How much protein should I eat on the Keto diet?

Eating protein on keto is a contested subject. Some say that too much protein is awful, but not enough protein is just as bad in the other direction. Like everything when doing the Keto diet, it’s about a careful balance of fat, protein, and carbohydrates. 

The amount of protein you require varies depending on your lifestyle, but it usually comes down to the tried and true rule of keto- high-fat, adequate-protein, and low-carbs.

A Review of Keto

To talk about how much protein on keto is enough, we first have to know the goal. The Keto diet forces your body to utilize fat for energy instead of carbohydrates. We do this by restricting carbs as much as possible, giving our body fat to burn instead. For this reason, keto is high-fat, and generally focused on eggs, meats, and dairies. 

Our aim is ketosis, a metabolic state where burning fat for energy is easy. Ketosis helps reduce blood sugar and insulin and increases ketones that supply your brain with energy.

When formulating a keto plan, the rule of thumb is to divide your daily food intake into three main groups:

    • Fat 60-80%
    • Protein 10-30%
    • Carbs 5-10%

These numbers can vary, but they serve as a basic guideline. Our focus is to have carbs be as low as possible.

Why Is Protein on Keto Important?

Protein contains a lot of amino acids. These amino acids help repair your body’s cells and are necessary for making new cells. Since your body is constantly creating new cells to keep you healthy, such as red blood cells or muscle, protein is mandatory for maintaining and improving your health.

Protein has other benefits than just helping create healthier skin, hair, and nails while supporting immune function. Having a higher protein intake can also help with appetite control, meaning you’ll turn to food less often. It also helps increase and preserve muscle mass as your fat is burned off, giving a more balanced body composition.

Is Too Much Protein Bad?

When it comes to the protein on keto, a fear you may have heard is that too much protein can increase a process called gluconeogenesis (GNG), which will kick you out of ketosis.

GNG is a natural process and a good one at that. It is necessary for creating glucose from non-carbohydrate sources. It still happens during ketosis. Studies have shown that extra protein in the body doesn’t lead to an uptick in GNG, so this fear is unfounded.

When Should I Have More Protein On Keto?

The amount of protein on keto each person should have varies. Remember, balance is all about what’s best for your body. So a few times, you’ll want to have a higher protein intake.

1. When You Want to Maintain Muscle but Lose Weight

Losing weight healthily means reducing your body fat percentage while preserving your lean muscle mass. Protein intake is essential because protein provides the building blocks your body needs for making muscle.

A daily protein intake of 18-30% of your daily diet can improve muscle maintenance. 

2. If You’re at Risk of Slow Wound Healing

A higher protein intake is vital for people who are: 

    • Have chronic diseases
    • Going to have surgery
    • Healing from post-traumatic wounds
    • Managing diabetic ulcers, or
    • Have other conditions that make healing harder

Consuming 0.6-1.2 grams of protein per pound of body weight is a great way to provide your body with the necessary amount of protein your body needs.

If you fall into this category, make sure you talk to your doctor before making drastic changes to your diet. They want to help you get better, and they’ll help you do that safely.

3. If You’re Older and Want to Stay Active and Healthy

Losing muscle is a common side effect of aging. Losing muscle mass can be dangerous since it’s linked to an increased risk of falls and trips to the ER.

However, increasing your protein intake can help keep that muscle mass up, protecting you from falls and potential hospital stays.

How to Make Sure You’re Getting Enough Protein on Keto

The rule for protein on keto is to have 18-30% of your diet consist of protein. Depending on personal tastes and preferences, that might be more difficult. This is especially true for our vegan friends, who need to get inventive about where they find their protein. 

This is why we have a Whey Protein Isolate and Vegan Protein Powder available for purchase. Compatible with the Keto diet, these supplements are a quick and easy way to make sure you’re getting enough protein on keto. So to start burning fat and living healthier, you can purchase our protein isolate or vegan protein powders here.

The post How much protein should I eat on the Keto diet? appeared first on Fit2Fat2Fit.

Make Fitness A Way Of Life: Tips To Get You Started

Fitness involves a lot more than doing random exercises in a health club. To reach your fitness goals and bettering your health, you need to have the knowledge of what to do, the body strength to carry out the exercises and the persistence and patience to see it through. The following tips will help you on your fitness quest.Get yourself a personal trainer if you feel like you need one because you’re new at working out. A good one will discuss your goals, as well as your problem areas, to determine the best workout plan for you. Working with a trainer has the added benefit of preparing you to deal with all the ins and outs of gym etiquette. Hiring a professional can help you find a program that works for you.Many people work toward their fitness goals by going to the gym to lift weights. In reality, all you need to maintain all the muscles of the body are six simple exercises: the push-up, the pull-up, leg raises, squats, handstand push-ups, and bridges.Walking is a good way to boost fitness. Use your heel to push off from the ground to place added stress on your calves. You can also incorporate your arms so that you are working your whole body, burning even more calories with each step.Pay for your gym membership in advance to make sure you utilize it. The guilt you will feel by not using the club will hopefully get you to go more often than you normally would. However, you should only do this if you’re struggling to get yourself to workout.Vary your exercise activities so you can get the best results. A person who usually uses a treadmill for exercise purposes can go for a run through the neighborhood. Running outdoors feels differently from working out on equipment, and will effect your body in different ways. Variety helps your body use more muscles.Lift a higher amount of weight for a lower amount of reps. Start by choosing a particular focus, like the chest area. Warm up by using weights that you find less challenging to lift. The warm-up set should be 15-20 reps. The next set should include about 6 to 8 repetitions with a heavier weight. When you get to the final set, increase the weight that you lift between 5-10 pounds.Do not lift weights for more than one hour. Besides releasing cortisol, if you are lifting for an hour, your muscles will start to waste. For these reasons you want to try to stick to under an hour with strength training.

Are you interested in increasing the effectiveness of your workouts? Studies have shown that stretching improves muscle strength by as much as 20%. In between sets, be sure to take 20 to 30 seconds to stretch muscles that you just used. Stretching is an easy way to make your workouts better.Start with the smaller weight machines and work your way up to the big ones. The smaller muscles in your body tire more quickly than the larger ones. Therefore it is smart to start with small machines or barbells before moving on to the larger machines. By the time you are ready to exercise large muscle groups, the smaller muscles can rest.Try and keep your pace around 100 revelations per minute when bicycling. You will be able to sustain your speed without feeling fatigued and strained. To calculate your pace, count how often one leg rises up for ten seconds, and then multiply that by six. You should go for this RPM.Avoid using sit-ups as your only stomach muscle exercise. Studies show that after 250,000 crunches only a pound of fat is burned. If you are doing them, you should consider doing something else. Add other moves to your abdominal routine, as well.Make time in your day for a work out. A small modification to your daily routine could burn a few extra calories, such as taking the stairs instead of the elevator.To stay motivated and enthusiastic about exercise, try a variety of fitness classes. If you keep it fresh you will find something you want to focus on and inspire you to go to the gym. Try kickboxing or yoga. A class in kickboxing or a “boot camp” program may be the perfect fit for you. Even if you only attend each class once, it is a workout that will contribute to your overall health and fitness.Fitness is one thing that can be enjoyed by everyone, but only those very serious about it, will try to perfect their fitness routine every chance that they get. With all the new fitness information that you have acquired, you will be able to create a successful fitness plan tailored to your needs and goals.You can keep your metabolism up and stay motivated by doing light exercise while watching TV. You can walk all the way through, or do sets of simple exercises like jumping jacks or sit-ups on commercial breaks. You can also try light weight training as you sit on the couch. There is no shortage of ways to get a bit more exercise in during the day.

Thinking About Using Vitamins And Minerals? Learn Where To Start Here!

Do you have a good idea about what a body needs to survive? Most people don’t. There are a multitude of vitamins and minerals needed by your body each day and it is important that you understand how each of these affects you. You need the right advice so that you can understand vitamin health.To make sure your workout routine is paying off the greatest rewards, take your vitamins daily. Including vitamin and mineral supplements to your diet not only allows for fast recover time, but also provides the nourishment needed by your body to burn fat and build muscle.Make certain you are getting enough vitamins to allow your body to recover from working out. This will allow your muscles to recover more quickly and provide you with the essential nutrients you need to stay fit.You have to know how your supplements interact to ensure they’re being absorbed adequately. For instance, iron is not absorbed as well when calcium is present. Therefore, when taking your iron pill, wait at least a half an hour to take an antacid or calcium supplement and don’t have any dairy products within this time frame.Calcium helps you have stronger bones. To assist your body with the process of absorbing calcium, it is important to get plenty of Vitamin D. It is possible to get the vitamin D required from sunlight, food and supplements. Each of these can help ensure your body can absorb calcium.To get enough vitamin D, drink milk and go out in the sun. If you don’t go in the sun much or don’t drink much milk, think about a vitamin D supplement. Your bones will stay strong with vitamin D.

Red Blood Cells

From time to time your body may ache for reasons you don’t quite understand. Rather than seeking medical care, increase your mineral and vitamin intake. Fish oils and vitamin E can help your muscles soften when they’re bound up.If you want to build up your red blood cells, you need iron. Red blood cells are what carry oxygen around your body. Women will require a higher dose of iron. You might be low in iron if you have breathing problems or are just generally tired.Vitamins and minerals, as part of a healthy diet, can help you maintain better health. Better health can save on those medical costs, too. The more you care for yourself, the less you’ll have to see the doctor.Though most people want to eat healthy, they don’t have the money to do so. Minerals and vitamins are a great way to ensure your body is getting what it needs. They are also budget friendly for the most part.Though we may try to eat well, sometimes our budget doesn’t allow us to. You can maintain a healthy body by taking supplements, which will allow your body to operate at peak performance to burn fat, digest food, and expunge toxins.Vitamin A is an essential antioxidant that helps increase your immunity, reduces the chance of heart disease and provides many other benefits. However it is toxic in high amounts, so make sure you only take the daily recommended dose of 2,300 IU (International Units). You can get Vitamin A naturally from carrots, squash, and dark leafy greens.Vitamin A is crucial for your body. It keeps your immune system healthy, helps out your eyes, keeps you looking younger and cuts back on your chances of heart disease. However, if you take too much of it it can be very bad for you. A great way to get vitamin A would be through squash, carrots, and dark leafy greens.

If you choose to use children’s gummies, take more than one. You will require a higher dosage in this circumstance. Although, you should still use caution because taking more than the intended amount could be harmful.Today, many individuals need supplements to be healthy. When you purchase food that has been over processed, you are not going to get the essential vitamins that you need. High-quality multivitamins are great ways to replace some of these.Fruits and veggies are very high in vitamins and minerals. Choose fresh produce over canned to get the most out of it. You may also want to add a multivitamin to your diet.If you are post-menopausal, don’t take prenatal vitamins. Many ladies that aren’t pregnant take prenatal vitamins to help grow out their nails and hair. They actually have too much iron for those past menopause and can be dangerous to take.You should scrutinize the source of information when it comes to supplements of vitamins and minerals. Often ads are more focused on selling product than helping customers. Question everything when it comes to the information you receive. If you doubt anything, talk with your doctor.If you take children’s vitamins as an adult, you need to take more of them. Adults need more vitamins and minerals than kids, so you’ll need more than one. Do not take too many though, as this can have adverse effects.

Calcium Carbonate

You will find many of the nutrients you need in fruits and vegetables, but you should focus on fresh over processed or canned. Though you want to eat a healthy diet, you should also consider taking a quality multivitamin and/or mineral supplements to enhance your diet.If you’re taking calcium carbonate supplements for dental and bone health, take them with a meal. It is okay to take calcium citrate without food, but calcium carbonate has to be taken when you eat. The nutrients are not absorbed correctly and wasted when you don’t follow the directions.When money is tight it is easy to save money by eating cheap, processed foods that are low in vitamins and minerals. Multivitamins can help us fill in the gaps our diet leaves behind.Lots of medications, store-bought or prescription, can react negatively when taken in tandem with vitamin supplements. Some could be fatal. Talk with your doctor about any supplements you take. Ask your pharmacist about any side effects.Exercise caution when consuming supplements. While supplements can be helpful, it is possible to overdose. This can happen with interactions as well. The side effects can be uncomfortable or lethal.Do you know more about nutrition and your body at this point? With these tips you can keep your body in balance. So, be sure to follow through to have your body performing in peak condition.Prescriptions and supplements don’t always mix well. Sometimes, they can be fatal, too. Let your doctor know what supplements you take. When using over-the-counter medicines, speak to a pharmacists to ensure they will not cause any adverse effects.

What Benefits Can You Expect To See From Your Weight Loss Plan?

An crucial part of being healthy is losing weight. It’s not an aesthetic luxury like teeth whitening or pedicures. Dropping extra weight can improve your health and life expectancy significantly. It may seem utterly challenging, but working hard and staying committed can make it happen. Read on to learn how to lose weight a little easier.Fad diets may seem like the best way to lose weight fast. Though if you want to lose weight and keep it off for good, do not fall for these types of diets. Fad diets have been proven ineffective and unhealthy. To make things worse, these diets do not teach you the healthy way to eat. You will make better choices if you have better education.The popular diet of the moment might appear to be a terrific weight loss option. If you really want to lose weight and keeping it off, stay far, far away from fad diets. Eating nothing but cabbage or pineapple may seem interesting at first, but you will soon grow tired of it. This will never help you find another way to consume foods. Choose a diet where you can recognize the nutritional benefits of everything you eat.Instead of consuming large meals during the night, eat larger meals during the day. If you usually have a sandwich during lunch, try having it for dinner instead. You burn far more calories in the daytime and less in the evening, so it makes much more sense to consume more in the daytime and far less at night.To lose weight, do not eat within a few hours of bedtime. Do not eat right before going to bed: you will not burn any of these calories and they will be stored as fat. Try to stay active after dinner, and you will have an easier time steering clear of snacks.Pay attention to what tastes delicious to you. Many people will eat unhealthy food purely out of habit. Try to savor each bite that you put in your mouth. Send back any food you don’t like. Most restaurant meals are actually two portions. Your best bet is to focus on your health, rather than money. You will lose weight if you carefully consider whether or not to eat what is in front of you. It’s up to you.If potato chips are part of your eating routine and you are finding it difficult to give them up in your diet, look to the baked version as an alternative. The baked versions have a lot less fat with about the same taste.

Having a workout partner can help remaining committed on your weight-loss plan easier. When you are joined by a like-minded friend with similar goals, you will both benefit inside greater success. You two can support each other and help keep each other on the right track.Try keeping healthy snacks at your home to help with your weight loss. Get yourself a big container where you can store these foods. Buy fresh vegetables such as carrots, celery and radishes. Store the prepared vegetables on top of some ice and water and then put them in the fridge until you are ready to eat. You now have a simple and healthy snack food alternative!Keep careful track of the calories you consume. Purchase an affordable spiral notebook or diary. Turn this notebook into a personal food journal. Record exactly what you eat, including servings and calories for each food item. Doing this is the ideal way to record everything you eat and track your progression towards your goals.

Lose Weight

Avoid trigger foods. Set aside a few minutes each day to record the foods you have eaten, the quantity and how you felt while eating. You will notice overeating triggers and this can help bring about changes.Good information will help you in your effort to lose weight, and hopefully this article provided you with a lot of helpful advice as well as some inspiration. It’s not easy to lose weight, but you will be proud of yourself when you achieve your goal. Don’t forget, the more effort it you put in, the prouder you will be of yourself in the long run.An easy method of dropping the pounds, one that you can do every single day, is walking up stairs. While it might seem inconsequential, ditching the elevator and using the stairs, even if only for a couple of floors, will help you to lose weight.

Why You Should Optimize Your Physical Health

Everyone wants to look good and, more importantly, feel better. It’s a goal for people across the world. Every Dec 31st, we know at least three people are closing their eyes and swearing that this will be the year they get in shape and optimize their health. 

While some do, others don’t. Unfortunately, most of these people find that it’s too complicated, and they fall away from their new habits and lifestyle because they lack the motivation to get over that difficulty. This doesn’t mean that they’re bad people, just that they don’t understand how important and easy it can be to optimize physical health.

What Does It Mean to Optimize Physical Health?

When we talk about optimizing your physical health, we’re referring to a life of energy and balance, where managing symptoms is more straightforward or even unnecessary. So when you optimize physical health, you optimize your life and how you experience it. 

The best way to optimize physical health is through a holistic approach that addresses all aspects of your fitness, from diet to exercise. Optimizing your physical health is an intensely personal process that needs to come from a place that focuses on what you need most from your body and life.

Why Is It Important to Optimize Physical Health?

Live Longer

We know you’ve heard it a thousand times- when you optimize physical health, you reduce your chance of getting ill and developing diseases like type 2 diabetes, cardiovascular disease, and even cancer. In addition, the long-term benefits of optimizing your physical health have been extolled by doctors worldwide.

Live Stronger

Choosing to optimize physical health improves quantity and quality of life. While you live longer, you’ll also have more energy to enjoy your life. Optimizing your physical health also leads to a more balanced mood. 

Regular exercise has been called nature’s anti-depressant and has been proven to help with blood pressure, stress and anxiety. Getting yourself into shape means being more confident in your life, never having to catch your breath again, and living an optimized life.

optimize strength

How can I optimize Physical Health?

Back to Basics

Optimizing your physical health starts at the source. What do you need to survive? You might think it’s the next season of Stranger Things, but we’re talking about your physical health. Food, shelter, clothing, and access to healthcare are all necessary for your continued health. 

You can better augment your physical health once you’ve found ways to satisfy these basic needs (a better job, a safer home environment, or maybe taking advantage of government assistance programs).

Slow Down Stress

optimize stress

Managing stress is essential to your body’s health. Sustained high levels of stress have been shown to increase cortisol levels, leading to an increased risk of health problems, including digestive issues, heart disease and attack, and memory or concentration impairment. 

Finding ways to manage or cut out stress (meditation, changing cities or jobs, increased exercise) can slow down the attack of the stress hormones on your body and give your body a rest from it.

Nurturing Nutrition

We heard you groan when we brought up diet and nutrition, but it’s just a fact of life. Learning how to put better fuel in your body will help your motor run smoother and keep the car on the road longer. This doesn’t mean eating like a rabbit or hating the food you’re cooking. Instead, nutrition means learning how to put suitable materials in your body to make it work optimally.

Sleep Sweetly

Just like diet and nutrition, we all know that sleep is something we need more of. Getting the recommended 7-9 hours a night for an adult is necessary. Sleep is when your body produces essential hormones and repairs the wear and tear of the day.

Not getting enough means your body can’t bounce back, and you’re just adding to your stress levels. Poor sleep can bring about things like mood swings, delayed reactions, and reduced understanding. 

optimize sleep

The long-term effects include everything from high blood pressure to obesity. Unwinding before bed, turning off your electronic devices, and working out a sleep schedule that works for your needs are ways to sleep better.

Feel Better Fast

There are so many opinions on optimizing physical health that it can be overwhelming to find the best one. But, if you knew the best method to optimize physical health, you would do it without looking for another approach, right?

That’s why I created a beginner-friendly program. This all-inclusive program is the best stepping stone to your best life. Get started and optimize your physical health with my all-inclusive Back2Fit program today.

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Try this leg workout that doesn’t suck

Leg day in the gym is a day that most of us do not look forward to. However, leg day is an essential part of any good gym routine.

Not only do strong legs help throughout the day whether you’re playing sports, walking to the store, or just trying to move around your house. Leg workouts also get your heart pumping and can burn a ton of calories.

Try this leg day workout that doesn’t suck on your next leg day. It’s made up of 5 movements. Hack squats, leg press, Bulgarian split squats, Weighted step-ups, and goblet squats.

Warming up for this leg workout

The movements below should be hard. In each movement of this leg workout, you should be adjusting the amount of weight you’re carrying to push yourself. Jumping right in without warming up or stretching could increase the chances for injury.

Start with some dynamic stretches such as deep lunges, hip flexor stretches, and a downward dog walkout. From there, do each of these movements with much lighter or no weights at all to prepare your body for this leg workout and avoid injury.

How to do Hack Squats

Hack squats are essentially squats that you do on a certain machine. It’s a great exercise to strengthen your quads.

  1. Place your feet at shoulder width apart, extend your legs, and release the safety handles.
  2. Lower your body by bending at the knees until they are about at 90 degrees.
  3. Reverse this movement by extending your knees and hips.


  1. You can focus more on your glutes by pushing through your heels, or your quads by pushing through the balls of your feet.
  2. Keep your back flat throughout the movement to avoid injury.

How to use the Leg Press

The leg press is a popular piece of gym equipment that can help build strong quads, hamstrings, and glutes. While it seems like a simple exercise, it is important to do them properly to maximize your leg workout.

  1. Sit on the machine with your back and head resting on the padded support
  2. Place your feet on the footplate about hip width apart.
  3. Press the footplate with your heels and forefoot and extend slowly until your legs are straight.
  4. Pause at the top of the movement.
  5. Lower the footplate back to the starting position and repeat the movement.

Tips: Do not lock your knees when extending your legs. Do not use too much weight if you have not done this movement before.

How to do Bulgarian Split Squats

Also known as a rear foot elevated split squat. Add The Bulgarian split squat to your leg day workout to improve strength, balance, and mobility.

  1. Stand 2-3 feet in front of a knee-high platform.
  2. Extend one leg behind you and rest your toes on the platform
  3. Keep your torso upright and slowly bend your knee, lowering your body to the floor
  4. Return to the standing position

Tips: Distribute your weight evenly on your entire foot throughout the movement.

How to do Weighted Step Ups

The weighted step up is great to add to your leg day workout if you want to build strong quadriceps. Strong quads help protect your knees.

  1. Place a sturdy bench or step-up box directly in front of you and carry a weight in each hand.
  2. Step up with your right foot, pressing through your heel.
  3. Bring your left foot up to meet your right foot.
  4. Bend your left knee and step down with your right foot.
  5. Repeat the process but alternate which foot leads the movement.

Tips: Keep your knee behind your toes to avoid injury.

How to do Goblet Squats

Goblet squats are great because they work all of the major muscle groups of your lower body, including quadriceps, glutes, hamstrings, and calves.

  1. Stand with your feet slightly wider than your shoulders.
  2. Hold a weight with both hands at your chest.
  3. Press your hips back and bend your knees to lower your body to the ground
  4. Focus on keeping your chest tall and weight evenly distributed across both feet
  5. Return to the standing position

Tips: Keep the weight close to your body and make sure to not lean foreward.

Now put it all together

4 sets of:
– 12 Hack Squats
– Run at a medium pace for 60 seconds

4 sets of:

– 12 Leg Presses
– Run at a medium pace for 60 seconds

4 sets of:
– 12 Bulgarian Split Squats
– Run at a medium pace for 60 seconds

4 sets of:
– 12 Weighted Step-ups
– Run at a medium pace for 60 seconds

4 sets of:
– 12 Goblet Squats
– Run at a medium pace for 60 seconds

Get access to daily guided workouts like this leg day workout, meal plans, shopping lists, motivation, a private community with thousands of others, and so much more with my Back2Fit Program!

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Comparing the top Low Carb Diets

If you’re hoping to lose weight or see improvements in your fitness, you will have come across various low-carb diet plans. Low carb diets have been proven to result in more weight loss than other diets, such as low-fat diets, but there are many different types of low carb diets. 

In fact, it can be hard to tell them apart and determine which ones are actually beneficial for your body. So, to simplify it, here are some of the most common low-carb diets compared. 

Ketogenic or Keto Diet 

The Ketogenic diet is probably the most well-known low-carb diet. It is a safe, low carb high-fat diet plan that keeps carbohydrate intake low to cause the body to enter the metabolic state known as ketosis. 

Ketosis stops the body from taking its required energy from ingested carbohydrates, making it burn fat for energy instead. Instead, the body is designed to release fatty acids, which the liver can then transform into ketones that are able to cross the blood-brain barrier and provide us with the energy we need to survive. 

This is a naturally occurring process during low carbohydrate intake or during times of generally low energy input. 

Studies show that the keto diet has beneficial effects in both the short and long term. It is effective in aiding people to lose weight faster than many other diets and has been shown to reduce appetite. This allows those trying to lose weight to stay on their diet and remain happy and comfortable.

Keto diet

It’s not just weight loss; the keto diet has been linked to other positive impacts on health such as; less acneimproved heart healthbrain function, and helping combat PCOS symptoms

Atkins Diet 

Developed in the 1960s, the Atkins diet is one of the longest-running popular low-carb diets. It has been subject to much controversy in its time, with studies alternating opinions on its efficacy and safety. Although, most recently, it has been shown to be a safe diet so long as those doing it ensure they maintain their fiber levels. 

The diet focuses on restricting carbs and encouraging protein and fats. It is split into four stages: induction, balancing, fine-tuning, and maintenance to ensure that those on the Atkins diet can maintain their weight loss safely. 

The diet requires people to count their carbs rather than calories using a system called net carbs. Instead, the dieter measures the total carbohydrate content minus its fiber content. 

Studies demonstrate that the Atkins diet is reasonably effective for weight loss, helping people lose more than diets like the Paleo diet. However, it has yet to be shown as the most efficient low-carb diet. 

Atkins also claims to help prevent or improve diabetes, high blood pressure, and heart disease, but relatively few studies support this compared to those highlighting weight loss. 

Zero Carb Diets

Unlike Atkins and Keto, zero-carb diets remove all carbs from a person’s diet. In addition, these types of diets usually include lots of animal-based products such as; meat, fish, eggs, and animal fats. 

There are no recent studies to support zero-carb diets. One study from 1930 showed the diet to be safe, but generally, a zero carb diet will result in a vitamin C and fiber deficiency. Following a diet like this can also cause you to overeat fat and protein, ultimately slowing down weight loss. 

Low Carb Paleo 

The Paleo diet is increasingly popular worldwide, partly because it offers the chance to eat a reasonably extensive range of food types while still promising weight loss. The low carb edition of this diet is slightly more restricted but allows people to enjoy meat, fish, eggs, vegetables, fruits, tubers, nuts, and seeds while eliminating added sugars, processed food, grains, legumes, and dairy. 

A few studies have shown the efficacy of the Paleo diet, and they suggest that it can cause weight loss and improve risk factors for heart disease. However, its rate of weight loss is less than that of other low-carb diets. 

Which one suits you? 

Ultimately, you have to consider which one fits your lifestyle when choosing a diet. If you’re looking to lose weight relatively quickly, safely, and with minimal changes to your diet, something like the keto diet is perfect for you. 

It helps to reduce your weight while also providing a range of health benefits. Learn more about how you can get started with the Keto diet on Drew Manning’s Back2Fit 2.0 Program

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3 Incredible Benefits of Ketones

The Keto diet has become more popular than ever before. Whether you are looking to reduce your weight or become more active, it is just the diet for you. It is a diet that involves the consumption of protein and fat and minimal carbohydrates. People struggling with diabetes or epilepsy can also start the diet to improve their quality of life.

Although you may have heard about the Keto diet, chances are that you do not know much about ketones. There are many ketone benefits that will help you understand their importance. When restricting carbohydrates, your body produces ketones as its primary fuel. It will have a positive impact on cognition and ensure that you are more productive. Continue reading to understand the incredible ketone benefits.

What Are Ketones? 

Ketones are chemicals produced by your liver, and just about everyone has them. However, the amount of ketones a person has varies. These chemicals are created when your body does not have enough insulin to convert sugar into energy. In the absence of glucose, your body burns fat to produce energy. This fat is transformed into ketones by the liver. Ketones are released into your bloodstream and used as fuel by your muscles and other tissues.

For your body to produce ketones, it has to enter a ketogenic state. There are some changes you may experience during ketogenesis, such as fatigue, thirst, dry mouth, frequent urination, and a fruity breath. However, there is no need to worry as these symptoms will usually go away after a few days, and you will get to enjoy the benefits of ketones.

How do Ketones Reduce Brain Fog? 

One of the ways ketones are beneficial is that they help reduce brain fog. When you follow the keto diet, you get to ensure a macronutrient balance for getting the desired response from your body. As you increase your fat and protein intake while reducing how much carbohydrates you consume, you will feel a lot more alert. When you reduce your carb intake, your body starts to use up fat to provide your brain with more energy. This process helps you achieve an unprecedented mental state that allows you to get more done.

The truth is that the Western diet is deficient in various areas, including essential fatty acids, which can be detrimental to your health and prevent the proper functioning of your brain. Studies show that ketones can help people who are suffering from neurodegenerative issues such as Parkinson’s disease, Alzheimer’s disease, and epilepsy. When the body produces ketones, it supports people who do not have enough glucose for handling perception and cognition. Therefore, ketones can serve as an alternative source of energy. By increasing your intake of fat, your brain will be able to perform better.

Studies prove that an increase in ketones improves cognitive performance and preserves brain functioning. In addition to this, the chemicals also improve memory and cognitive impairment. It is quite clear that ketones promote brain health and provide a cognitive advantage. Increasing fatty acids plays a considerable role in enhancing the functioning of your brain as our brain tissue relies on fatty acids. As you increase your intake of ketones, you will have an easier time learning.  

How do Ketones Boost Energy Levels? 

Another ketone benefit that you need to know is that it increases your energy levels. The reason why you will feel more energetic is that it will provide consistent energy so that you can get things done. Although you will feel somewhat tired when you start the Keto diet, you will feel more active after 4 to 5 days.

The energy that is produced by burning ketones tends to be a lot more consistent. It prevents energy spikes and crashes that are apparent when your metabolism runs on sugar. To help you better understand how an increase in ketones makes a difference, the energy you will feel would resemble one offered to a car on a driveway. You would get to carry on with your day without getting tired.

As you will be able to maintain your energy levels, you will feel a lot better and will have no trouble finishing tasks. Besides, you would not require any pick me up and will no longer tread an addictive cycle. Moreover, scientists acclaim that ketones keep your body relaxed. This ensures that you benefit from consistent energy. The chemicals cause a shift that decreases the amount of sleep you require by increasing slow-wave sleep.

How do Ketones Help Burn More Fat? 

A typical Western diet is packed with sweeteners, carbohydrates, and trans fats. When you follow such a diet, you will crave more food due to the development of an insatiable appetite. This is why you would always want to eat more food, ultimately resulting in weight gain. On the other hand, a Keto diet eliminates carbs as much as possible and requires an intake of protein and fat. To increase your fat intake, you will have to consume healthy fats, which will boost the natural energy stores of your body and burn more fat in the process.  

Unlike the standard American diet, which is rich in carbs, a Keto diet comprises mostly of fat and protein. Studies show that cutting down your carb intake can aid in weight loss. When your body can no longer rely on glucose, it starts to burn fat. This process results in your body becoming a fat-burning machine.

How to Increase Ketone Levels? 

Now that you know ketone benefits, you must be wondering how you can increase your ketone levels. Here are some tips that will prove helpful.

1. Reduce Carbohydrate Intake 

One of the best ways to add to your ketone levels is by reducing carbohydrate intake. In order to cut down your carb intake, pay attention to food labels and always double-check the nutrition information if you are unsure. It is vital that you consume between 20 to 30 grams of carbs a day and not more.

Some of the most common low-carb foods you should keep in your house are green vegetables, oily fish, avocados, oils, nuts, eggs, cheese, and fatty meat. Since you will be increasing your fat intake, you will have to ensure that you eat plenty of veggies. Fill your plate with low-carb vegetables to get sufficient fiber. Moreover, you must make sure that you get enough water and consume more electrolytes than usual, like magnesium, potassium, and sodium.

2. Fasting 

Another great way to increase your ketone levels is by fasting. Scientists have found that fasting can quickly increase the production of ketones. Although the keto diet is known for increasing ketones, you can take things to the next level by fasting. It will speed things up so that you feel much healthier.

To practice intermittent fasting, you must eat within an 8-hour window and try to avoid eating anything for the remaining 16 hours. It will ensure that your body transitions into ketosis. The fact is that our ancestors have relied on fasting to survive in times of starvation. Fortunately, science is helping us realize just how important it is to practice intermittent fasting. Besides, the Keto diet itself acts as an appetite suppressant. It helps keep you full by providing positive changes to your hunger hormones such as ghrelin and leptin.  

3. Increased Physical Activity 

A great way to increase your ketone levels is by exercising more. Studies show that the more you exercise, the more carbohydrates your body will burn. It is a win-win situation. So, work out often to maximize your results. In addition, you can pair physical activity with intermittent fasting to amplify the ketone levels.     


4. Supplementation (BHB & MCT) 

Lastly, you can turn to supplementation such as BHBs and MCTs to help increase ketone production in your body. If you’ve ever struggled to get into ketosis, give them a try, you will be amazed by just how effective supplements can be.

If you’re ready to see how the keto diet can turn you into a fat-burning machine. Join my Back2Fit program, where I teach you everything you need to know and give you all the resources you will need. Recipes, shopping lists, daily workouts, motivation, education, and so much more! Get started today!

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Try this Leg Day Workout

You don’t need a gym membership or even home gym equipment to get a good leg day workout in. Building strong legs is about more than looking great.

Below is a leg day workout that you can do at home or at the gym. Give it a try and let me know what you think!

What are the benefits of a strong lower body?

Whether you’re walking, standing up from your seat, or squatting down to play with your kids. Your legs are key to making those things happen.

An added benefit to this leg day workout is it works large muscle groups. This means that you will be burning even more fat during this workout.

How often should I work my Legs?

You generally want to work your legs three times a week. Focus on one area at a time and spend about 20 minutes for each workout.

Don’t be tempted to overwork your legs as too much exercise without sufficient recovery between workouts could lead to injury.

How to do A Deadlift

Whether you are using additional weight or not, the deadlift is a simple movement that anyone can learn to strengthen their legs, glutes, and back.

  1. Stand with your knees slightly bend and your feet shoulden width apart
  2. Bend at the hips and knees and lower your torso
  3. Hang your arms in front of your knees
  4. Return to a standing position without changing the shape of your back.

How to do a Bulgarian Split Squat

Also known as a rear foot elevated split squat. The blugarian split squat improves strength, balance, and mobility

  1. Stand 2-3 feet in front of a knee-high platform.
  2. Extend one leg behind you and rest your toes on the platform
  3. Keep your torso upright and slowly bend your knee, lowering your body to the floor
  4. Return to the standing position

** Tip: Distribute your weight evenly on your entire foot.

How to do a Goblet Squat

Goblet squats are great because they work all of the major muscle groups of your lower body, including quadriceps, glutes, hamstrings, and calves.

  1. Stand with your feet slightly wider than your shoulders.
  2. Hold a weight with both hands at your chest.
  3. Press your hips back and bend your knees to lower your body to the ground
  4. Focus on keepin your chest tall and weight evenly distributed across both feet
  5. Return to the standing position

Now put it all together

4 sets of:
– 12 Deadlifts
– Run at a medium pace for 60 seconds

4 sets of:

– 12 Bulgarian Split Squats
– Run at a medium pace for 60 seconds

4 sets of:
– 12 Goblet Squats
– Run at a medium pace for 60 seconds

Get access to daily guided workouts like this at-home chest workout, meal plans, shopping lists, motivation, a private community with thousands of others, and so much more with my Back2Fit Program!

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Fat to Fit: How Drew Manning lost over 60 pounds in 4 months

Drew Manning is a celebrity fitness trainer who intentionally gained over 60 pounds to understand his clients better. His goal was to lead by example and inspire his clients that if he can go from fat to fit at 40 years old, you can too.

Throughout his entire journey of going from fat to fit, Drew documented everything from his foods to the exercises he did. Another important aspect of his fat to fit transformation was how he broke the mental and emotional connection he had with food. 

Going from Fit to Fat

It’s important to understand that Drew wasn’t always fat. In fact, he intentionally gained the weight to lead by example and hopefully inspire some of his clients to follow his journey from fat to fit. 

Gaining weight wasn’t all fun and games, as you may think. So Drew stocked his fridge with foods commonly found in typical American households. Ice cream, chips, processed foods, and sugary cereal were his favorites.

Over the next four months, Drew stopped exercising. Instead, he would eat when he was hungry and stop eating when he was full. In all, he was eating around 6000 calories a day, nearly double what he ate before this experiment.

The consequences of being fat

Because Drew gained weight so rapidly, it was easy for him to understand the differences that were going on inside his body. Drew discussed these changes in detail in a video recorded on his 40th birthday.

Drew was also monitored by doctors throughout this process and documented the changes to his health on his website. However, one of the things that stood out most was Drew’s decreased testosterone levels. 

Decreased testosterone levels can reduce sex drive, weight gain, loss of lean muscle mass, and fatigue. All things Drew experienced during the four months of going from fat to fit.

Going from Fat to Fit

You may think that this part of Drew’s journey was the most difficult, but it wasn’t. Because Drew knew what it was like to be fit and knew how he felt when he was fit, he stayed incredibly motivated and committed to his plan. 

Many are surprised to learn that Drew didn’t need to go on an extreme diet or work out at the gym for 8 hours a day. Instead, Drew stuck to a strict keto diet of around 2000 calories a day and only spent about an hour in the gym each day.

He documented what he ate and the exact exercises he did in his Back2Fit program that he has made available to everyone. In addition to the diet and exercise, Drew focused on keeping a healthy mindset through self-affirmations, journaling, and meditating. 

Drew’s journey going from fat to fit wasn’t easy, but he did achieve his goal and lost over 60 pounds in just four months. He has been an inspiration to thousands who have followed his program and seen incredible results for themselves. 

The post Fat to Fit: How Drew Manning lost over 60 pounds in 4 months appeared first on Fit2Fat2Fit.