Top 5 Benefits Of Starting The Keto Diet

The world is getting health conscious by the minute, and there are many solutions to that. One search on the internet and you will be offered a hundred solutions and diets for a better and healthy lifestyle. However, the one thing that has perhaps been the most successful is the Keto diet. It is a metabolic process that naturally breaks down the fatty acids in the body, turns them into ketone compounds, and utilizes that as a source of energy for the body to consume. However, for starters, this diet takes a lot of determination to follow. But once you are habituated to it, you will start noticing the improvements. Generally followed for weight loss, here are five other benefits of the Keto diet that you would appreciate. 

Helps with weight loss

Firstly, we have already mentioned how the keto diet is perfect for a healthy weight loss. The keto diet works based on increased healthy fats intake and a decreased carb intake. By doing so, your body starts reducing the insulin level, which in turn allows the accumulated fatty acids in your body to burn as a source of energy. Thus, this helps in easy and natural weight loss. 

Increased good cholesterol 

The keto diet helps in increasing the levels of High-Density Lipoprotein in your body, which is also known as good cholesterol. Because the keto diet includes increased intake of healthy fat and low-carb intake, it promotes the increase of HDL. HDL is known for lowering the risks of various heart diseases. 


With that said, overall, the keto diet is a healthy and beneficial diet that you can adapt to. However, it does happen to be a bit hard to follow, as it will take willpower and determination to adopt and follow. If in case, you are having trouble following it, you may take external supplements such as Ketond supplements. You can read on at ‘Ketond Supplement: Is The Best Exogenous Ketones?’ to know more about them.

Controls appetite

The main flaw in every other diet is that it starves you of the nutrients that your body demands, and in the process, keeps you hungry. This is perhaps the main reason why people on a diet end up cheating. However, it is not the same for a Keto diet. In the Keto diet, the main motto is to supply the body with just the right amount of nutrients that it requires. It offers a low-carb food chart, which provides your body with all the nutrients that it needs while decreasing your appetite at the same time. 

Helps lower blood pressure

If you are worried about high blood pressure, then the keto diet would be just to your liking. This diet here has a direct impact on your blood pressure. As mentioned above, the keto diet involves low carb intake. This causes your body to reduce the production of insulin, thus causes your blood pressure to drop. If you have high blood pressure, then the keto diet is ideal for you. However, if you have ongoing medication for blood pressure, it is advised that you first consult your doctor once before starting the diet. 

Reduces triglycerides

There is a reason why carbs are not so good for your body or health. The reason being, they cause an increase in the fat molecules known as triglycerides. These molecules are responsible for clogging your blood vessels, which in turn leads to high heart risks. However, the Keto diet helps you check your carb intake, thus decreasing the formation of fat molecules such as triglycerides. Thus, the keto diet not just helps you with healthy weight loss, but also protects you from any potential cardiac disease. 

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How to Find the Best Weight Loss Program in Thailand

With changing lifestyles and food styles, most people are battling excess weight, and many of them go through serious struggles when trying to get rid of those extra pounds. Although there are many weight loss programs, losing weight in Thailand can be challenging. Finding the best plan can be daunting, and you need to know the critical aspects to consider. Nevertheless, with a few ideas, the entire process becomes easier.

How can you find the best weight loss program in Thailand? Read on to find out:

1. What’s the core of your weight issue?

First of all, consider the core of your weight problem. Do you wish to shed a few pounds or you’re struggling with life-long obesity? Is your weight associated with a recent pregnancy? To find the best plan for, you need to understand the basis of your weight problem. This way, it’ll be easier to get the perfect program for your needs.

2. What kind of weight loss plan can you follow best?

Will it be easy for you to stay motivated or do you require weight loss holidays or retreats to kick-start your weight loss journey? Remember, motivation is a crucial aspect when trying to lose weight. If you have issues staying motivated, then this might not be easy, even when you pick the best program.

You want to lose weight, and you want this to be long term. Therefore, the best plan should be one that supports you to live a healthy life and also helps you to become more disciplined. This way, you can exercise more and avoid overeating.

3. Research and more research!

There are many weight loss plans in Thailand, and the best way to pick the perfect one is by conducting research. Seek information from loved ones who have benefited from the weight loss program. Find out about the location of the program, and the costs of the services. If you happen to have a tight schedule, picking a program that requires you to travel miles away won’t be ideal.

More so, check all the different plans that boast of what they can help you achieve. Go through online reviews from others and see what they have to say concerning the particular program. Track the results of others who have tried the plan. This way, you’ll have a rough idea of what works best for your needs.

4. How much are you willing to spend?

The cost of the program is yet another aspect you have to consider. Most of the weight loss programs are costly and come at varying prices. Be sure of how much you can shell out for the plan, and this makes it becomes easier to pick the right program as per your budget and requirements.

5. Type of weight loss plan offered

The type of plan provided is also of the essence. Weight loss for men can be different from that of women, and the methods vary as well. Therefore, check all the different plans that boast of what they can help you achieve. Also, read the reviews from other individuals and what they have to say concerning the particular program and track the results of others who have tried the plan. This way, you’ll have a rough idea of what works best for your needs.


Thailand is a beautiful country with tons of activities. There are different weight loss programs in Thailand. To find the best one, you need to be sure of your weight loss needs, how much you can spend, the kind of plan offered, and the one that you can follow best. Once this is done, you can research the different programs near you.

Most Recommended Exercises to Burn Belly Fat

There is no pain in gain—only guilt. It’s the guilt that eats you up inside and out. And the ugly truth is that you don’t put on weight overnight; it builds up. Whether you like it or not, it’s really the decisions that you make each day that have the most significant bodily impact.


Crash diets do work. But most of them can only serve as a temporary solution. The moment you stop dieting, the gaining comes back. It’s the kind of nightmare that you want to wake up from immediately. 


What you need is a long-lasting and effective solution that is good for your mind and for your health. It should be something that you can do every day without you having to sacrifice too much of your precious time. Ideally, it should also be effective and efficient enough that you won’t have such a hard time including it in your routine.


Exercise is still the best kind of pain for anyone who is aiming for that much-needed metabolic burn. It’s the steady and slow that wins the slimming-down race. Most people place their bets on cardio as the ultimate winner for fat loss. But those who are in the know-how circle understand that there is a better way to fight off fat—the gift of training. Starting with the stubborn belly fat, here are strength training exercises that can easily be integrated into your busy schedule.


Five-Minute Strength Training


Troublesome fat usually builds up around the belly first and spreads out all over your body’s natural fat deposits. Being overweight can cause pain above the knees and affect your overall posture if you’re not careful. The fat creep needs to be continually challenged to avoid it from expanding any further. By doing strength training, you’ll be using muscles you’ve never used before and thought you never had.


Back-and-forth weightlifting routines activate the muscle tissues in your body. It’s the same set of tissues that torch fat and burn calories even when you’re not exercising. Your resting metabolic rate increases the more you develop active muscle tissues. The more muscle you try to build, the more you spend the energy stored in fat tissues, which will ultimately lead to their reduction.


Most women hesitate when it comes to building muscles as they prefer to slim down rather than to go muscular. But gaining lean muscle mass can lower visceral fat—the type of fat that usually sits around the stomach lining.


Start with simple circuit exercises instead of isolated ones. They will get your heart rate up and give you the burn you need to get rid of belly fat. These kinds of activities don’t require any equipment or you to go to the gym. 


Get Busy with Planks


When you use your own body, you’ll be hitting different muscle groups at the same time. A lot of health buffs get into planks because of the great results they give. They specifically target your core and build up muscle mass around your abdomen, spine, rear, chest, legs. 


Start with plank shoulder taps. Find a floor space at home or in your office where you can freely lie down without anyone disturbing you. I like laying down a yoga mat but carpet is usually comfortable too.  Get into a plank position, your body facing the wall with both of your hands right under your shoulders and your toes pointing to the floor. 


To balance your body, keep your feet apart, and use both sides of your shoulders as the measuring distance. Make sure your hips, back, head, and neck are aligned to keep your spine straight. Both your arms should be straight, supporting your whole body in an inclined position, with palms flat on the floor. 


When you’re ready, slowly move half of your body to your left side so you can shift your weight. Maintain a straight position on your left arm. Hold up your right arm, and put your hand on your left shoulder, then go back to the original post.


Do the same with your left arm. Raise it to your right shoulder or above the chest with your body leaning on that side. Go back to starting position right after. Repeat the movement for about a minute or two, alternating between sides, and take a second pause in between.


If you find the position uncomfortable, start with the more comfortable version with bended knees. Take the same plank position, only this time, instead of going for legs straight, bend your knees instead and kneel on the floor. Do the same stance for the rest of your body, and repeat the same arm movements. 


Squat and Lunge Combo


Both strength-training exercises activate glutes and quads muscles. Starting from an upright position, move up your right leg in front of you with your knees straight. Lower your body slowly, drawing balancing strength from your right leg and controlling the gradual downward movement by tightening your stomach muscles.


After holding down the position and bending as far as you can for a few seconds, get back up slowly, still with a tightened stomach. Keep your hands clasped in front of while doing the up-and-down movement. Do this for a couple of minutes every day (five minutes tops), with the planks mentioned above, and you’ll start seeing the results of your hard work in no time.

Fat-Burning Ingredients That Benefit Your Health: Proven by Science

Being overweight or obese increases your risk of developing many dangerous diseases. Therefore, shedding that excess pounds benefits your health by default. However, there are some fat-burning ingredients that have additional positive effects on your wellbeing. Including them into your weight loss program will boost its results overall.

3 Best Fat-Burning Ingredients Your Diet Needs


That morning cup of coffee you love so much is doing great things for your health. Recently, researchers have been working on identifying the health benefits of caffeine and they’ve yet to call a stop on their findings. So far we know that caffeine can:

  • Enhance cognition
  • Reduce the risks of the Parkinson’s disease, throat cancer, and type 2 diabetes
  • Boost the efficiency of your workouts
  • Reduce pain (combined with Ibuprofen)

The Telegraph lists some more proven benefits as well as studies that back up those claims. You can also check out a detailed review of recent human studies on coffee benefits available at Critical Reviews in Food Science and Nutrition. It compiles all most relevant research on various positive health effects of caffeine that range from enhanced cardiovascular health to the prevention of liver disease.

The benefits of caffeine as a fat-burning ingredient are directly connected to its effect on exercise. A study published in Medicine and Science in Sports and Exercise has shown that regular consumption of caffeine combined with exercise results in a massive increase in fat reduction. This effect also helps with maintaining one’s results after achieving the desired level of weight loss.

Please bear in mind that caffeine is a stimulant and therefore might have some negative effects when taken in excess. In particular, it increases anxiety and can interact with certain medications.


Capsaicin is the element that makes chili peppers taste ‘hot’ and it literally makes your body hotter, hence its presence in the list of fat-burning ingredients. The reasons why capsaicin is present in today’s most effective diet pills are:

  • It burns off fat through oxidation.
    There’s a great study from PLoS One that explains why adding capsaicin to weight loss supplements provides visible effects. Usually, to lose weight you must achieve a negative energy balance (meaning to consume fewer calories than you burn). However, doing this naturally slows down your metabolism. This study shows that capsaicin can prevent this and oxidate the fat cells. As a result, you’ll be getting the maximum benefits of your diet.
  • It helps promote vascular health.
    The increased risk of heart disease is one of the main dangers of obesity. This study published in Open Heart proves that capsaicin isn’t only a fat-burning ingredient. It’s also a heart health booster. This element helps prevent plaque formation and natural flushing of cholesterol. It also achieves the weight loss effects mentioned above without bringing your blood pressure up.
  • Capsaicin-induced fat oxidation is so effective, it helps maintain your weight loss results.
    A study from the British Journal of Nutrition showed that people who ingest capsaicin are more likely to prevent weight regain after completing their fat-burning program. Note that these results can be achieved only by maintaining a well-balanced diet.

Citrus Aurantium (Bitter Orange)

Citrus Aurantium has been used in Chinese traditional medicine and in other cultures for millennia. Its main applications are the treatment of digestive disorders, anxiety, and insomnia. Unfortunately, its effects on health aren’t as well-researched as its efficiency for weight loss.

The latter has been proven beyond any doubt, as you can see from this review of human clinical studies from the International Journal of Medical Sciences. This element performs best when combined with other fat-burning ingredients, especially caffeine. Together they enhance the metabolism helping your body shed excess weight faster. Bitter orange is safe to use in dietary supplements and can be taken by people who aren’t sensitive to this particular element.

Simple Tips That Will Help You Get A Bikini Body

When summer rolls around, it is time to break out your bikini so that you can hit the beach. Before you do that, however, you may want to try using some simple diet and exercise tips to get in shape. Feeling great about your body will give you more confidence so that you can enjoy the warm summer weather without worrying about how you look in your bathing suit.


If you want to give your metabolism a boost, you should avoid starving yourself. Instead, make sure that you are eating plenty of calories and that you are giving your body the nutrition that it needs. If you cut back on calories too much, your body will enter starvation mode. In essence, that means that your body starts to think that you are starving. It compensates by storing fat rather than burning it.


One of the easiest ways to lose weight is by cutting out processed foods. Typically, these foods have a lot of empty calories. They also usually contain sugar. Whole foods such as lean meats, fresh fruits and vegetables, whole grains, and organic dairy products are all good choices. Just make sure that you buy products that are processed as little as possible. The closer they are to their natural state, the healthier they are for your body and the more likely they are to help you lose weight.


Make sure that you choose foods that are delicious and satisfying. Eating food that you love is a great way to keep yourself from feeling deprived. When you feel satisfied, you are less likely to binge on unhealthy foods.


Prepare your meals in advance. Knowing what you are going to eat and having the food already prepared is the best way to stay on track with your diet. Most people should try to eat around 1500 calories each day when they are trying to lose weight, although this number can vary depending on your age, your activity level, your gender, and your current weight. Experts usually recommend eating five or six modestly sized meals each day instead of eating three big meals. You can easily accomplish this by fitting in a healthy snack between meals in the morning and another in the afternoon.


Keep healthy food on hand that you can snack on throughout the day. Fresh fruits and vegetables are a good option, as are nuts and seeds. Although nuts have a lot of calories, they also contain a ton of nutrients. They are a good source of healthy fats, as well, making them a smart addition to your diet plan.


Stay hydrated by drinking water that has been flavored with fresh lemon juice throughout the day. The subtle lemon flavor makes the water easier to drink. When you keep your body hydrated, you can see improvements in your digestion, the condition of your skin, and your overall immunity. Getting plenty of water can also help keep your metabolism going strong. Try drinking a glass of water approximately 30 minutes before you eat breakfast each day. Then, continue drinking more as the day goes on to ensure that your body is getting enough water.


Decide what to do about carbohydrates. Your body needs carbohydrates to produce energy. At the same time, however, too many carbohydrates can cause you to gain weight – especially if you choose empty carbohydrates like the ones that are found in junk food, sweets, or overly processed foods. The best option is to get your carbohydrates from healthy foods such as quinoa or brown rice. Try to avoid white foods like pasta, white bread, white rice, and potatoes. Instead, opt for complex carbohydrates like the ones that you can find in whole grains and fresh vegetables. When cooking dishes, try substituting whole grains for pasta or other foods that are high in simple carbohydrates.


Make hydration one of your top priorities. When you drink enough water, it helps you feel fuller. This, in turn, can keep you from eating too many calories. It also helps your body work better. Alcohol, soda, coffee, and other types of beverages can cause dehydration. Plain water is almost always the best choice. If you do need to have coffee in the morning, try taking it black rather than adding a lot of sugar or cream. If you need a little bit of sweetness, a product like Stevia is a great alternative to traditional sugar.


Working Out And Staying Rested


If you want to lose weight, you need to exercise – particularly if you are hoping to have a lean, toned body by the time summer rolls around. Try using these tips to get in great shape:


Consider working out with another person. Staying motivated to exercise can be challenging. When you work out with another person, it is a lot easier to stay on track. Working out is also much more fun when you have someone to share the experience with. An exercise guide can also help and we’ve read a great review of Kayla Itsines – so it could be worth a try.


Make sure to stretch every time you work out. Avoid the temptation to skip stretching. When you stretch your muscles, you are less likely to get injured. Stretching can also help reduce soreness after a challenging workout.


Periodically change things up. Don’t just do the same work out all the time. Instead, change your workout routine around frequently so that you focus on different parts of your body. Make sure to choose a variety of different exercises so that all of your muscle groups are getting a good workout. For instance, don’t just walk or run. Instead, try swimming, hiking, and rock climbing to add more muscle groups into the mix. Adding some variety to your workouts can also help make exercising more fun and enjoyable.


Make sure you are getting plenty of cardiovascular exercise. Getting your heart rate up is a great way to lose weight. Try to find a cardio activity that keeps your heart rate in the target zone for half an hour at least a couple of times a week. As you get in better shape, you can increase the duration and intensity of your workouts. There are a ton of fun cardiovascular activities out there ranging from Zumba to running.


Whenever possible, walk. Walking is a fantastic way to get in shape and doesn’t require any equipment. Best of all, you can easily add more walking to your day without having to drastically change your routine. Simply choosing a parking spot that is further out or climbing the stairs instead of jumping on the elevator at work can make a big difference. Buy a pedometer and try to walk a minimum of 10,000 steps each day. You may even be able to use your smartphone to track your steps since many of them have apps available that are designed specifically for that purpose.


Don’t forget to incorporate strength training into your workouts as well. Building muscles is a great way to rev up your metabolism. Make sure that you are working all of your muscle groups to get the best results.


Consider incorporating yoga into your workout routine. Spending some time stretching and focusing on your breathing is a great way to begin your day.


When deciding on workouts, make sure to choose activities that you enjoy. Otherwise, it will be difficult for you to maintain your exercise program long enough to see results.


Pencil in a time for exercise each day. When you add it to your schedule, you are less likely to skip it or to get too busy to fit it in.


Getting plenty of sleep is essential. If you are sleep deprived, it is much more difficult to get in shape. Additionally, studies have shown that people who don’t get enough sleep are more likely to be overweight than those who do. Focus on getting the rest that you need to make exercising easier.


Finally, don’t forget to take care of your skin after each workout. Prevent clogged pores or acne by taking a shower after your workouts. This can help clear away any sweat or oil.


4 Tips to losing weight in a healthy way with a proven program

It is no secret that we live in a busy world where it seems as if there are not enough hours in the day to get all of your tasks done. It is no wonder that people are resorting to eating fast food in between meetings or on their way home from a long day at the office. Because life is so busy and work expects more from employees than ever before, it can be hard to come home and have the energy to cook a nice meal for your family. In addition, it can be even harder to carve out an hour a day to spend on fitness activities. It is no wonder that people are more obese than ever before. Many feel that they are so overweight that there is no way that they could possibly lose enough weight to feel good about themselves anymore. This could not be farther from the case, however. This article will provide some great tips to help you lose weight in a healthy way with a proven program such as Nutrisystem.

Nutrisystem is a program that anyone can participate in regardless of your size, age, or economic status. There are a variety of programs offered no matter what your budget is. You can learn more on this website. Now for some tips on how to lose weight in a healthy way.

  1. Follow the plan. The best way to have great results is to follow the plan that is laid out for you. The plan is evidence-based and has been proven by thousands to work well. If you follow the plan, not only will you lose weight but you will be able to feel a difference in how you feel overall based on the food that you are eating. Once you ditch the fast food and other processed foods that are full of fillers and sugar, you will feel happier and more energized than you have in a long time.
  2. Ditch the processed foods. When you eliminate processed foods from your diet, you will notice a change in how you feel overall. Your mood will be happier and you will experience less headaches. When you eliminate processed foods, you will find that you no longer feel down and depressed, bloated, or suffer from intense headaches like you did when you were eating fast food and other processed foods on a regular basis.
  3. Spend time with those who respect your new lifestyle. When you spend time with those who respect your new lifestyle and support you in wanting to lose weight, you will be more successful than if you continue to spend time with those who do not have the same goals. It can be tough to hang out with friends who want to eat out all the time and do not understand when you say no. It can also be a challenge when your friends encourage you to “cheat” or they continue to pressure you to go off your diet. A good friend will support you and encourage you NOT to go off of your diet.

Don’t give up. Losing weight is hard work. It does not fall off overnight and it can be disheartening when you thought you had a great week to only find out that you didn’t lose anything or worse, you gained some weight. The best thing to do is to keep at it and evaluate how you did that week. What was different from in past weeks when you did lose weight? When you begin to pay attention to your activities and your behavior, you will notice patterns that work well for you and those that do not.

This Week On Nutrisystem

So, I didn’t use my Nutrisystem this week. I was in Norway, and I didn’t bring the food with me. I would not have been able to, with packing space and would have needed another bag just for it- plus I wasn’t sure there would be microwaves or ovens I would be able to use.  Also- I mean, I was in Norway.  I wanted to try the food!

The kicker?  I lost four pounds.  Hooray!  But frustrated- When I’m home, sticking to my diet and going to the gym, I lose one pound a week.  I go to Europe, overindulge, eat what I want, including desserts- and lose four.  What?  I swear, my body just likes to mess with me.  But I will take the weight loss, absolutely.  And we did do a lot of walking, so that helped I’m sure.
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