Kickstart your keto journey the right way with Be More Keto – Gulf News

Be More Keto_spread Be More Keto offers customised plans to suit your requirements Image Credit: Supplied


Nyma Peracha, Co-Founder, Be More Keto, talks about how her experience with the keto lifestyle led to setting up a company to help others embark on the journey

What is the food philosophy of Be More Keto? Tell us how you came up with the idea?

Be More Keto is so much more than a quick-fix, short-time diet. With so many diet fads that come and go, here at Be More Keto we wanted to create an exciting and flavourful menu to share with people. We wanted to encourage people to not only reap the rewards of ketosis but also to enjoy some meticulously created carb-free, sugar-free, gluten-free and grain-free dishes.

Having followed the keto diet myself since 2017, I’ve managed to shed all my pregnancy weight within weeks and I was convinced that this needed to be shared. I embarked on a keto journey alongside my regular fitness lifestyle and saw many mental and physical changes and I wanted to share that with others.

Nyma Peracha Nyma Peracha, Co-Founder, Be More Keto Image Credit: Supplied

How does the service at Be More Keto work?

Be More Keto offers a variety of plans to cater to your personal needs. It’s not one-size-fits-all concept. Like with any other diet plans, results differ from one individual to another and Be More Keto offers customised plans to suit your requirements. We offer fresh meals delivered to your doorstep six to seven days a week with a variety of packages from biweekly to monthly.

Why should people choose Be More Keto?

Be More Keto doesn’t treat you like just another booking or customer; once you enroll or call for enquiries one of our keto coaches will get in touch for an over-the-phone consultation and briefing to support you when you decide to embark on your keto journey. Be More Keto is one of the few meal plan providers that offers 24-hour keto support for their clients via WhatsApp.

Where are your food products made?

All Be More Keto products are made in a central kitchen located in Dubai. Our meals are created fresh daily by our team. We deliver to Dubai, Abu Dhabi and Sharjah.

What is the most special thing about your products?

Aside from our 100 per cent keto-friendly flavourful food, what really gets our clients hooked are the keto desserts and the very popular keto pizza. The menu is far from boring or plain and simple. With a variety of cuisines from Italian pizza to taco salad bowls, there is something for everyone to enjoy.

Nyma Peracha before and after Nyma Peracha shed all her pregnancy weight by following the keto diet Image Credit: Supplied

In light of the current Coronavirus crisis, did you make any changes to the way you conduct your business?

All Be More Keto products are made in a 100-per-cent sanitised and FDA-approved kitchen for our clients’ health and safety. All our staff have their temperatures checked daily and wear face masks, gloves and protective suits to ensure safety.

Recommend some of your best-selling products.

All the food we offer is ketolicious but certain dishes that really stand out are Keto Brownies, Keto Pizza, Keto Cashew Chicken, Keto Zucchini Grilled Cheese and Keto Cheesy Tacos.

For more details visit or call 0501047459

– Partner content

A keto diet may be the best one for you right now – Gulf News

Keto Goodies_Keto garden pizza Keto Garden Pizza on cauli crust Image Credit: Supplied


Francoise Crosbie, CEO, Keto Goodies, tells us about the benefits of the popular diet, misconceptions, and how to find alternatives to snacks rich in carbs or sugar

There are so many types of diet plans. What makes the keto diet so popular?

The keto diet has become more popular as the health risks of sugar have become more widely known and accepted. Traditional calorie-reduced diets force us to give up foods that we love. At the same time, they leave people constantly hungry, craving the very foods they can’t have, which leads to an unsustainable situation. The keto diet minimises calorie counting and allows people to eat normal-sized portions of food that are low in carbohydrates and thereby avoid hunger cravings.

The challenge with the keto diet is finding substitutes for your favourite sugary snacks and delicious carbohydrate-rich meals (read pizza). This is where a company like Keto Goodies Dubai comes in, offering substitutes and alternatives to help people stay within the boundaries of a keto or low-carbohydrate diet, while still enjoying delicious food.

We are always creating and improving our products: we started with three, today we have more than 50 products and counting. Our latest product, Keto Pizza, which took over a year to perfect, is already proving very popular.

– Francoise Crosbie, CEO, Keto Goodies

Who might benefit from a ketogenic diet and why?

Firstly, people who are struggling with weight management; it not only helps them lose weight but also curbs hunger pangs. Compared to traditional calorie-reduced diets, where one lessens intake of food to reduce weight, the ketogenic lifestyle is less focused on counting calories so you don’t feel hungry. Instead, you change the way your body derives its energy, from carbohydrates (sugars) to (healthy) fats.

By greatly reducing sugar intake, the keto diet helps diabetics keep glucose levels low and at manageable levels, and even keeps prediabetic people from developing into full blown diabetes.

It also helps women suffering from polycystic ovarian syndrome (PCOS), a condition that makes the body unable to maintain healthy glucose and insulin levels.

What are some of the misconceptions about the keto diet?

The major misconception is that a diet that is high in fats is unhealthy. This is not so. When you change your lifestyle to accommodate a keto diet, you naturally change your body’s primary energy source (carbs and sugar) to ketones (fats), both the fats in your food and the stored fats in your body become your body’s source for fuel.

How is Keto Goodies adjusting to the coronavirus era? What are some of the measures the company has put in place?

The coronavirus crisis is a great challenge and we have met it by taking added precautions. We have our kitchen constantly fully sterilised by professional cleaners. We have moved our team members into an accommodation close to our kitchen, where they are socially isolated and do not have to take any form of transport, public or otherwise, further reducing the chances of catching the virus. We have also redoubled our efforts in following hygiene routines: constant handwashing, gloves and masks.

Keto Goodies_cupcakes boxof12 Keto cupcakes box of 12 Image Credit: Supplied

What sets Keto Goodies apart from its competitors?

First is the quality of ingredients. We go out of our way to use the best ingredients that we can find. The keto community demands transparency in the ingredients used and we deliver. To be fair, many of our competitors use quality ingredients too. However, what we do, that they cannot, is offer very affordable prices. We strive to offer healthy, delicious products that are excellent value for money that makes the keto lifestyle sustainable, both practically and economically.

What are some of the products from Keto Goodies that people should try?

We are always creating and improving our products: we started with three, today we have more than 50 products and counting. Our latest product, Keto Pizza, which took over a year to perfect, is already proving very popular.

For bread substitutes, I recommend our ever-popular Keto Almond Bread, the one product that started it all. For those who like to make sandwiches, we have delicious bagels, wraps and burger buns. We also have a wide range of sweets: from brownies to chocolate chip cookies to muffins, and even our guilt-free red velvet cake — all sugar-free and keto-friendly. Nothing beats our sweet treats!

For more details, visit

– Partner Content

The best healthy food delivery services for 2020: Blue Apron, Freshly, Purple Carrot and more – CNET

If you’ve been struggling to resist the siren call of heavy comfort food and chocolatey treats while you’re coping with quarantine, fret not! Healthy eating is definitely still achievable during a pandemic. If you’re keeping a careful eye on what you eat or are trying to stick to a specific diet even in the face of these live-upending coronavirus quarantines and lockdowns, a healthy meal delivery service might be a good option for you. Many meal kit companies now offer smart solutions for maintaining a healthy diet (whatever that might mean to each of us individually) with menu options that are easy to prepare or are already pre-made. 

Whether it’s clean eating (as in the Whole30  diet), cutting out excess carbs and sugar (keto life) from your ingredients, good old-fashioned calorie-counting (Weight Watchers is totally still a thing), or just plain old eating healthy, simply delivering convenience no longer suffices. Many companies are now offering healthy meal delivery options and tailored plans with easy weeknight execution to fit just about any diet, picky eater or healthy lifestyle you can dream up, and that’s before we even start talking about pre-made meals. Even better, all of these meals taste so good and are immensely satisfying.

Blue Apron may have been the first big player on the healthy meal delivery scene, but specialized kits and delivery services tailored to organic, vegetarian and vegan lifestyles followed close behind. Startups like Green Chef and Purple Carrot offer vegetarian option, sustainable and organic meal kits. Other meal prep company options like Kettlebell Kitchen, Splendid Spoon and Freshly have taken things one step further, delivering delicious, healthy, fully prepared meals, soups and grain bowls on a weekly basis, taking all the guesswork out of lunch and dinner and helping protein-hungry athletes and everyday folks with a special diet or dietary restrictions stay on track.

Now playing: Watch this: Plant-based nuggets vs. the real thing


Of the many healthy meal kit and meal delivery services now in the market, many have a unique health bent or diet specialty hoping to carve out a customer niche that might benefit most from their culinary and delivery offerings. There are meal delivery kits for keto and paleo lifestyles, organic or vegan diets, low-calorie meal plans to aid in losing weight, and much more. 

Though we did not test each and every meal kit or service, we did dive into the specific offerings and menus (as they relate to health and diet) as well as the plans and pricing details for some of the most popular services available in 2020 to help you find the best healthy meal kit or meal delivery for you. So if you like your ingredients sent straight to you fresh — and you like to make dinner from those fresh ingredients — read on!

These products and services are independently chosen by our editors. 

Read more: The best store-bought keto barbecue sauces

Home Chef

With more than 38 meal kits and recipes to choose from on its menu in any given week, including convenient one-pan dinners and oven-ready meals, Home Chef is a good choice for having simple and delicious healthy meal delivery at home. 

One thing to like about Home Chef is you can easily customize or sub the protein in your meal kit, so if a certain dish sounds tasty but you’re not a big pork person, you can swap in some chicken or fish as one of the ingredients. Home Chef also allows you to order double the protein in your meal without doubling the overall portion, so it’s a great low-carb meal kit option for keto or paleo diets. You can also choose to order antibiotic-free protein from the menu instead of the standard version for an added cost.

Pricing and subscriptionMeals start at $7.99 per serving with additional premium Home Chef recipes and add-ons offered at market price. You can add fruit for a few extra dollars, for instance — the perfect defense against those 3 p.m. cravings or late-night snacking woes. If you order now, you can get $20 off your first four boxes.

See at Home Chef

Blue Apron

Probably the most recognizable of the meal kit services, Blue Apron has a lot of healthy, fresh options on the menu — and just a lot of options, in general. Blue Apron recently teamed up with Weight Watchers for easy-to-cook healthy recipes that align with its point system, making it easy for those in the program to meal plan and keep track. Blue Apron offers customers roughly 8 to 12 delicious meals to choose from per week including a few vegetarian options as well as a few that created for the Weight Watchers Freestyle program. 

Separate from Weight Watchers meals, their vegetarian options get high marks in the reviews we read, but if you are full-on vegan or vegetarian, there are likely better vegetarian specialty meal kit and meal delivery services with more daily/weekly plant-based options and ingredients. Blue Apron also has one of the most user-friendly interfaces of all the meal kit services and optional wine pairings, too. 

Pricing and subscription: Price per serving ranges from $7.49 to $9.99, with options to prepare two to four recipes per week and two or four servings per recipe. Keep an eye out for special offers.

See at Blue Apron

Sun Basket

Sun Basket’s healthy meal delivery service focuses on fresh ingredients with easy-to-cook recipes, many of which are designed specifically for various diets and dietary restrictions, including low-carb, gluten-free, vegan, vegetarian, keto, paleo and more. Each week starts with 18 dinner options on the menu — like shrimp paella or turkey meatballs with cashew crema — of which you pick two, three or four to be delivered the following week. 

Sun Basket also has an entire menu of healthy food to add to your order in the form of snacks like red pepper hummus, miso broth, sous vide egg bites and coconut yogurt. Sun Basket is one of the meal kits with the best variety, and you can really customize your weekly order to your specifications.

Pricing and subscriptionEach serving runs about $12, so three dishes per week (six total servings) will run you about $72. The family plan offers better value but less selection, with just six meals to choose from per week; however, the portions serve four adults (with leftovers). For the family plan, three meals (12 total servings) costs about $132.

See at Sun Basket


Freshly is a simple yet consistent ready-to-eat meal subscription (not a meal kit). And it’s fresh, like the name says. Freshly’s meals eliminate any prep needed for services like Blue Apron and HelloFresh, serving single-portion meals for the health-conscious person who may not have time or interest in cooking. Freshly’s meals come frozen, to be heated up in a microwave or conventional oven. They all average about 500 calories per serving and are gluten free, all-natural and free of refined sugar. A few ready-to-eat meals from Freshly’s menu include a hearty penne Bolognese bake, chicken with coconut curry and turkey mushroom meatloaf. It’s even easier than getting the ingredients!

Pricing and subscriptionFreshly meal plans start at $50 for 4 meals ($12.50 per meal) and get cheaper the more you order. If you go big with the 12-meals-per-week plan, each one breaks down to just $9.

See at Freshly

Purple Carrot

Purple Carrot is one of the original plant-based meal delivery services. The 100% vegan meal kit service scores points for its inventive and interesting fresh meat-free ingredients and meal prep options like cauliflower and quinoa kofta or sticky apricot seitan stir fry. Purple Carrot makes it easy to sort its offerings into high protein or gluten-free meals that satisfy even nonvegetarians. Do be aware that some of its meals take some time and a little skill to put together, but if quality, homemade vegan meals are a priority for you, this is probably the best meal kit pick. 

In addition to the tasty vegan meals, you can add extras like banana chia pudding or overnight oats with apricot, goji berries and cashew butter.

Pricing and subscription: Purple Carrot meals cost you roughly $12 per serving, which isn’t exactly cheap for vegan food, but you can choose between two plans designed for either singles or couples (three two-serving meals per week) or a family (two six-serving meals per week). 

See at Purple Carrot


While it’s not a traditional meal kit or meal delivery, Hungryroot is an intersection of AI and grocery shopping delivery to send a curated heap (based on your preferences) of healthy groceries, snacks and preseasoned proteins for quick meals, or more intricate meal-making (if you choose). This is a good option if you like to cook and are looking for some healthy kitchen inspiration, but find meal kits but to be a little restrictive. Like, maybe you just don’t want tilapia tacos tonight. 

Hungryroot is banking on the fact that you’ll love its expert suggestions for fun, high-quality grocery store products like wild mushroom chicken meatballs, Thai peanut sauce or a crunchy carrot-lentil mix. The initial consultation is actually pretty basic, just accounting for dietary restrictions and allergies. But don’t worry, you can fully customize your order after checkout, so if you hate beets, you don’t have to have beets. Hungryroot will also send recommended recipes that can be made with the items you’re getting.

Pricing and subscription: Small grocery deliveries are $69 and include groceries to make three to four two-serving meals, plus snacks. Medium deliveries are $99 and should make roughly four to five two-serving meals, plus snacks, while large deliveries go for $129 and are enough for five to six two-serving meals, plus snacks.

See at Hungryroot

Green Chef

Green Chef is a healthy organic meal-kit delivery service that will tailor your plan to maintain a paleo, keto, vegetarian (plant-powered) or just a steady balanced diet. Roughly 90% of the ingredients included in Green Chef’s meal kits are certified organic and meats are sustainably fished, farmed and raised without hormones or antibiotics.

Like Blue Apron or Sun Basket, Green Chef provides all the organic ingredients needed to cook a fairly simple meal — generally in less than 30 minutes — and thoughtful recipe cards with photos make following instructions easy like with the simple teriyaki pork meatballs. There are some meal kit services on our list with more total options per week, but Green Chef definitely scores points for quality, healthiness and ease of use.

Pricing and subscriptionGreen Chef’s organic offerings start at around $8 per meal and allow you to customize or skip weeks when traveling, etc.

See at Green Chef

Eat Clean Bro

You can tell by the name, Eat Clean Bro, is after a particular segment of the population: Bros, of course. And where do bros hang out? Gyms. So this prepared meal service — as you might have already guessed — focuses on clean, healthy, protein-packed meals to support that gym life. 

“Bros” who use the prepared meal delivery service (available in selects markets only) pick a minimum of five prepared meals to be delivered on the next delivery day. The meals are categorized by protein type (salmon, chicken, pork, etc.) or into popular diet categories like clean, lean, under 400 calories, keto-friendly, vegetarian and more.  

Pricing and subscription: Meals start at $8.50 and go up to $13 for dishes like salmon and steak. 

See at Eat Clean Bro

This is definitely the best meal delivery for ready-to-go, healthy breakfast and lunches. Splendid Spoon is hoping to entice folks who want to keep it simple, easy and nutritous for breakfast and lunch with its ready-made smoothies, soups and grain bowls delivered to your door weekly. 

Splendid Spoon puts an emphasis on nourishing ingredients, but doesn’t slack on taste because of it. Soups include cauliflower tikka and Mexican tomato, while smoothies come in tasty combos like almond butter and jelly, blueberry acai and a green matcha smoothie with spirulina, ginger and turmeric. Soups and smoothies are loosely categorized by their overall intended effect, like “heal,” “energize” and “refresh.”  Splendid Spoon also offers a full-day soup cleanse add-on to “reset” your system.

Pricing and subscriptionSplendid Spoon offers a few options, like a breakfast plan with five smoothies per week (most are relatively low in sugar) or a lunch plan, which is five days of vegetable-packed soups, stews or grain bowls for $65. Or get the whole shebang: an entire five days’ worth of smoothies and lunches (soups and grain bowls) for $135. It is a subscription, but you’re free to cancel anytime, including after the first week if you want to just try it out. 

See at Splendid Spoon


Prepped, frozen and vegetarian (no cooking or assembly required), Veestro’s meals are shipped and can be heated up in either a microwave or conventional oven. Veestro proves to be one of the more affordable meal delivery services, with 15 meals per week (three meals a day) clocking in at just $130 (with the current discount). Veestro has a truly massive selection of vegetarian meals, and you build a box of 10, 20 or 30 meals at a time to be delivered in bulk when you want.  

If calorie-counting is important to your health goals, Veestro tries to keep the three daily meals in its “Weight Loss” program around or less than 1,200 calories with dishes like red curry and vegetables, seitan soba noodles, meatless shepherd’s pie and breakfast burritos. Once you get your first plan, you can start to customize, reordering dishes you liked and skipping those you didn’t. 

Pricing and subscriptionThere are several options. A custom or chef’s choice plan of 10 meals cost $117. Twenty meals cost $217 and 30 meals will cost you $297. The weight loss plan, which includes three meals per day for five days, recurring, is $176 for five days of meals or $227 for seven days of food. 

See at Veestro

More food and health delivery recommendations

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

The Vegan Diet for Weight Loss is Trending. Here’s How to Do It – The Beet

Right now everyone wants a piece of healthy weight loss success, and more and more people are trying the Vegan Diet, also known as the Plant-Based Diet. Unlike keto diets, which are both hard to sustain and not heart-healthy over the long term, the Vegan Diet is a whole-food plant-based way of eating that is healthy, sustainable and offers immunity-boosting foods to keep your energy up and your defenses strong against getting sick, as you shed pounds.

There are several diets flying around the internet that include the Adele Diet, which is also known as the Sirtfood Diet. (We tried it and here’s what happened.) Then there is Intermittent Fasting. (Which also works, as long as you eat healthy during the “on eating hours.”)

But more people are trying to eat plant-based than ever, with 23 percent of consumers trying to eat vegan foods: The sales of plant-based meats are up 35 percent. Meanwhile, overall sales of all vegan foods are up 90 percent since the height of the COVID-19 crisis.

The Vegan Diet and Plant-Based Diet is winning now because it’s also healthier than other diets. And yes, it’s exactly what it sounds like. You stay away from inflammation-boosting animal products and fill your plate with plant-based whole foods that are low in oil, minimally cooked and full of fiber. And guess what? It works.

But the reason that the Vegan Diet is catching on right now is two-fold: One is that people are staying away from meat during the time of COVID-19, and the other is that the Vegan Diet helps you lose weight and build your immunity. It’s also sustainable, healthy and natural. There is nothing more natural than eating a whole-food plant-based diet low in oils and fats.

The Vegan Diet is exactly what it sounds like: You eat tons of vegetables, fruits, legumes, grains, nuts and seed. You stay away from inflammation-boosting animal products like meat, dairy, poultry and fish, and processed foods that are full of preservatives and added sugar, unhealthy fat and ingredients you can’t pronounce. It’s simple: Just fill your plate with plant-based whole foods that are low in oil, minimally cooked and full of fiber. If you can grow it, it’s a go. If you have to look for ingredients on a label and there are many it’s a no-go. This simple way of losing weight is natural, intuitive and healthy. And guess what? It works.

The Vegan Diet for Weight Loss is Popular During COVID-19

Why is the Vegan Diet having a moment? First of all meat processing plants are still rife with COVID-19 and just this week, Tyson was forced to shut down its biggest pork plant as one-fifth of the workforce, or 555 of the workers) tested positive for the virus. This means that supply chain interruptions promise to drive up the cost of meats and consumers are nervous that meat could spread the virus, although there is no evidence that this has happened yet.

Meanwhile, on the upside, the Vegan Diet is natural, allowing the dieter to fill up on vegetables and legumes, grains and nuts and seed, plus fruit — all foods that are full of fiber, satisfyingly filling and offer plenty of dietary protein. In fact for the foods that offer the most protein, see this list. For most dieters, getting enough protein on a vegan diet starts with a bowl of oatmeal and plant-based milk, which gets you about one-quarter of the way there in an easy, low calory meal. For the Beginner’s Guide to Going Plant-Based, which is a one-week Vegan Diet, click here. 

Why the Vegan Diet Works: Fiber is a Dieter’s Secret Weapon to Shed Fat

To fill up on healthy foods, the higher the fiber content the better. Fiber has been given a bad rap as a “regulator” for anyone who has trouble going to the bathroom, but in  fact it’s the “anti-carb”  when it comes to eating healthy foods that spur weight loss. When diabetics are put on a  strict low-carb diet they are coached to look for fiber since the fiber-to-carb ratio is more important than carbs alone. This is why fruit, though higher in carbs than vegetables, does not make you fat.

The fiber in the food you eat allows the body to access healthy nutrients while keeping blood sugar low and your insulin response in check. The lower your blood sugar, the lower your insulin response, and the less your body gets the signal to store the extra energy as fat.

The high-fiber content of fruits and vegetables means that the “net carb” effect offers all the nutrients at less of the calories, carbs, and unhealthy fat that animal products or highly processed foods deliver. So the key to losing weight on the Vegan Diet is choosing foods that are as close to nature grows them as possible. Whole foods that are plant-based, including vegetables, fruits, legumes, nuts, seeds and grains, make up a healthy assortment of vitamins and minerals proteins and complex carbs to make the person eating this way feel satisfied and full, never hungry and deprived, and still lose weight.

When your fat intake is low — meaning no animal fat and minimal oils — your body will mobilize ready energy from what is stored in the body. You use up your glycogen first, and as anyone knows who has taken a 45-minute spin class or run, you switch over your energy system when you run out of available stored energy in the muscles and the liver, and then start to burn off fat stores and pull energy out of storage. The Vegan Diet low in oils is a natural way to prompt your body to find energy from within, essentially revving your engines to burn fat faster.

Stay Healthy as You Lose Weight With Immune-Boosting Vegetables and Fruits

The Vegan Diet is full of vegetables and fruits offer immunity-boosting properties All the foods known to help boost your natural immunity are “on the list” for the Vegan Diet. Broccoli, mushrooms, peppers and citrus are among the 13 foods that offer the most immunity per bite.

The Vegan Diet can help you lose weight that is sustainable, by minimizing eating processed foods that are likely to be high in added sugar and fat, low in fiber, and full of additives. So while potato chips are mostly vegan, they don’t make the cut because they are processed. The same goes for Twizzlers and other packaged foods that are only vegan because they don’t contain animal products. To lose weight you have to think “if I can grow it, I can eat it.” You have never seen a PopTart in a garden.

When you eat the Vegan Diet, you lose weight because you stay away from inflammation-boosting animal products and fill your plate with plant-based whole foods that are low in oil, plainly cooked, and full of fiber. And guess what? It works. You can lose up to 2 to 3 pounds a week and keep it off it you stick to a whole food plant-based –or vegan– diet.

For what foods are “on the list” and how much is recommended of each, check out the Vegan Food Pyramid. The basic idea on the Vegan Diet is to allow 55-60% of your calories from carbs, 20-25% from (plant-based) protein, and 15-25% from fat. For more on how to eat to lose weight on a nutrient-dense Vegan Diet, check out Eat for Life by Dr. Joel Fuhrman or The Plant-Based Solution by Dr. Joel Kahn, or How Not to Diet by Dr. Michael Greger.

The Keto diet: how it helps weight loss and how to get started on being ketogenic – T3

One of the most popular current ways to lose weight fast is the keto diet, or ketogenic diet if we’re being ‘proper’ here. Keto is a high fat, medium protein, very low carbohydrate diet, like a sort of turbo-charged Atkins. That means that while there will certainly be no carbs before Marbs, whatever that means, there will be a fair amount of protein and a whole load of healthy fat. It’s not the easiest diet to follow, for reasons we’ll come to shortly, but it can be a sure-fire way to torch belly fat and feel healthy.

We asked the Product Director of Bulk Powders supplements if the keto diet is safe and how to get started with keto. Given that Bulk Powders makes keto-specific supplements, he was, not surprisingly, quite into it. But should YOU try the keto diet?

• Lose weight with keto: COMPLETE 1-week keto diet meal plan plus what you can eat on ketogenic diet

Seeing all the jaw-dropping before and after pictures, we were interested and even intrigued to find out more about the keto diet. Many people claim they lost weight following this strict diet, seeing results sooner rather than later. Can it be true? Is there actually a magic pill that will melt the fat off your body whilst eating loads of fat? Can you get fit while using this way to get slim?

• Lose weight at home: you MUST follow this top nutritionist’s lockdown weight loss advice

We asked Simon Jurkiw, who’s not only the Product Director at Bulk Powders, but also a performance nutritionist AND a powerlifter. Should you try the keto diet? Read on and decide for yourself…

why should you try keto diet

Even on keto, you’ll need to keep a balanced diet – but that takes on a different meaning here

(Image credit: Getty Images)

What is a keto diet?

“A keto diet is essentially a method of eating which changes the substrate your body uses for fuel,” says Simon Jurkiw. “In this instance, by following a very low carbohydrate diet the liver produces ketones from fat, for the body to use as energy.”

A keto diet essentially forces your body to produce ketones from fat by throwing you into a state of ketosis. Yup, it really is that simple. Okay, here’s the clever bit: in ketosis, your body will use fat for energy, as opposed to carbs, regardless of the source, so it will use fat from the food you eat but also fat that you have stored in your body.

The aim of the diet is to keep up the state of ketosis for longer periods, by not eating much carbohydrate. And when we say not much, we mean almost nothing at all. For an effective keto diet, you must cover no more than 5% of your daily calorie intake from carbs.

What do you eat on a keto diet?

“Anything that’s low in carbs! Especially avoiding sugar. Generally, the aim is to go under 30 grams of carbohydrate per day.”

The tricky part is, for an average person, carbs tend to form the majority of their energy intake and switching from a high-carb diet to a high-fat diet will require some willpower.

Good news is, you can gorge yourself on good fats during keto diet, like certain types of cheese and avocados. Also, if you are a fan of seafood, you are up for a treat: foodstuff like clams, oysters and squid contain very little carbs and therefore can be consumed more freely when doing keto.

Snacking-wise, nuts are a good source protein and fat, so they can be eaten more, as well as cottage cheese and Greek yogurt. Mainly the plain variety, though, as reduced sugar intake is essential for the success of ketogenic diet.

What are the main benefits of keto diet?

“The main reported benefit of a keto diet is rapid weight loss. Counter-intuitively, many people report being less hungry,” says Simon Jurkiw.

As well as these, keto can reduce acne and it might also improve heart health and protect brain functioning, although these benefits have not been proven by rigorous lab tests yet, so we can’t say for sure that is a benefit.

Is keto diet safe?

Simon Jurkiw: “A keto diet should be avoided if you’re on medication; especially if you’re on diabetes medication. If you’re on medication, it’s best to discuss the premise with a medical professional.”

Either way, before you start buying crates of avocados, and especially if you have issues with obesity, you should consult a medical professional and get their advice and guidance. Everyone’s needs are different and what works for the vast majority of people might not work for you personally.

Be safe and sensible, and always ask for help if unsure.

why should you try keto diet

Increase your ‘good fat’ intake and lower your carb (and especially sugar) consumption

(Image credit: Getty Images)

How do you get started on a keto?

Simon Jurkiw: “Firstly, do your research. You need to find out what foods are higher in fat and protein with minimal carb content. Popular choices are nuts (brazil nuts, walnuts, almonds), avocados, coconut oil, eggs, meat and fish.”

Apart from keeping an eye on fat content, you should also consider the protein when choosing food items. You only need moderate protein in your keto diet – roughly 20% of your daily calorie intake should come from proteins – and certain nuts tend to have high protein content.

“From a vitamin and mineral perspective, be sure to incorporate fibrous fruit and vegetables such as kale, broccoli and cauliflower. Many people choose to purchase keto strips, which detect ketones in the urine. That way, you can be sure you really are ketogenic.”

Some vegetables can also be fairly high in carbs and fruits can also contain high amounts of sugar – looking at you, apples – so please always check the label before you decide on what to include in your diet.

How long does it take for keto diet to work?

Simon Jurkiw: “It takes around 2-4 days to get into ketosis (assuming carbs are low enough) depending on the individual. The carb content required to reach ketosis will also vary between individuals.”

“Initial weight loss will be very quick, but keep in mind that a majority of that will be stored glycogen (carbs) and water. Steady weight loss will follow after by virtue of being in a calorie deficit and burning more fat as a fuel.”

Slow and steady wins the race, as the saying goes, and it’s especially true for diets. You will lose weight fast pretty soon on keto but for long term effects, you will need to be patient and let your body adjust to your new diet.

Even after you have finished with doing keto, there is no point going back to your previous – presumably unhealthy – diet. Try keeping at least some of the healthy aspects of your keto diet, like the increased fruit/veg/nut intake, post-keto, too.

Can you work out on a keto diet?

Simon Jurkiw: “Exercise can complement the benefit from a keto diet. It’s possible that training intensity may initially drop and strength may reduce. However, you’d typically expect strength to drop as body weight reduces (assuming you’re not a beginner).”

Join PureGym today | Low prices | Over 250 gyms across the UK | No contract
Thinking about joining the gym? PureGym has over 250 units all across the UK and you won’t need a contact either when you sign up – leave anytime if you change your mind. Students save even more on fixed term memberships: up to 30% off. Find your nearest gym by clicking on the button below.View Deal

why should you try keto diet

Ketogenic supplements are safe and can even help you maintain a your muscle mass

(Image credit: Bulk Powders)

Does keto diet make you weaker/sleepier?

Simon Jurkiw: “Many who follow the keto diet say they have more energy than their previous way.” 

Obviously, if you find yourself feeling fatigued and weak, consider that keto may not be for you, or at least look again at how you’re trying to follow a keto diet.

Are supplements keto-safe?

Simon Jurkiw: “Sure, absolutely. The main benefit of supplements is that higher fat, moderate protein and low-carb food is pretty hard to find if you’re out and about. From a convenience angle, supplements provide a quick and easy way to add fat and protein to your diet, without loads of carbs.”

Simon does work for a company that sells supplements but there is no evidence that they are bad for you. The main risk from any diet based on supplements is boredom, but then nobody is suggesting you live on nothing but supplements. That’s why they’re called ‘supplements’ and not ‘dinner’.

why should you try keto diet

No need to stop exercising while you are on keto, but be sensible

(Image credit: Getty Images)

So, to summarise, keto diet is safe and beneficial for your health and weight loss if you are careful and mindful enough about it. The easiest way to track your keto effort is to use a nutrition-tracker app like MyFitnessPal, where you can simply set your desired macro nutrient percentage/macro split (on keto, it will most likely be 75% fat, 5% carbs and 20% protein) and scan the barcodes of the food you would like to ingest.

Most importantly, as with any lifestyle change, give yourself some time to adjust. As Simon mentioned, you will see some rapid results almost straight away, but in order to keep that weight off, you’ll have to stick with the diet, even if progress slows down a bit.

Slowing down doesn’t mean the new diet stopped working; it only means your body is re-adjusting itself to accommodate the new diet. Weight loss, or more like shedding the unnecessary extra weight, is only a side effect of a new, healthier lifestyle, which will benefit you on a long run, not only short term.

Ketone Supplements Market To Witness the Highest Growth Globally in Coming Years 2020-2025 – Cole of Duty

The Ketone Supplements Market Perspective, Comprehensive Analysis along with Major Segments and Forecast, 2020-2025. The Ketone Supplements market report is a valuable source of data for business strategists. It provides the industry overview with market growth analysis with a historical & futuristic perspective for the following parameters; cost, revenue, demands, and supply data (as applicable). The report explores the current outlook in global and key regions from the perspective of players, countries, product types, and end industries. This Ketone Supplements Market study provides comprehensive data that enhances the understanding, scope, and application of this report.

Top Companies in the Global Ketone Supplements Market:
Perfect Keto, HVMN, Ketologic, Pruvit, BPI Sports, Know Brainer Foods, Ketone Aid Inc, Compound Solution

Get Free Sample PDF Copy of Latest Research on Ketone Supplements Market 2020 Before the purchase:

The Ketone Supplements market can be divided based on product types and It’s sub-type, major applications and Third-Party usage area, and important regions

This report segments the global Ketone Supplements Market based on Types are:
Ketone Salts
Ketone Esters
Ketone Oil
Raspberry Ketones

Based on Application, the Global Ketone Supplements Market is Segmented into:
Food and Beverages
personal care products

(Exclusive Offer: Flat 20% discount on this report)
Inquire for Discount

Geographically, this report is segmented into several key Regions, with production, consumption, revenue (million USD), and market share and growth rate of Ketone Supplements Market these regions, from 2020 to 2025 (forecast), covering
North AmericaEuropeChinaJapan, Southeast Asia, India, North America (USA, Canada, and Mexico) Europe (Germany, France, UK, Russia, and Italy) Asia-Pacific (China, Japan, Korea, India, and Southeast Asia) South America (Brazil, Argentina, Columbia, etc.), Middle East and Africa (Saudi Arabia, UAE, Egypt, Nigeria, and South Africa).

Significant Features that are under Offering and Key Highlights of the Reports:

-Detailed overview of Ketone Supplements Market
-Changing the Ketone Supplements market dynamics of the industry
-In-depth market segmentation by Type, Application, etc.
-Historical, current and projected Ketone Supplements market size in terms of volume and value
Recent industry trends and developments
-Competitive landscape of Ketone Supplements Market
-Strategies of key players and product offerings
-Potential and niche segments/regions exhibiting promising growth.

Frequently Asked Questions about Ketone Supplements market:

– What are the recent developments and government policies?
– Why might we forecast a downturn in a particular economy next year?
– Why do we say the currency is set to appreciate?
– What countries and sectors offer the highest potential?
– Where are the greatest dangers?

The report has 150 tables and figures browse the report description and TOC

The Global Ketone Supplements Market report includes the accurately studied and assessed data of the key industry players and their scope in the market utilizing several analytical tools. The analytical tools such as Porter’s five forces analysis, SWOT analysis, feasibility study, and investment return analysis have been used to analyze the growth of the key players operating in the market

We Also Offer Customization on report based on specific client Requirement:
– Free country Level analysis for any 5 countries of your choice.
– Free Competitive analysis of any 5 key market players.
– Free 40 analyst hours to cover any other data point.

All the reports that we list have been tracking the impact of COVID-19 on the market. Both upstream and downstream of the entire supplychain has been accounted for while doing this. Also, where possible, we will provide an additional COVID-19 update supplement/report to the report in Q3, please check for with the sales team.

Market Insights Reports is an online market research reports library of 500,000+ in-depth studies of over 5000 micro markets. Market Insights Reports offers research studies on agriculture, energy and power, chemicals, environment, medical devices, healthcare, food, and beverages, water, advanced materials and much more.

Contact Us:
Irfan Tamboli (Sales Manager) – Market Insights Reports
Phone: + 1704 266 3234 | +91-750-707-8687
[email protected]  | [email protected]

Keto and Lifting Were the Only Things That Helped Me Lose 130 Pounds After Trying Weight Loss Pills – Yahoo Lifestyle

Photo credit: Courtesy

Photo credit: Courtesy

From Prevention

My name is Sandra Ross (@ketokonduct), and I am 37 years old. I live in South Jordan, Utah, and work as a personal trainer. After reaching over 300 pounds and yo-yo dieting without success, I went keto, started weight lifting, and was able to lose 130 pounds.

My struggles with my weight began when I was 9 years old. I started gaining weight, and my dad put me on my first true diet, Slim Fast. Being so young, I developed a bad relationship with food. Food was viewed as “bad,” and all the diets just perpetuated my issues with food and weight.

This pattern continued through my life into my late 20s as I yo-yo dieted to try to find a balance. When I was tipping the scales at over 300 pounds, social anxiety started to play a huge role in my poor relationship with food. I felt uncomfortable eating in public because I worried people would judge me for whatever I put in my mouth. So, I became a recluse and didn’t want to leave my house. I lost friendships because I didn’t want to engage with my friends. Home was safe and where I could eat what I wanted and do what I wanted without judgement.

I knew that I needed to make a change, but it took me a while to act. I went to the doctor for my annual visit in 2002 and had gained 80 pounds in about 6 months.

The doctor told me if I continued to gain like I was, I would not live past my mid 30s. My labs were not ideal and I knew it was bad, but I didn’t really understand the details enough to make changes. On the way home from the doctor I stopped at Carl’s Jr. At that moment I realized I needed to make a change, but didn’t know how to start. So I started yo-yo dieting. I went to another doctor who prescribed the weight loss drug phentermine. I took it until and I maxed out the amount you can take, and it was no longer effective. So I switched to another weight loss drug called phendimetrazine and maxed out of that as well. I felt hopeless and out of options.

In 2014, I chose to go on the keto diet under the instruction of a doctor.

I didn’t feel like I was being restricted or like I was on a diet. I learned that eating low-carb and higher-fat could help me lose weight and sustain that weight loss. That finally helped me curb my cravings and kept me full for much longer periods of time than when I was eating *a lot* of carbs. I finally felt what it was like to not constantly think about food. Up to that point, I was completely obsessed with food.

Here’s what I typically eat in a day now.

  • Breakfast: Coffee with collagen and half and half at 7 a.m. Eggs with cheese, bacon/sausage at 9 a.m.

  • Lunch: I will have a salad with protein (chicken or tuna) typically at 3 p.m.

  • Snack: Pork rinds and egg salad or cheese.

  • Dinner: Spaghetti with healthy noodles or steak and some sort of veggie like loaded broccoli.

  • Dessert: Keto cookie or berries with cream.

Typical my week of exercise includes five days of weight training. I got into it because I learned that if you have more lean mass you can eat more calories, and I was *all* about that!

These three changes made the biggest difference in my weight loss.

Change 1: Incorporating fats helped curb my appetite. Fat also helps convert your body from being a carb-burner to burning fat as fuel (a.k.a. ketosis), and this helped me feel less hungry. Lowering my carbohydrate intake also freed me from being a carb addict.

Change 2: Eating fewer carbs helped ease my joint pain. Converting to burning fat as fuel helps to decrease inflammation, which helps reduce water weight and joint pain. This helped me to be able to weight train and be more physically active.

Change 3: Weight training has helped my social anxiety *so much.* In the beginning, I was at my most vulnerable and most uncomfortable. I had to put myself out there and outside of my comfort zone to make myself better and stronger and healthier. In time, I have become much more confident. The strength and the mental acuity that I have developed with weight training has also helped me overcome my anxiety.

Since 2014, I’ve lost a total of 130 pounds.

My weight loss journey wasn’t streamlined or perfect. It takes a lot of lessons and mental changes, which take time. I had to look at food differently and correct my relationship with it. For years, food comforted me. Food can be enjoyed, but it is fuel, and I’ve learned to comfort myself in other ways. To make lasting changes, it’s so important to be kind to yourself and give yourself time to adjust.

You Might Also Like

Backbone Café – CBS San Francisco

Tell Me Something Good Pt. 2The Host’s are sharing your good news!

3 hours ago

Live Stream Concerts 5/30/2020The weekend is here but it doesn’t matter?! It’s a party every day! Jordan has a curated list of quarantine live stream concerts to get you in the groove!

3 hours ago

Corti Brothers, Pt. 2Corti Brothers has two new wines from the South Tyrol in Italy, which are perfect for hot summer days in Sacramento! Store Director, Rick Mindermann, will duplicate a very unique and delicious appetizer! It consists of Lardo (cured back fat) of Hungarian Mangalitsa Pig, Famous Piemonte hazelnuts, and honey.

4 hours ago

Drive-Thru Graduation, Pt. 2Bayside Church in Roseville is holding a Graduation Celebration Drive-Thru event to celebrate as many as 1,000 high school and middle school grads on Saturday, May 30, 2020!

4 hours ago

Fly Over for Make-A-Wish, Pt. 3Flyers Energy is partnering with Make A Wish Northeastern & Central California and Northern Nevada to grant Devon his wish! Devon, a 14-year-old boy in Woodland, has been battling a brain tumor and last Fall he qualified to have a wish come true and his is to visit a tropical destination! Ashley’s in Woodland with more!

4 hours ago

Fly Over for Make-A-Wish, PT. 2Flyers Energy is partnering with Make A Wish Northeastern & Central California and Northern Nevada to grant Devon his wish! Devon, a 14-year-old boy in Woodland, has been battling a brain tumor and last Fall he qualified to have a wish come true and his is to visit a tropical destination! Ashley’s in Woodland with more!

4 hours ago

Corti BrothersCorti Brothers has two new wines from the South Tyrol in Italy, which are perfect for hot summer days in Sacramento!

4 hours ago

Drive-Thru GraduationBayside Church in Roseville is holding a Graduation Celebration Drive-Thru event to celebrate as many as 1,000 high school and middle school grads on Saturday, May 30, 2020!

4 hours ago

Celebrating Yuba City SeniorsAdventure Church of Yuba City is hosting a celebration for the town’s high school class of 2020. The drive-thru event is a special moment for seniors, who will be honored and celebrated by the folks in the community. Seniors will not only be greeted as they arrive but will have a mini ceremony. Each senior will walk across a stage, have their names and photos displayed on a projector and will receive a gift bag.

4 hours ago

Fly Over for Make-A-WishFlyers Energy is partnering with Make A Wish Northeastern & Central California and Northern Nevada to grant Devon his wish! Devon, a 14-year-old boy in Woodland, has been battling a brain tumor and last Fall he qualified to have a wish come true and his is to visit a tropical destination! Ashley’s in Woodland with more!

4 hours ago

Teen’s Tunes Weekend: 90’s songsTina challenges the Good Day crew to another round of Teen’s Tunes.

4 hours ago

Art and Music CenterEveryone must stay at home, social distance and wear masks, which is a bit depressing. But the Art & Music Center in Rio Vista is offering virtual MUSIC LESSONS!! Yep, you can sign up for guitar, bass guitar, ukulele or piano lessons and take lessons with our amazing and very talented music instructors.

5 hours ago

Tell Me Something GoodThe Host’s are sharing your good news!

5 hours ago

Memorial Day Lawn ArtNew Ground Technology in Pleasanton is creating works of art on patches of grass! With high-definition imagery, this area company was able to salute and our honor the men and women who paid the ultimate price for our country on Memorial Day. Jordan’s talking to the local owner to learn more about the process and this special message they’ve printed on the Spring Valley Golf Course in Milpitas.

5 hours ago

Backbone CaféOrganic Backbone Cafe is reopening! Paleo? Vegan? Keto? Omni? They accommodate all these diets! They also have very healthy beverages like Golden Goddess, Dragons Blood, Vegan Mocha and Honey Aid. Tina’s chatting with the chef about their delicious food and new hours!

5 hours ago

Seniors in the Ocho 5/30/20, Pt. 2We know graduations are being cancelled all around the country, so we want to make sure your Seniors (high school or college) get a special shout-out on Good Day! Send your pictures in to [email protected], with the subject line “Seniors in the Ocho”.

5 hours ago

Tina’s Banana Lumpia Pt. 2Tina is stepping into the kitchen to make her famous Lumpia. This time it’s “BANANA LUMPIA”

5 hours ago

My Peaceful Patio, PT, 2JR and Theresa have been working on their patio for over ten years! Our second and last stop is the oasis of a former Calling All Dreamers contestant, who also happens to have a glass shack!

5 hours ago

NAMIWalksEvery year, the National Alliance on Mental Illness (NAMI) and its state and local affiliates come together through NAMIWalks to raise mental health awareness and funds to support resources in local communities. Due to the coronavirus, they are holding the event virtually and continuing the NAMIWalks tradition.

5 hours ago

1 Person Arrested After George Floyd Protests In SacramentoSeveral officers were injured by items being thrown at them, Sacramento police say.

6 hours ago

Seniors in the Ocho 5/30/2020We know graduations are being cancelled all around the country, so we want to make sure your Seniors (high school or college) get a special shout-out on Good Day! Send your pictures in to [email protected], with the subject line “Seniors in the Ocho”.

6 hours ago

Tina’s Banana LumpiaTina is stepping into the kitchen to make her famous Lumpia. This time it’s “BANANA LUMPIA”

6 hours ago

Hammer & Stain of LodiIt’s National Creativity Day! Hammer and Stain of Lodi was founded to help fill the void of sip & paint industry that had the right idea but produced a less than worthy wall hanging most of the time. The social aspect of crafting together in a fun environment and virtually fail-safe process to ensure wall worthy projects that anyone could be proud of!

6 hours ago

Music Minute: Britney SpearsJordan has the music news making headlines today in the Music Minute!

6 hours ago

4 places to enjoy a healthy lunch – Kinston Free Press

Editor’s note: Due to COVID-19 restrictions, please check with individual businesses for current hours of operation.

Whether you’re looking for healthier alternatives for old favorites or hoping to spice up your lunch order with something a little off the beaten path, these Eastern North Carolina restaurants will have you returning again and again.

1. Vine Cafe

3329 Martin Luther King Jr. Blvd.

New Bern, NC 28562


Hours: Open Sunday through Saturday 10 a.m. to 8 p.m.

No matter what lifestyle eating plan you’re following, Vine Cafe has something to offer. The restaurant specializes in creating food and drinks designed to taste good while improving health through nutrition, with an overarching goal to help customers with the battle between health and convenience. Some of the hottest menu items for staying on track with any diet are Vine’s power bowls featuring chicken, tuna, salmon or a vegetarian option. The menu also boasts sandwiches, flatbread pizzas, salads, wraps, other entrees, gluten free desserts, juices and smoothie bowls. Customers wanting extra help outside of their visit to Vine Cafe can purchase meal prep kits following any type of diet from pescatarian to keto.

2. Forkful

1130 Western Blvd.

Jacksonville, NC 28546


Hours: Open Monday through Saturday 11 a.m. to 8 p.m. and Sunday 11 a.m. to 6 p.m.

Forkful takes fast, casual dining to the healthy side with its bowls and wraps where customers can choose from a lettuce, spinach or rice base and add protein and other healthy toppings. Some favorite combinations are already created on the menu including the Herbin’ Shrimp with herb butter shrimp, white rice, spinach, plum tomato, red onion and walnut pesto. Forkful also serves sandwiches, chips and salsa, and one of its claims to fame – fresh made-in-house hummus. It’s best selling dessert is its carrot cake, which is gluten free, topped with pineapple frosting, carrots and craisins. Add a milk or fruit tea to complete a healthy lunch.

3. Clean Eatz

1843 Lejeune Blvd.

Jacksonville, NC 28546


Hours: Open Wednesday through Friday 11 a.m. to 7 p.m., Saturday 11 a.m. to 3 p.m., Monday 9 a.m. to 7 p.m. for regular meal plan pickup, Tuesday 9 a.m. to 7 p.m. for special request pickup and Sunday 11 a.m. to 3 p.m. for regular meal plan pickup.

It’s no secret that cauliflower has become the healthy alternative to many popular foods that would otherwise be high in carbs or fat. Clean Eatz takes cauliflower to the next level in its buffalo cauliflower and cauliflower rice as a base in its popular bowls. The create-your-own bowls are similar to other fast, casual restaurants where customers choose a base, protein and toppings. Clean Eatz also puts a healthy twist on burgers, wraps, flatbreads, sandwiches and even nachos, using sweet potato “chips” instead of traditional tortillas, and cafe meals include complementary naturally flavored water, with enhancements like lemons or strawberries and kiwi, or unsweet tea. The restaurant offers meal plan options for pickup with a balance of protein, carbs and fats.

4. Peach House

412 W. Vernon Ave.

Kinston, NC 28501


Hours: Open Monday through Friday 9 a.m. to 3 p.m.

For a more casual, homey-feeling dining experience, the Peach House serves up healthy wraps, pitas and sandwiches made with fresh ingredients. The Peach House was established in 1987 when the traditional home was converted into the cafe that serves soup and salads and paninis. Small tables are nestled throughout the home for a dining experience with great food that feels like it could be in your own living room. After a healthy lunch, Peach House is well known for its sweet treats, especially the peach cobbler.

Intermittent fasting: everything you need to know from 16:8 to 5:2 – T3

In this article, we’ll try to explain the basics of how to lose weight with fasting and also touch on what fasting is in the first place, is fasting safe, what can you eat when you fast and provide you with some fasting tips on how to start this type of diet, even today. It’ll help you get fit in 2020.

We can assume two things about people reading this article:

1. You are interested in fasting
2. You would like to lose some weight

The most popular type of fasting for weight loss is the 16:8 diet, but the principles can be applied in various ways. We also recommend reading our story on how to lose weight fast, which provide you with some handy tips about the topic. Let’s not forget, we also covered keto diet, as an alternative.

Exercising is also a great way to lose some excess weight and – you’ve guessed it! – we have things to say about that, too: we can help you to get into running with some super couch-to-5k training tips as well as resistance training plans, like our two-day push-pull plan or you can also try our beginner calisthenics workout plan.

• Lose weight with keto: COMPLETE 1-week keto diet meal plan plus what you can eat on ketogenic diet

Without further ado, let’s get right into it.

IMPORTANT: if you have a history of eating disorders, have loads of extra weight, are pregnant or just concerned about starting fasting in general, please consult your doctor before you start fasting. it is always better to be safe than sorry, especially when it comes to health-related issues. Also, children are not advised to fast. Please be sensible.

How to lose weight with fasting

Fasting is a type of cyclical diet regime

(Image credit: Getty Images)

What is fasting?

To clarify, when we talk about fasting here, we mean intermittent fasting. Intermittent fasting is a cyclical calorie intake routine that alternates between periods of no food intake (a.k.a. fasting) and periods of calorie consumption (any other time outside the fasting period).

Lose weight at home: avoid these 5 types of food if you want to drop weight fast

The most popular way of fasting is the 16:8 diet method, when you fast for 16 hours and only eat in an 8-hour window. There are other fasting techniques, such as the 5:2 diet, where people largely – but not entirely – skip eating for two days during the week. There are also more extreme versions, which we don’t recommend.

Fasting has been scientifically proven to be a useful tool for lose weight, if for no other reason, because you naturally eat less if you restrict your consumption for fewer hours a day. This will also give your body time to repair, since it’s not preoccupied with the digestion and storage of food.

How to lose weight with fasting

A balance diet is still very important, even if you aren’t planning on fasting

(Image credit: Getty Images)

How to start fasting

The most popular way of fasting is the aforementioned 16 8 diet method. This way, you reduce your calorie consumption window from infinity to 8 hours a day. For the remaining 16 hours, you can still drink water (and you should drink water, plenty of it), black coffee and green tea.

The easiest way to get into fasting is to introduce the concept to your body gradually. By not jumping right into it, you are more likely to stick with it and turn it into a habit, which will help you effectively keep down the lost pounds.

Start off by not eating anything from 8 PM until 8 AM the next day. With this, you are already limiting yourself to eat only for 12 hours a day, and even better, you will sleep through most of it.

Over a period of a week or two, gradually increase the fasting window from 8 to 12 hours, by adding an extra hour in either in the evening or the morning. The most common way is to do a 16-hour fast is to stop eating at 7-8 PM and finish it at 11 AM-12 PM the next day.

You can start fasting at any point, no need to wait until the 1 January. The sooner you start the process, the earlier you will see results. Easy as that.

How to lose weight with fasting

Avoid processed food, bad carbs, unhealthy fats and added sugar

(Image credit: Unsplash)

What can you eat during fasting

It is recommended not to take in any calories during fasting, only liquids. Water is something you should drink anyway, but it is especially important to drink plenty of water when you fast. Black coffee and green tea are also permitted during the fasting phase, but don’t overdo them. They both contain caffeine so over-consumption can lead to unwanted side effects.

As for outside the fasting window, there is no restriction of what you can or cannot eat, but it is recommended to avoid processed and fast food as well as excessive alcohol consumption. In general, try not to cut back on calories too much, especially at the beginning, to help your body adjust better.

Once you used to fasting, you can introduce other changes in your diet, like avoiding added sugar, food with high glycemic index, bad fats and so on. Try to plan ahead on what will you snack on when cravings arrive, because they will most definitely come at some point during the day. Protein and nutrition bars are a great way to combat cravings throughout the day.

How to lose weight with fasting

Fasting is safe, especially if you don’t go crazy from Day 1 (or ever)

(Image credit: Getty images)

Is fasting safe

Fasting is safe as long as you don’t overdo it. If someone go from a high-calorie and high-sugar diet to not eating for 16 hours, they will feel dizzy and jittery, due to the withdrawal effects from their previous dieting habits.

As with any diet, be sensible when you start fasting. As mentioned above, try gradually increasing your fasting window and try not to cut too many calories from one day to another. By not eating for 8-12 hours, you will naturally take in less calories, without any other restrictive factors.

Once you are comfortable with fasting, you can try and switch to healthier diet overall. The key is, as before, to be unhurried with the process, and swap bad things out one at a time.

For example, instead of having a Mars bar, have a protein bar in the afternoon or instead of having a triple shot vanilla latte with extra cream after lunch, have a smaller cappucino. And of course, instead of having a side of fries, have some baked potatoes or even better, baked sweet potatoes.

By cutting added sugar out of your diet, you can also avoid the highs and lows you feel when you eat the sweet white substance. We’ll discuss this in another article.

how to lose weight with fasting

Start with some light exercising at the beginning

(Image credit: Getty Images)

Can you work out when fasting

It is safe to work out after the initial transition period.

It is not recommended, however, to start working out heavily as soon as you start your new fasting diet. This is especially true to people who go from a high-sugar diet to fasting. The withdrawal symptoms from taking less sugar is not a safe way to start working with heavy weights.

Light exercising is permitted even at the beginning, let it be some jogging or easy cycling. Again, it is important not to put your body under too much stress.

If you are planning on gaining muscle mass, you can still benefit from fasting, but probably not the 16 8 diet method. You might want to try going a day or two without eating a week, to rid your body from toxins. Ideally, fast on your rest days so it won’t effect your performance in the gym.

If you would like to work out on fast days, take some BCAAs to aid muscle repair. BCAA powders and pills contain no calories and therefore won’t break your fasting period. Needless to say, mix it water and not milk or milk substitutes.

Supplements like creatine and Nitric Oxide pills (a pre workout that contains no stimulants) are also safe to consume during fasting since they contain no calories either.

How to lose weight with fasting: summary

Fasting is an excellent way to lose weight and to rid your body of toxins. Even better, you naturally lower your calorie intake by not allowing yourself to eat whenever you want to. This can not only help you lose weight without much effort, it will also help you practice some discipline over your own body, keeping your mind in control over your cravings.

As with all dieting methods, being sensible is key when it comes to fasting. Don’t try to change everything too fast; allow your body to adjust to the different requirements. If you would like to further aid your weight loss, you can also introduce some light exercising when you begin fasting, like easy jogging or light cycling, which in turn will also release serotonin on your body.

At the end of the day, it is all about achieving and maintaining a balanced lifestyle and bodyweight and reap the long term benefits of being happier and healthier.