Mga kaibigan, narinig n’yo na ba o pamilyar ba kayo sa LCHF Diet o ang Low Carb, High Fat Diet?
Kung hindi pa, samahan n’yo kaming alamin kung ano ito at kung ano-ano ang mga pagkain at inumin na maaari at hindi maaaring kainin at inumin sa diet na ito. 👇😉
LOW CARB
Avoid:
• Sugar
• Starchy foods (bread, pasta, rice and potatoes)
HIGH FAT
Eat:
• Meat
• Eggs
• Fish
• Natural fats
• Vegetables growing above ground
Drink:
• Water
• Tea
• Coffee with cream
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Ladies and gentlemen, the LCHF Diet! Ano’ng masasabi n’yo sa diet na ito, mga kaibigan? Gusto n’yo rin ba itong subukan? Share your thoughts with us! 😊😉
Sa ating blog ngayon, tatalakayin natin kung ano ang mga taglay na bitamina at sustansya ng karne at ng isda at kung nakabubuti nga ba sila sa kalusugan ng isang tao.
Gusto mo na rin bang malaman kung ano-ano ang mga ito?
Ngayong araw sa blog na ito, ating aalamin kung totoo nga bang nakatutulong sa paglo-lose ng weight ang pag-inom ng low-calorie sweetened drinks.
Handa ka na bang malaman ang matamis na katotohanan? Tara! 👇😉
A study published in the journal Obesity compared two groups of people in a 12-week weight loss program.
IN ONE GROUP
142 PEOPLE drank low-calorie sweetened beverages.
RESULTS: Lost an average of 13 pounds. Reported being less hungry.
IN THE OTHER GROUP
134 PEOPLE drank only water.
RESULTS: Lost an average of 10 pounds.
The randomized-controlled study – the gold standard in scientific research – was conducted by researchers at the University of Colorado & Temple University. Both groups participated in the same weight loss intervention program, and both had similar physical activity levels.
THE VERDICT: Low-calorie sweetened beverages can be part of an effective weight loss strategy program.
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Legit, mga bes! 😮 Napatunayan at napag-aralan nga na maaaring makatulong sa pagbabawas ng timbang ang pag-inom ng mga ganitong inumin. Pero syempre, moderation is the key 🔑, dahil lahat ng sobra ay masama rin. Sakto lang dapat, mga bes, ok? 👍😉
(Photo and info from Google Images. Need to know more? Visit www.foodinsight.org. International Food Information Council Foundation)
Healthy diets are followed by every fitness enthusiast nowadays but there are so many different opinions about what to eat or when to eat given by so many different people.
Here, find the truth about various myths related to healthy diets. 👇😉
Chocolate
Myth: Chocolate is very bad for your health.
Truth: A piece of dark chocolate is actually very beneficial for your health.
Food
Myth: If you eat less, you will lose weight.
Truth: A person who eats 5-6 times a day will lose weight.
Olive Oil
Myth: Olive oil has lesser calories.
Truth: It is just a healthy option and has as much calories as the next oil.
Fruits
Myth: Fruit is the best dessert ever.
Truth: Fruit is best for snacking.
Exercise
Myth: You burn calories by exercising.
Truth: Your body burns calories by carrying out various daily functions.
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‘Yan ay ilan lamang sa mga napakaraming haka-haka at mga katotohanan pagdating sa healthy diet. Ikaw, may alam ka rin bang myths and truths na hindi nabanggit dito? Share mo naman ‘yan at ating pag-usapan! 😉
Regular exercise should be part of our lives, as much as we routinely breathe, eat and drink. Exercise should be a lifestyle priority.
What’s Right for You?
Exercise must be prescribed according to:
• Body composition
• Lifestyle
• Genetics
• Metabolic type
• Goal of the training
What to consider when choosing food to include in your diet?
• For health.
• For weight or fat loss.
• For weight or muscle gain.
Identify Good Foods For Your Diet
The food industry has become very clever at marketing strategies, and it only takes a look at the increasing obesity and diabetes rates to conclude that we are not educated in what we eat.
• Identify good foods through their labels.
• Advise on the correct ratios for your metabolic type.
• Explore your current eating habits and make realistic changes.
• Educate on aspects of nutrition suited for your lifestyle and based on your goals.
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So mga beshies, kung gusto n’yong maging effective ang pagpapapayat n’yo, pagsabayin ang proper exercise at healthy food and diet. At syempre idamay mo na rin ang disiplina sa sarili 😉 Kayang kaya ‘yan! We believe in you! Fighting! 💪👊😉
Kaibigan, ngayon mo pa lang ba napagdesisyunang simulan ang pag-achieve sa iyong fitness and weight loss goals?
At bilang beginner, nahihirapan ka kung saan at paano magsisimula?
‘Wag ka nang mag-alala! We got your back!
Narito ang ilang fitness and nutrition tips para sa mga beginners na tulad mo! Halika at alamin na natin! 👇😉
1. Nobody in the gym is judging how much weight you can lift. Everyone is too focused on themselves.
2. If you don’t understand something, ask somebody who does.
3. Results don’t happen overnight. Take things very slowly and stop looking for shortcuts.
4. Don’t be embarrassed to log your progress and take photos of yourself. It will help so much.
5. What you see in the mirror is not what everyone else sees. You are by far your own worst critic.
6. You can still make progress without the scale moving. Don’t get too hung up on your weight.
7. Focus on using correct form. Trying to use heavier weights with terrible form is only going to set you back.
8. Tracking macros is a great tool to help you get started, but it’s not necessary.
9. What works for someone else might not work for you. Pave your own path.
10. Always remember that there is more to life than working out & dieting. Don’t let them take away from what is truly important to you.
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Malaki ang maitutulong ng mga ito sa mga nagsisimula pa lamang na tulad mo, kaibigan, upang ma-achieve ang ideal weight na inaasam. Kaya mo ‘yan! We are rooting for you! Fighting! 💪👊😉
(Photo and info from Google Images, @cheatdaydesign)
Ikaw ba ‘yung tipo ng tao na gustong nacha-challenge sa bawat bagay na ginagawa tulad ng pagbabawas ng timbang?
Ayaw mo ‘yung simpleng paraan ng paggawa ng isang bagay dahil naghahanap ka ng thrill at “challenge”?
Bes, para sa’yo to! The 14-Day Lean Challenge! Nakapagbawas ka na ng timbang, na challenge mo pa ang iyong sarili! Excited ka na bang malaman ang challenge na ito? Tara at alamin na natin! 👇😉
Step #1
Week 1-2
Begin with the 14-Day B Lean Challenge to jumpstart weight loss of up to 1 lb. per day, anchor new habits, & get huge momentum in living & feeling better.
Step #2
Week 3-4
Transition into the Sweet Spot for weeks 3 & 4 (or longer to reach your goal for continued weight loss of 1-2 lbs per week & increased performance).
Step #3
Week 5
Week 5 (or later based on step 2) – 12 is shifting into the Maintenance Zone to maintain body composition & focus on other life interests & personal growth areas.
Step #4
Quarter
Revisit the 14-Day B Lean Challenge every quarter to reach the next level in your body composition and performance and repeat steps 1-4.
ALIGN YOUR CARB INTAKE WITH YOUR WEIGHT GOALS
CARB INTAKE IS THE DECISIVE FACTOR IN WEIGHT LOSS AND DISEASE PREVENTION!
300+ grams of Carbs per day
Danger Zone of average American Diet.
All but the most extreme exercisers will tend to produce excessive insulin and store excessive fat over the years at this intake level. Increases risk for obesity, Metabolic Syndrome and type 2 diabetes.
150-300 grams of Carbs per day
Insidious Weight Gain Zone.
Most health conscious eaters and unsuccessful dieters end up here, due to frequent intake of sugar and grain products (breads, pastas, cereals – even whole grains). Despite trying to “do the right thing” (minimize fat, cut calories), people can still gain an average of 1.5 pounds of fat every year for decades.
100-150 grams of Carbs per day
This is the Maintenance zone. Effortless Weight Maintenance.
Once you’ve arrived at your goal or ideal body composition, you can maintain it quite easily here while enjoying abundant vegetables, healthy fats and moderate quality proteins with 1-2 servings of fruits/starches per day and occasional BP treats.
50-100 grams of Carbs per day
Sweet Spot for Weight Loss after the 14-day B Lean Challenge.
Steadily drop excess body fat by minimizing insulin production. Enables 1-2 pounds per week of fat loss with satisfying, minimally restrictive BP meals and sensible treats.
0-50 grams of Carbs per day
Excellent catalyst for rapid fat loss through Bulletproof Intermittent Fasting and Ketosis.
This is the zone for the 14-day B Lean Challenge where you can safely lose up to 1 pound of fat per day.
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Are you in for this challenge, bes? Tara at start na natin! Road to healthy and fit body na ito! 💪👍😍
Sa pagbabawas ng weight, dapat hindi lang ang bisa at husay ang tinitignan at isinasaalang-alang kundi ang kaligtasan din ng bawat isa. Sa blog post na ito, aming ibibigay ang mga paraan upang matiyak ang kaligtasan ng bawat isa habang nasa proseso ng pagpapapayat at pagbabawas ng timbang. 😉👇
1. SPEAK TO YOUR DOCTOR OR A DIETITIAN
These professionals can assess your weight and health risks and help you to set realistic and safe goals, and create a specialized plan that will meet your needs, tastes and lifestyle.
2. STAY AWAY FROM SUPPLEMENTS
Many dietary supplements sold for fast and easy weight loss are mostly unproven and make claims that they cannot back up. And just because it’s a natural health supplement, doesn’t mean it’s safe, as most are not regulated or tested by the FDA.
3. SLOW AND STEADY WINS THE RACE
Experts advise that safe weight loss is between one to two pounds a week. Such slow progress might appear discouraging to some, but it is safe and most important sustainable. Rapid weight loss has side effects, which are exacerbated the longer you stay on the diet. These range from gallstones and malnutrition to fatigue and hair loss, and the slower you lose weight, the less likely you are to put it back on.
4. AVOID YO-YO DIETING OR WEIGHT CYCLING
You lose weight rapidly, only to put it back on again, so you go back on another diet, and the cycle repeats, for many people this happens numerous times throughout their lives. Research links yo-yo dieting to a reduction in HDL “good” cholesterol and other health problems.
5. BALANCE IS THE KEY
Many dietitians advise that cutting out an entire food group, like carbs, can be harmful to your health, and you will miss out on many vitamins, minerals and fiber and your body will start looking for energy elsewhere.
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Ilan lamang ito sa mga paraan upang masiguro ang kaligtasan ng bawat isang nagnanais pumayat at magbawas ng timbang. Kaya ‘wag lang husay at bisa ang dapat na i-consider. Isipin din kung ligtas itong gamitin at kung angkop, tama at nababagay ito sa kondisyon, kalagayan at lifestyle ng isang tao. To safer and more effective weight loss! Cheers! 🥂💪😍
(Photo and info from Google Images. Sources: WebMD; Mayo Clinic; Harvard Medical Center)
