

The sugar detox diet has been the latest news, which you need to pay attention to if you want to cut down sugar in your body. As diabetes is one of the most common health problems nowadays, it is wise to know how to cut down sugar intake.

Sugar detox diet, aside from decreasing sugar level, it eliminates sugar from your diet. Yes, your so-called diet meal plan consists of sugar, which our body cannot digest properly. Consequently, it results in diabetes, overweight and other sugar-related diseases.

So how do you perform sugar detox diet the fastest way? There are many ways on how to sugar detox. There is a simple diet that can eliminate sugar in no time. But, there are different ways that you will need to count days to gain the result of the sugar detox diet.

The benefits of a sugar detox diet are promising. No one can deny that their health improved after they finished their sugar detox diet successfully.

The ‘Quickest’ Sugar Detox Diet

Do you want to prove that the sugar detox diet can happen as quickly as possible? Not only adults but children can also benefit during a sugar detox. And it is more important that children can control their sugar intake so the chances of having diabetes will be lessened.

We identified this sugar detox diet because of the difference being observed before and after the intake. According to the study, an individual who has undergone sugar detox has feeling better than before.

One way to cut down sugar in the diet is to choose the right fruits, vegetables and dairy to mix with your meal plan. Most of the time, we forget that all foods have natural sugars that we should consider when making a diet meal plan. Make sure that in your diet meal plan, you will avoid starchy vegetables like corn, potatoes and squash. You will need to add more protein and healthy fats.

Watch out for the calories and artificial sweeteners in your meal plan. Artificial sweeteners are one of the deadliest sins because it can be addictive. Also, when too many artificial sweeteners are consumed in our body, the tendency is to store more fat to increase energy storage. Therefore, you can be overweight when sugar and calories are combined.

Some Shortcuts in Detox

There is no shortcut in any form of the diet, but the secret is in the way you manage your eating lifestyle. Because one of the problems in the weight loss program is our cravings. Craving for food, especially sweets, is one of the factors why the sugar intake of many is beyond the regular daily intake.

Here are simple ways that you can do for your sugar detox diet.

avoid drinking soda.

Choose water and avoid drinking soda. Soda has been tagged as one of the beverages to have more sugar levels. Other than soda, iced tea has the same component of sugar. To flavor your water, you can add fresh fruit or cucumber sliced with mint to your glass.

If you want to secure your salad from additional sugar intake, you can roast your vegetables. The best examples are parsnips, carrots and tomatoes. These veggies can cut down on your sugar level.

Another alternative for your sweet snacks is popcorn with no sugar added or butter. It is perfect with smoothies, no added sugar.

For those who are going to have a sugar detox diet, you should look for spices that can add flavor to your food. Most people enjoy their food because of the flavor. The plain or natural flavor of food is dull in taste, so the tendency is to look for food that is sweet so you can enjoy eating. Some spices can be in the form of pumpkin powder or cinnamon. These can give a twist to your food without sugar flavor.

Another way to enjoy your sugar detox diet is to add some toppings of fruits like blueberries and strawberries. Berries are known to have vitamin C and natural sweeteners that can add excitement to your food.

Alternative for Sugar

 

Sugar is needed by our body to have energy, but there are different kinds of sugar. Some foods have a high content of sugar levels in your body. You cannot avoid this because almost all foods have sugar.

But there are the best natural sweeteners. Here is the list of best natural sweeteners.

Stevia for Beverages

Who would have thought that you can use stevia, a leafy herb from South Americans? The extract from stevia can be compared as much as 300 times sweeter than white sugar. But the components in stevia has no direct effect on blood sugar levels and consider as low glycemic. Also, it has lower calories. The dosage of stevia that you can mix with your beverages is 2-4 drops to have enough sweetness.

Honey

Honey

Honey is the most reliable natural sweetener. Though it is sweeter than sugar, the health benefits of using honey are amazing. You can have honey, which contains nutrients like enzymes, minerals and vitamins. Also, honey can have benefits in fighting allergens in your body, building up immunity in your system. So many opt to use honey as their alternative sweetener for white sugar.

Organic Molasses

If you are looking for an organic natural sweetener, then you have a good catch having the organic molasses as your sweetener. Where can you find molasses? You can find it in from sugar cane or beet; then, it undergoes the processing of extracting and blending of juices. When you use it, make sure you will add the right amount because it has a very distinct flavor to your food.

Maple Syrup

When there is honey, maple syrup always follows the list. Natural maple syrup comes from its tree sap, and the nutrients you can get from using it are manganese and zinc. It is useful in baking and additional flavor to food. Finding the purest form of maple syrup is different. So better make this syrup your least priority when finding an alternative for sweetener.

Coconut Sugar

Coconut Sugar

Other than white sugar, you can use coco palm, sap or crystal sugar. Compared to ordinary sugar, coconut sugar came from the sweet nectar of flower buds. The process of making coconut sugar involves drying and grounding of nectar into granules. Aside from sweetener, coconut sugar provides potassium, iron and vitamins. Though it tastes sweet, the glycemic index or sugar level is lower compared to white sugar and artificial sweeteners.

Our Sweet Thoughts

A sugar detox diet is a challenging part of a weight loss program. This diet is useful if you will also skip eating carbohydrates and foods with high glucose content. Make sure that if you are doing the sugar detox diet, you will use organic sweeteners as we have mentioned some of them.

Aside from getting back in shape, the health benefits of the sugar detox diet target those who want to maintain healthy blood sugar levels and lowers the glycemic index to prevent having diabetes and being overweight.

Apple Cider Vinegar Drink: To Your Good Health and Fit Body!

Apple Cider Vinegar Drink: Lose Some Pounds, Gain Some Health

Apple cider vinegar drink has been one of the secret ingredients in the formula on how to be healthy. In some studies, the ACV drink amazes the people who are using it. And undoubtedly, many are looking forward to trying the apple cider vinegar drink.

Apple cider vinegar drink is the new hype to lose some extra pounds. So how will you do it? Is that a real deal?

ACV drink was a natural remedy for health problems decades ago. For a very long period of time, this formula has been the favorite of many who refuses to take traditional medicines. They believed that drinking with apple cider vinegar can reduce the risk of having health problems.

Nowadays, it is a choice for many who are looking for healthier yet natural remedies. Also, it is an excellent choice to drink ACV drink. Here are the reasons why.

Why apple cider vinegar drink?

The apple cider vinegar drink has many good things to offer. Coming from its name, this drink came from apple. It undergoes fermentation twice.

Many listed it as the main ingredient to reduce cravings, which means it is a great way to lose weight. Other than that, this drink will improve insulin sensitivity, making your blood sugar levels lowered. You will notice that craving for sweet food decreases, therefore this drink keeps your body from developing cancer cells. It also reduces belly fat and reduces cholesterol levels. If you have lower blood pressure, it means that it improves your heart health.

What is in the ACV?

This drink has many nutrients, which makes it one of the keys to reduce weight and improve one’s health. It contains some nutrients like iron, magnesium, iron, amino acids, anti-oxidants and calories.

How will ACV change your life?How will ACV change your life?

In many aspects, the ACV drink will help you lose some weight and at the same time, will make your body feel healthy and energized.

Battling Diabetes using ACV drink

The apple cider vinegar drink has a significant role in addressing your diabetes. According to studies, apple cider can help in the prevention of diabetes, especially when you have a history of diabetes. But remember that taking this drink will not replace medication. Make sure that before taking ACV drink, you talk to your doctor while taking prescribed drugs.

Lowering Risk of High Blood Pressure and Fighting Bad Cholesterol

Apple cider vinegar drink plays a big role in lowering blood pressure, and it also reduces cholesterol levels. How does it work? The first thing that this drink does to our body is controlling our kidneys. Our kidneys are responsible for screening our blood. Also, when drinking ACV, it helps our blood vessels to relax. It will make our blood pressure to function normally, avoiding a spike in blood pressure level.

Aside from blood pressure, ACV decreases bad cholesterol and increases good cholesterol. An increase in good cholesterol means that our body has natural antioxidants that maintain the right cholesterol level.

Balance Acid Production for Better Digestion

Another good thing about taking apple cider vinegar drinks is to maintain the balance of acid production for better digestion. Some of the good stuff that AVC drink helps us is getting rid of heartburn, reduction of bloating and improve overall digestion.

Is it not apparent that when drinking this vinegar, we consume drink high in acid. Make sure that you will dilute the ACV in a glass of water so that it will not irritate your throat and intestines. So, a balance acid level in your stomach means that you have proper food digestion.

Natural Anti-Bacterial

Apple cider vinegar drink is a natural bacteria killer. Previously, the ACV is effective in disinfecting wounds and treating fungus. In some studies, it helps fighting bacteria like E-coli, which spoils food. So using ACV helps to preserve the food.

Fight Cancer Cells by Drinking Apple Cider VinegarFight Cancer Cells by Drinking Apple Cider Vinegar

A natural way to battle cancer is to consume a drink with apple cider vinegar. As we know that prevention is better than cure, so it is better to maintain a healthy eating lifestyle. Avoid eating foods that are high in carcinogens, which is the starting point of cancer development.

When there is cancer growth, drinking ACV promotes healthy cells making the growth of cancer cells slow down. Though it is a natural remedy, it is not sufficient to replace the treatment for cancer. Make sure you talk to your doctor if you are undergoing treatment or medications before taking this drink.

Unique Formula for Skin and Hair

Another reason to keep a bottle of apple cider vinegar in your kitchen is to promote healthy skin and hair.

When it comes to your skin, it helps reduce and treat acne. Also, it soothes sunburn. The antioxidants in this drink also increase the anti- aging properties of the skin.

Then for your hair, you can use it to improve the health of your hair and combats hair tangles. It also retains the moisture of your cuticles.

How do we consume apple cider vinegar?

There are many ways to consume apple cider vinegar. You can include the ACV in your diets, such as placing it with salad dressing and marinade recipes. Two tablespoons of it are enough for daily consumption. Make sure you mix it with a glass of water or fruit juice. It is as simple as that.

In Our Thoughts

Drinking apple cider vinegar is indeed one of the great natural remedies that you heard before. There are many testimonials about this formula, especially in losing weight. But, this drink is also beneficial to our health, especially when you have health problems in the cardiovascular and digestive system. So our tips for enjoying the healthful benefits of apple cider vinegar are to start from the little mixture, then you can add 1 tablespoon to your drink.

Make sure that you have no medication, treatment or maintenance. This drink is a natural remedy that you should use with caution, especially when taking it with other prescribed medicines.

Easy Tips on How to Lose Weight Naturally to Enjoy the Holiday Season

Easy tips on how to lose weight naturally

Easy tips on how to lose weight naturally can save you from the weight you will gain this coming holiday season. Family gatherings and celebrations will definitely give you a souvenir in your weight. So you will need to have a good exit point to less guilt in you while enjoying all the good times.

Easy tips on how to lose weight are not just a numbers game. It is done sincerely and regularly. When doing a weight loss program, you need to focus and look forward to the results of your exercises and workouts.

To kick start your weight loss program, you can start with the basics. Then with a proper routine, you have to keep up with the schedule. Make sure you are doing it right, and you strictly follow your plan.

20-minute Morning Workout

The ideal exercise for your easy tips on how to lose weight naturally should be done in the morning before you start your schedule for the day. According to studies, the people who performed exercises in the morning are found to be healthier and slimmer compared to activities performed later in the day.

Practice Eating the Right Food

Included in the straightforward tips on how to lose weight naturally is planning your snacks. If you want to control the calories, carbohydrates and fats, you will intake daily; you should limit yourself from eating outside. Make sure that you have your own meal and snacks. In this case, you will be the one in charge of the preparation of your food.

To complete your meal pack, make sure you have small packages of protein sources like nuts, seeds, yogurt, sprouts, dark chocolates or cheese. Also, you can add an apple daily to keep you satiated.

Part of your meal plan is drinking enough fluid, non-caffeinated, of course. And skip drinking soda if you want to lose some weight. Other than water, you can choose to drink green vegetable juices. Fruit juices can also keep your body hydrated. And one study showed that drinking plenty of water, it increases the metabolic rate by 30%.


More Fiber and Protein, Less Salt

Salt has implications that when you eat more than your body needs, it can cause water retention. You should avoid foods, especially chips, high sodium foods like preservative food. It is needed to prevent because conservation of water will make you bloated. Also, unhealthy foods like chips can give you more calories than your body requires.

While eating foods high in fiber and protein, you should eat slowly. By doing so, you will absorb all the food nutrients, and food digestion will be easy.

Protein and fiber, when consumed, can be a good source of energy. And when you have full strength, you can perform your workout and exercises that will help you lose weight quickly.

On fiber, look for high fiber foods or less “energy dense” to have fewer calories. When to eat food with high fiber? As one of the easy tips on how to lose weight naturally, make sure you eat fiber foods in the form of oats or fresh fruits and salad.

Control Your Cravings to Follow Easy Tips on How to Lose Weight Naturally

Control Your Cravings to Follow Easy Tips on How to Lose Weight Naturally

The most effective and practical way as easy tips on how to lose weight naturally is to keep out of unhealthy food at home. Some foods, like processed and packaged foods, have harmful effects. So keeping it away to your home is an excellent way to stay on easy tips on how to lose weight naturally.

Think about your ideal weight and how you can achieve it. The primary step is to manage the food you will store at home. Visualize what will happen inside your stomach if you eat unhealthy foods. Focus on the foods that can help you lose weight but at the same time will make you feel satiated.

Learn Many Movements

There is no way that you can lose weight when you have regular exercise and daily routine to keep your body sweating. Your muscles need to be a workout, and you should know how to do it properly.

Learn some movements that will keep your body busy. Try to take a walk after your meals. Give yourself a 10-minute walk after every meal, and you will notice the increase in your metabolism.

You can also try to run or do some jogging while you are walking. Jogging in intervals can extend your burning of calories for two hours. It will also tone up your muscles a little bit faster.

Other than walking and running, you can also do some push-ups and squats. If you have enough time, doing push-ups and squats can make your body experience the difference as you compared it with jogging and walking.

Our Best Advice

Save yourself from self-pity, so keep from checking your weight from time to time. Make it a habit to weigh yourself once a week to know if you have lost some weight. Daily checking it will not make you see the improvement.

Make sure that you follow our easy tips on how to lose weight naturally so you will enjoy the rest of the holiday season.

Health Benefits of Chayote: Essential Nutrients in Your Plate

Health-Benefits-of-Chayote-Essential-Nutrients

Health benefits of chayote have been a buzz among the vegetables in the food shelf. There are trivia that chayote has plenty of nutrients, with potent anti-inflammatory ingredients. And most of us are looking out for foods with an anti-inflammatory.

Health benefits of chayote are essential for those with inflammatory diseases like high blood pressure, kidney stones, health condition and digestion problem. Studies show that chayote is also an excellent food for weight loss.

A better understanding of chayote is what we need. So we have here the top health benefits of chayote and why you need it to include in your meal.

health benefits of chayote

Helps indigestion

When it comes to fiber, chayote is on our top list. Why? It is justifiable because chayote contains almost 15% of fiber as a daily requirement. Therefore, when you need to work with your digestion, especially during constipation, just pick a few pieces of chayote in the supermarket, and you can have a good source of fiber.

Lowers cholesterol

One of the right reasons why chayote is essential in our meal plan is because it lowers cholesterol in our body. When bad cholesterol increases in our body, the effects resulted in getting high blood pressure. Thereby, in eating chayote, it improves our cardiovascular system and prevents related diseases.

Controls blood sugar level

An increase in blood sugar level is one of the common health conditions that most of us are unaware of acquiring. From our eating lifestyle nowadays, type-2 diabetes is one of the health problems that we need to avoid. Eating healthy foods like chayote can be a good option for you. From the excellent fiber contents of chayote, it can be your one ticket to control the blood sugar level.

Improves weight loss

Losing weight has been a goal for each of us and reaching our ideal weight can be a struggle. But with chayote, this little problem when it comes to weight loss can be resolved. Chayote contains high water content aside from fiber. It will make you feel fuller, which will prevent you from eating a lot of calories.

Good source of vitamins and minerals

Our body does not only need fiber but also vitamins and minerals are essential. Vitamins like folate and vitamin C are what we get from eating chayote. Then, one of the health benefits of chayote is giving the nutrients that pregnant women need. The folate found in chayote can reduce the risk of congenital disabilities for babies.

While vitamin C is known to be essential in our health, the one we can get from eating chayote gives us antioxidants as well. We can have almost 30 percent of vitamin C from our recommended daily requirement. It is a good source if we aim to increase our immune system.

Other than vitamins, some of the health benefits of chayote are amounts of minerals, which can help our body to stay healthy and active. These minerals, like calcium, potassium, phosphorus and magnesium, are essential in our body to function well. For instance, chayote contains zinc, which heals our wound in healing and responsible for maintaining a proper sense of taste and smell.

Food substitute using the health benefits of chayote

Since chayote has many nutrients that we can have, it can also be used as a food substitute in making butternut or spaghetti. Instead of using squash, chayote is the perfect replacement. It has no cholesterol content, but it is high in fiber and water content.

When looking for a healthy meal, using chayote can be significant health. Some recipes include chayote. It can be your breakfast, lunch or dinner recipes. The plant chayote can be eaten only when you cooked it. The entire chayote is edible, so when you want to include it in your meal, you can choose from using the flesh, flower, roots, leaves, and the skin.

If you want to enjoy your breakfast with chayote, you can add chayote with your oats, peanut butter or to your morning smoothies. The meaty texture of chayote is a perfect combination with your usual morning meal. The taste of chayote, which is a little sweet, can be an excellent factor to include as your spread with your sandwich. It gives you a healthier breakfast, after all.

When it comes to the preparation of your lunch, you can add chayote to your salad dressing. You can add chayote in every kind of salad. It can add flavor and depth to the taste of your ordinary salad. So you can have other choices.

How about chayote for snacks? Like your other favorite vegetables, you can also have chayote as your snack. It can be a suitable replacement for honeydew or jicama. It is not a complicated recipe. You will need to replace the honeydew or jicama or the ingredients the same as the characteristics of chayote. Then you can have a version of your snack in chayote.

Other ways to enjoy health benefits of chayoteOther ways to enjoy the health benefits of chayote

Indeed, the health benefits of chayote are unbelievable. You can eat it in many ways, aside from making it as the main dish or side dish.

You can also enjoy chayote by substituting it with your favorite squash and potatoes. Try some recipes with squash or potatoes then replace it with chayote. In this way, you can enjoy chayote, and it will never be the same boring vegetables.

And you will notice the effects of eating chayote. The health benefits of chayote can be countless and experienced in many ways. All you have to do is to be creative and enjoy every bite of chayote to help you feel and look healthy.

 

Weight Loss Yoga – Learn the Skills and Perform to Get in Shape

Weight-Loss-Yoga-Learn-the-Skills-and-Perform-to-Get-in-Shape

Weight loss yoga can be your best option when you need to lose some weight. Yoga alone can be your best exercise if you are limited from moving your body as yoga can enhance your flexibility, balance and strength of your muscles.

Weight loss yoga is easy to do, but it also gives you a full package on how to achieve your body goals. In most countries, yoga believes to be the key to fight aging and gives you more than single health benefits.

There is various yoga that you can perform that will surely give you the best results. Each yoga has different poses. But each can give you the weight loss yoga you needed the most.

weight loss yogaThe best part of weight loss yoga is burning the calories and excess fats in our body through exercises that you will enjoy. You can do this alone or with your peers as long as you are following the simple steps.

However, if you are thinking of the fastest way to burn your calories faster than before, you will need to learn about the Bikram. This type of yoga consists of difficult positions that make your heart rates higher. At this point, your body is burning more calories and fats. So how does Bikram work? Aside from performing awkward positions, it is being done in a heated room.

Another set of yoga that will make you burn more calories is Hatha. Unlike Bikram, Hatha is being done in a regular yoga room and only requires simple movements.

Still, if you are looking for more yoga routines, you can perform other yoga exercises. Weight loss yoga comes in many forms, and you only have to do is learn, adapt and perform.

Yoga Routine 1: Chair Pose

Yoga Routine 1: Chair Pose

How to do it:

  1. Your starting position is your feet slightly apart.
  2. Make a deep inhale while raising your arms straight over your head. Your palms should be facing each other, and your triceps should be next to your ears.
  3. Then exhale slowly and bend your knees.
  4. Start pushing your butt backward, making your lower like sitting in a chair.
  5. Make sure your torso is leaning naturally to keep your shoulders down and back.
  6. Continue doing this five times to give your thighs, butt, abs, hips and arms muscles a workout they deserved.

An upgrade for chair pose:

If you are not satisfied with the basic chair pose, you can add a twist…literally.

  1. Your starting position is to hold a chair while keeping your arms straight over your head, lowering up to your chest levels. Make sure your palms are in the place of like praying.
  2. Then twist your upper body to the right. It will make your left elbow comes to rest gently on your right thigh.
  3. Make pressure on your abs and continue to inhale and exhale.
  4. Do this five times to give an additional workout to your shoulders, upper back, obliques and shoulders.

Yoga Routine 2: Downward-Facing

Yoga Routine 2: Downward-Facing

How to do it:

  1. To begin with, put your hands and knees on the floor, keeping a hip-width apart, and your hands should align under your shoulders.
  2. Then spread your fingers wide while pressing your weight to your mat.
  3. Make an exhale as you make your toes tucked, and your knees lifted off the floor. You will feel that your pelvis will move upward, and your butt is like pushing the wall behind you.
  4. Then, make your legs straight and push your chest backward while your neck is relaxing.
  5. Make sure your heels are on the floor while doing this yoga.
  6. Continue this routine as your weight loss yoga for five times. It will make muscles in your legs, arms, shoulders, upper back and abs worked out.

An upgrade for downward-facing:

  1. While in the position, lift your left leg back as high as possible. Make sure you keep your hips square.
  2. Then, exhale and bring your left knee front, near to your nose and drawing your belly towards your spine.
  3. Afterwards, when you inhale, lift your leg back up in down dog split.
  4. Repeat five times and switch left and right sides. It is an additional workout for your butt.

Yoga Routine 3: Warrior

WARRIOR-POSE

  1. Your first thing to do is repeat your position in a downward-facing yoga routine.
  2. Then step your right foot forward between your hands, making your body in a low runner’s lunge.
  3. Afterwards, turn your left heel slightly outward, making your left hip forward and right hip backward.
  4. Next, put some pressure on your abs while putting yourself into a high lunge.
  5. Your arms should be lifted as well, palms facing or touching each other.
  6. Take a deep inhale and exhale. Repeat five breaths, switch legs and repeat.

This routine will make your legs, hips, butt, arms, shoulders, chest, abs and back muscles working.

An upgrade for warrior yoga routine:

  1. While keeping your position in the warrior yoga routine, you will need to keep your abs tight, but your chest should be lower toward your right knee using a chair in front of you.
  2. Then lift your leg to bring your body parallel with the ground.
  3. Extend your arms out in front and your shoulders away from the ears.

Make sure your palms are facing or touching each other.

  1. Next, look down, and your heel should be backward as if you are pushing against the wall.
  2. Continue for five times.

Yoga Routine 4: Superman

superman-pose

  1. Take it from our term – superman. This yoga routine will start with your face looking down to your legs while the forehead is resting on the mat.
  2. Your arms out in front of you while your palms facing down.
  3. Make pressure to your abs and butt, lifting your arms and legs directly upwards.
  4. Hold your upper and lower body off the ground.
  5. Continue your routine for five times.

This workout will give more strength to your back, chest, shoulders, arms, butt, hamstrings, and abs muscles.

An upgrade for a superman yoga routine:

  1. While in your primary position in superman yoga routine, make your arms on the floor by your sides.
  2. Then bend your knees as you exhale and bring your heels as close to your butt.
  3. Reach to your back and hold your ankles. Make sure your knees are hip-width apart.
  4. Then lift your chests and thighs off the floor as you inhale.
  5. You also need to push your heels away from the butt.
  6. Press your shoulder blades down and back, but you have to keep your lower back relaxed.
  7. Continue this routine for 5 times.

Our Insights for Yoga as Weight Loss

Weight loss yoga can be performed at your home, so you don’t need to get a schedule from the fitness centers. It is one of the most practical and straightforward steps to achieve your body goals.

What are Low Carb Foods Amazing Effect to our Body

What-are-Low-Carb-Foods-Amazing-Effect-to-our-Body

What are low carb foods? Low carb foods contain fewer carbohydrates with a higher proportion of fat and protein. What does this offer to our health? How do we know if we are getting the right amount of carbohydrates?

What are low carb foods and why we need them for optimal health? According to dieticians, carbohydrates provide our body with glucose for an energy source that our body needs for physical activity. But there are good and bad carbs. And when you overeat bad carbs, your blood sugar level will be negatively affected.

So it’s best to go through a low carb diet and make a good selection of foods that you will eat. Foods with labels of a low-carb diet are often full of sugar content. So how do we know if these products are safe to eat and complement our high protein low carb diet?

Since carbohydrates provide us energy through glucose or sugar, monitoring the amount of carb food sources is the essential thing to do. Remember that one of the reasons for type 2 diabetes is overeating sugar. By having just the right amount of sugar in our body, it will be prevented. Our blood sugar level will stabilize, and the insulin hormone will normalize. Once blood sugar and insulin hormones are at normal levels, your food cravings will be lessened, and you will feel more satiated.

What are low carbohydrates foods

So, what are low carb foods do to our body then? Aside from an energy source food, we can also get some health benefits from low carb foods. But let us check first the nature of carbohydrates as a food source.

Carbohydrates can be found in most of our favorite foods. But not all foods with carbohydrates are healthy. There are also carbs that we need to avoid.

Well for beginners, it will not be easy to cut carbohydrates, especially when you think that it is the source of your energy. But, a low carb diet proves that cutting down carbohydrates in our body will give us strength and other healthful benefits.

Choosing the food sources of carbohydrates that contain vitamins, minerals, fiber, and some phytonutrients are what we need to stay fit and healthy. You can have these from whole grains, vegetables, fruits and beans. On the other hand, some carbohydrate food sources that you need to avoid are white bread, pastries, soda and processed or refined foods. These foods contain lots of sugar but less fiber which can interfere with weight loss. Or worse, it can promote risks of diabetes and heart problems.

Healthy options for low carb foods

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Think smart and wisely choose when it comes to consuming carbohydrates. When we say that it is better to have complex than simple carbohydrates, we are talking about the digestion process it will take and the context of it. Simple carbs are foods that can be digested easily while complex carbs will take too long to absorb by our body.

Why do simple carbs get easily digested? Simple carbs are made of single sugars that usually used in making candy, soda and syrups. It is also commonly used in processed foods. Simple carbs give a spike in our blood sugar because of the quicker rate of absorption in our body. Unlike complex carbs which have a stable energy food source, simple carbs can also lead one to a higher risk of heart diseases and type 2 diabetes.

Therefore, carbohydrates that are easily digested should not be on your top list when it comes to carb food sources. Complex carbohydrates are far healthier than simple carbs. Then you can start including vegetables, whole grains, some dairy products, eggs and meat to your low carb diet.

What are the benefits of low carb foods

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Indeed, foods low in carb can do an excellent job when it comes to health benefits. But, what are the impacts of low carb foods to our body anyway? A low carb food diet should not set aside our carbohydrates intake. The diet only limits and cuts the types of carb food sources to ensure the right amount of glucose in our body. As we are all familiar with carbohydrates, it will make things clearer to know what are low carb foods are healthy.

Energy source

Carbohydrates provide energy to our muscles. It keeps our body mass and composition to have maximum oxygen uptake and oxygen uptake at the lactate threshold. It is crucial for athletes.

Protein is also an energy source of our body. But certain carbohydrates enable fat metabolism than protein as an energy source.

Brain function

Little did we know, carbohydrates fuel our brain to do some of its functions like decision-making, memory, and control of our moods. Therefore, what are low carb foods for our brains? According to a study, eating high-carbs breakfast has an excellent effect on decision making compared to high-protein breakfasts. How is this possible? It is because of the increase of dopamine levels during intake of high carbs breakfast. So, carbohydrates are essential for cognitive function as well.

Weight loss

And of course, low carb foods are very famous for many who want to lose weight. A low carb diet is proven to be more effective than most other diets. According to a study, getting into a low carb diet will make your body burn more calories without feeling hungry. It is because of the complex carbohydrates that can sustain energy in your body.

Regular blood sugar and insulin hormone

Sugar is not our enemy in carbohydrates but let’s still consider low carb food for our energy. Then, what are low carb foods for our blood sugar? A low carb diet contains the right amount of sugar, which helps reduce blood sugar up to its average level. It also normalizes insulin hormones which can affect the risk of having type 2 diabetes.

With the low carb diet, sugar cravings will be prevented. Many are struggling with cutting sweet foods in their eating lifestyle. But with a low carb diet, it will lessen your cravings for sugary foods overtime.

Good digestion

Aside from craving sweet foods, what are low carb foods give us? Food that is low carb contains less sugar but the high amount of fibers. In this way, you will have a natural treatment for your indigestion, reflux, and other digestive issues. The changes in your digestion will come forth a few days or over the first week after the starting point of your low carb diet.

Hormones stability

At some point, a low carb diet can affect the hormonal balance of our body. Once our body gets enough to sleep, proper rest, and have more energy, it will keep our hormones in balance.

What are low carbohydrate foods to enjoy?

low carbohydrate foods to enjoy

So what are low carb foods that you can relish? To achieve the health benefits of a diet that is low carb, you will need the foods that can give you optimal health. Here is the list of the low carb foods that you can include in your meal plan. Clean your plate and select from these foods and vegetables right away!

Meat

Grass-fed or pasture-raised beef is considered a good source of high protein low carb foods. If you are in a low carb diet, choose lean beef for vitamins and minerals. Lean, mean meat like beef has all the essential amino acids. Also, it has vitamin B12 as a critical role in energy production and digestion. Bacon, sausage and other foods with preservatives are not considered low carb foods. Chemicals always consist of artificial sugar that is bad for your body.

Seafood

What are low carb foods other than meat? Fish and seafood are a good source of low carb with high protein foods. These foods have less cholesterol and saturated fat but deliver omega-3 fatty acids. These healthy fats are essential for cognitive functions.

Vegetables

Another source of functional low carb foods is vegetables. Fiber, antioxidants and vitamins are the nutrients we can get from eating vegetables. But choose non-starchy plants and keep starchy vegetables away from your plate. Starchy vegetables are rich in carbohydrates like carrots, onions, beets, corn and potatoes.

Instead, choose non-starchy vegetables. Cucumber and celery should be your top picks for non-starchy vegetables. Then you can have chickpeas in hummus which can provide protein and B vitamins. Another choice is cauliflower as low carbohydrates which can be a rice substitute if you love to eat white rice.

Tender pasta should not be your reason for eating the regular pasta dishes. You can have a recipe for zucchini pasta, spaghetti or linguine noodles. Zucchini is a low carb vegetable that can be your alternative to regular pasta.

Fruits

How can you determine fruits that are low in sugar? What are low carb fruits? Low carb fruits are equivalent to foods low in sugar. Fruits like berries, melon, plums and many other fresh fruits contain less sugar. So a low carb diet should include fruits low in sugar.

Of course, fruits are a great source of fiber, antioxidants, vitamins and minerals. For instance, berries have lower sugar content compared to other fruits. It is high in fiber. The most common berries are blackberries, blueberries, strawberries and raspberries. Other fruits, especially when freshly picked, it has low sugar content and high in fiber. Dried or sweetened fruits have rich sugar content and more carbohydrates.

Dairy products

Other than meat, vegetables, fruits and seafood, what are the low carb foods to be on your plate? Well actually, dairy products are not needed to be on your plate. But you can add yogurt and cottage cheese to your meal plan. These are some dairy products that are high in protein and low in carbs. Also, it has calcium content which makes it a good source of probiotics.

Opt for non-flavored yogurts that contain less sugar and carbs. If you want it to be flavored, go for a squeezed lime or toppings of low carb fruits.

Nuts and Seeds

You can also add nuts and seeds to your yogurt. Nuts and seeds are an excellent provider of fiber and protein, making it a low carb foods source. Some nuts like cacao nibs and mixed nuts can be added to your salad for additional sources of energy.

Eggs

High in protein, low in carbs – this is the best description for eggs. A single egg is packed with 70 calories and 6 grams of protein. Egg whites are the source of low carbs, and the egg yolks contain choline which is needed for your brain development. The cholesterol of an egg has no role in increasing the risk of heart diseases. It has important nutrients like vitamin D, lutein and choline.

What are high carbohydrate foods?

high carbohydrate foods

Understanding what are the low carb foods in your diet; it will be easier if you are familiar with high carbs foods. High carb foods are those with added sugar or thickeners that may add unhealthy carbohydrates to your body.

Commercial fruits and fruit juices are giving you artificial sugar and sweeteners, which can spike your blood sugar the moment you consume it. Pre-made condiments and mixes are contributing factors to high carb food sources. Then you can add alcoholic beverages and sodas, which are made up of sugar and carbohydrates.

How to get carbs nutrients without gaining weight?

For starters, you will be confused about what are low carb foods you need to consider as healthy carb sources. So here are some tips on how to get healthy carb nutrients without affecting your weight.

  1. Starting the day right is the key. Make your breakfast with good carbs like whole grains, cereals or oatmeal. Breakfast with good sources of carbohydrates will start your day with enough energy. Let us not forget the fiber contents for your breakfast.
  2. Not a fan of rice? Then you can choose whole-grain bread. You can also have pasta made of non-starchy noodles. You can still enjoy bread and pasta as long as it comes in the form of low carb foods and non-starchy noodles.
  3. We understand your thirst so it will be more refreshing to eat fruits than fruit juices. It contains more fiber and less sugar.
  4. Potatoes or beans? To break the habit of eating potatoes is hard to do. It is customary that replacements for carbohydrates are potatoes. But it will not harm you if you choose beans. Beans can give you an excellent source of carbohydrates that can be digested slowly.

The art of choosing low carb foods

Carbohydrates have many forms. There are good and bad carbohydrates like cholesterol. Good carbohydrates are those with little or moderate in calories but high in nutrients. Choose high in natural fiber but low in sodium and refined sugar. Keep away refined grains but proper sources of saturated fat. In this way, you can have a low carb food without restraining your will to eat carbohydrates foods.

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