Friday, 16 September 2022

Keto Diet and How to Choose The Best One

The keto diet has recently become a new and popular diet for weight reduction, increase in energy, performance, focus, and sleep.

Keto diet offers a good number of options suited to different goals, sensitivities, and lifestyles. You can choose the one that is good for you.

You're adding fat to your diet to make up about 75% of your daily calories and reducing carbs down to under 24grams of net carbs.

Fortunately, many options can help you transform the keto diet to your taste.

By selecting the kind of keto diet that's good for you, you can make some changes to get less restrictive results while still taking advantage of Keto's importance.

There are 4 types of Keto. Your choice depends on your goals and the kinds of food you want to consume to reduce your weight.

If you are new to Keto or looking for tips on using Keto for your weight reduction, this article is right for you.

1. Standard


The best and simple way to fat reduction is by going for the keto diet's standard types. There's nothing bad with deciding to go simple and classic.

It's good to keep it easy and less cumbersome with the standard type that the normal average keto consumer follows, mostly when a study has backed up its good results regarding weight loss and blood sugar stabilization.

The standard version allows you to keep fat consumption as high as 80 percent of calories derived from fat and food low in carbs at about 24 grams. 

So, let's begin! 

There are 4 main variations of the ketogenic diet, all backed by study or research for arriving at a good result like an increase in energy, weight loss, muscle building, and excellent workout performance.

1.    Standard

2.    High-protein

3.    Cyclical

4.    Targeted

There are few other keto diet Variations such as:

  • Clean Keto
  • Lazy/dirty Keto
  • Very low carb keto
  • MCT oil keto
  • Well-formulated Keto
  • Calorie-restricted Keto
  • Eco keto
  • Vegan Keto

 Let's discuss more on each of these types of Keto and how it can impact our lifestyle. 

Below are the foods keto standard type offers you? They are keto basics to help you get started. You derive your fat from these sources:

  • Grass-fed butter
  • Meat
  • Avocado
  • Fatty fish
  • Nuts
  • And seeds

You must avoid taking sugar, high – carb foods, legumes, beans, junks, and whole grains.

The main advantage of Standard Keto is weight loss, good sleep, more energy, and general body well-being.


2. High Protein

High Protein

If you are thinking about reducing fat on the keto diet and undertaking muscle building, you will need this type if you are lifting 4-6/week.

The high-protein keto-type involves taking more protein. This works well after a body training session to assist in repairing your damaged muscle and increase strength. 

Instead of having protein for twenty percent or more of calories, it will be higher at thirty percent of calories, with the other sixty-five percent for carbs and fat.

According to the study, this little increase can work for your body training and muscles.

A better way to achieve this is by adding two to three oz. of a piece of food rich in protein like chicken, fish, or steak to your food. 

So, instead of eating a three oz piece of chicken, you might have five oz. at the meal.

In terms of what you get to eat, you'd eat the same foods as you would on standard Keto-type, just larger servings of protein, with protein that's spread throughout the day in meals and snacks and to help produce more muscle.

The Benefit of making use of the High-Protein Keto is that it enables you to shed weight and increase body energy for a more excellent performance.


You must check your protein quantity intake because too much of everything is bad.


3.  Cyclical

Cyclical Keto

Cyclical Keto is another version of Keto available for achieving similar weight loss results using the carb method instead of protein.

This method involves consuming more carbs on training periods or using your net-carbs allowance during the workout so that you might finish them after and before to power your activity.

To achieve this:

Add more carbs of about 10 grams before work out and after the workout session to give more energy and enhance muscle repair. This will help you achieve twenty grams of carbs every day.

Using this method means you must add crackers or a protein bar with some nut butter during post-workout or pre-workout. Add more snacks containing carbs to your diet each day. 

Form a habit of consuming a protein bar before or after a workout. The bar might contain 100 or so healthy calories, with about 11-15 grams of protein for building muscle.

The disadvantages of this version is that you are consuming more carbs, so you must learn to split these carbs to avoid weight gain.


4. Targeted

Targeted Keto

Targeted Keto, also known as Well-Formulated Keto, is similar to a cyclical type of Keto.

When you are breaking a sweat, you might want to target some carbs.


Targeting carb consumption at a specific period to best utilize them for fuel and not store them as fat or increase in blood sugar level.

What makes targeted Keto different from the cyclical Keto is that it is targeted around the workout, making the whole process less cumbersome.

Targeted keto-type uses your carb stored when the energy source is most needed; you need carbs to supply power if you like to take some junks or be involved in high-intensity training.

Food types for this keto version are similar to the standard keto types.

But the carbs must be taken according to workouts. It's essential you also add to your carb budget.

It's advisable to eat your carbs for at least thirty minutes or more before your daily workout to gain your energy.

The main side effect of using this method is that you will be consuming more carbs quickly.

In conclusion

We have discussed Keto's types and how you can choose the right one, choose the one that is convenient for you, now go-ahead to prepare a keto diet using the free keto book. And enjoy the moment!


Thursday, 14 July 2022

3 Best Exercises For All Pregnant Women


3 Best Exercises For All Pregnant Women

These days, many women have realized the benefit and importance of good daily exercise for pregnant women.

Exercise will not only assist you in preventing those awful joint and back pains and enhance your breathing and helps to achieve less painful labor.

In addition to this, It also helps you to regain your normal body shape after delivery.

However, not all exercises are good for pregnant women.

There are some lead to unnecessary strain on you and also affect the condition of the baby.

Exercises you must avoid as a pregnant woman are those that require you to:

  • Bounce or stretch unnecessarily
  • Lie on your back
  • Engage in contact sports like football, basketball, volleyball, etc.
  • Put strain on your abdominal region
  • Hold your breath for more than 1 minute 

Now, it is advised able you consult your doctor before you engage yourself in any exercise. 

Thus, you will be able to get useful advice about things to do.

After contacting your doctor, you can also try these three simple exercises for every pregnant woman. 

These exercises can be performed at least three times a week(ensure you do a 5to 15 minutes of cycling or warm-up walking to enable your blood to flow and prevent any injury)


1.  Buttock Leg Lifts

Buttock Leg Lifts

This is the first exercise we shall be discussing. All you need to do is

  • Go down with y knees and our hands touching the ground
  • Ensure your back is flat.
  • Then lift your right knee and stretch forward.
  • Stretch your right leg backward and make it very straight.
  • Do  the same in the opposite direction, left leg, right arm
  • Right leg, left arm.
  • Do this about ten times on each leg; you must ensure your back is straight.

 This exercise helps the gluteal muscles (i.e., your butt) to be stronger.

2. Pelvic Tilt Exercise

This exercise is also known as the cat stretch. To do this exercise:

  • Let your knees and hands position your abdominals down to enable your back arches to go downwards.
  • Secondly, tighten your abdominals in an upward position so that your back arches will move upward slightly, just as a cat would.
  • You can repeat this ten times in a continuous pattern and ensure you breadth slowly.

This exercise for all pregnant women will work your abdominals and lower back.


3. Wall Squats Exercise


Wall Squats Exercise

Wall Squats Exercise for pregnant women is good for your butt, lower back, and thighs.

  • Separate your feet shoulder-width apart and let your backrest the wall,
  • Then slowly lower your body until you position yourself at a right angle to the floor.
  • With good control over your body, return to your initial position and control your breathing by inhaling as you move down and exhaling as you move up.
  • You can do this 10-12 times, depending on your strength. You can do this even with or without the help of body balls.

In conclusion, you can get fit for your pregnancy: there are other simple exercises to help you look great & feel energized through your pregnancy.

Monday, 17 August 2020

9 Amazing Health Benefits Of Drinking Apple Cider Vinegar

9 Amazing Health Benefits of Drinking Apple Cider Vinegar
9 Amazing Health Benefits Of Drinking Apple Cider Vinegar

Have you ever heard about apple cider vinegar? Recently, many seem to be talking about the amazing health benefit of drinking apple cider vinegar regularly.

What Is Apple Cider Vinegar?

Apple cider vinegar is one of the common kinds of vinegar made from fresh apple juice. It's a fermented apple juice.

How To Make Your Apple Cider Vinegar?

Apple cider vinegar is very easy to produce, all you need to do is crush some apples, extract the juice and expose to yeast, this action will make the apple juice get fermented and later turn into alcohol.

Why Should You Drink Apple Cider Vinegar?

Apple cider vinegar gives you a lot of amazing benefits, and it contains lots of amazing nutrients. 

We shall be discussing this in a few seconds. Aside from the usual health benefits, this vinegar reduces weight and improves the entire well-being of the body system.

The reason why apple cider vinegar is found almost everywhere is
that many are looking for ways to improve their health condition.

Below are the reasons and benefits of apple cider vinegar and why it's good to include it in your daily diet.

  1. Apple cider vinegar helps you reduce the blood sugar level in your body (Good for diabetic patients)
  2. When you take it regularly, it will improve the sensitivity of your insulin.
  3. Apple cider vinegar improves your digestion.
  4. Apple cider vinegar will increase your satiety and helps reduce excess weight in your body.
  5. Also, it will help lowers your cholesterol.
  6. If you need to reduce your blood pressure and improve your heart's health, you must always drink apple cider vinegar.
  7. Are you battling with belly fat? Apple vinegar can help reduce stubborn belly fat.
  8. When you include this vinegar in your diet, it prevents you from the risk of having Cancer.
  9. Apple cider vinegar keeps your skin fresh.

Amazing Nutrients In Apple Cider Vinegar

Apple cider vinegar contains some benefit that improves the healthy condition of the body.

Let's look at all the nutrients in apple cider vinegar.
 List of nutrients in Apple cider vinegar:

·        Iron
·        magnesium
·        phosphorus
·        amino acids
·        manganese
·        antioxidants
·        Little calories

Apple Cider Vinegar For Improving Body Weight Loss

Do you know that apple cider vinegar helps reduce weight? Most consumers drink apple cider vinegar to reduce weight, but they are not aware of other advantages of apple cider vinegar.

You overeat because you don't feel satisfied. Apple cider vinegar will increase your satiety and make you eat properly to achieve a healthy lifestyle.

Apple Cider Vinegar For Prevention of Diabetes

When it comes to diabetes, you need to believe that apple cider vinegar is fantastic in preventing diabetes. You should form the habit of taking apple cider vinegar regularly If you have any trait of diabetes.

Apple cider vinegar will help decrease the level of blood sugar when you didn't eat, which is suitable for diabetic patients who have a problem regulating their blood sugar level.

However, apple cider vinegar must not be used in replacement for drugs and other necessary medication. People with diabetes are advised to do body exercise and eat a balanced diet.

People with diabetes and are under medications must consult their doctor before drinking apple cider vinegar. Because it can drastically reduce the potassium level in your body, and this is dangerous to your body.

Apple Cider Vinegar For Reducing Blood Pressure And Cholesterol

Other benefits of drinking apple cider vinegar are blood pressure and cholesterol reduction. 

How does apple cider vinegar reduce blood pressure? Apple cider vinegar helps control a hormone called renin; this hormone is produced by the kidney responsible for the constriction and dilation of human blood vessels.

When these vessels constrict, the blood pressure rises. Apple cider vinegar helps to relax the vessels and improving the health condition of the blood vessels.

Also, it helps reduce the amount of cholesterol. When you drink apple cider vinegar before taking your meal, it will go along away to reduce the amount of cholesterol.

Apple Cider Vinegar Aids Digestion

Earlier in this write-up, I told you that apple cider vinegar aids digestion when you drink it regularly. It will help remove heartburn, bloat reduction, and enhance the overall digestion process.

When you are not feeling okay in your stomach, then you will know that something is wrong. You will contact uncomfortable when you have a terrible stomach digestive experience.

It's essential to treat your digestive problem as early as possible to avoid pain and discomfort.

When there is no enough acid in your stomach, it will be difficult for proper food digestion to take place, food will not be broken down and no assimilation of nutrients by the body.

 When you drink apple cider vinegar regularly, it will increase stomach acid production and improve healthy digestion.

Apple Cider Vinegar for Killing Bacteria

One of the benefits of apple cider vinegar is that it kills bacteria. You can also use it to disinfect wounds and fungus treatment.

It is an effective way of preventing infections. It kills and inhibits bacteria. Because Apple cider vinegar is used to preserve foods and fruits, many fruit juice producers now use it as a preservative agent.

Apple Cider Vinegar For Prevention and management Of Cancer

People who have Cancer will find Apple cider vinegar very helpful because it helps prevent and manage Cancer.

There are many causes of cancer in the human body. Medical practitioners still find it challenging to treat and manage Cancer.

You can manage and reduce the effect of cell growth (tumor), causing Cancer via regular intake of apple cider vinegar.

However, if you like to improve your health condition, manage or reduce the risk of having Cancer, you must know that apple cider vinegar cannot be replaced for drugs used in the treatment and management of Cancer.

Apple Cider Vinegar On Your Hair And Skin

One of the amazing benefits of apple cider is that it improves your hair's health and makes your skin appear beautiful.

Do you know the reason your hair and skin need apple cider vinegar?
·        It treats sunburn
·        It contains excellent anti-aging properties
·        It reduces and treats acne
·        Apple cider improves the health of your hair
·        It helps to fight against hair tangles
·        Apple cider also treats and prevent dandruff
·      Helps retain moisture in the hair and improves the condition of the hair cuticles

Seriously, its crystal clear that there is no ailment that apple cider vinegar cannot cure. I don't think so! However, you must be aware that it's not a good health practice to apply apple cider vinegar directly to your skin, ensure you dilute with water before you use it.

How To Drink Apple Cider Vinegar?

Since you have been exposed to the health benefits of the apple of cider vinegar, you will like to know how to drink it. But let's firstly discuss the appropriate way to drink an apple cider vinegar.

Some may not like the taste of this vinegar; you can consume it in a way that will be suitable for you. Also, you can add apple cider vinegar into your diet.

Apple cider vinegar can be taken along with some recipes such as marinade and salad dressing recipes.

Also, you can take two tablespoons of apple cider vinegar with lemon juice. Add this to a small glass of juice.

In this way, drinking this vinegar is easy, you won't feel or notice the taste of the apple cider vinegar as much, but you will get all the benefits of the vinegar and the health benefits of the other fruits juice.

Ensure you prepare your fruit juice at home to help you produce a fresh and better taste. You can also add some little quantity of honey, cayenne pepper, or cinnamon to give the mixture a pleasant taste.

You can simply add your apple cider vinegar to a glass of water if you are comfortable with the taste of apple cider vinegar.

What Quantity Of Apple Cider Vinegar Must You Drink?

You must know how to drink apple cider vinegar. You must not take it in excess or little. So, it's imperative to know the exact quantity to be taken daily. 

So, how many apples cider vinegar should you take daily?

Everyone is expected to take 15-30 ml of apple cider vinegar per day. This is one to two tablespoons of apple cider vinegar mixed with water or any liquid.

When you buy your apple cider vinegar, I will advise you to start with one tablespoon and increase two tablespoons if you don't feel any significant improvement. 

However, you must reduce the dosage if you observe any side effects. You may find it very powerful at; first you need to drink with caution!

Do you enjoy this post? Share your views about apple cider vinegar in the comments section! 

Monday, 10 August 2020

5 Protein-Rich Food Items You Must Eat to Burn Belly Fat

Have you been trying to get rid of your excess belly fat? If yes, you must start to include some foods rich in protein into your daily diet. 
Protein is known to be the king of food nutrients, and it's associated with fat reduction benefits. 

5 Protein-Rich Food Items You Must Eat to Burn Belly Fat

When you consume a right amount of protein, it keeps you satisfied and prevents overeating. It enhances your body metabolism and improves proper digestion. 

Eating more food rich in protein can reduce your intake of fatty foods, and that's the important step to effectively reduce belly fat. 

Also, when you eat more protein-rich foods, it will help improve your body stamina and improve your muscles' strength.

Read more about the benefits of eating food rich in protein for belly fat removal.

Below are the 5 protein-rich foods you must consume to achieve your desired belly shape.

  • Cottage Cheese
  • Tuna
  • Peas
  • Eggs
  • Spinach

Cottage Cheese

Vegetarians will find this food item very helpful as it helps to achieve noticeable weight loss. 

Cottage cheese is rich in protein and, most importantly, low in calories. 

Patients who suffer from diabetics will also benefit from eating this food item; it regulates and maintain body blood sugar level, improves heart conditions, and makes them have stronger and healthier bones.


Tuna is a protein-rich fish. It contains low calories. Tuna is one of the best options for body fat reduction and is available globally. It also improves the cardiovascular health condition of the human body.


Green peas contain a large amount of protein that helps reduce fats and enhances weight loss in the human body.

Notably, you will get about 5 grams of protein from every 100 grams you consume and also contain just 81 calories.


Daily intake of eggs can make anyone shed excess belly fat. They are associated with satiety and improved metabolic activities. 

When you consume eggs in the morning during breakfast, it can prevent you from consuming calorie-rich foods that affect the body.


This is one of the most vegetables rich in protein. It's a nutritious green leafy vegetable food item. Notably, 300 grams of raw spinach will contain 60 calories and 27 gm of proteins. 

Spinach is also useful for maintaining good eye health and reduces blood pressure levels.

Also, it reduces oxidative stress too.

These are some of the best protein-rich foods that help to reduce belly fat. 

Daily intake of these protein-rich food items will help you achieve your desired belly shape.