#more tips

As well as you all know, I’m trying to keep up with this gossip site. Recently there have been some technical issues, there aren’t any tips. If you have some gossip, send it to me in the tips section in my site.

In the meantime I will reflect on something I always knew, and that is.

I always knew if I wanted something done right I had to be the one doing it!

To achieve any weight loss, you really need to excercise and eat an overall healthy diet that consist of complex carbohydrates (whole wheat foods that would be great for fiber and needed nutrients), lean protein to help build muscles and repair your body, and good amounts of fat for energy and needed nutrients the body needs that your body cannot create on its own.

By making a few adjustments to your current diet (such as switching to water in place of juice and soda, etc, snacking on fruits and raw veggies instead, chosing whole grain products instead of enriched foods, etc) can also help you to shed some weight (depending on how your current diet is). Also cooking healthier (using a cook spray, switching to olive oil, grilling and steaming more often than pan frying and deep frying, etc.) And to help lessen your sweets consumption, try at least limiting yourself to only 2 or 3 a day. And try having healthier sweets like yogurt, all fruit frozen bars (some are only 90 calories each, and with calories so low, that a treat you could possible have each day), jello, 90 calorie or lower pudding cups, fruit, and low calorie ice cream bars (such as skinny cow, weight watchers, etc.)

If you try interval cardio training and some weight lifting/resistance training, not only will you lose weigh, but you will also help your body become more leaner and tone looking and your core will become stronger.

Try doing some ab work and don't forget to work out your obliques (your "love handles")

Also because muscle does weigh more than fat, you may be heavier essentially, but leaner too. Eventually the more muscles you will build, the more weight you can burn. More muscles will help you burn more calories at rest. And then eventually the fat/weight will come off... but everything takes time. Remember, it is possible to be leaner and stronger, but weight more. But don't give up and stay motivated... we all hit plateus. Also remember, that every one is a different individual and that we all lose weight from different places at different times. Your body choses when it is time, just be patience.

And please note that if you try to lose a lot of weigh in a short amount of time, your body will really go through some health problems. Some risks could be that your hair may grown thinner, your periods may not be regular anymore (which is not a good thing), and your stomach system will be working slower, etc.

Realistically, if you lose weigh the heathy way, then 1 to 2 pounds per week is a reasonable amount per week. Anything more, may be due to water loss or you have decided to go the other route and lose weigh by starving yourself.

Remember that the number on the scale doesn't define you... you define you. The scale can't tell you how great you look in your jeans or how you feel... so don't rely so heavily on that scale. Our bodies's weight constantly fluctuates all the time... so it isn't always so reliable.

The tables have turned.

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All of the sudden, people are echoing "Bacon is good, fruits are bad" around the deepest corners of the health and fitness world. They say that the Keto Diet, and other popular Low-Carb-High-Fat diets, are the new magic bullet to weight loss.

Whilst that is up for debate, I can confirm which foods are approved, and which foods are off the table, for success with the Keto Diet.

In this article, you will find the ultimate Keto Diet food list so you can stock your pantry the right way.

Stay to the end to grab a free infographic and discover the best way to lose weight fast—it's not what you think!

What is Keto?

Keto—short for Ketogenic— is a recently popular diet that promotes weight loss in the body by burning fat instead of sugar (glucose).

When you're in "ketosis", your body turns fat into "ketones" in the liver, which is used for energy. (1)

Sound a little complicated?

Don't worry, all you need to know is that for "ketosis" to take place, your diet needs to consist of roughly:

Fat (80%)

Protein (15%)

Carbs (5%)

Now, that is a lot more fat than usually recommended.

What on earth does a typical diet look like with THAT breakdown?

Lucky for you, I've put together a simple Keto Diet food list, so you don't have to worry. Just make sure you:

Bookmark this page for future reference

Pin this to your favourite keto Pinterest boards

Print out and keep in the kitchen to share with the family

All sorted? Cool. Let's get on with the show!

Keto Diet food list

Before I dive in to which foods you can and can't eat on the Keto Diet, I want to remind you first of the key principle to weight loss.

You must be burning more energy than you consume each day to lose weight.

You can't go around eating bacon 24/7 and then point your finger at the Keto Diet for failing to achieve your weight loss goals.

Meats

One of the core components of the Ketogenic Diet is, of course, meat.

Meat is very well known for it's high-protein, low-carb properties making it perfect for staying in Ketosis.

This doesn't mean you can let your guard down, however. You need to understand how your meat is prepared if you're going to seriously stick to this diet.

Although breaded meat is more obvious to the Keto newbie, some processed meats contain added sugar and starchy fillers. Check the labels or speak to your butcher.

Otherwise, here is a good list of approved Keto meats:

Bacon

Chicken

Steak

Duck

Crab

Lamb

Ham

Pork

Lobster

Shrimp

Turkey

Veal

Salmon

Trout

Elk

Beef

Hot dogs

Sausages

Clams

Bison

Boar

Seeds & Nuts

Seeds and nuts are a calorie dense snack, packed full of healthy nutrients. They're super handy to have around the house, or in your work bag, and can even be added to salads to help fill you up.

Be careful though.

Too may of these tasty little treats and you will knock yourself out of ketosis. Some nuts, such as cashew nuts, can contain over 9g of carbs per handful.

Stick to the lower carb nuts and seeds on this list, however, and you should be fine:

Brazil nuts

Hazelnuts

Macademia nuts 

Pecans 

Pine nuts

Walnuts

Almonds

Fats

This is where the bulk of your calories are going to come from.

Heart healthy fats and oils are extremely calorie dense and, fortunately for you, a little goes a long way in reaching your weight loss targets.

Just don't mistake unhealthy trans-fats in being good for the Keto Diet or losing weight. You need to stay well away from any processed fats if you want to be healthy.

Stick to this list of "good" fats and you will good as gold:

Butter

Cream

Eggs

Coconut, palm, and extra virgin olive oil

Lard

Bacon fat

Avocados

Fish oils

Nut oils 

Yogurt

Animal products 

Veggies

Your Mom was right when she told you to get your "5-a-day".

If she was into the Keto Diet however, it would have been more like "5-a-day-but-make-sure-to-avoid-starchy-vegetables".

Non-starchy vegetables, on the other hand, are a great way for you to get your daily requirement of vitamins, minerals, and fiber.

As a general rule, try to avoid root vegetables and stick to leafy greens. This way you can avoid unexpected high does of carbs that will knock you out of Ketosis.

Even better, just stick to this list:

Asparagus

Celery

Cocumber

Radishes

Romaine lettuce

Spinach

Cauliflower

Cabbage

Zucchini

Eggplant

Brussel Sprouts

Broccoli

Green beans

Dairy

Good news guys, dairy is back on the menu!

Dairy and fermented dairy products are a great source of protein and probiotics. They're also a great way to add flavor and texture to a meal, which makes weight loss diets all the more bearable.

Make sure to read the label as some manufacturers will try to add in hidden sugars to their products. I recommend you go for full-fat options, but keep an eye on your overall calories to make sure you're staying in a deficit.

Some good dairy choices are:

Cottage cheese

Sour cream

Greek or natural yogurt (unsweetened)

Cream cheese

Butter

Cheese (mozzarella, provolone, swiss, cheddar, etc.)

Suggested post: what-are-some-not-so-obvious-reasons

Foods to avoid

Now it's important to note that low-carb doesn't mean no-carb.

It is very difficult to completely avoid all carbs in your diet, as some food will contain low amounts that collectively add up to your 5% allowance.

That being said, the occasional high carb food is allowed as long as you're sticking to your overall goals.

I recommend you try and avoid processed junk food, whether you're trying to lose weight or not. That stuff is just straight up not good for you.

If you're a beginner to the Keto Diet, avoid these foods for now until you get a better understanding of where your macros and calories are coming from:

Grains

Alcohol

Processed and refined fats (vegetable oils and margarine)

Fruits and fruit juices

Pasta

Pasteries

Potatoes

Cookies, chocolate bars, and ice cream

Soda

Cereals

Beans

Corn

Candy

Free Infographic

Woah, that is quite a lot to remember all at once.

Having a Keto Diet food list close at hand will help you to quickly reference what you can and can't eat.

Don't forget to:

Bookmark this page for future reference

Pin this to your favourite keto Pinterest boards

Print out and keep in the kitchen to share with the family

Before you go, check out this neat Keto Diet food list infographic I made for you...

There are many external reasons for excess weight gain, but we shouldn’t forget about the role of metabolic hormones. If you have a healthy diet and do sports yet still can’t shake off those extra kilos, there’s something to think about.

Bright Side is going to tell you about 4 hormone-related weight gain reasons.

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1. "Adrenal" weight gain

© depositphotos.com  

Adrenal glands partake in the fight-or-flight response to stress. If your body is stressed out too often, you may develop hormone imbalance, leading to different dysfunctions.

Adrenal glands also generate cortisol, the stress hormone, an excess of which results in abdominal weight gain.

Symptoms of adrenal gland dysfunction:

Fat deposits in the abdominal and waist areas;

Fullness of the face and neck with relatively thin arms and legs;

Increased blood pressure;

High blood sugar, weak muscles, mood swings.

If you suspect your weight gain may be associated with the work of the adrenal glands, consult your physician and try to reduce stress, perhaps with meditation or yoga.

Source: articles.mercola.com

2. "Hepatic" weight gain

© depositphotos.com  

The liver is one of your most important organs, responsible for health and well-being. If it malfunctions, belly fat starts accumulating.

The following problems may appear:

Increased blood sugar;

Increased blood pressure and cholesterol levels;

Joint pain, allergies, and skin problems.

If you notice that you’ve started accumulating fat around your waistline without changes in your daily (and relatively healthy) diet, consult your doctor. It may be that your liver isn’t working properly.

Source: naturalnews.com

  3. "Thyroid" weight gain

© depositphotos.com  

The thyroid is responsible for the rate of energy use by your body. If your thyroid works improperly, you’ll gain weight even if you reduce energy intake.

Signs of lack of thyroid activity:

Weak muscles and lax skin;

Lasting fatigue and weight gain;

Hair loss;

Decelerated heartbeat;

Depression.

You should regularly visit your endocrinologist to recognize thyroid dysfunction and take the relevant measures.

Source: thyroid.org

4. "Ovarian" weight gain

© depositphotos.com  

This reason is characteristic of women with a hormonal imbalance. All carbs ingested by a woman transform into fat deposits. No matter how healthily a woman eats, she’ll still gain weight.

The following are symptoms of ovarian dysfunction:

Weight gain even when dieting and actively doing physical exercise;

Craving sweets and dairy;

Fat deposits in the lower body;

Pain or ache in the ovaries.

Source: webmd.boots.com

This certainly isn’t a comprehensive list of reasons for weight gain with a healthy diet and lifestyle, and there are other diseases that can cause it. Therefore, if you’ve suddenly begun gaining weight and can’t lose it, be sure to consult your physician.

Skincare should trump cosmetics. Wash your makeup off before bed, exfoliate once a week (at night) and care for your face. I once heard that it’s good to be hard on blemishes but gentle on skin. 

It should not feel like you’ve rubbed sandpaper on your face after you’ve exfoliated (that means you’ve got microcuts, which can invite bacteria in or cause unwanted pigmentation) Either switch to a finer scrub or look into non-scrub exfoliation. 

It’s not a good idea to use a scrub with micro-beads in it, as they’re a total wreck on plumbing. It’s best to use natural abrasives like sugar or salt. 

You can make your own exfoliating face wash by mixing your usual face cleanser with a bit of castor sugar (you can make it by grinding white sugar in a coffee grinder or mortar and pestle) Keep it away from your eyes like the plague because sugar and mucous membranes don’t mix. 

Soap-free cleanser is the way to go, as soap is drying on the skin. 

Neglecting to moisturize your face will cause more pimples in the long run. 

Don’t. Be. A. Cosmetic. Hoarder. Learn to let go. Most make up has a little symbol on the packaging. It looks like a jar with the lid off and has a number and letter in or next to it. This is the expiration date once opened, typically measured in months. 12M is a year, 3M is three months and so on.

That being said, if you own a product that’s perfectly fine, but you never ever use it (probably bought it during hype or when it was trendy) then you’re better off selling it secondhand or giving it away so long as it’s not mascara or something that’s in close contact with the eye or mouth. 

Wash your hands before applying makeup. Especially if you’re a heavy texter. Our fingers are teeming with germs. You can even just use hand sanitizer, so long as you’re not going in dirty-handed.