Wondering How Long It'll Take to Reach Ketosis? We Went to the Experts to Find Out
https://ift.tt/2JelrfD Whether you've tried the keto diet yourself, know people who have, or have seen incredible achievements from those who practice it, you've probably noticed that different people see different results at varying times after implementing it into their lives. While there are certain tips you can follow for making the keto diet work for you, there are still parts of the keto diet that are important to understand before diving into it. On a keto diet, people drastically reduce their intake of carbs in order to reach a metabolic state called ketosis. When ketosis is reached, "it automatically acts as a mood elevator and natural appetite suppressant, as well as benefiting from the metabolic advantages you are using as your fat stores," Dr. Luiza Petre, board-certified cardiologist, told POPSUGAR. Achieving a state of nutritional ketosis means that "your body will shift from burning carbs for energy to fats," which can be beneficial for improving glucose control, increasing energy, losing weight, improving mental clarity, feeling less hungry, and having fewer cravings, according to Dr. Catherine Metzgar, PhD, RD. When you reach ketosis, "in the liver, fat turns into ketones, which [supply] energy for the brain," and once your body adjusts to burning fat as fuel, it will no longer be perceived as lacking energy, according to Dr. Petre. She added that "the end result is that it lowers insulin levels and blood sugar, shifting the metabolism to fat and ketones, and away from carbs," and eventually, your appetite will be balanced out with your body's energy needs. In order to reach nutritional ketosis, "a person's macronutrient profile should be close to the following: 70 percent to 80 percent fat, 15 percent to 20 percent protein, and 5 percent to 10 percent carbs," Dr. Metzgar told POPSUGAR. Although this may seem like a large consumption of fats, eating healthy fats is one of the most important things to include when trying the keto diet. There are a variety of foods that you can add to your diet that contain the necessary amounts of fat, protein, and carbs to keep you both satiated and able to achieve results from trying the keto diet. Because somewhere between 1/4 and 4/5 of your energy comes from fat when you're on the keto diet, Kristen Mancinelli, RD, and author of The Ketogenic Diet and the upcoming Jump Start Ketosis, told POPSUGAR that you'll be eating things like avocado, coconut, olive oil, animal fats, fatty fish, dairy, nonstarchy vegetables, nuts, seeds, leafy greens, and much more. Mancinelli recommends eating fattier cuts of meat like a chicken thigh with skin or pork belly instead of large portions of lean meats like chicken breast or lean steak because consuming too much protein can actually interfere with ketosis. How long it takes to actually achieve ketosis, i.e., how long it'll take until your body is ready to run on fat, varies for each individual. However, most experts are in agreement that it will take anywhere from a couple days to two weeks. The reason it can take some people as little as two days to achieve ketosis and others up to a couple weeks is because "for your entire life your body has been burning sugar for fuel. It will need time to adapt and burn off what you've stored," and factors such as "lifestyle, body size and type, activity level and carbohydrate intake, our unique metabolism, along with previous dieting history and varying resistance to insulin" all add to the variation of time it'll take to reach ketosis, said Dr. Petre. Additionally, whether or not you've implemented the keto diet or intermittent fasting previously and what your diet currently looks like are also factors that will play a role in terms of how soon you'll reach ketosis, Mancinelli said. "Some people who have followed a ketogenic diet for a long time and then take a break can easily transition into ketosis in a day, whereas someone who [has] eaten a carb-heavy diet all their life may take quite a while to get through the initial change," said Mancinelli, and doing things like exercising will enhance metabolic flexibility, making your body "better at using fat for energy." While some experts recommend not staying in ketosis over an extended period of time, others suggest staying in it as long as you can. It depends on you as an individual, including any previous or current health factors, which is why it's important to consult with your physician before implementing a new diet regimen. Health via POPSUGAR Fitness https://ift.tt/2mWxwLI May 27, 2018 at 12:38PM
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The Top 10 High-Fiber Foods to Eat Every Week
https://ift.tt/2oOKEAf If losing weight, staying regular, and reducing your risk of certain cancers is on your mind, then fiber should be too. Getting your fill - 25 to 30 grams a day - is proven to keep you feeling fuller longer so you eat fewer calories. Roughage is also important for keeping your digestive system happy, and more importantly, fiber has also been shown to reduce the risk of breast and colon cancers. Keep reading to learn which foods are the highest sources so you can start including them in your diet. Health via POPSUGAR Fitness https://ift.tt/2mWxwLI May 27, 2018 at 12:38PM
A Flywheel Instructor Explains How to Master Your Indoor Cycling Form and Crush Your Ride
https://ift.tt/2L0HaEY Indoor cycling classes have exploded in popularity, with dozens of different boutique studios and gyms offering their own variations. But as popular as cycling has become, people may not know the best way to optimize their form and get the most out of their classes. Although it may seem as simple as riding a bike, there is a right and wrong way to ride - and if done wrong, it could lead to pain or injury. "Form is key for an effective workout and to protect your body from injury," Flywheel instructor and ACE-certified personal trainer Emily Fayette told POPSUGAR. "I encourage riders to put their mind to the muscles that are working. Many times we forget to engage our core, which could lead to overworking our lower back, which will hold us back from our best effort throughout the ride." For your upper body, Emily says to keep your head up, shoulders relaxed, and spine straight, with a slight bend in your elbows, and to have your elbows in line with your wrists. You should also have a light grip on the handlebars. For your lower body, your feet should be parallel to the ground. When you're cycling, you should focus on your upstroke, meaning pulling your knees up and pushing your heels down. "This will allow you to use your hamstrings and your glutes more," she said. If your bike is set up correctly, the majority of your bodyweight should be over the pedal stroke. She also reiterated the importance of engaging your core. Think: your belly button being pulled into your spine. When you are riding in third position, or out of the saddle with your hands on the ends of the handlebars, your hips should be over the saddle. If you are new to indoor cycling or just want a refresher, be sure to ask your instructor to go over bike form before class, and pay attention during the ride for cues on how your hands, arms, and feet should be. When you're all set with a proper form, you will maximize your calorie burn and get the most out of those 45 minutes. Health via POPSUGAR Fitness https://ift.tt/2mWxwLI May 27, 2018 at 11:22AM
30-Minute Calorie-Burning and Toning Workout From the NW Method
https://ift.tt/2shDbfp Burn major calories with this 30-minute toning workout from Nicole Winhoffer, creator of the NW Method. Best of all, you don't need any equipment except a towel. Press play and get ready to feel the burn. If you love this workout, be sure to check out Nicole at the Propel Co:Labs Fitness Festival in Miami (June 2), New York (July 14), and Chicago (Aug. 11). Get your tickets here. Health via POPSUGAR Fitness https://ift.tt/2mWxwLI May 27, 2018 at 11:22AM
I Tried Crystal Therapy to Ease My Stress, and It Was Better Than Traditional Therapy
https://ift.tt/2ILAwFK After living in New York City for almost seven years, I thought I had tried almost everything this city has to offer. From Cronuts to cookie dough ice cream, a fitness class that makes you feel like you're back in middle school gym class to one that has you riding on an indoor surf board. But it wasn't until I found about about a treatment called Sensory 7 Crystal Healing and Energy Bath that I pressed the pause button on my afternoon and decided I need to give this interesting service a try. When I first read the title, I thought I would be stripping down to my birthday suit and getting in a bathtub filled with crystals, geared toward providing me with a 30-minute uninterrupted moment of bliss. But I was quite wrong. A quick Google search showed me Sensory 7 Crystal Healing and Energy Bath isn't anything like that. Instead, I would be laying down, fully clothed, underneath a row of glowing crystals. I didn't know why a person should do that or what would happen to them, but I've seen, again and again, people posting on Instagram about the power of crystals and how they never leave the house without them, packing them in their purse or even sometimes in their bra. It turns out, Crystal Bed Therapy was started by a spiritual healer living in Brazil as a way of focusing on alignment of energy in a body to potentially treat disease and other illnesses. During the session, each crystal, which is designed to send off a specific frequency, radiates a color that's matched with a chakra (that's chosen ahead of time by the patient) to help align their energy. The hope is that by the end of the session, you leave feeling rejuvenated. Crystal Healing is even something that's been added to the routines of many celebrities. I decided to head over to Modrn Sanctuary, a luxury wellness center, to give myself a 30-minute session underneath these magical crystals to indulge in an energy makeover I was probably long overdue for. Before my session began, I was given a rundown of what was about to happen. Standing inside a private room that had the smell of a relaxing day at the spa and an aura of what I'd imagine a room for adult nap time to look like (a long comfy table to lay down on and dark wells), it was explained to me that the Sensory 7 Crystal Healing and Energy Bath would help infuse energy into my body through crystals, frequency generation, vibration, UV lights, color therapy, magnetic energy, and binaural beats. It sounded to me like a lot of things were about to happen at once inside that room, but I was told the end result would leave me feeling reset and restored, and so I was ready for my treatment to start. I hopped up on a comfy table that was lined with a 17-layer infrared mat, and underneath it had crystals designed to rebalance my chakra. I then put on headphones that guided me through the experience and played the most relaxing soundtrack of beats that put me into a restful slumber almost instantly. Before I closed my eyes fully, a mask was placed over my eyes and a row of crystals was lowered down to a few inches above my face and body, starting the Chromatherapy part of the treatment. Chromatherapy is a treatment that uses colors to adjust the vibrational frequencies in the body in order to result in health and harmonization. Each color emits a frequency related to a specific vibration. Each vibration is said to help alleviate different physical symptoms. While all of that was taking place, I laid still on the heated vibrating mat, sat quietly, and dreamed through the 30-minute session. Once it was over, I was greeted with a hot cup of rooibos tea, bringing me out of my daze, and making me feel ready to take on the hustle and bustle of the streets of New York City. I can't say I fully understand what the method behind the crystal madness, but I can say that I left there feeling like I had a month's worth of good night sleeps. I noticed my mood to be calmer, happier, and not so bothered or turned off by the intensity of the rest of my day. This is something I would try again, perhaps even a few more times. If nothing else, so that I can bring out the best version of myself inside a city that's known to bring out not the best version of me, always. Health via POPSUGAR Fitness https://ift.tt/2mWxwLI May 26, 2018 at 03:22PM
Everything You Need to Know Before Signing Up For Beachbody, Straight From a Trainer
https://ift.tt/2xptbXt You may have seen people credit Beachbody for their before-and-after transformation photos on Instagram or heard about its popular weight-loss shake called Shakeology. Beachbody is a popular fitness and nutrition platform that has helped thousands of people lose weight and get in shape. As part of its platform, Beachbody offers at-home workouts (P90X or Insanity ring a bell?), nutrition plans, fitness guides, and supplements, including Shakeology. But you may have also heard about Beachbody coaches and how you can sign up under a coach to order your supplements and stay motivated for your workouts. Since there's so many components to the popular program, POPSUGAR spoke with Joel Freeman, Beachbody super trainer and cocreator of Core De Force. He also has a brand-new strength-training program coming out on Beachbody in a few months called LIIFT4. He broke down everything you need to know before signing up and why it's such a great option to get in shape. You Get a 14-Day Free TrialIf you've been curious about trying Beachbody but aren't sure what you're getting yourself into, the program offers a 14-day risk-free trial. Even with the trial, you have access to all the workouts up until the day you signed up, including P90X, 80-Day Obsession, and Core De Force. If you want to sign up for an all-access Beachbody On Demand (BOD) membership, you can do a one-year membership, which comes with a 30-day risk-free trial, for a one-time payment of $99. After that, you will be billed annually from when you signed up. If you don't want to commit to a full year, you can sign up for a six-month membership, which comes with a 30-day risk-free trial and is billed as $59 every six months. Otherwise, you can sign up for the three-month membership, which comes with a 14-day risk-free trial and is billed at $39 every three months. "The BOD platform itself is very user-friendly," Joel said. "BOD will give you suggestions on what programs to start at your level of fitness and also what your goals are. There are drop-down menus of levels, where it says 'beginner,' 'intermediate,' or 'advanced.' There's a drop-down menu on what your goal should be: build muscle, burn fat - things like that." You Can Work Out at Home or in the GymOne of the big appeals about Beachbody is that you're able to work out in the comfort of your own home. The workouts make it easy to get your sweat on with little to no additional equipment and are designed to be done at home. But with the BOD platform, you can download a workout while you have WiFi, keep it in your queue, and stream it when you get to the gym. So for some of the workouts that require equipment you may not have, such as dumbbells or a pull-up bar, this option is perfect. And while the workouts are designed to use minimal equipment, it may be useful to buy the resistance bands and sliders, like the ones found in the 80-Day Obsession Bundle, especially if you are doing the 80-Day Obsession program. You'll Need the Right Attire - but Don't Overthink ItIf you're starting to work out for the first time or just getting back into the swing of things, you'll want the right attire: comfortable workout clothes you can move in, a supportive sports bra, and something you can sweat in without getting too hot or irritated. You'll also want a comfortable pair of shoes. For most of the programs, especially with agility work or something like the Insanity workout, a cross-trainer will be best. For the dance programs, such as Core De Force, there's a lot of rotational movement. You want something that's supportive but doesn't have tread on the bottom so you can rotate, such as a dance shoe or something else that will help you do the rotations. The best part? Since you're working out at home, you don't have anyone to impress. "From a clothes standpoint, the nice thing about working out at home is you can wear whatever the hell you want," Joel said. Amen! It Comes With a Nutrition PlanAs an all-access BOD member, you also have access to nutrition plans and nutrition assistance on the platform. Almost every program, including 80-Day Obsession and 21-Day Fix, comes with a nutrition plan, including how many meals you should eat and when. Although the nutrition plans are designed to be used in conjunction with Beachbody's portion-control containers, Joel said you don't have to buy the containers to use the nutrition plans and find success; it just may help you during your meal planning and prepping. You Don't Need to Buy the SupplementsBeachbody's Shakeology has become a standout supplement from the brand. Not only is it a protein shake, but it also comes packed with other nutrients, such as phytonutrients, antioxidants, adaptogens, and pre- and probiotics. While this all sounds good - and our editor Gina loved it - you don't need to buy the shakes to do the programs. Beachbody also sells other pre- and post-workout supplements, vitamins, and protein powders. Although they are promoted on the site, they aren't a necessary purchase. You Don't Need to Sign Up Under a CoachPart of Beachbody's marketing strategy is multilevel marketing, where some people sign up to be Beachbody coaches and lead a team, or even sign up other coaches under them, where they make revenue. The coaches sell you supplements at a discount from the website and check in to make sure you are being accountable to your fitness and nutrition plan. "Basically, getting assigned a coach means that you're just going to have someone follow up with you and try to help you stay on track and keep you accountable and make sure that you don't have any questions about the supplements and everything like that," Joel said. However, you don't need to sign up under a Beachbody coach to access Beachbody workouts and nutrition plans or to buy the supplements. Health via POPSUGAR Fitness https://ift.tt/2mWxwLI May 26, 2018 at 02:59PM
I'm a Personal Trainer, and These Are the Foods I Always Have in My Kitchen
https://ift.tt/2sb4xo4
My Grocery List
These are just my go-to items, and as the seasons change, so does my grocery list! Health via POPSUGAR Fitness https://ift.tt/2mWxwLI May 26, 2018 at 12:38PM
Kick Carbs to the Curb -These 15 Snacks From Amazon Are What Every Keto-Lover Needs!
https://ift.tt/2JasYvW One of the hardest parts about dieting is trying to snack healthy. Luckily, there are some diets that make this a little easier. If you're focused on a more low-carb or Keto diet, there are plenty of delicious options out there. Whether you have a sweet tooth or crave savory things, we have you covered. We shopped and discovered 15 low-carb foods that are also high in protein and great for pre-gym workouts or mid-afternoon treats. To make life even easier we shopped on Amazon, so everything will be delivered right to your door. From cake (yes!) to delicious potato chips, check out our favorites ahead. Health via POPSUGAR Fitness https://ift.tt/2mWxwLI May 25, 2018 at 03:39PM
I Tried the World's First Plant-Based Sausage - Here's Exactly How It Tasted
https://ift.tt/2J1zGnV Before I went vegan, I was a fiend for Italian sausage. Half of my family is Italian, so I have fond memories of the sausages that would always make their way onto the dinner table. As much as I loved the taste of this meat, though, it eventually became more important to me to follow the tenets of a vegan lifestyle, so I happily gave up all animal products. Plus, I've always wanted a pet pig named Cedric, and I couldn't ever imagine eating him! Recently I learned, though, that I don't have to give up sausage entirely, because Beyond Meat has created a brand new plant-based sausage ($9 for a 4-pack) - the first in the world of its kind. I've tried the Beyond Meat burger before and liked it, so I had high hopes for these sausages. There are three different flavors: Original Bratwurst, Sweet Italian, and Spicy Italian. Each serving has 16 grams of plant-based protein, and it boasts 43 percent less total fat, 38 percent less saturated fat, 27 percent less calories, and 26 percent less sodium than the traditional sausage. It's also naturally cholesterol-free with no hormones, nitrites, nitrates, GMOs, soy, or gluten. But how does it taste? This is the million-dollar question. I'm happy to report that the Beyond Meat sausage is beyond delicious. First of all, I was shocked at the smell of it as I was cooking it in my cast-iron skillet. It browned beautifully and filled my whole house with a juicy, irresistible scent. Each link sizzled and snapped in the pan like any other pork sausage might. After they finished cooking all the way through, I cut through with a steak knife and my jaw nearly dropped to the floor. The texture of each sausage was not at all what I expected - it so similar to traditional sausage that it was almost unbelievable. My husband (who is also vegan) and I tried both the Original Bratwurst and Sweet Italian, and we were nearly fighting for the last few slices by the end of it because both flavors were so tasty. Out of all the vegan meat we've tried over the years - from burgers to hot dogs to breakfast sausage links - we can both say definitively, without a doubt, that this is by far the best plant-based variation we've ever had. The best part is, Beyond Meat sausages are available for purchase at Whole Foods. So whether you're vegetarian or vegan, or you're just trying to cut back on meat to preserve the environment, these are easily accessible for purchase. Health via POPSUGAR Fitness https://ift.tt/2mWxwLI May 25, 2018 at 02:38PM
Sculpt Your Abs in 6 Minutes With This Trainer's Killer Floor Workout
https://ift.tt/2LvDMml Ready to tone and strengthen your core in just minutes? Fitness blogger and trainer Stefanie Williams shared a quick-but-killer floor workout on Instagram, featuring four ab moves that you can do anywhere. This would be a great one to fit into your morning routine at home or even on a vacation as absolutely no equipment is required. The workout: Complete three sets 30 seconds each with as little rest as possible in between. Swipe through Stef's videos above to see each move in full. And if you want to keep going, grab your dumbbells for her legs and butt workout afterwards! Health via POPSUGAR Fitness https://ift.tt/2mWxwLI May 25, 2018 at 01:19PM |
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