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Lazy Keto Diet: Half the Effort, Same Results?

Blog, Meal Plans, Nutrition, Other Nutrition, Uncategorized /

Lazy Keto Diet: Half the Effort, Same Results? You may have only heard of the ketogenic diet (keto for short) in recent years, but it’s been around for nearly a century. First created in the 1920s to treat epilepsy, it’s since been lauded for its ability to help people lose significant amounts of weight. While keto fans praise the high-fat, low-carb diet for its weight loss potential, there’s a whole lot of dedication and planning required to stick with it long term. Lazy keto, on the other hand, is a more laid-back version that’s reportedly easier to follow. So what is the lazy keto diet, and is it healthy? What Is Lazy Keto? Lazy keto is a simplified version of the traditional ketogenic diet, wherein you make every effort to consume no more than 10 percent of your daily calories in the form of carbohydrates without tracking your fat or protein. For context, the ketogenic diet entails eating a specific amount of all three macronutrients: Fat in high amounts (roughly 75 percent of your daily calories) Protein in moderate amounts (around 20 percent) Carbohydrates in negligible amounts (about 5 percent) The goal is to reach ketosis, a metabolic state in which the body uses fat as its primary source of fuel. Studies show keto may help people reduce body weight, though it’s still unclear if it’s a healthy or effective long-term approach. While drastically cutting carbs and calories can effectively drop the number on the scale, sticking to a keto lifestyle is challenging to say the least. Calculating those macros day after day and sticking to a set ratio isn’t easy. “It takes some work,” says Andrea N. Giancoli, MPH, RD, registered dietitian. “There’s a learning curve to it.” That’s where lazy keto comes in. Rather than meticulously plan and tally your intake of all three macronutrients (carbohydrates, fat, and protein), you focus solely on carbs. For someone who eats a 2000-calorie diet, that percentage translates to roughly 25 to 50 grams of carbohydrates (for reference, a medium banana is 27 grams and a large sweet potato is 37 grams). While this approach is simpler, Giancoli says it’s a lot trickier to deduce if you’re actually in ketosis since you don’t monitor how much fat or protein you consume. Lazy vs. Clean vs. Dirty Keto Just like lazy keto, there are other keto variations that have taken hold since the rise in popularity of the regular old keto diet. Clean and dirty keto are two popular takes on the diet. Clean keto: This involves eating healthy, unprocessed or lightly-processed whole foods. Clean keto eaters may consume more plant-based fat sources including coconut oil, avocados, and nut butters. Dirty keto: This is the not-so-clean approach to keto. It may include more animal-based fats and protein, including butter and bacon, as well as more processed low-carb, low-sugar items like protein bars, packaged snack foods, and artificial sweeteners. Lazy Keto Meal Examples Lazy keto recipes aren’t far off from any other type of keto recipe. Here’s a sample-day snapshot: Breakfast: Scrambled eggs with bacon and avocado Lunch: Avocado, bacon, and goat cheese salad Dinner: A bun-less cheeseburger with greens Snacks: May include cheese, hard-boiled eggs, and celery with peanut butter. Is Lazy Keto Healthy? If you choose to embark on a keto diet — lazy or not — pay attention to the quality of food you eat. Lazy keto meals can be healthy if you stick to mostly clean ingredients, meaning minimally-processed, whole foods, like: Eggs Fish Nuts and nut butters Chicken Turkey Keto-allowed veggies (such as kale, bell peppers, broccoli, zucchini, and asparagus) Keto-allowed fruit (such as raspberries and blueberries). But with any form of keto, you may be at risk of missing important nutrients. “You’re severely restricting carbohydrates — even the healthy carbohydrates like fruits and grains — and you’re eliminating very healthful foods with fiber and phytonutrients,” Giancoli says. The lazy take on keto isn’t necessarily a healthier version. And if the goal is to lose weight by way of burning fat as fuel, lazy keto may not be considered effective either. “Since you’re not tracking your protein or your fat,” Giancoli says, “you might prevent your body from going into ketosis.” Maintaining a low-carbohydrate diet can also do a number on your focus and mood. “You might not be able to concentrate as well, you’re likely going to be irritable, you might be hungry, or you may have the keto flu,” Giancoli says. The Bottom Line Lazy keto may not be the most sustainable or healthy way to lose weight. If you go the way of keto, there may be several reasons you end up ditching it — from the unpleasant side effects to the lack of flexibility. And that’s perfectly fine! “If you want to lose weight, it’s okay to have a balanced variety of foods,” Giancoli says. The post Lazy Keto Diet: Half the Effort, Same Results? appeared first on BODi. You may have only heard of the ketogenic diet (keto for short) in recent years, but it’s been around for nearly a century. First created in the 1920s to treat epilepsy, it’s since been lauded for its ability to help people lose significant amounts of weight. While keto fans praise the high-fat, low-carb diet for […] The post Lazy Keto Diet: Half the Effort, Same Results? appeared first on BODi. Kayne Toyosato{authorlink}https://www.beachbodyondemand.com/blog/lazy-keto-dietBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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The Red Meat Meal Plan: Learn About the Vertical Diet

Blog, Meal Plans, Nutrition, Nutrition Facts /

The Red Meat Meal Plan: Learn About the Vertical Diet Created by professional bodybuilder and powerlifter Stan Efferding, the vertical diet claims to improve athletic performance and body composition. While initially developed for high-level athletes, it’s now gaining traction with average gym-goers, too. It should be noted that there’s not much research to back up its founder’s claims. Many athletes and bodybuilders, as well as regular gym rats, do just as well or better on a more balanced diet. There are also some groups of people that should be avoiding the vertical diet altogether (more on that later). Why Is It Called the Vertical Diet? To understand the vertical diet, it’s important to understand what a “horizontal diet” is. On a horizontal diet, you focus on consuming a wide variety of nutrient-dense foods from numerous food groups, such as fruits, vegetables, grains, legumes, and protein. In a sense, this diet encourages you to “eat the rainbow” and consume a variety of nutrients that are unlikely to all be represented in a single food group. The vertical diet is the opposite. Instead of combining foods from across many groups, you consume large amounts of just a few foods that are relatively easy to digest. By following this diet, you’d simplify planning meals, meeting energy needs, and absorbing nutrients. While the vertical diet may be effective for certain groups of people, such as those who have particular gastrointestinal conditions, there’s no research to support the same benefits for anyone else. How Do You Follow the Vertical Diet? If you’re planning to follow the vertical diet, it’s essential to understand that some foods are not allowed. This diet encompasses a variety of restrictions and follows some rules from the low-FODMAP diet. (FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are a specific group of carbs that are poorly absorbed in your gut and may aggravate digestive issues.) Once you understand the rules, you rely on calorie-counting to ensure you are eating in a caloric surplus to facilitate muscle gain. So, if you’re focused on weight loss, the vertical diet isn’t for you. Let’s look at some of the basics of the vertical diet. Who May Want to Follow the Vertical Diet? This diet is marketed towards people who are looking to build muscle and “get jacked.” It helps to simplify the process of getting a lot of calories quickly and easily. It also makes it relatively simple to track and modify your macronutrient intake, so it’s easy to level it up or down. The vertical diet might be useful for athletes and bodybuilders, who are carefully monitoring their food intake and progress and may need to make adjustments regularly. Health-wise, the diet would be okay for a young, healthy individual who is focused on muscle growth, since they can withstand the impact of a high quantity of beef and rice while still getting nutrients from the side foods. However, you can also learn to track and modify your intake while consuming a wider variety of foods with fewer restrictions and plenty of benefits. This could be more cost-effective and enjoyable. Who Should Avoid the Vertical Diet? The vertical diet is not recommended for those who are: Susceptible to heart issues Eating a moderate amount of calories Looking to lose weight Given its focus on red meat intake, it’s also not appropriate for those who have a family history of colon cancer, as high intakes of red meat have been linked to higher rates of this particular cancer. Additionally, since white rice has a high glycemic index (i.e. it can make your blood sugar levels rise quickly), this wouldn’t be a good choice for those looking to manage blood sugar levels, such as diabetics. Foods You Eat On the Vertical Diet The bulk of your caloric intake on the vertical diet is supposed to come from two sources: White rice Red meat Efferding chose white rice for its easy digestibility and high carbohydrate content and red meat for its iron, B-vitamin, and zinc content. The vertical diet also allows for a variety of “micronutrient” foods that include: Low-FODMAP vegetables (including tomatoes, kale, sweet potatoes, and eggplant) Low-FODMAP fruits (blueberries, strawberries, and unripe bananas) Animal products like eggs, broth, whole-fat dairy, and fatty fish Legumes and oats, but only if they are soaked and fermented Foods to Avoid On the Vertical Diet Foods to avoid include: High-FODMAP vegetables (which include asparagus, brussels sprouts, and cauliflower) High-FODMAP fruits (including apples, cherries, and watermelon) Grains Legumes Sugar or sugar alcohols Processed vegetable oils Coffee and alkalized water are also not permitted on the vertical diet. Benefits of the Vertical Diet It may help build mass The main focus of the diet is building muscle mass easily and quickly. This would do the trick for young gym-goers, but it’s probably not very sustainable over the long term. It may be useful for those with food sensitivities The diet focuses on consuming low-FODMAP foods, which may be easier to digest for those with food sensitivities. However, in the medical setting, the low-FODMAP diet is intended for short-term use, with the intention of reintroducing certain foods back into the diet later on. In addition, the low-FODMAP nature of the diet eliminates prebiotics that feed the probiotics that make up the microbiome, which can further impact overall gut health, says registered dietitian Cordialis Msora-Kasago. Downsides of the Vertical Diet While some people might experience desirable results from the vertical diet, there are a couple reasons why many others won’t find the same success. It’s restrictive Efferding claims that consuming fewer kinds of foods is optimal for digestion and nutrient absorption, which results in improved body composition, gut health, and metabolism. However, these claims are not all backed by science. Following restrictive diet approaches can result in nutrient deficiencies and potential gut health issues. Research suggests that the gut might function best with a variety of different nutrients. It might be difficult to follow “While the vertical diet may help the bodybuilder eat enough food to pack on muscle mass without experiencing

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Can the Blue Zones Diet Help You Live Longer?

Blog, Meal Plans, Nutrition, Other Nutrition /

Can the Blue Zones Diet Help You Live Longer? There are lots of diets that promise to help you lose weight, feel better, and get healthier. But there are only a few cultures whose diet is believed to extend their longevity — the Blue Zones diet. Based on the eating habits and lifestyles of peoples living in classified “blue zones,” the Blue Zones diet — encompassing nine behavioral factors of which consumption is only three — boasts the means to add years to your lifespan. Unlike many other diets, however, this approach to eating isn’t a precise list of must-haves and never-eats. In fact, individuals in these various Blue Zones don’t consume identical diets. What they do share are dietary commonalities that may help them to live longer lives. Curious how? What Is the Blue Zones Diet? The Blue Zones diet is based on the eating habits of five unique communities around the globe with impressive lifespans. These “blue zones” were first described in a 2005 National Geographic article by Dan Buettner. He eventually went on to author the New York Times-bestseller The Blue Zones. Buettner’s work expanded on longevity studies by researchers Gianni Pes and Michel Poulain. They examined which areas of the world had the largest numbers of centenarians (people who lived 100 years or more). During their research, Pes and Poulain drew blue circles on a map around the areas with the highest concentrations. These became the Blue Zones. Together, Buettner, Pes, and Poulain designated five key locations around the world that share common characteristics that lead to improved longevity. What Are the Five Blue Zones? So just where are the Blue Zones? You might be surprised to find out just how diffuse and unique these locations are. From a rocky Mediterranean island to a lush Costa Rican peninsula to an inland community in Southern California, the Blue Zones are as diverse as they are geographically dispersed. Sardinia, Italy: The mountainous province of Ogliastra boasts 10 times more centenarians per capita than the U.S. and, perhaps even more interestingly, the men live as long as the women. Ikaria, Greece: One in every three inhabitants of this Greek island makes it to their ninth decade. The proportion of the U.S. population that lives to see 90? About half a percent. Okinawa, Japan: Those living on this Japanese island have 80 percent fewer heart attacks than Americans, as well as lower rates of heart disease, cancer, and dementia. Loma Linda, California: This inland community of Seventh Day Adventists counts some of the longest-living people in North America among its members, who often outlive their counterparts by a decade or more. Nicoya Peninsula, Costa Rica: On the Central American nation’s Pacific coast, the Nicoya Peninsula boasts the world’s lowest rates of middle-age mortality and the second highest concentration of men who live to 100. What Do People in Blue Zones Eat? Perhaps most surprising about the Blue Zones diet is that those living in blue zones don’t eat identically. Okinawans avoid almost all dairy, while it makes up almost a quarter of the Nicoyan diet. Whole grains comprise nearly half of Sardinians’ intake, while fruits and vegetables represent 50 percent of Seventh-Day Adventists’ regimen. “While they do have some differences, it’s what they all have in common that we believe can move the needle for long term health,” explains Buettner. Despite their variety, Buettner found the diets of those in the Blue Zones share 11 key commonalities. Here are five of the biggest. 1. Mostly plants “Across the board, the longest-lived people in the world are getting over 90 percent of their calories from whole plant foods,” says Buettner. For people in the Blue Zones, their diets consist of a majority of fruits, vegetables, grains, and legumes — upwards of 95 percent for some communities. This stands in contrast to the traditional American diet in which 27 percent of calories consumed come from animals. More alarming, 37 percent of that diet consists of sugar and fat, according to National Geographic. If you’re looking for the biggest blue zone bang for your buck, start here, suggests Buettner. “If you’re eating mostly plants, you’ll be filling your plate and your body with nutrient-dense foods and pushing other processed foods out of your lifestyle.” 2. The whole food The term gets thrown around so freely you could be excused for no longer knowing what it means to eat “whole foods.” Simply stated, denizens in blue zones eat single-ingredient, naturally occurring foods in their entirety. Not components of foods broken down industrially. Not Cliff Notes versions of foods that skip to their tastiest parts (e.g. separating juice from pulp). If it’s a grain, eat the germ and the bran, rather than a bleached, refined flour derived from what’s left. If it’s a vegetable, eat all that’s edible, rather than skinning, peeling, or consuming the fried-chip version of it. If it’s fruit, eat it un-dried and un-juiced to enjoy all of its benefits. 3. Beans Another longevity powerhouse among blue zone eaters is legumes. Most inhabitants living in blue zones consume ½ to 1 cup of beans per day, says Buettner. They’re not only inexpensive and easy to preserve, but also offer a good balance of protein and complex carbohydrates while being high in fiber. Black beans… white beans… lentils… garbanzos… While each blue zone region may consume different types of beans, they each have their own unique culinary traditions to make them taste good, says Buettner. 4. Water Soda is not a healthy hydrator. Neither are energy drinks, milk shakes, or purple fluid in foil-top plastic barrels, which is why Buettner says most blue zone centenarians have never even heard of them. Exceptions for blue zoners include coffee, tea, and the occasional glass of wine, all of which can be prepared naturally — and even deliver benefits of their own. Water is essential for nearly every biological process, so you might as well consume it uncut. 5. Nuts If you need a snack, choose nuts. According to Buettner’s research, blue zoners eat about four ounces of them per day — about the size of two

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Win a Trip to Hawaii

Blog, challenge, Fitness, fitness challenge, giveaway, Meal Plans, summer challenge, summer shape up, travel, Uncategorized, Workout Guides /

Win a Trip to Hawaii Win a Trip to Hawaii Summer Shape Up 2023 Grand Prize Giveaway Summer Shape Up starts July 10th! Not only are we bringing the heat with our workouts, but the grand prize is HOT! This summer you could win a trip to Hawaii for a 4 day, 3 night stay for you and a friend at the beautiful Prince Waikiki Hotel in Honolulu! Win a trip to Hawaii! We’re are covering everything from your airfare, hotel, meals, a poolside cabana and more! Talk about a reason to give it your all for 6 weeks! Not to mention, you will also receive plenty of LSF Nutrition goodies to help you continue to stay on track even after the challenge!  Waikiki Beach, Honolulu Prince Waikiki And of course we want to make sure you all feel good throughout the 6 weeks so each week we’ll be giving away other amazing prizes to #teamlsf girls who are absolutely crushing it with their workouts, nutrition, and accountability groups! How to Win The more you participate in the challenge, the better results you’ll see AND the higher your chances of winning weekly prizes and the grand prize trip to Hawaii! Below are just a few ways to make sure you stand out: Post your “I’m In” graphic on Instagram & tag @lovesweatfitness & @teamlsf  Take your before photos (you can share them or save them for later!) Post your #sweatyselfies & #rollscalls daily! Tag @teamlsf & hashtag #LSFsummershapeup Comment on other #TeamLSF babes posts (everyone needs encouragement!) Jump in on chats in the private SSU Facebook Group Join an Accountability Group  Join our weekly Instagram Lives over on @lovesweatfitness   At the end of the 6 weeks we will ask you to share your before and after photos and your personal story for a chance to win the GRAND PRIZE trip to the Prince Waikiki in Hawaii! We can’t wait to start this challenge with you! The MOVE app is designed to give you the absolute BEST results when you stick to my programming. Her 3:1 method makes your workouts FAST, FUN, & super EFFECTIVE so you can get it done, and get results that last! Sign up here to start your FREE 30 DAY TRIAL* to get you started with SSU! *only available to new MOVE app subscribers  Sign Up Today! The post Win a Trip to Hawaii appeared first on Love Sweat Fitness. Win a Trip to Hawaii Summer Shape Up 2023 Grand Prize Giveaway Summer Shape Up starts July 10th! Not only are we bringing the heat with our workouts, but the grand prize is HOT! This summer you could win a trip to Hawaii for a 4 day, 3 night stay for you and a friend […] The post Win a Trip to Hawaii appeared first on Love Sweat Fitness. Team LSF{authorlink}https://lovesweatfitness.com/win-a-trip-to-hawaii/Love Sweat Fitness At-Home Workouts, Nutrition and Healthy Lifestyle for Women https://lovesweatfitness.com/wp-content/uploads/2022/08/cropped-LSF_512x512_WP-32×32.jpg

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