I’ve introduced you to the Keto Diet over the past few particles. I’ve described what it is, how it can benefit you and explained the different types. But how does it actually work? How do you work out 75% fat? How do you determine 1 gram of protein for every kilogram of bodyweight? How do you ensure you keep your carbs down to less than 50 grams when there are carbs in vegetables? Well, that’s what this article intends to clarify. Here, I’ll be showing you what a Keto Diet looks like day-to-day.
Now, I’ve been claiming that I eat a “loose” Keto Diet. What I mean by loose is that I eat all these foods in a similar ratio to how the Keto Diet works. But, my carbs would be higher than what the Keto Diet allows for. So by definition, I don’t follow a Keto Diet because those carbs wouldn’t be low enough for ketosis to kick in. However, the carbs I’m consuming are not breads, pastas and grains; those carbs are in the form of...
The articles I’ve written recently have introduced you to the Ketogenic Diet and its benefits. You may be surprised to know that there are actually different types of the Ketogenic Diet, all used for different reasons. In this article, I’m going to introduce you to these different versions of the diet.
Until researching the Keto Diet and trying to get my head around it all, I didn’t realise there were in fact different types. Each version is a slight variation on the standard version, and all are designed based on specific needs.
"The different types of the Keto Diet serve to deliver specific needs for individuals, while maintaining the benefits of the original Keto Diet."
It makes sense that we all have different nutritional requirements. An office worker trying to lose weight has different nutritional requirements to an elite athlete training for six hours a day, who has different nutritional requirements to a local gym-goer trying to put on muscles, who in turn,...
There was so much I could have written about the Ketogenic diet in my last article that I decided to write another one detailing its benefits. The Keto diet is an approach to eating whereby you drastically reduce your carbohydrate intake and dramatically increase your fat intake.
I have to admit; I never really knew what Keto was until recently, and even then, I wasn’t really that interested in it. Initially, I thought it was another health industry fad that wouldn’t last. However, as I began researching it, I realised it had in fact been around for a long time in the medical industry, and there was a growing body of evidence supporting its benefits.
"There are several benefits to the Ketogenic diet supported by a growing body of research."
In fact, it turned out that my diet had closely resembled the Keto diet. Having done the research and experienced the difference for myself, I started prescribing the Keto diet to clients who either wanted to know...
We all know what and how much we eat effects our health. But did you know that when you eat is just as important?
I decided to write about this topic after going out for breakfast. Now, if you’ve been following my blog for some time now, you’ll know I’ve been fasting until lunch for about a year. However, I had a quiet morning to myself (which never happens) so I decided to go to my favourite cafe for breakfast. Although the food was delicious, by the time I left, I felt bloated, tired and yuck.
"It’s kind of like waiting at a bus stop for a bus at the wrong time. Luckily this bus driver will stop his break early to come and get you. But he probably won’t be too impressed, especially if he’s doing it every day."
I’d heard about chrono-nutrition before and knew a bit about it. Chrono-nutrition is the behaviour of eating at the same time each day. When you eat, your body releases hormones and enzymes to help you...
So you want to eat healthy? But eating healthy is expensive, time-consuming, and making those intricate and complex meals are difficult. Or is it? I would challenge you that it’s not.
Sure, making the kids mac and cheese is super quick and easy. Plus, it’s cheap! But do you really want to just be “filling your kids up”? Or do you want to actually nourish them? Same goes for you. Don’t you want to nourish your body so you’ve got more energy and feel better?
"Eating healthy should be a pleasurable experience … if you’re not experiencing it as so, you’re not likely to continue with it."
Eating healthy doesn’t have to be expensive, time-consuming and difficult. Sure, it can be if you let it. But we eat super healthy as a family and I’m hopeless at cooking. My wife, Holly, is good at it. She enjoys whipping up delicious meals full of goodness and using all sorts of leftovers. Me however, not so much. I just want to grab...
Many of the healthy eating guidelines we grew up with are slowly going by the wayside. From eating three meals a day to consuming a diet of mostly grains, as new research arises, we are starting to eat differently. Although much of these recommendations still persist, many people are experiencing greater health from turning their back on these guidelines.
I’m one who followed these old healthy eating guidelines for much of my adolescent sporting life. However, I was constantly tired and my weight would fluctuate depending on how much training I was doing. When I changed what and how I ate, all this went away.
"When you eat nutritious foods, you don’t need to eat as much, or as often."
In 2014, I got real sick. I went to see a naturopath after seeing several doctors. The naturopath suggested I give up gluten and this was the beginning of this whole new way of eating for me. My diet went from the usual high proportion of grains; with some vegetables, lean meats, fruits and...
For many, weight loss (and health in general) is about reducing the number of calories they consume. The food they eat doesn’t matter. All that matters is the amount of food they eat. This approach is like being content with filling your nice new car up with unleaded 91 and thinking that it’s going to remain in peak condition.
I’ve had this conversation with so many people. Being healthy isn’t about continuing to eat cheap foods that fills you up, or only being concerned with how much you eat. That mindset is so 1980’s. Being healthy is about spending just that little bit more money, and putting in good quality fuel, just like unleaded 95, or even better, unleaded 98.
You wouldn’t put cheap fuel in a Ferrari. Your body is the only one you’ll get. Fuel it like a Ferrari.
Food is so much more than just energy. Yes, it is that, but it is also so much more! Good quality food is all about the nutrients. It’s the...
We all have our own soul foods. No, not food that we get from the deep south of the United States. The food that we eat for our soul. The foods that we absolutely love. Our comfort foods. But comfort foods that aren’t just good for our taste buds, but that are good for our mind and body too!
"Regardless of what type of foods you like, or the way you eat, we all have our own comfort foods."
Everyone has their own definition of what a comfort food is. That’s because our taste buds are as unique as we are individuals. We’ve become accustomed to certain foods and flavours. And what we consider to taste good or bad can change based on the foods we eat. It really takes very little time to change your taste buds. As little as three days in fact.
Regardless of what type of foods you like, or the way you eat, we all have our own comfort foods. And in most cases, those comfort foods are probably less-than-ideal when it comes to fuelling your body with the good stuff. So...
Yoga has been around for over 5,000 years. It is a physical, mental and spiritual practice that originated in ancient India. Yoga made its way to the Western world in the late 1800’s but it wasn’t until the 1980’s that it really became popular.
Yoga initially became popular in Western society for its system of movement, and deep meditative and spiritual core. Westerners also started seeing for themselves, just how beneficial yoga could be for their health. Just ask any “yogi”.
"...yoga isn’t limited to the body when it comes to flexibility."
As yoga has continued to grow, and the claims for its benefits widen, Western science has been asking why. There are a plethora of studies in peer-reviewed journals that exist now, demonstrating the proven benefits of yoga. Here are just some of the thousands of articles for the most common benefits.
One in six Australians experience back pain each year. Back pain is the result of the way the bones, discs, muscles, tendons and ligaments interact. The most basic lesson I’ve learned over all my years in health and fitness is that the body LOVES to move. And when it comes to the back, it’s become obvious to me that the back loves to rotate.
Rotation is one of the seven fundamental human movements, along with squatting, lunging, hinging, pushing, pulling and bracing. It’s a move that we don’t “strengthen”, like the others, but that we must “practice”.
"The main reason most people experience tightness and pain in their upper back is due to how they spend most of their day — in a seated and static position."
The best solution for tightness and pain in your upper back is to get a new job. No, seriously. The main reason most people experience tightness and pain in their upper back is due to how they spend most of their...
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