Keto Means
Keto Means
Photo: Sarah Chai
Here's how to whittle down where it matters most. Try curbing carbs instead of fats. ... Think eating plan, not diet. ... Keep moving. ... Lift weights. ... Become a label reader. ... Move away from processed foods. ... Focus on the way your clothes fit more than reading a scale. ... Hang out with health-focused friends.
"Cooking in the air fryer uses less than half of the energy required to cook the chicken or the jacket potato in the oven," says Greg. "So, cooking...
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The boiled-egg diet is a fad diet that requires eating only eggs, some fruit, nonstarchy vegetables, lean protein, and some fat, and it promises to...
Read More »Try curbing carbs instead of fats. When Johns Hopkins researchers compared the effects on the heart of losing weight through a low-carbohydrate diet versus a low-fat diet for six months—each containing the same amount of calories—those on a low-carb diet lost an average of 10 pounds more than those on a low-fat diet—28.9 pounds versus 18.7 pounds. An extra benefit of the low-carb diet is that it produced a higher quality of weight loss, Stewart says. With weight loss, fat is reduced, but there is also often a loss of lean tissue (muscle), which is not desirable. On both diets, there was a loss of about 2 to 3 pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher on the low-carb diet. Think eating plan, not diet. Ultimately, you need to pick a healthy eating plan you can stick to, Stewart says. The benefit of a low-carb approach is that it simply involves learning better food choices—no calorie-counting is necessary. In general, a low-carb way of eating shifts your intake away from problem foods—those high in carbs and sugar and without much fiber, like bread, bagels and sodas—and toward high-fiber or high-protein choices, like vegetables, beans and healthy meats. Keep moving. Physical activity helps burn abdominal fat. “One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition,” Stewart says. Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin —which would otherwise signal the body to hang on to fat—and causes the liver to use up fatty acids, especially those nearby visceral fat deposits, he says. The amount of exercise you need for weight loss depends on your goals. For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise nearly every day. Lift weights. Adding even moderate strength training to aerobic exercise helps build lean muscle mass, which causes you to burn more calories throughout the entire day, both at rest and during exercise. Become a label reader. Compare and contrast brands. Some yogurts, for example, boast that they’re low in fat, but they’re higher in carbs and added sugars than others, Stewart says. Foods like gravy, mayonnaise, sauces and salad dressings often contain high amounts of fat and lots of calories. Move away from processed foods. The ingredients in packaged goods and snack foods are often heavy on trans fats, added sugar and added salt or sodium—three things that make it difficult to lose weight. Focus on the way your clothes fit more than reading a scale. As you add muscle mass and lose fat, the reading on your bathroom scale may not change much, but your pants will be looser. That’s a better mark of progress. Measured around, your waistline should be less than 35 inches if you’re a woman or less than 40 inches if you’re a man to reduce heart and diabetes risks.
A normal A1C level is below 5.7%. Normal eAG is below 117 mg/dL or 6.5 mmol/L. If someone's A1C levels are higher than normal, they may have...
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How long does it take to see results on keto? As we previously noted, most people will see some results within the first week or two, including a...
Read More »Peeled cukes have less calcium, magnesium, phosphorous, potassium, vitamin A, and vitamin K than their fully intact counterparts. Plus, nearly all of cucumber's fiber comes from the peel—the inner flesh is mostly water.
Most of the time, we're telling you that eating healthier means you'll need to do a bit more work, e.g. cook more meals at home, DIY your almond butter, scour every food label. So this will come as a welcome change: Put down the peeler and stop removing the edible skins from your fruits and vegetables. The colorful peels on the outsides of your produce are often the most concentrated source of vitamins, minerals, and antioxidants. Now, this doesn't mean that all the nutrients are located in the peels alone—experts point out that when you peel a tomato, for example, you won't lose much of its beneficial lycopene. But there are some peels that offer a unique benefit independent of the fruit or vegetable flesh. Here are 6 you should know about. (Note: When you're making a point of eating peels, try to go organic—organic production forbids the use of pesticides and herbicides that can linger on fruit and vegetable skins. Check the EWG's Dirty Dozen list to know when it's most important.)
Focus on high protein foods If you're a fan of carbs but still trying to cut back, one of the best ways of keeping yourself satisfied is to focus...
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The main features The Lumen Apple Watch app makes it easier than ever before to see if you're burning fats or carbs as fuel. Once you've recorded...
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To put it bluntly: "Women and men of average height need to gain or lose about about 8 and 9 pounds, respectively, for anyone to see it in their...
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Final thoughts on keto and weight loss Generally, you'll need to adhere to a caloric deficit of around 500 calories per day. At this rate, you...
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