Going On a Keto Diet Is Easier Than You Think

A lot of people give themselves all sorts of reasons why they should not go on a diet. Believe me, I understand this process. After all, you've grown accustomed to eating what you like to eat and living the way you want to live.

Change, for most of us human beings, is very hard. It's not like we don't understand why we need to change. Usually, this isn't the case where we are unclear as to the benefits of changing, but let me be clear, desiring change is one thing, actually going through with it is another matter entirely.

It's too easy to just stick with what you know. It's too easy to just continue down the path you're on, but the problem is if you have gone diet after diet and nothing seems to work, and you know that your current meal plans are not doing you any favors, you're going to have to step up. You're going to have to pull the trigger at some point and go on the keto diet if you've been meaning to for all this time.

Transitioning is not as hard as you think

Here's some good news; believe it or not, there are many food items that you already enjoy that are already keto complaint. In other words, you only need to focus on certain food items that are already on your meal plan and supplement it with other keto compliant foods. That's all you need to do to switch over.

There is no ordeal, there is no black-and-white, do or die type of moment, there's none of that. It really all boils down to building on what you already have. Maybe you like eating pork rinds. Maybe you are partial to butter. Maybe you love cream cheese. Perhaps you have a particular liking for avocado.

All of these are keto compliant ingredients, you just need to build up on them. A lot of people are unclear about this, and this is why they think that the keto diet is some sort of magical door; dark, forbidding, distant, and they feel that they have to step onto it carefully, and then it's a big momentous life decision to go through. It's actually easier than you think, because you are already keto compliant at some level or another. For some people, they are more keto compliant than others.

For example, maybe you just like a few eggs, and then everything else is carb-rich or sugary. On the other hand, maybe have a buddy who is already eating a lot of greasy, fatty foods, and really isn't all that interested in rice, bread, or potatoes. That person will have an easier time transitioning, but you already have the "seeds" of the keto diet in your current meal plan.

It's all about supplementing what you already have

One of the most common mistakes people make when they go on a diet, is that they feel that they have to turn their back completely on their old way of eating. They feel that they have to completely forget all the things that they used to eat so they can discover and adopt a whole new laundry list of dishes.

This is completely wrong, because if you play the game this way, you are going to fail again, and again, and again. Don't say I didn't warn you. The truth is, you have to work with what you. Add to your meal plan instead of taking stuff off.

When you focus on the things that you're adding, your taste buds slowly begin to change. Stuff that used to be high priority for you, fall off your priority list. Sooner or later, you transition to a completely keto-compliant diet.

It all boils down to focus. Don't give yourself any excuses to fail by cutting out foods entirely. Instead, supplement your meal plan and focus on the new keto items. This way, you train your taste buds on a gradual basis so you can eventually transition completely to the keto diet.

Now for some people, this can happen in a very short period of time; congratulations to them. But even if you are the type of person that can take a while to change your taste profile, that's fine too. Don't put yourself on some sort of timeline. Don't think that this is some sort of race.

You're not trying to impress other people. You're not trying to put on a show for others. You're doing this for yourself. If your timeline is a little bit longer, then that's fine. If you can speed things up, that's even better.

What's important is you don't put any unnecessary pressure on yourself. It's hard enough changing, don't adopt some sort of air of desperation; don't add that to the mix. If you're able to do to focus on what you have, and build on the keto foods that you are already eating and enjoying, then you will have an easier ride.

To get a powerful blueprint for adopting the keto diet, in a bulletproof way, click below.

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The Egg Is Your Keto Diet Best Friend

Let's face it, for many decades now, the egg as humble as it may look, has been demonized. There's really no other word that does justice to what so-called dietary experts and healthcare professionals have done to the egg.

Think about it, for hundreds, if not thousands of years, people have relied on the simple chicken egg for a decent chunk of their daily sustenance. It's easy to see why; eggs are normally cheap. They're very compact. They're very portable. They are also very adaptable and versatile.

You can you can turn them into souffle's. You can make omelettes. You can bake them into a wide range of dishes. You can add them as a firming ingredient. You can use it as a binder. You can also separate it between egg whites and egg yolk. There's just so many things you could do with the egg.

It is really quite a shame that for such a long time, we have been told that the egg is really bad for us. This is due to the fact that there has been such a tremendous amount of misconceptions regarding cholesterol.

Well, thanks to research within the past 10 years, we now have a clear and accurate view of the egg's effect on the human health. What is a new consensus? It turns out that the egg, while loaded with cholesterol, is actually good for us.

It not only contains a long laundry list of vitamins and nutrients and minerals, It also has a very small calorie footprint. It is also loaded with fat that makes you feel fuller for a longer period of time.

It really is quite sad that the egg, along with dietary fat and cholesterol, have been demonized throughout all these years. The reason for this, of course, is that people were distracted from looking at the real culprit.

There is a real culprit behind America's ever-expanding waistline. There is a biochemical compound to blame for the obesity epidemic that is gripping the United States, the European Union, and all other areas of the world where there is a large middle class.

This dietary culprit, of course, is sugar, also known as carbohydrates. That steaming bowl of rice that you're enjoying, or that pile of mashed potatoes, or stack of bread that you normally love to eat, they can actually cause more damage to your system than fat.

The reason for this, of course, is that people tend to eat more carbohydrates, and carbohydrates are very inflammatory. When you look at the molecular structure of carbohydrates, it is easy to see why. There are so many attraction points on the surface of carbohydrates that they soak up a tremendous amount of water.

When you eat a lot of carbs, your body soaks up a tremendous amount of water. I wish I could tell you that this is harmless; it isn't. When you have all that water in your blood, in your skin, and also affecting your nervous system, you get inflamed.

Inflammation is bad news. Not only do you develop bad skin, or you're more susceptible to pimples, and other skin blemishes, as well as wrinkles, you are also prematurely aging your body. You're putting a tremendous amount of pressure on your bloodstream, and this translates to high blood pressure and other cardiovascular issues. I can go on and on.

Arising above all of this is the humble egg. The egg has been unfairly demonized throughout the years, but the truth is, the egg is one of our dietary best friends. It definitely should be your best friend if you adopt the keto diet.

It packs a lot of clean protein, which is vital for tissue building and regeneration. It also has a low-calorie footprint, and since it's loaded with fat, it can make you feel fuller for a longer period of time.

Rediscover the egg today. If you want to switch to the keto diet, click here for a blueprint that will enable you to do so quickly and safely. Hint: The egg is part of the plan. Eating more eggs is part of the plan.

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How Much Weight Should You Expect to Lose on the Keto Diet?

Make no mistake, the keto diet works just as most other diets on the market work. Think about it. If people did not lose weight after they buy a diet book and carried out its tips and tricks, that book will soon be out of print.

The great thing about the global market for weight-loss products (and all the other markets for that matter) is that it has a self-adjusting and self-policing internal mechanism. This is called the "supply and demand." If a particular product doesn't do what it claims to do, few people would buy it. The word will get out and people would stop buying that product.

This is why I could say with full conviction that the majority of weight-loss books out there work. Most of those programs do deliver.

The problem is there are two timelines involved. You can't just focus on the first timeline. I am, of course, talking about short-term weight loss. Sure, you go on a diet and within the first three weeks, you lose quite a bit of weight. Awesome! The problem is can you sustain it so you keep the weight off for life?

Sadly, when the conversation turns in that direction, most people fail with most diets. There I said it! The reason is simple. A lot of us start to fight ourselves the moment we try to change ourselves. We're used to doing things a certain way. We have certain food habits just as we develop certain life habits. We are the products of our habits. There's no need to deny this because it's absolutely true.

We can make all sorts of excuses. We can make come up with all sorts of seemingly reasonable-sounding justifications but, at the end of the day, we are the products of our habits.

The great thing about the keto diet is that enables us to embrace these habits that we normally feel we should apologize for. If you like fatty foods, then you, like most other people, would probably be talking about feeling guilty that you eat certain things.

You might even try to sweep it under the rug. You might even try to distract people in discussions but, the truth is, you're entitled to that. That's part of your flavor preferences. That's part of who you are.

The keto diet enables you to embrace that within a certain framework. As long as you stick within this framework, your love for fatty food or food that makes you feel guilty will actually help you lose weight.

Short-Term Weight Loss versus Long-Term Weight Loss

I can say with full conviction that you can lose quite a significant amount of weight on the short-term with the keto diet. Don't be surprised if you lose ten pounds, fifteen pounds or even thirty pounds or more. If you pair your new keto diet with a moderate-exercise program, expect even more weight loss.

What really excites to me about this diet is not the short-term weight loss. Let's be honest with ourselves here. Most other diets are able to do deliver on this. Most other diets, as I have mentioned, won't be in the market if they could not deliver some sort of initial short-term weight loss.

The keto diet is no exception to this. What makes it exceptional, on the other hand, is its ability to deliver sustainable weight loss. In other words, you lose weight and you keep the pounds off. This is what makes it exciting and on this count, I really cannot give you a range of how much weight you could lose. It really all boils down to whether you can commit to sustainable weight loss using the keto diet.

If you're ready to commit and if you have decided to go on the keto diet, click the link below to download a bulletproof keto diet plan.

This plan enables you to fully prepare to maximize your chances of success with the keto diet. Please understand that, just like any other diet, if you go into the keto diet completely unprepared, chances are you will fail.

Again, we're not talking about short-term weight loss. We're not talking about the few pounds that you lose the first few weeks. We're talking about the pounds coming back as you stumble and fall later on. That's when the whole diet becomes unsustainable.

Thankfully, using our framework, you will get a bulletproof way of losing the weight and keeping it off. You have to get into the keto diet the right way, and this framework enables you to do that.

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3 Basic Mindsets That Ensure Keto Diet Success

I don't know many diets you've been through, but let me tell you, if you don't have the right mindset, chances are you're not going to succeed. In fact, if you're like most people, your experience will fit a very familiar pattern. First, you're all excited about the diet and sure enough, you follow the directions very closely.

Thanks to your careful dietary guidelines, and your eager compliance, you start losing a lot of pounds. So far so good, right? This keeps up for maybe a few more days or even a few more weeks. But sooner or later, the pounds start coming back.

Next, things go from bad to worse. You start gaining more weight than when you began your diet. Isn't the whole point of going on a diet to lose weight? Sadly, most diets are gateways, believe it or not, to additional weight; talk about a frustrating situation.

The reason why people go through this all too familiar tragic pattern is because they don't have the right mindset. It doesn't matter whether you are trying to adopt the keto diet, the paleo diet, the Atkins diet, the Ornish, or any other loss program, without the right mindset, you are playing the game to lose.

At the very least, you should adopt three basic mindsets that will ensure keto diet success.

Mindset #1 - Assume that you can do it

It's very easy to get excited about the testimonials included in many diet books. You look at the before-and-after pictures and you and you get all pumped up. Please understand that a lot of those pictures are exaggerated. In fact, a lot of books that are very shady even use photoshopped pictures.

I know it's shocking. I know that it's hard to believe that people would actually do that, but they do. So a little bit of skepticism goes a long way. Still, don't just focus on the fact that the diet can work for other people. Instead, wrap your mind around the possibility that the diet can actually work for you.

That's right, you personally, individually. If you can't understand that, and if you can't accept the likelihood of a certain weight-loss program waiting for you, then you're making things much harder on yourself. It's like trying to play basketball and trying to put the ball through the hoop.

If in the back of your head you're saying to yourself, "Other people can shoot really well, but not me," what do you think will happen? You're shooting accuracy will go down. You're sabotaging yourself. You're making things unnecessarily harder on yourself.

This is why it's really important to assume that you can achieve success with the keto diet. Not the case study pictures, not the people giving testimonials, we are talking about you. If you can't make this assumption, then it's going to be a rough road ahead for you.

Mindset #2 - Begin with what you have

One common reason why people fail with diets is because they think that they have to transform into a completely different person. Alternatively, they believe that their circumstances or their situations need to change so dramatically so as to ensure success.

When people think along these lines, they're basically just giving themselves excuses for either not trying, or for expecting bad results. Believe me, I can understand why people do this. If you have been let down by diet after diet, it's very easy to become jaded.

In fact, in many cases, it's very easy to expect failure. After all, you've gone through the familiar process of initially losing weight, and then getting it all back. It becomes an old story, and it's only a matter of time until your heart gets broken again.

This is why you think that you should change everything that you can possibly change, to lay the groundwork for ultimate success. Again, you're making things unnecessarily harder on yourself. It doesn't have to be like this. You don't have to move heaven and earth to create optimal conditions.

You know why? Conditions are never perfect. There will never be a time when your circumstances will be just right for you to ensure success. You're going to have to take that risk. You're going to have to begin with what you have.

It doesn't matter what discipline level you have. It doesn't matter what else is going on in your life. It doesn't matter whether you feel good about yourself. All that matters is that you are ready, willing and able to begin with what you have and assume that this will work for you.

Mindset #3 - Enjoy your food according to rules you choose

Another key "pillar" for keto diet success involves the issue of control. A lot of people fail with diets because they think that they are putting some sort of dietary straitjacket on themselves. For instance, they don't normally like a certain taste, but since they're switching over to a new diet, they force themselves to like a certain range of flavors.

Let me tell you, it's only a matter of time until your old self rears its ugly head. It's only a matter time until you go back to how you normally eat. This is a very frustrating situation. It's as if you are doing really well, and you're making all these changes, and all of a sudden your old self pulls you back. You end up where you began.

This is why it's really important to focus on enjoying your food. This is not an ordeal. This is not some sort of punishment. This is not some sort of situation where you feel that you are denying yourself. Instead, the keto diet should be a celebration of taste. It all really boils down to enjoying your food according to keto rules.

You have to first choose the keto rules. You have to first choose to go on the diet, and then you select based on your existing tastes. There's no need to become somebody else. There's no need to change your taste buds. There's no need to go through any of that. Instead, allow yourself to enjoy the flavor range that you are already enjoying.

Now here's the thing, even if you have a sweet tooth, you're going to have to minimize that. That's the only change, but for everything else, whether you like sour foods, salty foods, or definitely fatty foods, you should be fine. But as long as you manage your sweet tooth, you should be okay.

Keep atop the mindsets above if you want to be successful with the keto diet. I'm not going to lie you and say that you can adopt these mindsets overnight. After all, the way you see things, and the way you expect things to play out, have been with you for a long time. You've grown accustomed to thinking about food a certain way.

But if you change your mindset according to the 3 key pillars above, adopting the keto diet will become easier, and it is more likely to stick.

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Health Benefits of Yoga

By utilizing yoga for a few minutes per day, you’ll be giving your mind and body the love it deserves.  If you have been feeling low for a few days, you may decide to go out for a big fat meal or have a few drinks, but the truth is that yoga is all you need to start feeling wonderful again.

You can do yoga anywhere ... all you need is a little flat ground, and yourself and you’re all set.  Most people think that it would be a waste of time, but if you present them with the benefits below, they’ll think twice.

Improves the Body’s Flexibility

This is the reason I do yoga. As I get older, I'm finding my body is not as flexible as it was when I was younger. Practicing yoga daily not only tones the muscles in your body but also gives you more flexibility. There are several poses that can help you achieve a toned body, but the most popular is the plank position.  The plank targets your arms, legs, shoulders, and abs at the same time giving you a fantastic workout.

You don’t need years of experience to be flexible as yoga can be practiced by anyone at any time even if they haven’t done yoga before. Take time each to practice a pose like the warrior, and you’ll soon become flexible.

Increased Fitness Levels

When people think about improving their fitness levels, they’re thinking about pouring hours into lifting weights and pouring of sweat from running, but the truth is that weight and running are not the only ways you can get a good workout.

You’ll be doing strength training, and cardio in one go at your pace and in your own home.

Weight Loss

There is no need to complete hours and hours of the most demanding yoga to lose weight. You only need a few minutes of yoga to boost your metabolism, and you’ll soon see the pounds drop off. A hormonal balance needs to be restored, and yoga can help you do that which in turn allows you to drop weight.

Your levels of cortisol will also decrease, which means you’ll be less stressed and your blood sugar levels will return to normal. Doing yoga is also linked to having a strong mind-body connection which helps you become more mindful of what you eat.

Increase in Energy

If you hate drinking coffee because you need an energy boost during these busy times, then Yoga may be exactly what you’re looking for. You can take supplements, like caffeine and energy drinks work but only for a small period.

Yoga, on the other hand, can give you an energy boost when you need it most without the worry of crashing out later.

Lower Stress Levels

If you’re feeling a little stressed in the office, then it’s time to speak to your employer about possible Yoga sessions. A quick yoga session will lower your heart rate; steady your breathing which reduces cortisol levels.

Stress usually causes you to have issues sleeping, and yoga has been proven to aid those suffering from insomnia to get a good night rest.

There is many more benefits of yoga, and all you need is a few minutes in your schedule to see a difference in your lifestyle.

If you are interested in learning more about yoga and how to get started, take a look at my book Simply Yoga.

Create a Better You Though Yoga
Yoga is something different to most people. It’s quite diverse, and practitioners have different expectations when they start. That’s perfectly okay. Whether your goal is greater enlightenment, a more toned and muscular body, or relief from disease, there’s a yoga for you.

 

 

 

Will the Ketogenic Diet Make Me Fatter and Increase My Cholesterol?

Weight gain and a higher cholesterol level are two of the biggest misconceptions about the ketogenic diet. To truly understand why the ketogenic diet will help you lose weight and lower your cholesterol level, you need to know what cholesterol is, and how the body burns fat.

* Here’s why you’ll not get fatter

The ketogenic diet will not make you fat or clog up your arteries. When you’re trying to lose weight with the ketogenic diet, you must be at a daily caloric deficit of about 500 calories. This is the basic rule of all weight loss.
You must consume less calories than you expend. Since you’re at a caloric deficit, even a ketogenic diet that’s high in fat will not cause you to gain weight. However, since you’re constantly feeding your body a fat rich diet that’s low in carbs, ketosis will set in.

That means, your body will be in a state where it burns fat for fuel instead of glycogen. This is the ideal place to be in. Now your body will tap into the stubborn fat stores and burn the fat there. As a result, you’ll actually see your bodyfat percentage drop.

Other diets like the Atkins diet, paleo diet, etc. don’t really create a state of ketosis. Fat loss with those diets usually revolve around a caloric deficit and exercise, whereas the ketogenic diet transforms the way your body gets its source of fuel. That’s why the keto diet is so powerful.

* Here’s why your cholesterol level will improve

It’s time to set the record straight. Bad cholesterol is caused by inflammation within the body. Eating simple carbs such as white flour products, processed foods and sugary foods, inflames the body. In response, the body creates cholesterol to act as a form of protection for the cells.

Eating natural, healthy fats does not raise your blood cholesterol levels. A common misconception is that the arteries get clogged because they’re filled with hardened plaque due to too much dietary cholesterol. This condition is known as atherosclerosis.

The truth of the matter is that atherosclerosis occurs when the arteries are inflamed and damaged due to oxidized lipoproteins getting through the arterial wall. Once again, this is due to sugar, processed foods and other detrimental foods – NOT natural healthy fats.

The ketogenic diet encourages you to consume natural fats such as olive oil, coconut oil, oily fish (such as salmon, tuna, mackerel), avocados, olives, eggs, walnuts, etc.

All the natural fat sources recommended by the keto diet will benefit the body in many ways. These foods are rich in fats and nutrients that the body craves.

Common sense will tell us that our ancestors would have eaten these foods.
Hydrogenated food oils, sugary doughnuts, French fries, etc. were not part of their diet. That’s why our ancestors were not obese.

If your bad cholesterol levels are high, the first thing you should do is reduce the inflammation in your body. The best way to do that is by getting on a ketogenic diet. The omega-3 fatty acids from the fatty fish, etc. will reduce the inflammation.

So, what that really means is that the ketogenic diet is the answer to the problem and not the cause. You can cast all your worries aside about this diet making you fat or raising your bad cholesterol levels. Quite the opposite holds true.

Many people all over the world have lost weight and improved their health after adopting the keto diet. You can join them too. Once you give it a try, you’ll wish you had done it sooner.

Beginners Keto
No lies, no made up stats, no starving yourself. A simple straightforward approach to your body adapting to eating fat-based foods transforming you into a machine that melts the fat from your body.

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