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Keto diet has gained massive popularity in recent years for its effectiveness in weight loss and improving overall health. However, sticking to a strict keto diet can be challenging, especially for those with a sweet tooth. This is where keto gummies come in – a delicious and convenient way to enjoy a sweet treat while staying in ketosis. In this article, we will explore how to effectively use keto gummies to achieve your diet goals.
The Benefits of Keto Gummies
Keto gummies are a great alternative to traditional high-sugar candies, as they are low in carbs and sugar. They are sweetened with natural sugar substitutes like stevia or erythritol, making them a guilt-free treat for those following a keto diet. These gummies also contain gelatin, which is known for its numerous health benefits, including improved digestion, joint health, and skin health.
Furthermore, keto gummies are convenient and portable, making them an ideal snack for on-the-go or when you need a quick energy boost. They can help satisfy your sweet cravings without derailing your diet, making it easier to stay on track with your weight loss goals. Plus, they come in a variety of flavors, so you can choose the ones you enjoy the most.
Another benefit of keto gummies is that they can help you stay in ketosis. Since they are low in carbs and sugar, they won’t spike your blood sugar levels and kick you out of ketosis. This means you can enjoy a sweet treat without worrying about sabotaging your progress. In fact, some people find that incorporating keto gummies into their diet can actually help them stay more consistent with their keto lifestyle.
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How to Incorporate Keto Gummies into Your Diet
When using keto gummies as part of your diet, it’s important to consume them in moderation. While they are low in carbs, they still contain calories, so eating too many can hinder your weight loss progress. It’s best to treat keto gummies as an occasional indulgence rather than a daily staple.
One way to incorporate keto gummies into your diet is to use them as a post-workout snack. Since they are easy to digest and provide a quick source of energy, they can help replenish your glycogen stores after a workout. Pairing them with a source of protein can also help support muscle recovery and growth.
Another way to enjoy keto gummies is to use them as a topping for yogurt or chia pudding. This can add a touch of sweetness to your snack while also providing a boost of collagen from the gelatin in the gummies. You can also mix them into homemade granola or trail mix for a crunchy and sweet treat.
Conclusion
In conclusion, keto gummies can be a tasty and convenient way to satisfy your sweet cravings while following a keto diet. By using them in moderation and incorporating them into your meals and snacks, you can enjoy a guilt-free treat that won’t derail your progress. Remember to choose keto gummies that are made with natural ingredients and free from artificial additives to reap the most benefits. With a little creativity, you can find various ways to enjoy keto gummies while staying on track with your diet goals.
Overall, keto gummies can be a fun and delicious addition to your keto lifestyle, providing you with a sweet treat without compromising your health and weight loss goals. So go ahead, indulge in some keto gummies and enjoy a tasty treat while still sticking to your diet!
In this video you're gonna learn how to lose belly fat by sleeping more based on the latest research.
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Key points:
1 - Sleeping More While in a Caloric Deficit Allows You To Burn More Fat And Keep More Muscle
Study University of Chicago https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/
Study compared 8.5-hours-in-bed phase vs In the 5.5-hour phase
Cutting back on sleep to 5.5 hours reduced fat loss by 55 percent.
The number of calories they consumed was about ~1450 per day.
Lost an average of 6.6 pounds during each 14-day session. During weeks with enough sleep, they lost 3.1 pounds of fat and 3.3 pounds of lean body mass.
During the 5 hour sleep weeks participants lost an average of 1.3 pounds of fat and 5.3 pounds of fat-free mass.
Lesson: While in a caloric deficit a sufficient amount of sleep helps you retain more muscle mass and lose more fat.
2 - Sleeping More Will Help You Be Less Hungry
The same University of Chicago study checked ghrelin levels.
During those weeks of 5.5 hours in bed the ghrelin levels of participants rose from 75 ng/L to 84 ng/L.
Ghrelin is a hormone that increases appetite, and also plays a role in body weight.
A single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal-weight healthy men. https://www.ncbi.nlm.nih.gov/pubmed/18564298
Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/
Higher ghrelin levels have been shown to reduce energy expenditure, stimulate hunger and food intake, promote retention of fat and increase hepatic glucose production to support the availability of fuel to glucose dependent tissues.
Research study https://press.endocrine.org/doi/abs/10.1210/jc.2004-1003 found that sleeping less than 6 hours triggers the area of your brain that increases your need for food while also depressing leptin (satiety hormone) and stimulating ghrelin (hunger hormone).
3 - Lack of Sleep Reduces Your Self-Control and Willpower to Fight Off Cravings
Study published in Nature Communications found that a single night of sleep deprivation can impair activity in your frontal lobe, which controls complex decision-making. https://www.nature.com/ncomms/2013/130806/ncomms3259/full/ncomms3259.html
Additionally lack of sleep increases your cortisol levels. And that also activates reward centers in your brain that make you crave food
A combination of high ghrelin and cortisol shut down the areas of your brain that leave you feeling satisfied after a meal, meaning you feel hungry all the time, even if you just ate a big meal.
Additionally Lack of sleep diminishes mental clarity to make good complex decisions, specifically with regards to the foods you eat—or foods you want to avoid.
When we get tired we have increased activity in the amygdala, the reward region of your brain.
This is one of the reasons why sleep deprivation destroys all adherence to a diet.
It makes you crave very high-calorie foods. When rested you can greatly fight off this desire, but because your insular cortex (another portion of your brain) is weakened due to sleep deprivation, you have trouble fighting the urge and are more likely to indulge in all the wrong foods.
Lastly a research published in Psychoneuroendocrinology found that sleep deprivation makes you select greater portion sizes of all foods, further increasing the likelihood of weight gain. https://www.sciencedirect.com/science/article/pii/S0306453013000176
4 - Sleep Sabotages Your Gym Time
Scientists from Brazil in 2011(https://www.ncbi.nlm.nih.gov/pubmed/21550729) found that sleep debt decreases protein synthesis which causes muscle loss.
Lack of sleep makes it harder for your body to recover from exercise by slowing down the production of growth hormone which is your natural source of anti-aging and fat burning that also facilitates recovery.
The already reduced production of growth hormone due to lack of slow wave sleep is further reduced by more cortisol in your system.
It's a very bad cycle with 1 simple solution: Get more sleep.
As usual post your questions in the comments below!
Talk soon, Mario
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Losing 50 pounds in five months is a realistic weight loss goal, as a regular exercise program, better daily nutrition and strength training can help someone lose about two pounds of body fat per week. Set a weight loss goal over a realistic time period with helpful information from a strength and conditioning specialist in this free video on losing weight.
Flohsamenschalen werden oft als natürliche Unterstützung beim Abnehmen empfohlen. Diese kleinen Samen stammen von der Pflanze Plantago ovata und sind reich an Ballaststoffen. Sie können helfen, das Sättigungsgefühl zu fördern, den Blutzuckerspiegel zu stabilisieren und die Verdauung zu unterstützen. In diesem Artikel werden wir genauer untersuchen, wie Flohsamenschalen beim Abnehmen helfen können und wie man sie am besten in die Ernährung integriert.
Die Vorteile von Flohsamenschalen beim Abnehmen
Eine der Hauptursachen für Gewichtszunahme ist ein unausgewogener Blutzuckerspiegel. Wenn wir kohlenhydratreiche Mahlzeiten zu uns nehmen, steigt unser Blutzuckerspiegel schnell an, was zu einem Energieschub führt, gefolgt von einem Abfall des Blutzuckerspiegels, der zu Heißhungerattacken führen kann. Flohsamenschalen können dazu beitragen, den Blutzuckerspiegel zu stabilisieren, da sie die Aufnahme von Glukose verlangsamen. Dies kann helfen, Heißhungerattacken zu vermeiden und den Gewichtsverlust zu unterstützen.
Ein weiterer Vorteil von Flohsamenschalen ist ihre hohe Quellfähigkeit. Wenn sie mit Wasser in Kontakt kommen, bilden sie einen gelartigen Ballaststoff, der im Magen aufquillt. Dies kann dazu beitragen, das Sättigungsgefühl zu erhöhen und das Hungergefühl zu reduzieren. Indem sie vor den Mahlzeiten eingenommen werden, können Flohsamenschalen dazu beitragen, den Appetit zu kontrollieren und die Kalorienaufnahme zu reduzieren.
Zusätzlich zur Förderung eines stabilen Blutzuckerspiegels und der Appetitkontrolle können Flohsamenschalen auch die Verdauung unterstützen. Da sie reich an löslichen Ballaststoffen sind, können sie dabei helfen, die Darmgesundheit zu verbessern und Verstopfung zu lindern. Eine gesunde Verdauung ist entscheidend für einen effektiven Gewichtsverlust, da sie die Aufnahme von Nährstoffen aus der Nahrung verbessert und den Körper dabei unterstützt, Abfallprodukte effizient zu eliminieren.
Wie man Flohsamenschalen in die Ernährung integrieren kann
Es gibt verschiedene Möglichkeiten, wie man Flohsamenschalen in die Ernährung integrieren kann. Eine beliebte Methode ist es, sie in Wasser oder Saft einzurühren und vor den Mahlzeiten zu trinken. Es ist wichtig, dabei ausreichend Flüssigkeit zu sich zu nehmen, da die Flohsamenschalen viel Wasser aufnehmen und sonst zu Verstopfung führen können. Beginnen Sie mit einer kleinen Menge und steigern Sie langsam die Dosierung, um mögliche Nebenwirkungen wie Blähungen zu vermeiden.
Eine weitere Möglichkeit, Flohsamenschalen zu konsumieren, ist sie in Smoothies oder Joghurt zu mischen. Auf diese Weise können Sie von ihren gesundheitlichen Vorteilen profitieren, ohne den Geschmack zu beeinträchtigen. Sie können sie auch als Bindemittel in Backrezepten verwenden, um den Ballaststoffgehalt zu erhöhen und die Textur zu verbessern. Experimentieren Sie mit verschiedenen Zubereitungsarten, um herauszufinden, welche Ihnen am besten schmecken und am leichtesten verdaulich sind.
Es ist wichtig, beim Kauf von Flohsamenschalen auf die Qualität zu achten. Wählen Sie am besten Bio-Qualität, um sicherzustellen, dass sie frei von Pestiziden und anderen schädlichen Chemikalien sind. Achten Sie auch darauf, dass es sich um reine Flohsamenschalen handelt und keine zusätzlichen Zutaten enthalten sind. Beginnen Sie langsam mit der Einnahme und konsultieren Sie bei Bedenken oder Nebenwirkungen Ihren Arzt oder Ernährungsberater.
Weitere Tipps zur Unterstützung beim Abnehmen mit Flohsamenschalen
Um die vollen Vorteile von Flohsamenschalen beim Abnehmen zu nutzen, sollten Sie auch andere gesunde Gewohnheiten in Betracht ziehen. Dazu gehören regelmäßige körperliche Aktivität, ausreichend Schlaf, eine ausgewogene Ernährung und ausreichend Flüssigkeitszufuhr. Kombinieren Sie die Einnahme von Flohsamenschalen mit einer gesunden Lebensweise, um langfristigen Erfolg beim Abnehmen zu erzielen.
Es ist auch wichtig, realistische Ziele zu setzen und Geduld zu haben. Gewichtsverlust ist ein Prozess, der Zeit braucht, und es ist wichtig, sich nicht durch Rückschläge entmutigen zu lassen. Bleiben Sie konsequent in Ihren Bemühungen, verfolgen Sie Ihre Fortschritte und feiern Sie kleine Erfolge. Mit der richtigen Einstellung und Unterstützung kann die Einnahme von Flohsamenschalen eine wertvolle Unterstützung beim Abnehmen sein.
Achten Sie darauf, auf Ihren Körper zu hören und sich selbst gut zu pflegen. Wenn Sie sich unwohl fühlen oder anhaltende Nebenwirkungen haben, sollten Sie die Einnahme von Flohsamenschalen überdenken und gegebenenfalls professionelle medizinische Hilfe in Anspruch nehmen. Jeder Körper ist einzigartig, und was für einen Menschen funktioniert, muss nicht unbedingt für einen anderen gelten. Seien Sie geduldig, experimentieren Sie mit verschiedenen Ansätzen und finden Sie heraus, was für Sie am besten funktioniert.
FAQ – Häufig gestellte Fragen
1. Sind Flohsamenschalen sicher für jeden?
Ja, Flohsamenschalen gelten als sicher für die meisten Menschen. Es ist jedoch wichtig, bei bestimmten gesundheitlichen Problemen Vorsicht walten zu lassen, insbesondere bei bestehenden Magen-Darm-Erkrankungen. Bei Unsicherheiten sollten Sie immer einen Arzt oder Ernährungsberater konsultieren, bevor Sie Flohsamenschalen einnehmen.
2. Wie schnell kann man Gewicht mit Flohsamenschalen verlieren?
Die Gewichtsabnahme mit Flohsamenschalen kann je nach individueller Situation variieren. Es ist wichtig, realistische Erwartungen zu haben und geduldig zu sein. Durch eine Kombination aus gesunder Ernährung, Bewegung und der Einnahme von Flohsamenschalen können Sie langfristigen Erfolg beim Abnehmen erzielen.
3. Gibt es Nebenwirkungen bei der Einnahme von Flohsamenschalen?
Obwohl Flohsamenschalen im Allgemeinen gut verträglich sind, können einige Personen Blähungen, Bauchschmerzen oder Verdauungsstörungen erfahren. Um Nebenwirkungen zu minimieren, ist es wichtig, langsam mit der Einnahme zu beginnen und ausreichend Flüssigkeit zu sich zu nehmen.
4. Kann man Flohsamenschalen auch während der Schwangerschaft oder Stillzeit einnehmen?
Es wird empfohlen, während der Schwangerschaft oder Stillzeit Vorsicht walten zu lassen und vor der Einnahme von Flohsamenschalen einen Arzt zu konsultieren. Da die Auswirkungen auf das ungeborene Kind oder das gestillte Baby nicht ausreichend erforscht sind, ist es wichtig, auf Nummer sicher zu gehen.
5. Wo kann man hochwertige Flohsamenschalen kaufen?
Flohsamenschalen sind in Reformhäusern, Apotheken und Online-Shops erhältlich. Achten Sie beim Kauf darauf, Bio-Produkte ohne zusätzliche Zutaten zu wählen, um die bestmögliche Qualität zu erhalten. Es ist ratsam, sich für renommierte Marken mit guten Kundenbewertungen zu entscheiden.
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Look for Dr Norce in an upcoming video, he someone who cares about the heath of others and a great resource.
This video is result of the two articles listed below my Thomas Rutledge and Peter Attia discussing lean body mass loss on GLP-1 receptor agonists. Discuss the risk of lean body mass and methods to prevent lean body mass.
How to Get the Most From Weight-Loss Medications
https://www.psychologytoday.com/us/blog/the-healthy-journey/202208/how-get-the-most-weight-loss-medications
Lean mass loss on GLP-1 receptor agonists: a downside of the “miracle drugs”
https://peterattiamd.com/the-downside-of-glp-1-receptor-agonists/
Meal Replacement, Protein Powders, Supplements I am using on my journey
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Shaker bottle I use.
VOLTRX Shaker Bottle, Gallium USB C Rechargeable Electric Protein Shake Mixer
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How I got started on my Mounjaro journey.
When starting my weight loss journey my thoughts started with getting the head space right. Leading into the wheels turning regarding how can I be successful? Often the first thoughts are how to lose weight to achieve my fat loss goals. How do I burn this excess fat? Is there a good fat burner to melt about the pounds, I have learned Mounjaro can be that “miracle” for many as it has been a key for me. Mounjaro has helped me reduce my weight and get into a health and fitness mindset.
Fitness and health focus have led to better weight loss management with pre-workout planning.. I started looking into places like Planet Fitness, Beachbody and other gym’s for a place to workout where I could exercise and find answers to how to reduce weight and how to burn fat. I settle on working out from home to take away my excuses to not go.
I looked in articles from Mens Health and many others for health tips to find the best diet and nutrition sources for my fitness first journey. On my journey using tracking resources such as Lose IT have helped me focus the diet on working to achieve my lifetime fitness goals.
During my heath, fitness and weight loss journey, Mounjaro has been a "miracle" solution for me in as the weight loss per week has been tremendous. Don't waste the Mounjaro has been my philosophy - changed diet and 4 to 6 days of a week of exercise.
In the fitness world there are options, but what was right for my lifestyle and journey? A big first step was finding the motivation and energy, it took me twice as long to get started as it should have, but it is undisputed Eli Lilly putting Moujaro on the market has played a critical role in me being prepared for success. My bodyfitness journey is 4 to 6 days of routines from Beachbody using liift4 and core de force.
Having a plan has been another key for me, mine is the S.T.A,R. plan I created.
S - Specific (specific targets and smaller milestones on the journey of greater success)
T - Trackable (measurable results)
A- Accountable (having an accountability partner or a way to stay the course - my wife for me)
R - Reachable - (the mission and goals have to be obtainable, not setting your self up for failure)
For me, exercise is vital, but depending upon where you are in the journey it changes regarding the level of workout you can do, but we have to start where we are. For me it might be weights, HIIT training and other exercise, but for another, it might be seated exercises or building up to a small walk.
Exercise is defined as: engaging in physical activity to sustain or improve health and fitness.
Consider the definition and how different that can be for each of us depending upon where we start on our weight loss, fitness and fat burning journey.
You can be successful on Mission Health and Fitness - should you choose to accept it.
Great Youtube channels to follow on the Mounjaro Journey.
@bjdavis
@DAVIDKNAPP
@jessinprocess
@FatGuyNoMore
@mimimuses
@bigguyshiketoo3732
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@ArmstrongHealthAndFitness @RobertArmstrong73 @Robert_Armstrong73
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I wrote the #1 Best Selling Book in Weight Loss Called "Big Fat Lies"Get it here: https://kaelinsbook.com
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1:25 - What is the quickest way to lose belly fat?
3:13 - How frequently do you have Cheat Meals?
4:45 - What does a good workout session look like to you?
6:08 - What was the moment you decided you were done being overweight?
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Kaelin Tuell Poulin has lost 65 pounds, and has earned her IFBB Pro Card in Figure within World Record time of only 2 shows. She has inspired thousands of people along the way and believes her transformation was a calling to help others. She grew up in a small town outside of Louisville, Kentucky.
The #ItsTuellTime Show is Kaelin's way of providing as much value as possible by taking your questions about fitness, weight loss, dieting, and everything it takes to transform your body and giving you her answers based on her own personal experience and insights.
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