Category Weigh Loss

The 30 Day Ketogenic Cleanse

The 30 Day Ketogenic Cleanse: Reset Your Metabolism with 160 Tasty Whole-Food Recipes & Meal Plans
By Maria Emmerich
Victory Belt Publishing
Retail Price: $34.95
Amazon Price: $20.78

Book Description:

For those who are brand-new to keto and those who are getting back on track after falling off the wagon, the first 30 days on a ketogenic diet can be challenging. As the body adapts to burning fat (ketones) rather than sugar for fuel, cravings can arise, and some people find that they just don’t feel so great. Many fall victim to the temptation to give up before they can truly experience the benefits of being keto-adapted. The 30-Day Ketogenic Cleanse isn’t like most juice or other cleanses where you starve throughout the entire process. Keto expert Maria Emmerich offers tasty whole-food recipes—all dairy-free and nut-free—that are filling and satisfying and keep cravings at bay. Plus, she offers helpful tips and tricks for making it through the adjustment period.

The 30-Day Ketogenic Cleanse is a guidebook for healing the body from the inside out. Most people attempting a keto diet do it completely wrong. Maria Emmerich, on the other hand, bases this cleanse on a true, well-formulated ketogenic diet, helping readers reset their metabolism, regain health, lose weight, and tap into increased energy levels. This book includes:

  • A detailed explanation of how sugar causes inflammation and leads to disease
  • 30-day meal plans to kick-start ketosis, with corresponding shopping lists
  • 30-day Whole30-compliant meal plans, with corresponding shopping lists
  • A wide variety of amazing recipes, with suggestions for combining those recipes into delicious and satisfying ketogenic meals
  • Easily accessible lists of approved keto foods and foods that hold people back from ketosis
  • Tips on how to eat to balance hormones, sleep better, feel better, and lose weight while following a ketogenic diet
  • Guidance for maintaining ketosis after a successful 30-day cleanse
  • Recommendations for supplements to help heal from poor eating habits
  • A bonus slow cooker chapter to help make life easier!

Review

This is a fantastic primer to the Ketogenic  diet.  Author Maria Emmerich certainly knows her stuff and is prepared to share it in this book.   It is quite a large book, but is easily managed because it is broken down into 5 parts:  Heal Your Body, The Ketogenic Kitchen, Meal Plan and Shopping Lists, Cleansing ketogenic Recipes, and Resources.  Depending on where you are on your journey into the keto lifestyle, you can pick wherever you would like to begin reading.  The author’s explanations of this diet and the tips to help get you started are very good and easy to apply to your life  The meal plans and shopping lists that are included are very helpful and a great resource.   There may be some  ingredients you cannot find easily, but you always can substitute with what you can find.  The recipes look great and are easy to prepare and are great for leftovers.  I was very impressed by this book and recommend it to others who wish to learn about the Keto lifestyle.

~Reviewed by Tricia C.

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    The Effect Of Weight Loss On Heart Health

    Being overweight can result in an increased risk of heart disease. In order to know if you are overweight, you need to check your body mass index or BMI. This can be done using a BMI calculator on the internet or by calculating it yourself, which means taking your weight in pounds and dividing it by your height in inches squared. You then multiply that number by 703 to get your body mass index.

    A body mass index of between 18 and 25 is considered normal. A body mass index of 25 to 30 means you are overweight and a body mass index of above 30 means you are obese.

    If you are overweight or obese, you need to do what you can to get your BMI values into the normal range. It means getting in shape through regular exercise and eating foods that are lower in calories and fat.

    You don’t have to lose a ton of weight in order to lessen your risk of heart attacks and strokes.

    A weight loss of just 5 to 10% will greatly lessen your risk of the various types of heart disease, including stroke, heart attacks, or peripheral vascular disease. 

    The Results of a Recent Study

    Researchers who published a study in the New England Journal of Medicine found that when you reduce the number of calories you take in, the actual type of diet you choose isn’t as important. It means you can eat a low fat diet, a low carb diet, or a high protein diet, as long as the total calorie count is below that which sustains your weight.

    An average person needs between 2000 and 2500 calories per day to sustain their weight. If you can reduce the number of calories you take in per day to 500 calories less than your baseline, you can lose up to a pound of body weight per day, regardless of where you choose to reduce those calories.

    It isn’t as much about a specific balance of carbs, protein, or fat but depends on the total caloric count per day. Also, keep in mind that if you become very physically active you can actually eat more calories daily and still lose weight.

    Weight Statistics

    According to the organization that takes measurements of our health (the Centers for Disease Control and Prevention or the CDC) about 66% of adults in the US are considered to be overweight while as many as 1/3 of us are to be considered obese.

    If you fall into either of these categories, you will be able to lose weight through calorie reduction and will not become one of the statistics at risk for heart disease.

    The Role of Exercise

    Besides decreasing your calorie count by 500 calories per day, you can increase your level of exercise.

    You can do this by running, brisk walking, cycling, swimming, or any other activity you enjoy that raises your heart rate and respiratory rate. This is called aerobic exercise and should be done about thirty minutes a day 3 to 4 times per week.

    On the other days of the week, you can do anaerobic exercise, which means lifting weights or using specialized weight machine. Anaerobic exercise can increase your muscle mass, which makes it easier to lose weight because your basal metabolic rate will be higher allowing you to burn more fat even when at rest.

    Between aerobic exercise and anaerobic exercise, you will be exercising thirty minutes a day every day of the week. It’s just thirty minutes and won’t take up too much time for the benefit it gives you.

    How Does The Heart Respond To Weight Loss?

    If you lose just ten percent of your body weight (which is twenty pounds for those who weigh 200 pounds already), your heart will respond accordingly and these things will happen:

    • Your blood vessels will be more elastic. The blood vessels will be less narrow and will be more elastic when you exercise. This reduces the workload on your heart and will take the stress away so your heart can function more effectively. There will be less fat in your arteries, which collects on the lining of blood vessels, forming plaques that narrow the arteries and can increase the chances that a blood clot will close off the arteries, causing strokes, peripheral vascular disease, and heart attacks.
    • Your blood pressure will be lower. There is a direct connection between your weight and blood pressure. The lower your weight, the lower is the risk of developing hypertension, which can lead to heart disease. Exercise also lowers blood pressure, which is another reason to include exercise as part of your weight loss program. You can also take medications for hypertension that might need to be reduced if you can successfully lose some weight.
    • Your blood lipids will be lower. The amount of lipids in your blood will be lower when you lose weight. Losing weight can decrease your triglyceride level, can raise your HDL cholesterol (the good cholesterol), and can lower your LDL cholesterol (the bad cholesterol. All of these changes will improve your heart health.
    • Blood clots will diminish. If you lose weight, it is less likely that you will develop blood clots, which means that your chances of having a blood clot close off an artery will decrease and the chance that a blood clot in your leg could break off, resulting in it travelling to your lungs, brain, and heart.
    • Your belly fat will go down. It turns out that the amount of fat you retain around your belly greatly increases the risk of heart disease. In a study out of the journal, Cardiology showed that belly fat could contribute to heart disease, even in people who are otherwise of a normal weight. Weight loss around the belly can reduce your risk of developing this complication.
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      The Lean Muscle Diet

      The Lean Muscle Diet
      By Lou Schuler and Alan Aragon
      Rodale
      Retail Price $27.99
      Amazon Price: $19.01

      Book Description: 

      Research shows that although people can lose 5 to 10 percent of their body weight on any given diet, dieting itself is a consistent predictor of future weight gain. Why? At some point, everyone stops dieting. The Lean Muscle Diet solves the sustainability problem while offering immediate results. It’s simple: act as if you already have the body you want.If a reader is, say, a 220-pound man who wants to become a muscular 180-pounder, he then uses The Lean Muscle Diet’s formula to eat and train to sustain a 180-pound body. The transformation begins immediately, and the results last for life.

      Lou Schuler, who has sold more than one million copies of his fitness books worldwide, and Alan Aragon, nutrition advisor to Men’s Health, have created an eating and “metabolically expensive” exercise plan designed to melt fat while building muscle. the best part? the plan allows readers to eat their favorite foods, no matter how decadent. with full support from Men’s Health, The Lean Muscle Diet delivers a simple—and simply sustainable—body transformation plan anyone can use.

      Review

      It might sound unbelievable to say that The Lean Muscle Diet shows you how you can eat the foods you love and that eating the foods you prefer is precisely how to get lean and stay lean for life, but that’s exactly what this book delivers along with the science to back it up. This a is very well researched, thorough book that covers how to get lean via solid workouts in conjunction with sustainable diet plans. It will require some work on your part, but it will all be worth it in the end.  The content was insightful and the book is very organized and easy to digest. I had a lot of misconceptions about how to obtain lean muscle but this book showed me wrong. It has some basic and useful information that will definitely help you to achieve your fitness goals.  I highly recommend this book to anyone who is looking to get into excellent physical shape and improve his composition.

      ~Reviewed by John C.

       

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