The ketogenic diet has spread like wildfire over the last few years.
The keto diet does wonder for many people to help lose weight, reducing inflammation, enhancing brain health, gain more energy, improved heart health, and lower blood sugar.
The best part of the keto diet is, It’s easy to follow without counting or tracking your calories.
So are you ready to fell in love with keto?
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The ketogenic diet simply increases your intake of healthy fats and protein while reducing your intake of carbs.
Basically, glucose is the primary source of fuel but restricting your intake of carbs(glucose) force your body into a state of ketosis where your body starts burning up fats as fuel instead of glucose(sugar).
A standard keto diet is very meat heavy in order to get you enough fat and keep carbs so low.
But what about a vegetarian keto diet? Is that even possible as a vegetarian?
Can vegetarian do the keto diet?
I guess for many, it seems like keto diet is only for the meat-only audience.
But it is not true!
In fact, It’s much easier than you think to do a keto diet if you’re vegetarian.
All you have to do is to make a few simple food switches and a little effort from your side.
The Vegetarian Keto Diet should consist of about 40-75 percent of calories from fat, 20-30 percent from protein and just 5-20 percent from carbs.
You can also easily incorporate keto-friendly and nutritious plant-based vegetarian foods into your favorite keto recipes, which makes following a vegetarian keto diet simple.
However, there are also plenty of other high-fat, plant-based choices available for you to swap out the meat.
Luckily, cutting meat out of your diet also produces many health benefits. It’s a win-win for you.
You may be wondering what you can actually eat in a low-carb vegetarian diet.
A vegetarian keto diet should focus on nutritious plant-based sources of healthy fats and protein with a good amount of non-starchy vegetables and high-fiber foods as well.
You should include plenty of protein foods and healthy fats in your diet. A few examples include eggs, grass-fed butter, ghee, coconut oil, nutritional yeast, nuts, avocados, and MCT oil.
Vegetarians can easily include non-meat animal foods like eggs, grass-fed butter, nuts, seeds, leafy veggies and ghee to help meet their protein and fat needs.
But still, there are many ways to ensure you are getting enough protein.
If you really need to up your protein intake, you can include low carb protein powders and plant-based supplements to your vegetarian keto diet.
Since the diet is super low-carb, minimize your intake of foods high in carbs such as refined carbs, starchy vegetables, sugars, and grains.
Fasting, not so long ago, was something people did for their religious reasons and beliefs.
But nowadays fasting is quickly becoming as popular as the way to lose weight in a real and effective manner.
If you yet to give a try intermittent fasting, this post we will walk you through every step you need to start with intermittent fasting.
So keep stick with us, cause you will get a 16/8 intermittent fasting plan which is perfect for any beginner level faster.
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What is Intermittent Fasting (IF)?
First, don’t mistake intermittent fasting for a diet!
Unlike other fad diets, intermittent fasting is not a quick weight loss scheme.
Intermittent fasting is a natural eating pattern where you eat only within certain windows of time (eating window and fasting window) every day.
IF can actually be a lot easier than many other types of eating plans.
Intermittent fasting has been proven to help restore insulin sensitivity to prevent weight gain, also boosts metabolism and you get the reward in terms of weight loss.
16/8 Intermittent Fasting for Weight Loss
If you’re interested in intermittent fasting, there are several popular ways you can try. But 16/8 Intermittent Fasting is just perfect for any beginner.
It is also the most popular intermittent fasting plan too. In order to start, you don’t have to go through a special preparation to follow this plan.
All you have to do is fast for 16hrs and fit all your remaining calories into the 8hrs period.
For instance, you start fast by 7 pm in the evening and don’t eat anything until about 11 am the next day before you break your fast.
So instead of eating 3 or 5 meals, you’ll now only eat 2 meals a day which is a very suitable way to limit the total calories you have in an entire day.
In addition to weight loss, Intermittent fasting might provide huge benefits if it is done right, including reduced inflammation, better blood sugar, balanced cholesterol levels, improved brain functionality, etc.
Unlike the other diets, In intermittent fasting, you have no restrictions on food.
Simply you don’t have to worry too much about planning your meals ahead of the day, or eating too late in the evening.
You can eat whatever food you like. But it doesn’t mean you start eating unhealthy and wrong foods like refined carbs, sugary and fast foods.
In Eating Window
Keep it easy.
Make sure you eat enough during this window (not overeating) so you feel satisfied in the fasting window.
But try as much as not to overeat after a fasting window. Just eat normally.
Include more protein, veggies, healthy fats, fiber, and complex carbs in your diet.
These foods are very nutritious and keep you satisfied in the fasting window.
In Fasting Window
As you are going not to eat anything in the fasting window, make sure you stay hydrated.
You can allow yourself water-based drinks like lemon water, black coffee, herbal tea, etc. But always try to consume plenty of plain water instead of any water-based special drink.
Remember to avoid water drinks that contain flavors or sweeteners.
Adding exercise to your intermittent fasting can increase your weight loss up to 6 times as much as exercise alone.
So how do you exercise on the 16/8 fasting?
There are two best times you can adjust your exercise in.
First, exercising right before you break your fast.
Second, exercising within your eating window.
It’s all up to you whether you choose an exercise or not in your intermittent fasting schedule.
However, if you have the time, don’t ignore the advantages of exercising with IF.
You can pick one or two days as non-fasted days where you can do hard training. On fasting days, you could do some lighter training, yoga or something like that.
25 Gratitude Quotes for Happiness, Healing, and Mindfulness
“Gratitude is when memory is stored in the heart and not in the mind.”
– Lionel Hampton
“The best way to show my gratitude is to accept everything, even my problems, with joy.”
– Mother Teresa
“Let gratitude be the pillow upon which you kneel to say your nightly prayer. And let faith be the bridge you build to overcome evil and welcome good.”
– Maya Angelou
“The way to develop the best that is in a person is by appreciation and encouragement.”
– Charles Schwab
“It’s not happiness that brings us gratitude, it’s gratitude that brings us happiness”
– Unknown
“Gratitude and attitude are not challenges; they are choices.”
– Robert Braathe
“Gratitude can transform common days into thanksgivings, turn routine jobs into joy, and change ordinary opportunities into blessings.”
– Win Arthur Ward
“Small seeds of Gratitude will produce a harvest of Hope.”
– Unknown
“Wear gratitude like a cloak and it will feed every corner of your life.”
– Rumi
“Let us be grateful to people who make us happy, they are the charming gardeners who make our souls blossom.”
– Marcel Proust
“Gratitude is a currency that we can mint for ourselves, and spend without fear of bankruptcy.”
– Fred De Witt Van Amburgh
“Gratitude is the healthiest of all human emotions. The more you express gratitude for what you have, the more likely you will have even more to express gratitude for.”
– Zig Ziglar
“Talent is God-given. Be humble. Fame is man-given. Be grateful. The conceit is self-given. Be careful.”
– John Wooden
“I work very hard, and I play very hard. I’m grateful for life. And I live it – I believe life loves the liver of it. I live it.”
– Maya Angelou
“Life is not over because you have diabetes. Make the most of what you have, be grateful.”
– Dale Evans
“It’s not possible to experience constant euphoria, but if you’re grateful, you can find happiness in everything.”
– Pharrell Williams
“Gratitude is more of a compliment to yourself than someone else.”
– Raheel Farooq
“The real gift of gratitude is that the more grateful you are, the more present you become.”
– Robert Holden
“Feeling gratitude and not expressing it is like wrapping a present and not giving it.”
– William Arthur Ward
“I was complaining that I had no shoes until I met a man who had no feet.”
– Confucius
“If you want to turn your life around, try thankfulness. It will change your life mightily.”
– Gerald Good
“Whatever life throws at me I’ll take it and be grateful for it as well.”
– Tom Felton
“Be grateful for what you have, and work hard for what you don’t have.”
– Unknown
“Gratitude is the fairest blossom which springs from the soul.”
– Henry Ward Beecher
Is intermittent fasting(IF) a good way to lose fat?
First, the most important point that makes intermittent fasting so special is, Intermittent fasting is a schedule, it’s not a typical diet.
Intermittent fasting (IF) doesn’t state what you can eat or can’t eat. It just changes when to eat.
In simple words, Intermittent fasting is a way to develop a healthier relationship with your food. A relationship that later leads you to tons of different health and wellness benefits.
And yes, weight loss is one of them.
The concept of Intermittent fasting is to use your meal timing to influence and utilize it with your fat burning mechanisms already present in your system.
Researches show that Intermittent Fasting improves your metabolism and ability to burn fat while preserving muscle.
Incorporating intermittent fasting in your healthy lifestyle can do wonders to achieve your weight loss goals.
WHY?
1. Intermittent fasting reduces your total calorie intake, you consume fewer calories than you burn… leading to weight loss.
2. IF improves the insulin sensitivity that lowers the risk of blood sugar and insulin-related weight loss.
3. Intermittent fasting may actually speed up metabolism by up to 13%. Simply good for weight loss. (source)
4. Intermittent Fasting Skyrockets Human Growth Hormone Up To 2000%. Human Growth Hormone is popular among athletes for fat burning and muscle building benefits. (source)
Intermittent Fasting can be an incredibly effective method of losing weight but its benefits are not just limited to weight loss.
IF improves digestion, mental clarity, sleep while decreases belly bloat, overeating habits, and many others.
How to do intermittent fasting for weight loss?
Unlike the other types of eating plans, Intermittent fasting can actually be a lot easier.
As you don’t need what to eat, instead, you need to change when to eat.
Intermittent fasting doesn’t limit your calories, it just limits the times you can eat to a specific window.
Do I said, “window”?
Yes!
There are two blocks of time in the Intermittent fasting. Each we call a window.
Let me introduce them.
Eating window – eating for a certain period of time.
Fasting window – not eating for a certain period of time.
Once you feel more comfortable in Intermittent fasting, then you might try this warrior diet.
5:2 Intermittent Fasting
Also known as Fast Diet.
Just pick two non-consecutive days of a week to restrict the calorie intake to around 500 calories for women and 600 calories for men.
It’s all up to you what method you choose to intermittent fasting.
But if you are a newbie, then start with 12:12 Intermittent fasting. It is one of the easiest ways to be friendly with the taste of intermittent fasting.
Then further, you can move towards 16:8 or 5:2 Intermittent fasting plans.
