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Symptoms and causes of PCOS

Symptoms and causes of PCOS

Symptoms of PCOS include excess hair (hirsutism), loss of scalp hair, acne, weight gain, difficulties with fertility, increased anxiety and depression, and irregular or infrequent periods. There is also information about the possible causes of PCOS and other health problems related to PCOS.

Up to 21% of women in some groups, eg. Indigenous Australians have PCOS polycystic ovary (ovary) syndrome, which is a hormonal disorder. It affects 12-18% of women of reproductive age and up to 21% in some high-risk groups, such as indigenous women [1].

PCOS can be a complex condition to identify because there are several symptoms and it is not necessary to have all of them to be diagnosed with PCOS. Very few women have the same set of symptoms. The name “polycystic” suggests that you may have multiple “cysts” in your ovaries, but not all women who have PCOS have multiple “cysts” and not all women who have multiple “cysts” have PCOS. The term ‘cysts’ is a bit misleading. Cysts are not really cysts but partially formed follicles that each contain an egg.

What are the signs and symptoms of PCOS?

Many of the symptoms of PCOS are caused by high levels of androgens circulating in your body, causing a “hyperandrogenism”. Androgens are also called ‘male’ hormones, and the main one is testosterone. All women produce small amounts of androgens in body tissues, including the ovaries and adrenal glands. High levels of androgens can prevent ovulation and affect the menstrual cycle.

It is also believed that the hormone insulin is an important part of the development of PCOS. Insulin is needed in the body to control blood sugar, and it is believed that “insulin resistance” is a key part of the development of PCOS. Insulin resistance means that some parts of the body are “resistant” to insulin, which means that more insulin than normal is needed to keep blood sugar in the normal range. This means that insulin levels are often high or that the body does not respond normally to insulin. This in turn can affect the function of the ovaries, including the production of hormones and ovules.

 PCOS symptoms may include:

Periods and fertility Hair and skin Mental and emotional health Sleep

There are no periods or periods that are:




Immature ovarian eggs that do not ovulate.

Multiple cysts in the ovaries.

Difficulty getting pregnant

Excessive facial and / or body hair (hirsutism)

Acne on the face and / or body.

Hair loss of the scalp (alopecia)

Patches of darkened skin (acanthosis nigricans)

Humor changes



Sleep apnea (a sleep disorder in which abnormal pauses of breathing occur during sleep)

The symptoms of PCOS come in many different ways. Some women will only have some or mild symptoms, while others will have severe symptoms.


Although some women with PCOS have regular periods, high levels of androgens and also the hormone insulin can interrupt the monthly cycle of ovulation (when the eggs are released) and menstruation.

If you have PCOS, your periods may be ‘irregular’ or stop altogether. In some girls, PCOS is a cause of periods not starting. The average menstrual cycle is 28 days with an ovulation, but anywhere between 21 and 35 days is considered “normal”. An ‘irregular’ period cycle is defined as:

Eight or less menstrual cycles per year.

Menstrual cycles greater than 35 days.

As menstrual cycles lengthen, ovulation can stop completely or only occasionally. Some women with PCOS also experience more intense or milder bleeding during their cycle.

Excess hair (hirsutism)

Hirsutism is the excess of hair on the face and body due to the high levels of androgens that stimulate the hair follicles. This excess of hair is thicker and darker. Hair usually grows in areas where it is more common for men to do so, such as the sideburns, chin, upper lip, around the nipples, lower abdomen, chest and thighs.

Up to 60% of women with PCOS have hirsutism [2]. Women with PCOS of ethnic groups with a tendency to have darker body hair (for example, the populations of Sri Lanka, India and the Mediterranean) are often more affected by hirsutism.

Hair loss (alopecia)

For some women with PCOS, the high level of androgens causes the loss or thinning of the hair on the scalp in a “male” pattern: a line of frontal hair in retreat and getting thinner on the top of the scalp.


If you have PCOS, the higher level of androgens can increase the size of the oil-producing glands in the skin, which can cause an increase in acne. Acne is common in adolescence, but young women with PCOS also tend to have more severe acne.

Reduced fertility

High androgen levels and high insulin levels can affect the menstrual cycle and prevent ovulation (the release of a mature ovum from the ovary). Ovulation can stop completely, or it can happen irregularly. This may make it harder for women with PCOS to conceive naturally, and some women may also have a disease.

Risk of miscarriage. However, this does not mean that all women with PCOS are sterile.

Many women with PCOS have children without the need for medical treatment for infertility. Others may require medical assistance. But in general, women with PCOS have the same number of children as women without PCOS (Joham, Human Reprod, 2014).

As overweight can increase fertility problems, it is important to exercise regularly to maintain a healthy weight and / or prevent weight gain. For those who are overweight, even 5-10% weight loss will improve fertility.

Psychological effects

Depression and anxiety are common symptoms [3] of PCOS. Approximately 29% of women with PCOS have depression compared to 7% of women in the general population and even more women with PCOS will have anxiety: 57% compared to 18% of women in the general population [ Four. Five].

There may be some link with hormones and PCOS, but more research is needed in this area before we can understand why and how hormones affect mental well-being in PCOS.

Addressing hirsutism, severe acne, weight changes and fertility problems can affect your body image, your self-esteem, your sexuality and your femininity. This can increase depression and anxiety levels. Problems with fertility can have an impact on your mood, especially if fertility has been a concern for a long time.

In addition to all this, a late diagnosis of PCOS and problems with weight control can make you feel discouraged and helpless. This creates a negative cycle, making it harder to take charge of your health and live the healthiest lifestyle you can.

What causes the SOP?

Although the cause of PCOS is unknown, it seems that there are connections to family history, insulin resistance and lifestyle or environment.

Family history

Immediate female relatives (ie, daughters or sisters) of women with PCOS have up to a 50% chance of having PCOS. Type 2 diabetes is also common in the families of people with PCOS. So far, it has not been found that a single gene causes PCOS, so the link is likely to be complex and involve multiple genes.

Insulin resistance and lifestyle

One of the functions of insulin is to prevent blood glucose levels from rising after eating. If you are resistant to insulin, your body does not use the available insulin effectively to help keep your glucose levels stable.

Because insulin does not work effectively, the body produces more insulin. These high levels can increase the production of androgens such as testosterone, in the ovaries. This contributes to excessive hair growth and acne, and can contribute to symptoms such as irregular periods, ovulation problems, excessive hair growth and acne.

Insulin resistance is present in up to 80% of women with PCOS. It may contribute to an increased risk of developing type 2 diabetes and cardiovascular disease.

Insulin resistance is caused in part by lifestyle factors, including overweight, due to diet or physical inactivity. While women without PCOS who are overweight may have this form of insulin resistance, women with PCOS are more likely to have a particular form of insulin resistance caused by separate genetic factors of insulin resistance associated with insulin resistance. overweight. That means that thin women with PCOS may also have insulin resistance.

This means that women with PCOS may have:

Insulin resistance as a result of genetic factors.

Insulin resistance as a result of overweight (related to diet and inactivity)

A combination of these two factors.


Being above a healthy weight worsens insulin resistance and PCOS symptoms. Some women with PCOS report that when they have a healthy weight, they do gather symptoms such as menstrual irregularity or excessive hair growth. These symptoms only appear once they gain weight. A healthy lifestyle with nutritious foods and physical activity can help treat PCOS and prevent it.

Health problems linked to PCOS.

Women with PCOS seem to have an increased risk of developing the following health problems during their lives:

Insulin resistance (if they do not already have it).

Type 2 diabetes

Cholesterol and abnormalities in the blood fat.

Cardiovascular diseases (heart disease, heart attacks and strokes)

Endometrial carcinoma (cancer)

For more information on these problems, see our website about PCOS complications.

Sleep apnea

Women with PCOS, especially when they are overweight or are insulin resistant, may be at an increased risk of developing respiratory disorders or sleep apnea. Sleep apnea occurs when the upper airway is obstructed during sleep. The excess of fatty tissue in the neck can partially block the airways, which leads to loss of sleep, fatigue, fatigue and reduces the quality of life.

If you suspect that you may have PCOS, it is important that you see a doctor. You can be referred to a specialist such as an endocrinologist (hormone specialist) or a gynecologist to get more detailed evaluations. An early diagnosis can help control the symptoms of PCOS and reduce the potential long-term health risks posed and PCOS.

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Why is my period so heavy?

Why is my period so heavy?

Many women often have days of high flow and cramps when they have their period. But it is not common to have the medical condition known as menorrhagia, which means “intense periods.”

If you have this problem, your flow will be so heavy that you will need to change your tampon or pad every hour for at least a whole day, and you will also have cramps so severe that they will not allow you to do your job. habitual activities.

Intense periods are sometimes caused by subtle health problems, and can lead to other health problems. If you soak a pad or tampon about every hour, talk to your doctor. She may be able to help.

The symptoms

Some women have heavy periods all the time, from their first menstrual flow. Others may begin to have heavy periods after having normal periods for years or decades.

It is always advisable to talk about your abundant periods with your doctor, especially if the problem is new to you. It may cause anemia (low levels of red blood cells), which can make you feel weak, tired or out of breath.

Women who have menorrhagia may have to:

• Change pads or tampons at least once per hour for a whole day or more

• Change the pads in the middle of the night.

• Use two pads at a time to control heavy flow

They can also:

• Jump things that you like to do, due to painful cramps.

• Pass blood clots that are the size of rooms

• Have periods that last more than 7 days.

• Feeling tired or out of breath

• Bleeding between periods

• Bleeding after menopause.


There are many reasons why some women have long periods. These are some common causes:

Hormonal problems Each month, a lining builds up inside your uterus (womb), which shed during your period. If your hormone levels are not balanced, your body can make the coating too thick, leading to heavy bleeding when it comes off the thicker lining. If you do not ovulate (release an ovum from an ovary), this can also reduce the hormonal balance in the body, leading to a thicker lining and a heavier period.

Growths in the uterus (womb). Polyps are growths within the lining of the uterus. Fibroids are benign (non-cancerous) tumors that grow inside the uterus. Both can make their periods much heavier or last longer than they should.

Certain IUDs Many women use a small intrauterine device (IUD) for birth control. If your IUD does not contain hormones, it can make your periods heavier.

Problems related to pregnancy. In rare cases, after the sperm and the egg are found, the ball of growing cells is implanted outside the uterus instead of inside. This is called an ectopic pregnancy. It can never be a viable pregnancy, and it can cause serious health problems, such as heavy bleeding, which can be confused with a heavy period. A miscarriage, which is when an unborn baby dies in the womb, can also be the cause of heavy bleeding.

Some female cancers. It is rare, but cancer of the uterus, cervix, or ovary can cause excessive bleeding in some women, which may seem like an intense period.

Bleeding disorders They are not common, but coagulation disorders, which are common in families, make it difficult for a person to stop bleeding when they have been cut. They can also make a woman’s period heavier and make it last longer.

Certain medications Anticoagulants or medications that fight inflammation can cause heavy periods.

Some health problems Women who have any of these conditions can have abundant periods:

• Endometriosis

• Thyroid problems

• Pelvic inflammatory disease (PID)

• Kidney disease

• Liver disease


Your doctor will ask about your medical history and ask you to describe your symptoms. You will also have a physical exam and may need to order tests, such as an ultrasound, a Pap test, or blood tests. You can also take a sample of the tissue that lines your uterus. After she rules out other health problems, she may be able to diagnose you with intense periods.


Your doctor may be able to treat your long periods with these methods:

Birth control options. Taking birth control pills can upset the balance of hormones in your body, which can put an end to intense periods. Obtaining an IUD that emits hormones is another option that can help relieve your periods.

Certain drugs Your doctor may prescribe medications to reduce the flow of your heavy periods.

You may only need to take the medication when you have your period.

Surgery. If your doctor finds that you have polyps or fibroids, you can reduce or remove them. This can stop the heavy bleeding.

Removal of the lining of the uterus. There are different ways that doctors can do this. The simplest procedure, called dilation and curettage, or D & C, only removes the outermost layer of the lining of the uterus. It often stops intense periods, but some women need to do this more than once.

Other procedures (called endometrial ablation and endometrial resection) permanently remove or destroy the lining of the uterus. Women have much lighter periods later. Keep in mind Keep in mind that doctors advise women not to get pregnant after an endometrial ablation or resection. You will still need to use a contraceptive method because these treatments are not a form of contraception.

Hysterectomy. In extreme cases, you may need this surgery, which will remove the uterus. She will no longer have her period, but she will not be able to get pregnant either.

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If you like chili food, then you will surely love to try our instant chili pot recipe or 30 instant instant pots, as you will never go wrong with this recipe. This is one of the best chili recipes instantly and is made with some of the best ingredients on the market. When you cook properly, you end up with a healthy and comforting dish instantly that your family would love. You do not need to be an expert to prepare and make this chili soup, or any desired recipe for an instant pot, it is so easy to make. All you need to do is place everything and let the slow instant cooking pot do the rest of the work for you.

The total time required to prepare and make this recipe is about 20 minutes. You need some simple ingredients to do this; Chile powder, which is obvious considering that this is a recipe for chili, fire-roasted tomatoes, sugar-free cocoa powder and many more.

The use of cocoa powder without sugar comes with many health benefits. This includes decreasing inflammation, helping with the improvement of heart condition, as well as healthy brain, control of blood sugar and weight, and healthy teeth and skin. Therefore, having cocoa powder in your food is undoubtedly an indispensable ingredient.

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First put the instant pot apparatus and adjust it to the sautéing function. Then, prepare the onions by cutting them into smaller pieces, add 1 tablespoon full of olive oil together with the chopped onions in the instant pot.

While the instant pot is steaming, add the sausages, including the raw ground beef, and let everything cook until everything is golden brown.

At this point, then add the cocoa powder without sugar, the chili powder, the smoked paprika, the dried oregano, the cumin, the salt, the garlic powder and the normal pepper in the instant pot, mix all together and stir until everything is well mixed.

A few more steps to the left is to add the roasted tomatoes to the fire, the broth of bones and the jalapeño or Rotel.

If you want to thicken the soup, you can also add a quarter teaspoon of Xanthan (a common food additive, a thickening agent and a stabilizer that helps prevent the ingredients from separating) and mix everything correctly.

Turn the pressure cooker at high pressure for about 10 minutes and then quickly release the pressure.

Now you can serve this delicious chili recipe instantly with any sour cream and cheese as ingredients.

MORE RECIPES Top 50 Weight Watchers Recipes For Weight Loss


Calories: 78 kcal

Protein: 5.6 grams

Fat: 3.2 grams

Carbs: 12.7 grams

Chil instant quick recipe

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Instant quick recipe Pot Chil

For a complete impression of the recipe, see below. As you do so, take a look at some of our other recipes that you would love:


The Best 51 Delicious Keto Recipes That Make The Perfect Weight Loss Dinner!

The Best 31 Delish Vegan Clean Eating Recipes for Weight Loss [Winter dinners]

The best ketogenic diet: a detailed guide for Keto beginners

Save RecipeSave Recipe


  • Quick Instant Pot Chili Recipe
  • If you love chili food, then you will certainly love to try out our instant pot chili recipe, or whole30 instant pot as you never go wrong with this recipe
  • Prep Time
  • 10 mins
  • Cook Time
  • 10 mins
  • Total Time
  • 20 mins
  • Keyword: Chili Pot Recipe, Instant Pot Chili, Instant Pot Recipe, SoupServings: 8 peopleCalories: 78kcal
  • Ingredients
  • 1 lb Ground Beef
  • 1 lb Sausage
  • 1/2 Onion diced
  • 3 tbsp Chili Power
  • 1 tbsp Unsweetened Cocoa Power
  • 1 tbsp Smoked Paprika
  • 2 tbsp Cumin
  • 1/2 tsp Dried Oregano
  • 1 tsp Salt
  • 1 tsp Pepper
  • 2 tsp Garlic Power (or substitute with fresh garlic)
  • 2 cups Beef Bone Broth
  • 1 can Fire roasted tomatoes (15 oz)
  • 1 small jalapeno, ground and deseeded (or 1 can of Rotel tomatoes & chilis)
  • 1/4 tsp Xanthan for more thickness (optional)


  1. Cut the onion, then put the instant pot on and select the saute function. Next, add in one tablespoon of olive oil and add in the diced onions.
  2. Next, add in the sausage and raw ground beef and cook until they are browned.
  3. Next, add in the cocoa, chili powder, smoked paprika, dried oregano, cumin, salt, garlic powder and pepper to the mixture and stir until well mixed.
  4. Then add in the fire roasted tomatoes, bone broth and jalapeno or Rotel. To thicken it, you can add in a quarter teaspoon of Xanthan and mix properly.
  5. Turn the pressure cooker to high pressure for about ten minutes and then quick release the pressure. Serve with sour cream and cheese as topping


The best ketogenic diet: a detailed guide for Keto beginners

keto diet beginners guide

What is it

The ketogenic diet (or keto diet, for short) is a low-carbohydrate, high-fat diet that offers many health benefits.

In fact, more than 20 studies show that this type of diet can help you lose weight and improve your health.

Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease.

Here is a detailed guide for keto diet beginners.

What is a ketogenic diet?

The ketogenic diet is a very low-carbohydrate, high-fat diet that shares many similarities with the Atkins and low-carbohydrate diets.

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbohydrates puts your body in a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient to burn fat and get energy. It also converts fat into ketones in the liver, which can supply energy to the brain .

Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increase in ketones, has numerous health benefits (6, 8, 9, 10, 11).

The keto diet is a diet low in carbohydrates and high in fat. It lowers blood sugar and insulin levels, and alters the body’s metabolism of carbohydrates and fats and ketones.

Different types of ketogenic diets

There are several versions of the ketogenic diet, including:

Standard ketogenic diet (SKD): this is a diet very low in carbohydrates, moderate in proteins and high in fats. Normally it contains 75% fat, 20% protein and only 5% carbohydrates.

Cyclic ketogenic diet (CKD): this diet involves periods of high carbohydrate feedback, such as 5 ketogenic days followed by 2 days with high carbohydrates.

Targeted ketogenic diet (TKD): this diet allows you to add carbohydrates around workouts.

High protein ketogenic diet: it is similar to a standard ketogenic diet, but it includes more proteins. The proportion is often 60% fat, 35% protein and 5% carbohydrate.

However, only standard and high protein ketogenic diets have been studied extensively. Guided or cyclic ketogenic diets are more advanced methods and are mainly used by bodybuilders or athletes.

The information in this article applies mainly to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions.

There are several versions of the keto diet. The standard version (SKD) is the most researched and most recommended.

Ketogenic diets can help you lose weight

A ketogenic diet is an effective way to lose weight and reduce risk factors for disease.

In fact, research shows that the ketogenic diet is far superior to the low fat diet that is frequently recommended.

In addition, the diet is so abundant that you can lose weight without counting calories or tracking your food intake.

One study found that people with a ketogenic diet lost 2.2 times more weight than those with a low-fat, low-calorie diet. Triglycerides and HDL cholesterol levels also improved.

Another study found that people with a ketogenic diet lost 3 times more weight than people on a diet recommended by Diabetes UK.

There are several reasons why a ketogenic diet is superior to a low-fat diet, including an increase in protein intake, which provides numerous benefits.

Increased ketones, lower blood sugar levels and improved insulin sensitivity may also play a key role.

For more details on the effects of weight loss of a ketogenic diet, read this article.

A ketogenic diet can help you lose much more weight than a low-fat diet. This happens often without hunger.

Ketogenic diets for diabetes and prediabetes

Diabetes is characterized by changes in metabolism, high blood sugar levels and poor insulin function.

The ketogenic diet can help you lose excess fat, which is closely related to type 2 diabetes, prediabetes and metabolic syndrome.

One study found that the ketogenic diet improved insulin sensitivity by 75%.

Another study in people with type 2 diabetes found that 7 of the 21 participants could stop using all medications for diabetes.

In another study, the ketogenic group lost 24.4 pounds (11.1 kg), compared to 15.2 pounds (6.9 kg) in the group with the highest carbohydrate content. This is an important benefit when considering the relationship between weight and type 2 diabetes.

In addition, 95.2% of the ketogenic group could also stop or reduce diabetes medication, compared to 62% in the group with the highest carbohydrate content.

For more information, see this article on the benefits of low-carb diets for people with diabetes.

The ketogenic diet can increase insulin sensitivity and cause fat loss, which generates important health benefits for people with type 2 and type 2 diabetes or prediabetes.

Other health benefits of Keto

The ketogenic diet actually originated as a tool to treat neurological diseases such as epilepsy.

Can read: Boiled Egg Diet: Lose 20 pounds in just 2 weeks

Studies have now shown that diet can have benefits for a wide variety of different health conditions:

Heart disease: the ketogenic diet can improve risk factors such as body fat, HDL cholesterol levels, blood pressure and blood sugar.

Cancer: the diet is currently being used to treat several types of cancer and slow tumor growth.

Alzheimer’s disease: the keto diet can reduce the symptoms of Alzheimer’s disease and delay its progression.

Epilepsy: research has shown that the ketogenic diet can cause massive reductions in seizures in epileptic children.

Parkinson’s disease: one study found that diet helped improve the symptoms of Parkinson’s disease.

Polycystic ovary syndrome: the ketogenic diet can help reduce insulin levels, which can play a key role in polycystic ovarian syndrome.

Brain injury: an animal study found that diet can reduce concussions and help recovery after a brain injury.

Acne: Lowering insulin levels and eating less sugar or processed foods can help improve acne.

However, keep in mind that research in many of these areas is far from conclusive.

A ketogenic diet can provide many health benefits, especially with metabolic, neurological or insulin-related diseases.

The foods that should be avoided

Any food that is high in carbohydrates should be limited.

Here is a list of foods that should be reduced or eliminated in a ketogenic diet:

Sugary foods: soft drinks, fruit juices, milkshakes, cakes, ice cream, sweets, etc.

Grains or starches: products based on wheat, rice, pasta, cereal, etc.

Fruits: All fruits, except small portions of berries such as strawberries.

Beans or legumes: peas, beans, lentils, chickpeas, etc.

Roots and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.

Products with low fat content or diet: they are highly processed and often have a high carbohydrate content.

Some condiments or sauces: they often contain sugar and unhealthy fat.

Unhealthy fats: Limit your consumption of processed vegetable oils, mayonnaise, etc.

Alcohol: due to its carbohydrate content, many alcoholic beverages can expel it from ketosis.

Dietary foods without sugar: they are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.

Avoid carbohydrate-based foods like grains, sugars, legumes, rice, potatoes, sweets, juices and even most fruits.

Food to eat

You should base most of your meals on these foods:

Meats: Red meats, meats, hams, sausages, bacon, chicken and turkey.

Fatty fish: like salmon, trout, tuna and mackerel.

Eggs: Look for whole eggs grazed or omega-3.

Butter and cream: look if you feed on grass when possible.

Cheese: Raw cheese (cheddar cheese, goat, cream, blue or mozzarella).

Nuts and seeds: almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.

Healthy oils: mainly extra virgin olive oil, coconut oil and avocado oil.

Avocados: Whole avocados or freshly made guacamole.

Vegetables low in carbohydrates: most green vegetables, tomatoes, onions, peppers, etc.

Condiments: You can use salt, pepper and various herbs and healthy spices.

It is better to base your diet mainly on whole-grain foods of a single ingredient. Here is a list of 44 healthy low carb foods.

Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados and plenty of low-carb veggies.

A sample Keto meal plan for 1 week

To help you get started, here is a sample of a ketogenic diet plan for a week:


Breakfast: Bacon, eggs and tomatoes.

Lunch: Chicken salad with olive oil and feta cheese.

Dinner: Salmon With Asparagus Cooked In Butter.


Breakfast: Omelet of egg, tomato, basil and goat cheese.

Lunch: Almond milk, peanut butter, cocoa powder and stevia shake.

Dinner: Meatballs, cheddar cheese and vegetables.


Breakfast: a ketogenic shake (try this or that).

Lunch: Shrimp Salad With Olive Oil And Avocado.

Dinner: Pork chops with parmesan cheese, broccoli and salad.


Breakfast: Tortilla with avocado, sauce, peppers, onion and spices.

Lunch: A handful of walnuts and celery sticks with guacamole and salsa.

Dinner: Chicken stuffed with pesto and cream cheese, along with vegetables.


Breakfast: sugar-free yogurt with peanut butter, cocoa powder and stevia.

Lunch: Sautéed meat cooked in coconut oil with vegetables.

Dinner: hamburger without bread with bacon, egg and cheese.


Breakfast: Ham and cheese omelet with vegetables.

Lunch: slices of ham and cheese with walnuts.

Dinner: White fish, egg and spinach cooked in coconut oil.


Breakfast: Fried eggs with bacon and mushrooms.

Lunch: Hamburger with salsa, cheese and guacamole.

Dinner: Steak and eggs with salad.

Always try to rotate vegetables and meat in the long term, as each type provides different nutrients and health benefits.

You can eat a wide variety of tasty and nutritious meals in a ketogenic diet.

Healthy keto snacks

In case you are hungry between meals, here are some healthy snacks approved by keto:

Meat or fatty fish


A handful of nuts or seeds.

Cheese with olives

1-2 hard boiled eggs

90% dark chocolate

A low carb shake with almond milk, cocoa powder and nut butter

Yogurt filled with fat mixed with nut butter and cocoa powder

Strawberries and cream

Celery with salsa and guacamole.

Smaller portions of leftover foods.

The best snacks for a keto diet include pieces of meat, cheese, olives, boiled eggs, nuts and dark chocolate.


Tips for eating out on a ketogenic diet

It is not very difficult to make most restaurant meals pleasant when eating.

Most restaurants offer some type of meat or fish dish. Order this, and replace any high-carbohydrate foods with additional vegetables.

Egg-based meals are also a great option, like an omelette or eggs and bacon.

Another favorite is burgers without bread. You can also change french fries for vegetables. Add the extra avocado, cheese, bacon or eggs.

In Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa and sour cream.

For dessert, ask for a table of mixed cheeses or berries with cream.

When you go out to eat, select a dish based on meat, fish or egg. Order extra vegetables instead of carbohydrates or starches and have cheese for dessert.

Side effects and how to minimize them

Although the ketogenic diet is safe for healthy people, there may be some initial side effects while your body adjusts.

This is often referred to as the keto flu and usually ends in a few days.

The keto flu includes low energy and mental function, increased hunger, sleep problems, nausea, digestive upset and decreased exercise performance.

To minimize this, you can try a regular low carb diet during the first few weeks. This can teach your body to burn more fat before completely eliminating carbohydrates.

A ketogenic diet can also change your body’s water and mineral balance, so adding extra salt to your meals or taking mineral supplements can help.

For minerals, try taking 3,000-4,000 mg of sodium, 1,000 mg of potassium and 300 mg of magnesium per day to minimize side effects.

At least at the beginning, it is important to eat until you are satisfied and avoid restricting too much calories. In general, a ketogenic diet causes weight loss without intentional caloric restriction.

Many of the side effects of starting a ketogenic diet may be limited. Facilitating diet and taking mineral supplements can help.

Supplements for a ketogenic diet

Although supplements are not required, some may be useful.

MCT oil: added to beverages or yogurt, MCT oil provides energy and helps increase ketone levels. Take a look at several options in Amazon

Minerals: added salt and other minerals may be important at the start due to changes in the balance of water and minerals.

Caffeine: Caffeine can have benefits for energy, fat loss and performance.

Exogenous ketones: This supplement can help raise the body’s ketone levels.

Creatine: Creatine provides numerous benefits for health and performance. This can help if you are combining a ketogenic diet with exercise.

Whey: use half a tablespoon of whey protein in shakes or yogurt to increase your daily protein intake. You can find many tasty products on Amazon.

Certain supplements may be beneficial in a ketogenic diet. These include exogenous ketones, MCT oil and minerals.

Frequent questions

Here are the answers to some of the most common questions about the ketogenic diet.

1. Can I eat carbohydrates again?

Yes. However, it is important to significantly reduce carbohydrate intake initially. After the first 2 or 3 months, you can eat carbohydrates on special occasions; just go back to the diet immediately afterwards.

2. Will I lose muscle?

There is a risk of losing some muscle in any diet. However, high protein intake and high levels of ketone can help minimize muscle loss, especially if you lift weights.

3. Can I build muscle in a ketogenic diet?

Yes, but it may not work as well as on a moderate carbohydrate diet. For more details on low carbohydrate or keto diets and exercise performance, read this article.

4. Do I need to refuel or load carb?

No. However, a few days with more calories can be beneficial from time to time.

5. How much protein can I eat?

The protein should be moderate, since a very high intake can increase insulin levels and decrease ketones. About 35% of total caloric intake is probably the upper limit.

6. What if I am constantly tired, weak or fatigued?

You may not be in complete ketosis or you may be using fats and ketones efficiently. To counteract this, reduce your carbohydrate intake and revisit the previous points. A supplement such as MCT oil or ketones can also help.

7. My urine smells like fruit. Why is this?

Do not be alarmed. This is simply due to the excretion of byproducts created during ketosis.

8. My breath smells. What I can do?

This is a common side effect.

Connecticut. Try drinking water with natural flavor or chewing gum without sugar.

9. I heard that ketosis was extremely dangerous. Is this true?

People often confuse ketosis with ketoacidosis. The first is natural, while the latter only occurs in uncontrolled diabetes.

Ketoacidosis is dangerous, but ketosis in a ketogenic diet is perfectly normal and healthy.

10. I have problems with digestion and diarrhea. What I can do?

This common side effect usually happens after 3 to 4 weeks. If it persists, try eating more fiber-rich vegetables. Magnesium supplements can also help with constipation.

A ketogenic diet is great, but not for everyone

A ketogenic diet can be excellent for people who are overweight, diabetic or seeking to improve their metabolic health.

It may be less suitable for elite athletes or those who wish to add large amounts of muscle or weight.

And, as with any diet, it will only work if you are consistent and keep it long term.

That said, few things are as proven in nutrition as the powerful health benefits and weight loss of a ketogenic diet.

And if you are very serious about losing weight, you must try a Free weight loss kickstart, nothing to lose, and all the world to gain.


Are egg noodles low in carbohydrates? What you need to know about noodles in a Keto diet

Egg noodles

When it comes to versatile foods, this particular one is at the top of the list.

That’s why it can be found in different dishes of traditional cuisines from around the world, from Italian to Asian cuisine. So, what is this food that makes your mouth fill with water, regardless of where you live?

That’s right – noodles. Noodles are a basic ingredient found in all types of foods today. They are able to absorb the flavors of other foods, making it a good complement to any food that needs some substance and texture, such as a simple and comforting chicken noodle soup.

While noodles are incredibly versatile, the real question is, are the noodles low in carbohydrates or keto?

What are noodles?

Before deciding whether the noodles are low in carbohydrates or not compatible with keto, let’s take a step back. How are the noodles made in the first place?

Noodles have existed since the beginning of time. Well almost. The first sign of the existence of noodles comes from an archaeological site in northwestern China. It is said that this bowl of thin and yellow noodles dates back 4,000 years ago. Even then the noodles were a staple of the kitchen.

The noodles are made from unleavened dough originally from wheat, which makes them a grain product. Without yeast simply means that no chemicals or artificial ingredients were added to change the texture of the dough. The dough is stretched or stretched flat and cut into all the different shapes and sizes in which noodles are seen today.

Most of the noodles that you see today in the grocery store are technically egg noodles. They are made from a simple combination of egg and flour.

Most people who follow a low carbohydrate or ketogenic diet know that when it comes to flour, you have to choose wisely. Regular wheat flour is definitely a no-no on a low carb diet, and even gluten-free noodles are not a good choice because they are often also high in carbohydrates, such as those made with rice flour.

So, is there a pasta alternative that fits your low carb lifestyle?

Opting for a dough made with coconut flour, almond flour or even cream cheese is the best option. Shirataki noodles, also known as miraculous noodles, are also a much better option. However, this type of low carb noodles is not what we are seeing today.

If you are not familiar with the macronutrients that make up regular egg noodles, you will soon be.

Related: Boiled Egg Diet: Lose 20 pounds in just 2 weeks

A cup of cooked egg noodles contains a total of:

221 calories

3 grams of total fat

40 grams of total carbohydrates

38 grams of net carbohydrates

2 grams of fiber

7 grams of protein

As you can probably guess from their lack of fiber and fat, egg noodles are not loaded with exactly nutritional value. In fact, the most important mineral in egg noodles is iron, and the amount in them provides only 13% of its daily value.

How and when do noodles fit on a low carb or keto diet?

Thanks to its abundance of net carbohydrates, egg noodles are a tight squeeze on keto macronutrients. In fact, even half a cup would give you about 19 net carbohydrates. For some people, this is their daily limit of carbohydrates to maintain ketosis.

Now keep in mind the additional hidden carbohydrates that you probably find throughout the day and your carb count can easily exceed the limit. Not to mention that the ingredients found in egg noodles are not exactly the most nutritious in the world.

However, in some cases, you can still make the noodles adapt to your diet.

If you are following the standard ketogenic diet (SKD), your daily carbohydrate intake should range between 20 and 50 grams. But this is not the only option. There are a couple of other variations of the keto diet to choose from.

For example, the targeted ketogenic diet (TKD) is aimed at more active people looking for a bit more room for maneuver when it comes to carbohydrates. The TKD allows 20 to 50 additional grams of carbohydrates up to an hour before and after the training window. In this case, you could get away with eating a small amount of pasta al dente with olive oil.

Do you still feel that it is not enough? Some athletes and others who train at such high intensities choose to eat more carbohydrates to adequately replenish their glycogen stores and perform at their best, and regular pasta is a common choice. In this case, the diet cytogenic ketogenic (ERC) comes into play.

The ERC follows a SKD during most of the week, and the other one or two days are dedicated to the carbohydrate load, which implies a high carbohydrate consumption of 400 to 600 grams.

Whoa That’s a lot of carbohydrates.

In conclusion, unless you are doing a targeted or cyclic keto diet, the egg noodles should be off your plate if you want to stay in ketosis.

So, are egg noodles low in carbohydrates or ketogenic?

Not only are the noodles not low in carbohydrates or keto, but they can also be damaging your overall health as well.

Since they are made with flour, egg noodles are high in carbohydrates and can cause you to gain weight and increase your blood sugar level. This makes egg noodles even more harmful for people struggling with obesity or diabetes.

While egg noodles can be consumed sparingly on special occasions, they should not be a staple in your keto diet. The only times a keto-er can consume egg noodles should be when:

You are in the cyclic ketogenic diet (CKD).

You are in the directed ketogenic diet (TKD).

Your carbohydrate intake during the day, including noodles, does not exceed 50 grams of carbohydrates.

You are celebrating a special occasion and have a clear plan to return to ketosis quickly afterwards.

Noodles are not low in carbohydrates or ketogenic.

So, what can you do about it? If you’re hungry and want noodles, opt for low-carb pastas, such as spaghetti, zoodles or homemade noodles with a low carbohydrate content, and make sure you combine them with lots of fat such as avocados or thick cream.

And if you are very serious about losing weight, you must try a Free weight loss kickstart, nothing to lose, and all the world to gain.


The worlds 155 most shocking and strange facts (that will surprise you)

The 155 most interesting and strange facts (that will surprise you)

The world is a rather strange place; Things often do not happen according to the plan, and weird coincidences are usually the norm. With this in mind, it is not surprising that there are unexpected facts about everything from pencils, to history, to science, and everything in between. The following 155 facts have been selected to educate and entertain; Keep reading to discover more about this incredible world and the people who inhabit it.

Search by category: click on any of the links below to jump to each category.

Let us know in the comments below what your favorite fact is!

Interesting data

1. If you somehow found a way to extract all the gold from the bubbling core of our lovely little planet, you could cover the whole earth in a layer of gold up to your knees.

2. McDonalds calls frequent buyers of their food “heavy users”.

3. The average person spends 6 months of their life waiting for a red light to turn green.

4. The largest recorded snowflake was in Keogh, MT during the year 1887, and it was 15 inches wide.

5. You burn more calories sleeping than watching television.

6. There are more life forms living on your skin than people on the planet.

7. Southern sea otters have flaps of skin under their front legs that act like bags. When diving, they use these bags to store rocks and food.

8. In 1386, a pig in France was executed by public hanging for the murder of a child.

9. One in five adults believe that aliens hide in our planet disguised as humans.

10. If you think you really are one in a million, there are still approximately 7,184 people like you.

11. A single cloud can weigh more than 1 million pounds.

12. A human will eat on average 70 insects and 10 spiders while he sleeps.

13. James Buchanan, the 15th president of the United States, continually bought slaves with his own money to free them.

14. There are more possible iterations of a chess game than atoms in the known universe.

15. The average person walks the equivalent of three times around the world in a lifetime.

16. Men are 6 times more likely to be struck by lightning than women.

17. Coca-Cola would be green if no dye was added.

18. You can not snore and dream at the same time.

Don´t miss: Boiled Egg Diet: Lose 20 pounds in just 2 weeks

Funny facts

19. The oldest chewing gum in the world is more than 9,000 years old!

20. A coyote can hear a mouse move under a foot of snow.

21. Lightning can shoot from an erupting volcano.

22. New York deviates approximately one inch farther from London each year.

23. A US dollar bill can be folded approximately 4,000 times in the same place before it breaks.

24. A sneeze travels about 100 miles per hour.

21. The Earth has traveled more than 5,000 miles in the last 5 minutes.

22. It would take a month of laziness to travel a mile.

23. 10% of the world population is left-handed.

24. A broken clock is correct twice a day.

25. According to Amazon, the most prominent books on Kindle are the Bible, the biography of Steve Jobs and The Hunger Games.

26. Bob Marley’s last words to his son before he died were ” Money can’t buy life”.

27. A mole can dig a tunnel 300 feet long in just one night.

28. The open mouth of a hippopotamus is large enough to fit a child 4 feet tall.

29. Chewing gum while cutting an onion will help keep you from crying.

30. If you were to stretch a Slinky until it was flat, it would measure 87 feet in length.

31. Al Capone’s business card said he was a used furniture merchant.

32. There are more calls to collect on Father’s Day than on any other day of the year.

33. Hitting your head against a wall burns 150 calories per hour.

34. 95% of people send text messages that they could never say in person.

35. A crocodile cannot get its tongue out.

36. It is physically impossible for pigs to look to the sky.

37. The Guinness Book of Records has the record of being the most stolen book of Public Libraries.

Nutritional information

38. Drying the fruit depletes it of 30-80% of its content in vitamins and antioxidants.

39. A 2010 study found that 48% of the soda source contained fecal bacteria and 11% contained E. coli.

40. 9 out of 10 Americans are deficient in potassium.

41. The blueberries will not ripen until they are picked.

42. Around 150 people per year die because of the coconuts.

43. Ketchup was used as a medicine in the 1930s.

44. Honey never spoils.

45. About half of all Americans are dieting on a given day.

46. ​​He will turn a hard-boiled egg, but not a water-boiled egg.

47. Avocados are poisonous for birds.

48. Chewing gum burns around 11 calories per hour.

49. The number of animals killed per meat per hour in the United States is 500,000.

50. If you try to suppress a sneeze, you can break a blood vessel in your head or neck and die.

51. Celery has negative calories! To begin with, you need more calories to eat a piece of celery than celery. It’s the same with apples!

52. More people are allergic to cow’s milk than any other food.

53. Only 8% of dieters will follow a restrictive plan to lose weight (such as diet of hCG Drops, the garcinia cambogia diet, etc.)

54. Coconut water can be used as blood plasma.

Fun facts

10-Fun-Facts-about-you55. The word “gorilla” is derived from a Greek word meaning “a tribe of hairy women”.

56. The prisoners in the Canadian war camps during the Second World War were treated so well that many of them did not want to leave when the war was over.

57. Gorillas burp when they are happy.

58. In New York, it is illegal to sell a haunted house without notifying the buyer.

59. In 2006 someone tried to sell New Zealand on eBay. The price went up to $ 3,000 before eBay closed it.

60. It is considered good luck in Japan when a sumo wrestler makes your baby cry.

61. A man from Great Britain changed his name to Tim Pppppppppprice to make it more difficult to pronounce for salespeople over the phone.

62. A California woman once tried to sue the creators of Cap’n Crunch, because Crispy Berries did not contain “berries of any kind”.

63. Apple launched a clothing line in 1986. It was described by others as a “train crash”.

64. In Japan, crooked teeth are considered cute and attractive.

65. A Swedish woman lost her wedding ring and found him 16 years later, growing up in a carrot in her garden.

66. Donald Duck’s comics were banned in Finland because he does not wear pants.

67. The chance that you die on the road to getting lottery tickets is really greater than your chance to win.

68. Cherophobia is the fear of fun.

69. The “Colgate” toothpaste in Spanish translates as “go hang”

70. The pirates wore earrings because they thought it improved their sight.

Incredible facts

71. Human thigh bones are stronger than concrete.

72. Cockroaches can live for several weeks with their heads cut off, because their brains are located inside their body. Eventually they would die because they could not eat.

73. Scientists have tracked butterflies that travel more than 3,000 miles.

74. To produce a single pound of honey, a single bee would have to visit 2 million flowers.

75. The population is expected to increase to 10.8 billion by the year 2080.

76. You breathe an average of 8,409,600 times a year.

77. At this moment, more than 60,000 people fly over the United States on a plane.

78. Hamsters run up to 8 miles at night on a wheel.

79. A waterfall in Hawaii sometimes goes up instead of going down.

80. A church in the Czech Republic has a spider made of human bones.

81. Under the Hammurabi Code, the waiters who diluted the beer were punished with execution.

82. Our eyes are always the same size from birth, but our nose and ears never stop growing.

83. During your life, you will produce enough saliva to fill two pools.

84. You are 1% shorter at night than in the morning.

85. The elephant is the only mammal that cannot jump!

86. Most of the dust particles in your house are made of dead skin!

Did you know

87. If 33 million people held hands, they could do so around the equator.

88. Earth is the only planet that does not bear the name of a god.

89. The hound is the only animal whose evidence is admissible in court.

90. You are born with 300 bones, but when you are an adult you only have 206.

91. A ten-gallon hat can only hold ¾ of a gallon.

92. Like fingerprints, everyone has different language impressions.

93. Originally, ATMs were thought to be flaws, because the only users were prostitutes and players who did not want to deal with cashiers face to face.

94. Of all the words in the English language, the word “set” has the most definitions. The word “run” comes second.

95. A “jiffy” is the scientific name of 1/100 of a second.

96. A quarter of the bones in your body are on your feet

97. 111,111,111 X 111,111,111 = 12,345,678,987,654,321

98. Blue-eyed people tend to have the highest tolerance for alcohol.

99. A traffic jam lasted more than 10 days, and cars only moved 0.6 miles per day.

100. The tongue is the strongest muscle in the body.

101. Each year, more than 2,500 left-handed people die from using right-handed products.

102. More than 50% of people in the world have never made or received a phone call.

103. The cigarette lighter was invented before the game.

Facts of animals

104. Sea otters hold hands when they sleep so they do not separate.

105. The skin of the Golden Poison Dart Frog has enough toxins to kill 100 people.

106. The male ostrich can roar like a lion.

107. Mountain lions can whistle.

108. The tongue of the giraffe is so long that they can lick the inside of their own ear.

109. Cows kill more people than sharks do.

110. Cats have 32 muscles in each of their ears.

111. Butterflies taste their food with their feet.

112. A tarantula can live without food for more than two years.

113. The tongue of a blue whale weighs more than most elephants!

114. Have you ever wondered where the phrase “It’s raining cats and dogs” comes from? In the seventeenth century, many homeless cats and dogs would drown and float through the streets of England, making it seem that cats and dogs literally rained.

115. Approximately 3,000 cows are needed to supply enough leather for the NFL for just one year.

116. Male dogs lift their legs when they are urinating for a reason. They are trying to leave their mark higher so that they send the message that they are tall and intimidating.

117. A hummingbird weighs less than a penny.

118. The eye of an ostrich is larger than its brain.

119. Dogs are able to understand up to 250 words and gestures and have demonstrated the ability to implement mathematical calculations.

120. A sheep, a duck and a rooster were the first passengers in a hot air balloon.

121. Birds do not urinate.

Facts that blow the mind

122. A flea can jump up to 200 times its own height. That’s the equivalent of a human who jumps out of the Empire State Building.

123. There are 5 temples in Kyoto, Japan, which have blood-stained roofs. The roofs are made from the floorboards of a castle where the warriors committed suicide after a long confrontation with an army. To this day, you can still see the contours and the footprints.

124. There is a snake, called boomslang, whose venom makes you bleed from every hole in your body. It can even turn blue due to internal bleeding, and it can take up to 5 days to die from bleeding.

125. A crystal ball will bounce higher than a rubber ball.

126. The density of Saturn is low enough for the planet to float in the water.

127. 68% of the universe is dark energy, and 27% is dark matter; Both are invisible, even with our powerful telescopes. This means that we have only seen 5% of the universe from the earth.

128. The founders of Google were willing to sell Google for $ 1 million to Excite in 1999, but Excite rejected them. Google now is worth $ 527 billion.

129. In the last 20 years, scientists have found more than 1,000 planets outside our solar system.

130. There are 60,000 miles of blood vessels in the human body.

131. If a pregnant woman has organ damage, the baby in her womb sends stem cells to help repair the organ.

132. If you started with $ 0.01 and doubled your money every day, it would take 27 days to become a millionaire.

133. Only one person in two billion will live to be 116 or older.

134. A person can live without eating for about a month, but only a week without water.

If the amount of water in your body is reduced by only 1%, you will feel thirsty.

If it is reduced by 10%, you will die.

135. On average, 12 newborns will be delivered to the wrong parents daily.

136. You cannot kill yourself by holding your breath.

Rare facts

137. Human contraceptive pills work in gorillas.

138. There are no clocks in the gambling casinos of Las Vegas.

139. Beetles know apples, wasps like pine nuts and worms like fried bacon.

140. What is called a “French kiss” in the English-speaking world is known as an “English kiss” in France.

141. The months that start on a Sunday will always have a “Friday the 13th.”

142. The placement of a donkey’s eyes on their heads allows you to see all four feet at all times!

143. Some worms will eat themselves if they cannot find any food!

144. Dolphins sleep with one eye open!

145. It is impossible to sneeze with open eyes.

146. In France, it is legal to marry a dead person.

147. Russia has a larger area than Pluto.

148. There is an opera house on the US border and Canada, where the stage is in one country and half of the audience in another.

149. The more you concentrate on falling asleep, the less likely you are to fall asleep.

150. You cannot buzz while keeping your nose closed.

151. Women have twice as many pain receptors in their bodies as men. But a much greater pain tolerance.

152. There are more stars in space than grains of sand on every beach in the world.

153. For every human on Earth there are 1.6 million ants.

154. However, the total weight of all those ants is approximately the same as all humans.

155. On Jupiter and Saturn it rains diamonds.

Pigs executed for murder? The speed of a sneeze? Certainly, there was data in this list that made you laugh, and there were probably many more that you did not know. The world is a strange place, after all! Do you have any I miss you wanting to share with us? If so, comment below. And be sure to check out our other publications for more information that enriches your daily life, or just for an entertaining distraction from your busy workday.


5 weird fitness tips that work

There are a lot of tips and tricks out there that the affirmation of the “experts” will benefit your fitness. If you are a little overwhelmed by all this, we have compiled a list of five fitness tips that, although they may seem a bit strange, should give you concrete results.


Chocolate milk as a recovery drink

It may not be the first thing you would consider drinking after your workout, but chocolate milk is thought to be an excellent option to help you recover. The results of a study conducted by the University of Indiana found that athletes who drank chocolate milk were not as tired in their second intense workout, compared to participants who took a sports drink on board.

Another study by researchers at the University of Texas endorsed these findings. Athletes who received chocolate milk in their study had faster race times compared to athletes who drank sports drinks. Chocolate milk is thought to be a good recovery drink since it contains proteins, calcium and antioxidants.


Add ice to your water bottle

A simple but effective fitness trick is to add ice to the bottle of water you use during your workouts. A study conducted by a researcher at the Stanford University School of Medicine found that obese participants exercised for longer when they had a cooling device, compared to those who did not. The research proposed that women who had something cold could exercise for longer because their internal temperature increased more slowly.

The women did not endure so much heat and as a result they were able to continue with their training. Freeze your water bottle before or add some ice cubes to try to increase the amount of time you can exercise.


Run barefoot

The issue of running barefoot has been a great controversy in the world of athletics since the book Born to Run was published in 2009. Many people joined the idea of ​​leaving the shoes, claiming that barefoot training can benefit your health and your Health. training; Especially for runners who are prone to injuries. However, the debate around this fitness council is still ongoing and research on running barefoot is somewhat limited.

Barefoot, a Toronto-based group that supports the idea, says running without shoes can improve circulation, poor posture and give you stronger bones. His claims are supported by another study that found that running barefoot resulted in a four percent reduction in energy expenditure. Therefore, running without your shoes could improve your race time and increase the time you can run.



This is an excellent advice for all coffee lovers. The University of Nebraska discovered that consuming caffeine before a workout before a workout can help you burn more fat during your workout. This is because caffeine can increase your metabolism and black coffee before exercise can cause the body to burn fat as an energy source, as opposed to glycogen.

Another study from the University of Illinois found that those who consumed caffeine before their training reported less muscle pain than those who did not take any on board. This quick fitness tip may help you train longer and with greater intensity. Along with all this, caffeine can also help improve your concentration so you can make the most of your workouts.


Get vocal

If you want to improve your fitness, it may be time for you to start shouting about it. In a physical conditioning program, IntenSati works on this principle, encouraging participants in their classes to express themselves and recite positive affirmations and phrases such as: “I am strong” and “I can do this” when performing exercises such as interval training , dance, martial arts and yoga.

IntenSati says that training the mind, body and spirit and the concept behind the technique is that shouting words of encouragement helps to motivate the individual and change his mentality towards training. Vocal addition to classes is also used as a way to distract participants from any fatigue or pain they may feel during training.

And if you are very serious about losing weight, you must try a Free weight loss kickstart, nothing to lose, and all the world to gain.


How to lift your butt with simple training

How to lift your butt with simple training

Do squats lift your buttocks?

Toning your glutes requires the use of strength training and fat burning exercises. Many of the movements that are used in bar classes and cardio-burn classes use their own body weight to burn fat and sculpt their buttocks. The use of exercises that work your thighs, hips and buttocks will improve the overall shape of your buttocks and thigh region, making your torso look fitter and thinner. Do these exercises every two days to help lift your butt.

Part one

Use of bodyweight exercises to tone your butt

Using Body Weight Exercises to Tone Your Butt

Lift your butt step 1

Do squats. Do squats is a great exercise not only to tone and lift the buttocks, but also to help develop the general strength of the lower body. To do squats:

Stand with your feet shoulder width apart. Your feet should be facing forward, instead of facing one side. Tighten the muscles of your stomach for stability.

Place your hands in a prayer position, palms touching. They should be parallel to your chest, but not touching.

Bend your knees and crouch down as if you were going to sit on a chair. Stop when your thighs are parallel to the ground.

Be careful to squat down, instead of advancing. Perform your first squats sideways in front of a mirror, so you can control your knees and the curvature of your back.

Pause at the bottom. Then, get up again by squeezing your buttocks while you stop. You should feel that your gluteal muscles and upper thighs work to lift you until you are standing.

Repeat this exercise in 10-20 repetitions. Keep in mind that squats are strength training and cardiovascular exercise, so they should be difficult. Reduce the repetitions to 10 if you cannot maintain the proper form throughout the exercise.

Increase the intensity of this butt lift exercise by adding hand weights. Use hand weights of 2 to 5 pounds and keep them at your sides while bending over.

Must read: Brazilian Butt Lift Workout for Women – better buttocks

Lift Your Butt Step two

 Try plie exercises

Try exercises plie. The plie is actually an exercise that began in ballet studies. A common exercise for dancers, making folds is another great exercise to lift your butt. [one]

Move the feet so that they are a little wider than the width of the hip. The toes should be away from your body at an angle of approximately 45 degrees.

Check if you are in the correct position by making sure that your knees are aligned with your second toes. If they do not, take out your feet less. Your knees should follow the second toe to prevent pressure from falling on the knee joint.

Raise your arms to the sides so that they are parallel to the floor, like a ballet dancer, while you crouch until your thighs are parallel to the floor. If it cannot be folded in a parallel position, make a smaller movement and work towards the full squat position.

Pause at the bottom. Then, get up slowly back to a straight position by pressing your buttocks while returning to the starting position.

Repeat the exercise 10 to 20 times. You can increase the intensity by holding a boiler bell with both hands. The process of removing the legs will concentrate the effort on a different part of the gluteus.

Lift your butt step 3

 A common exercise to strength and tone your lower body

Do lunges. A common exercise to strengthen and tone the lower part of your body, the thrust is one of the best movements to tone your backside. [two]

Related: What happens when you do butt clenches in your seat?

Stand with your feet hip width again. Make sure you have enough space in front and behind you for this particular exercise.

Reach one leg back several feet. Bend the knee of your back leg until it almost touches the ground. Your front knee should be in a straight line with your front foot.

Pause at the bottom of the thrust and then return to the original position by pushing the front leg back until it is standing.

Repeat 10 times changing between each leg.

You may want to consider holding light weights in each hand to increase the intensity of this exercise.

Lift Your Butt Step 4

Add standing hip extensions

Add standing hip extensions. This is an easy move that can be done anywhere and does not require weights. It’s great to help isolate your gluteal muscles.

Stand with your feet hip-width apart and gently support the back of a chair. Lift the right leg back with the foot flexed. Lift until your leg is almost hip-height.

Bend your left knee slightly so it can stabilize you.

Lower the right leg until your fingers almost touch the ground and then repeat the exercise.

Repeat the exercise 10 to 20 times on your right leg. Then, change to your left leg.

Lift Your Butt Step 5

Do clam digs. This is a unique exercise that isolates the outside muscles of your buttocks

Make dig clams. This is a unique exercise that isolates the outer muscles of your buttocks.

Lie on an exercise mat. Lie first on your left side, with your knees bent at a 90 degree angle and slightly in front of you.

Rest your head on your left arm. Concentrate on flexing your stomach and keeping your hips and back in the same position throughout this exercise.

While keeping your feet together, raise your right knee up and back to your hips as much as possible and keep your hips stacked. You should feel this on the side of your ass.

Pause at the top and lower slowly. The movement should resemble the closing and opening of a clam shell. Repeat 10 to 20 times on each side.

Lift Your Butt Step 6

This particular exercise works not only your butt muscles, but also the back of your legs and lower back

Incorporate the bridge position. This particular exercise works not only with the gluteal muscles, but also with the back of the legs and the lower back.

To start, lie down on an exercise mat. Bend your knees to an angel of 90 degrees in front of you with your feet resting on the ground.

Place your arms in a relaxed position next to your body. Squeeze the core muscles during exercise.

Lift your butt towards the ceiling, pressing through your pelvis. Lift until your body is in a straight line.

Squeeze your buttocks while you stop for a second while maintaining the position of the bridge, then lower back to the floor. Do this exercise about 10-20 times.

Part two

Use of cardio exercises to help tone your butt

Lift your butt step 7


Studies have showed that some cardio exercises work your gluteal muscles more than others

Go running. Studies have shown that some cardio exercises exercise your gluteal muscles more than others. The treadmill or jog was classified as number 1.

Running is an excellent cardiovascular exercise that not only lifts the gluteal muscles, but can also help you burn fat to help you look more toned overall.

When jogging, be sure to focus on running from heel to foot. This is the proper way to run.

To take jog to the next level, increase the incline of the treadmill or find a mountainous route to run.

Lift your butt step 8


Another butt kicking and toning cardio activity is spinning or using a stationary bike

Bike. Another cardio activity of kicking and toning the butt is turning or using a stationary bicycle. This high-intensity exercise will be an excellent aerobic exercise, but it also helps tone your butt and legs.

Use a stationary bicycle (not reclined) at your local gym. Take it easy if you are a beginner.

To help your rear really work, press hard on the pedals while pedaling.

Actually, it’s a myth that spinning makes your legs get bigger or thicker. In general, it generally helps to lose weight in the legs.

Lift Your Butt Step 9


Although not as good as jogging, the elliptical is a low-impact machine that can tone your butt.

Get on the elliptical. Another cardio machine that was classified as an activator of your gluteal muscles was the elliptical. Although not as good as jogging, the elliptical machine is a low impact machine that can tone your butt.

When using the elliptical trainer, help isolate the muscles of your buttocks by pulling them out slightly and pushing down with the heels of your feet. [eleven]

You can increase the resistance of the elliptical trainer to make it more difficult.

Part 3

Taking classes that help lift your butt


Lift Your Butt Step 10

Yoga and pilates are strengthening classes that use your own body weight to help you strengthen, tone and elongate your muscles

Try yoga or pilates. Yoga and Pilates are strengthening classes that use your own body weight to help you strengthen, tone and lengthen your muscles.

There are a variety of postures in both pilates and yoga that specifically target your glutes and lower body.

Classes range from 45-60 minutes in general. Take an introductory course or introduction if you have not tried it before.

Lift your butt step 11


Barre classes are fairly new to the gym class scene. It is based on ballet dance moves and also incorporates some yoga, pilates and light hand weights.

Take a bar class Barre’s classes are quite new in the gym class scene. It is based on ballet movements and also incorporates some types of yoga, pilates and light weights.

As with yoga and pilates, the bar class will focus on a variety of exercises. Some focus exclusively on aiming at the buttocks. For example, the plie exercise is often done in the bar classes.

Barre classes are excellent for beginners as well as for advanced ones, since poses easily adapt to any skill level.

Lift Your Butt Step 12


These are high intensity cardio classes whose moves are great for toning your thighs and butt

Take a kick boxing class Many gyms and gyms also offer kickboxing classes. These are high-intensity cardio classes whose movements are excellent for toning the thighs and buttocks.

Kickboxing involves a variety of movements based on martial arts. Many of the kicks require strength from your glutes, quadriceps and hamstrings.

In addition to toning your butt, kickboxing can burn up to 350 calories per hour

Original wikis best post.

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What happens when you do butt clenches in your seat?

What happens when you do butt clenches in your seat

Does clenching your bum tone it?

A strong and fit rear not only looks good, but also helps in many of the movements you do during the day, such as stopping, bending, climbing stairs. Therefore, participating in some gluteal exercises while stuck in a seat at work, traveling or just watching television can be very attractive.

Enter butt pressing. The action of squeezing, then releasing, your buttocks, that is, the buttocks to the fullest, can help strengthen the muscles, but it will not give you the firmness or the shape of an exercise in the way that lunges or squats will do.

Related: Brazilian Butt Lift Workout for Women – better buttocks

However, strengthening the benefits of routine squeeze may be worth it. If your buttocks are weak, your body may try to compensate for the use of other muscles during these actions, which could cause problems such as back, hip or knee pain, and nobody wants that.

All about those glutes

The muscles of the butt, also called glute muscles or buttocks, include the gluteus maximus, the gluteus medius and the gluteus minimus. The gluteus maximus forms most of the gluteal region. You can locate the gluteus maximus by placing one hand on each of your buttocks.

This muscle acts as a powerful extensor of the hip and participates in lateral rotation and adduction, as when you kick the leg to the side or turn and extend the leg behind you. The gluteus medius and minimus muscles are layered below the gluteus maximus.

In addition to helping in hip movements, these smaller muscles are also important postural muscles, which maintain the level of the pelvis while walking. When you do the butt grips on your seat, you are mainly activating the gluteus maximus, a muscle that is worth aiming for. When weak, the muscles along the lower spine, as well as the hamstrings, are often overcompensated. That can result in back strain and spinal misalignment.

Perform the butt-gripping exercise

The movement of a gluteal grip is quite small; essentially, it reduces the size of the buttocks inwards from the sides. While sitting in your seat, tense and squeeze your butt, aiming to rise slightly while you remain seated. The slight elevation should be the result of the tension of the gluteal muscles and not of leaning forward or pressing the feet.

Does not inadvertently tense the muscles of the thighs or hamstrings. Keep your legs relaxed and only your butt tense. Hold the pressure for five seconds, then relax the muscles for five seconds. Each squeeze and release is considered a repetition. Make two sets of 30 repetitions each day. As muscle strength improves, increase the amount of time each squeeze holds, aiming for 10 seconds or more.

Most effective glute exercises

When the American Council on Exercise asked ACE-certified personal trainers which exercise provided the fastest route to get to strong and developed gluts, the overwhelming consensus was that of squats. This response, however, was merely opinion. Then, ACE funded a study to conclusively determine which exercise is most effective for toning the buttocks.

During the investigation, the subjects performed a variety of gluteal exercises when the researchers compared activity in three different muscles: the gluteus maximus, the gluteus medius and the hamstrings. The results showed that the traditional squat is, in fact, especially effective, but so are five additional exercises: one-legged squats, quadruped hip extensions, step-ups, strides and four-way hip extensions.

And if you are very serious about losing weight, you must try a Free weight loss kickstart, nothing to lose, and all the world to gain.


4 simple exercises to tone your butt in no time

4 simple exercises to tone your butt in no time

How do you get a toned bum?

Get toned as soon as possible with this GIF tutorial.

Get fit with these incredibly easy and super-fast exercises by Amanda Butler from The Fhitting Room, a New York City gym known for its high-intensity workouts.

  • The squat. Stand with your feet separated at hip height and push your hips back so that your weight goes into your heels. Crouch at a 90 degree angle. Go back while you keep pressing the heels. Try pushing your butt back as far as you can, while keeping your feet planted and your shoulders back. Try not to lean forward! Do 2 sets of 20 repetitions.
  • The Squat Hold and the pulse. Stand with your feet apart at hip height, pushing your hips back so that your weight falls back on your heels. Crouch to an angle of 90 degrees as you did before. Stand back while pressing your heels, but do not stand up straight! Make small movements up and down, pressing to burn you! Once again, 2 sets of 20 reps will do it.
  • The bridge-up. Lie on your back with knees bent and feet firmly planted on the floor. Press your hips towards the ceiling and squeeze those glutes, as you would with a gymnastics bridge. Slowly lower your hips to the floor and repeat as many times as you can. This is serious, toning, and toning of legs.

Must read: Brazilian Butt Lift Workout for Women – better buttocks

  • The bridge with leg lifts. Take turns extending one leg at a time while pushing up in bridge mode. Keep your leg extended as straight as possible for maximum toning.

The results will be worth it.

And if you are very serious about losing weight, you must try a Free weight loss kickstart, nothing to lose, and all the world to gain.


How to do squats correctly for bigger buttocks [Bigger Bum activation techniques]

How to do squats correctly for bigger buttocks

How to do squats correctly for a bigger bum

In this article, we are going to address the issue of how to do squats correctly for a larger butt.

If you’re trying to build bigger buttocks doing squats and getting nowhere, maybe it’s because you’re not doing them correctly.

We will share with you the most common mistakes that people make when performing squats, and we will teach you some easy techniques to ensure that you are activating your buttocks.

We will make your booty turn on and be ready to benefit from each set so that your quads are not receiving all the action.

Most people do not get any benefit from doing squats when it comes to building bigger buttocks.

Your quads are getting all the action while your glutes are left behind. There is no wordplay.

Performing squats does not automatically mean that you are activating your gluteal muscles to make them bigger.

Most people are doing great exercise for their legs, but unfortunately their buttocks are completely lost.

So, hopefully, we can help you show you how to do squats correctly to make that ass turn on and grow.

Without the proper form, execution and activation of glutes, you are leaving behind your glutes!

Do not be fooled by the advertising hype that is promoted on the web, especially on social networking sites like Pinterest and Twitter.

The squat exercise is not the last glute construction exercise. Yes, you heard correctly.

The primary muscle groups directed to perform squats are the quadriceps, better known as the muscles of the legs and buttocks.

Unfortunately, most people will never properly stimulate the gluteus during this exercise.

Its shape, execution and gluteal activation are all when it comes to building bigger buttocks.

Therefore, if you do not have all of this under control, your squat workouts could give you little or no results when it comes to building bigger buttocks.

Are your glutes being left behind?

How to do squats correctly Using incorrect shapes will practically leave your behind untouched and your quads doing most of the work.

This could result in bigger quads without a stop. It is not exactly what we are looking for.

Do not Believe Me Have you ever been to the gym and seen a guy bending three or four plates on each side and noticing their huge patios, but you wonder why he does not have buttocks?

I have seen many!

One would think that your glutes should be huge.

It’s because he’s not doing the squats correctly to build the gluteal muscles. Otherwise, you are not interested in developing buttocks and just doing squats to build big quads.

If your goal is to build bigger buttocks, first notice some of the most common mistakes made when performing squats and then explain how to do it correctly.

Common mistakes when performing squats (Form and Execution)

The mere fact of leaving and performing 10 to 12 heavy repetitions in the squat rack or the independent bar will not be effective if it is not done correctly.

First let’s review some common mistakes you may be making so we can recruit more gluteal activation for this exercise and fewer quads.

3 common mistakes when doing squats for bigger buttocks

# 1 do not squat deep enough

Probably the most common and most critical mistake is not to dig deep enough into the squat. Most will go at an angle of about 45 degrees, which is not even parallel to the floor.

An angle of 90 degrees would be parallel and much better to activate your glutes, however, even lower than that would be more effective to aim your glutes.

# 2 Too much weight compromises the shape when squatting for gluteal growth

I think the second most common mistake is using heavy weights to perform the exercise correctly.

You will not be able to go deep enough to aim at your glutes if you stacked the bar too heavy.

Going extremely heavy for the purpose of building bigger buttocks should not be your goal.

Go a little lighter, perform the exercise with the proper form to feel the exercise, and maybe even slow down your movement will be much more effective.

You must create a mind-to-muscle connection to light those glutes.

Related: Will exercise make your butt bigger?

Wrong position of foot # 3 when squatting

The position of your foot is also a very important factor when doing squats.

If your feet are placed too close, your quads will receive most of the action.

Also, if you are performing this exercise with a smith machine instead of with an open bar, place your feet slightly forward so that your knee does not extend beyond your fingers when performing the squat.

If done incorrectly, this will place a great strain on the knees, while at the same time preventing you from performing a deep squat.

Activation of the buttocks is essential for a larger bum

squat properly bigger bum. There are more ways to activate your glutes than the form and execution.

As mentioned earlier, gluteal activation when performing squats can be very difficult for most.

And many times the use of the proper form and execution may not be enough and to get the true benefits of squatting for bigger buttocks.

However, there are a couple of other ways in which gluteal activation can almost be guaranteed before or even during active squats.

Hip resistance bands are perfect for glute activation

An excellent way to make your buttocks turn on and respond before performing your squat routine is by doing some gluteal activation exercises with hip resistance bands.

Although these bands are excellent for toning your buttocks, and not necessarily for building bigger buttocks, they are perfect for pumping blood with your glutes and creating that mental connection to muscle.

To activate your glutes and prepare them for squats, try the following gluteal activation exercises.

Article: Top Core Sculpter: Abs, Glute And Thigh Workout

4 butt exercises to activate your glutes.

To perform the following exercises, you will need hip resistance bands that will be placed around the knee area.

When performing the exercises, it is essential that you separate your knees at all times.

When done correctly, this is a safe way to light those glute muscles.

And trust me, you will feel the burn.

Glute Bridge – 30 reps

Sitting hip abduction – 30 repetitions

Squats (body weight only) – 30 repetitions

Lateral-walk (5 each way) – 30 repetitions

Your butt will surely be pumped and ready for action at the end of this routine.

Another great method is to use these resistance bands while actively performing squats.

Watch the following video where Annabelle Hayes demonstrates her gluteal activation routine using resistance bands to shoot your butt before you get close to the squat machine.

This video will give you a better view of how these gluteal activation exercises are done so you can be better prepared to do your squats for a bigger booty.

I highly recommend seeing this 10 minute glute activation routine.

Only as a side note. These resistance bands can also be used while performing squats and other resistance exercises for your glutes, such as leg presses. Try it and see how it works!

How to do squats correctly for a bigger bum

To do squats for a bigger booty, you must activate your buttocks and light those back muscles to prevent your quads from doing all the work.

Here is a list of my 8 best tips to follow to do squats correctly for a bigger butt:

# 1 go deep

Go deep so that your legs are at least parallel to the floor. Lower is even better.

# 2 Appropriate form

Do not compromise your shape with weights that are too heavy. You must create a mind-to-muscle connection and concentrate on the gluteal muscles you are using. Slowing down your representatives can do wonders.

Correct position of the foot # 3

Place your feet at least shoulder-width apart, and if you use a Smith machine, place your feet further forward. This will help you to deepen and avoid putting too much stress on your knees.

# 4 go heavy and light

For size, go heavy while using a strict form for 8 -10 repetitions, but also light for higher repetitions in the range of 20. Your buttocks and quads seem to respond quite well when performing both.

# 5 slows down

It also helps slow down the movement in the negative and use explosive movements in the positive.

# 6 feels the stretch

Try to feel the stretch at the bottom of each repetition. This will help to compromise those gluteal fibers more than anything else.

# 7 gluteal activation techniques

Use glute activation with hip resistance bands to ensure your buttocks are turned on and used for your squat routine.

# 8 No Cardio

Do not exercise too long. You do not want your glute workout to be a cardio session. TO get close to your gluteus training like a bodybuilder and hit them hard for 30 minutes or so and stop. Intensity is key. Save cardio for another day.

Concluding observations

Obviously, to build a bigger bum you must know how to do squats correctly.

You can achieve this by using various techniques and methods to ensure glute activation.

Both form and execution are critical when performing squats.

However, the use of an additional technique by incorporating resistance bands in the hip to ensure the activation of the buttocks can be the icing on the cake.

I hope you enjoyed our publication on how to do squats correctly for a bigger butt.

As I like to tell everyone, do not give up, be persistent and master your fitness goals one day at a time. There’s always something new to learn.

And if you are very serious about losing weight, you must try a Free weight loss kickstart, nothing to lose, and all the world to gain.




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