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Dive into our blog for a treasure trove of culinary inspiration! Uncover the secrets of wholesome meal plans, tantalizing recipes, and expert tips that make healthy eating a joyous experience.

   November 1, 2024
   Lifter Life Team
Well-Balanced Weight Gain Meal Plan to Help You Grow

What do you know about gaining weight? For some people, this is a tough process where you have to eat a lot of food, do heavy training, and get as big as possible to get shredded later. At this point, both eating and training are important, but when it comes to cooking and managing your meals, people go two ways. The first way is to eat whatever you want without paying attention to the number of fats, carbs, and protein. Even though your body fat level increases, you'll burn it when getting shredded. The second way is to stay on a strict diet and control your calorie intake. Such an approach is effective, but it may lead to quick emotional burnout, so you will achieve your goals at a high cost. The third option may be the most profitable to help you gain weight. With it, you follow a balanced diet and maintain the food you eat. You eat clean, but occasionally, you allow yourself to relax by having a cheat meal. Still, how to turn this third option into a meal plan? In this article, we will go through all meals of a weight gain meal plan and help you understand how it works. Keep reading if you try to gain weight but don't know how to manage your eating.What Are the Most Important Steps to Gain Weight Fast?Weight gain is not about eating a lot to see the difference on the scale. If you eat whatever you want, you won't succeed in gaining clean muscle mass. Your body fat level will rise as well. You will feel uncomfortable; the next stage, shredding, will be more tough and stressful. A well-balanced diet should be combined with the training program, as you use the energy to train your body and become stronger. Still, once we focus on a weight gain meal plan, it should be based on the following points.High protein intake. Protein is a material your muscles are made of. The consumption should be around 1,6-2,2 grams per kilogram of your body weight every day. Focus on choosing high-quality protein sources (chicken, turkey, egg whites, and red meat occasionally). Add protein and dairy products to diversify your diet.Calorie surplus. Effective muscle gain requires taking more calories than you burn. It's OK to have around 500 more calories than you usually take. Eat frequently. Getting three big meals a day is not so effective today, especially when you are in a dynamic lifestyle. Instead, consider having a meal every 3-4 hours will keep the blood sugar level on the appropriate level and give you enough energy to stay active during the day. Balance components in your meals. The food you eat daily should not only be high-calorie but also give you all the needed components: protein, carbs, fats, fiber, and minerals. For example, when you consume protein, consider adding vegetables or alternative sources of fiber to improve digestion. Hydrate your body well. During the muscle gain, it's essential to consume enough water. Consider getting at least 2-3 liters of water daily. Usually, it's about 1 liter per 1000 calories or 1 liter per 30 kilograms of your body weight. Last but not least is consistency. The most effective way to gain weight is to stay within your routine and stick to the schedule. You should eat well, sleep well, hit the gym, and control what you are eating. Start taking notes about how many calories you consume per day, or how to get. Still, if you have a busy schedule and don't have time for notes and calculations, there's an alternative. You can order a muscle growth meal plan. It allows you to get a high-quality goal-oriented diet. It's not just a fuel for your body, it's a tasty diet that will keep you satisfied and bring the balance of the components (protein-carbs-fats). Test the meal plan during the trial period to understand whether it meets your expectations or not. Now, let's discuss each meal to understand how to gain weight healthily.MealTimeProductsCaloriesProtein (g)Carbohydrates (g)Fat (g)Breakfast7:30 AM3 scrambled eggs with spinach and tomatoes, 2 slices whole-grain toast, avocado, 1 apple600255525Snack10:00 AMGreek yogurt (200g) with mixed berries and a handful of almonds300153510Lunch1:00 PMGrilled chicken breast (150g), 1 cup brown rice, steamed broccoli, and olive oil drizzle650406020Pre-Workout3:30 PMProtein smoothie with banana, 1 scoop of whey protein, oats (1/2 cup), and peanut butter400255010Post-Workout5:30 PMProtein shake with 1 scoop of whey protein and a banana20020252Dinner7:00 PMBaked salmon (150g), 1 sweet potato, mixed salad with olive oil, and quinoa (1/2 cup)700356025Evening Snack9:00 PMCottage cheese (150g) with sliced pineapple, a handful of walnuts300153015This is an approximate plan for a muscle-gain diet. You can use it as a template to create your own schedule and stick to it on the road to your goals. Plan for Weight Gain: BreakfastBreakfast is considered the most important meal of the day. When we eat in the morning, we fuel our body. Of course, you'll get extra calories, but the most important thing is to give yourself the energy and kill the cravings. What to eat for breakfast? It depends on your schedule. If you have a workout in the morning, you should get carbs and protein, giving your body fuel for the training session. Oatmeal pancakes with peanut butter are a nice option in the morning. Also, add some syrup on top, so you will have even more calories. Still, if you know that the workout will come later, don't overwhelm yourself with carbs. Focus on fats and protein instead.A few hours after the first meal, you may have a snack. It can be a protein bar, a protein shake, a cup of yogurt with berries, or any meal of your choice. Keep it simple and quick, so you won't spend much time eating and stay satisfied.Lunch on a Weight Gain DietNext comes lunch. This meal should contain all key components and be rich in calories, as you restore the energy to stay active till the end of the day. Pasta with meatballs and tomato sauce, Chicken and rice with salad, or sweet potato with ground turkey are only a few options you can get for lunch. Remember fiber is a key element that helps your stomach digest food. If the lunch is your post-workout meal, you can easily surpass the calorie limit and fuel yourself up after the training session. Also, you can have a cheat meal during lunch. Once a week, it's a good way to break away from the routine and satisfy your body with something unusual.What to Eat for Dinner to Gain Muscle Mass?Once you don't feel full, get a second snack between lunch and dinner. It can be the same as the first one. However, what's more important is what you eat at the end of the day. Dinner should be complex and contain the required amount of calories your body needs. Depending on your daily calorie norm, you can have a protein-oriented meal. However, if you had a training session in the evening, it makes sense to balance the meal with the right amount of carbs. Moreover, remember about the daily norm of fats. If you haven't completed it yet, consider adding high-quality fat sources to the meal (cheese, nuts, seeds, etc.). Don't be afraid to eat more than you used to. If you want to gain weight, be ready to feel uncomfortable for a while. It won't happen quickly. Only consistency leads to weight gain, so you should focus on a high-quality diet for a few months. Focus on your goals, you will succeed for sure.FAQHow many times you should eat to gain weight?It's optimal to eat 4-5 times per day to gain weight and help your body get all the needed components. You also should focus on high-quality food to gain muscle.Is it possible to gain 5 kg within a month?It may be tough to get 5 kilograms in a month, but you can achieve that by eating more than you burn and doing heavy training.How to gain weight healthily?To gain weight in a healthy manner, carefully choose the products you use and control the timing of your meals. It's important to increase calories without switching to processed foods or junk food.Is protein powder necessary for muscle gain?You can gain weight quickly without consuming protein powder. Still, if you lack sources of protein, and you don't feel satisfied, you can use it....

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   November 1, 2024
   Lifter Life Team
Health Benefits of Broad Beans to Your Body

Broad beans, which are also called fava beans, are among the oldest crops worldwide. They are called by many names, but in most cases, people call them broad beans. Originally, they came from South Africa, but today you can find them in many parts of the world.  They can be grown in almost any climate, which makes them a flexible product. Still, is it worth attention? Should it be added to the meal plan regularly? What benefits will the body get from eating these beans? People don't know much about them, so they hesitate about whether they should be picked for cooking and eating. In this article, we will tell you everything about them.How Do Broad Beans Help With Diseases?The first thing to mention in our article is that broad beans provide multiple health benefits. They help people with health problems reduce the negative impact and get the needed vitamins. For example, these beans contain Vitamin B, which is extremely important for patients with heart problems. According to research, this nutrient reduces the risk of stroke and heart problems, keeping your heart safe. 100 grams of broad beans provide you with over half of a daily rate of vitamin B1. Another advantage of fava beans help people with congestive heart failure (CHF) as they contain a high amount of folate. This component improves the elasticity of arteries and reduces the thickness of the arterial walls. This is a very important benefit as it lowers the risk of heart attacks. Besides, broad beans are very low in fats, only 0.1 gram of fats per 100 grams of product.Broad Beans for Parkinson’s Disease: How Do They Help?Parkinson's Disease is dangerous because it damages the nervous system, affecting people's movement and balance. When it happens, the brain starts losing cells that produce dopamine, which is an important component that establishes the connection between the brain and muscles. With dopamine, a person is able to send messages to the muscles and make moves. Parkinson's disease can't be cured, but you can work with its symptoms, such as slowed movement, tremors, and rigidity. Broad beans can prevent you from having Parkinson's disease because of the nutritional components inside. Amino acids L-dopa and C-dopa make the difference by boosting motor performance and having zero side effects. Broad Beans to Boost Your Immune System and Strengthen BonesAnother advantage of eating broad beans is that they boost your immune system. Beans are a good source of compounds that boost antioxidant activity. Regular broad bean consumption leads to the delay of cellular aging. Another key advantage is that beans help you strengthen your bones. Manganese and copper contained in beans have a positive effect decreasing bone formation and increasing calcium excretion. Recent studies show that the combination of calcium, zinc, copper, and manganese improves bone mass and prevents bone loss in older age.How to Eat Broad Beans?The next question is: how to eat these beans? How would you consume them to get all the health benefits of fava beans? The easiest way to combine them with other products is to add them to salads. When you mix beans with vegetables, dressing like olive oil, and other ingredients, they will taste good and give your body everything you need. You can mix beans with spinach and other vegetables in a blender to make a tasty spread for bread, making a healthy snack. Add something on top and you will get a sandwich, which is already a complete meal. A cup of fava beans contains only 187 calories, but at the same time, it gives you a solid amount of protein, carbs, and fiber. Fiber in broad beans stimulates digestion, helping you deal with the protein and complex carbohydrates you consume with your meals. One of the best ways to eat broad beans is to make a salad with simple ingredients: feta, fresh tomatoes, and basil. Use lemon-infused olive oil for flavor, and add some garlic to the rest of the ingredients. It may be a nice meal in your diet to help you maintain your weight and stay fit. However, if you don't have time to cook, there's a nice alternative. Order our weight maintenance meal plan and receive fresh food every day. We change the menu every day, offering you new meals to make sure you stay satisfied. FAQWhat vitamins do broad beans contain?Broad beans are a good source of Vitamin A and Vitamin C. Moreover, they contain a solid amount of potassium and iron, keeping your muscles and bones in condition.Can you eat raw broad beans?Broad beans can be eaten raw only if they are young and freshly picked. Still, it's much better to cook them and use them as ingredients for large meals. How to boil broad beans?Young broad beans should be steamed for about 3 minutes. If you have older beans, give them at least 5 minutes.Can fava beans be used for weight loss?Fava beans are low in calories, so you can add them to your weight loss diet....

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   November 1, 2024
   Lifter Life Team
Clean Eating Meal Plan to Change Your Life

When it comes to eating and dieting, people always look for an ultimate guide that will bring them to perfect shape within a short time. They want it to be tasty and healthy, and one that won't make them struggle without their favorite dishes. Sounds familiar, right? However, people don't believe that such a diet is possible. They put limits on themselves by cutting off sweets and products with added sugar. Instead, they focus on fruits and vegetables, limit carbohydrates, and look for everything marked as "healthy food". Still, people have different visions of what is considered a healthy diet. Everyone has their preferences in dieting, making their eating schedule flexible. We will provide a detailed explanation to avoid misunderstandings and help people understand what is considered clean eating and how to form a proper diet. In this article, you'll discover the most important points about healthy dieting and see some examples of recipes. This is the ultimate guide to clean eating.What Are the Main Points of the Cleat Eating Diet?The main thing you should remember about a clean eating diet is that it focuses on consuming whole foods. At the same time, you avoid processed foods and focus on meal prep. For example, if you choose natural cheese over processed cheese, you choose meat over sausages, and so on. When choosing products as carb sources, prioritize whole grains like oatmeal, brown rice, whole-grain pasta, etc. Cereal, cookies, and similar food choices won't be so tasty, as they contain added sugar and won't kill the cravings for long. For fats, choose foods made from natural ingredients. Instead of Nutella, pick nut butter, nuts, and seeds. Also, consider using olive oil, which can be a salad dressing and a basic element for cooking. For example, if you bake meat, use olive oil mixed with seasoning to make the flavor more saturated.The third key component of the clean diet is protein. In your diet plan, focus on choosing lean protein sources. Chicken, turkey, red meat, eggs, fish, and dairy products should be on your shopping list. Avoid processed meat products like ham or sausages, as they only bring temporary satisfaction but do not affect your metabolism. Plant-based protein sources like beans, peas, chia, and quinoa also make the difference. Protein is important not only for muscle growth but for overall satisfaction. When you have enough protein in your diet, you won't get hungry and keep the calorie balance stable. When eating protein, make sure you eat enough fiber to have normal digestion.How to Follow a Clean Eating Plan?The first major point about healthy eating is meal preparation. Consider cooking meals yourself most of the time instead of going to cafes or ordering delivery. When you cook food yourself, you know exactly what ingredients you use, how you cook them, and what amount of calories they bring to you. Moreover, people have different eating patterns (amount of portions, timing of eating, combination of products, etc.). That's why it's better to cook food yourself if you want to have a balanced diet that meets your suggestions. Still, sometimes people don't have enough time for cooking. They need an alternative, and the best decision is to choose a verified delivery service. Our balanced meal plans are goal-oriented and contain meals from various ingredients. You won't get the same dish twice, as our chefs offer various combinations, and each week you have different meals and snacks. There are no artificial ingredients or processed foods in our recipes, so you can eat clean and feel yourself better than ever.Plan What You Want to Eat and Get Products BeforehandAn effective way of building healthy eating behaviors is building your diet around your preferences. Eating what you want cheers you up and makes you feel better. Before implementing your clean-eating meal plan, decide what meals it will consist of and how you will spread them during the day. When shopping, you'll already know what you need for cooking. A clean eating journey always starts in the grocery store, so decide what you want and go get it!Flexibility Is the KeyA clean eating lifestyle is not about eating the same food all the time. If someone says chicken and rice is a perfect meal for clean eating doesn't mean you have to eat it all the time. Your goal is to keep the calorie count at a fixed level, avoid empty calories, and keep yourself satisfied. For example, if you used to eat oatmeal for breakfast, you can choose other options as an alternative:French toasts with strawberries.Whole-wheat toasts with peanut butter and bananas.Oatmeal pancakes with peanut butter and honey.Oat flour brownies.Overnight oats with chia and berries.Lunch is a meal that restores your energy in the middle of the day and helps you stay active. Even if you follow a carnivore diet, which reduces the number of options you have on the table, you still have to get the proper amount of carbohydrates, protein, and fats as the most important nutrients. Use minimally processed products and measure your portions, so you won't overeat. Here are some meals you can cook for lunch:Pasta with tuna and lettuce.Brown rice with turkey and beans.Quinoa with vegetables (quinoa is a plant-based protein source, so you don't need extra protein from meat).Baked salmon with sweet potato.What you eat for dinner depends on your preferences and your schedule as well. If you have a training session after work, it's essential to restore the energy deficit by eating enough carbs. If you don't have such an activity in the evening, focus on high-quality protein and healthy fats. Here's what you can eat for dinner:Baked salmon with vegetables.Sweet potato stuffed with chicken, beans, and cheese.Dinner salad mixing greens, kale, carrot, hard-boiled eggs, beans, etc.One-pot soups with veggies, chicken, and other ingredients of your choice. One-pot soups are in preference because you have less to clean later.These are only a few options you can have in your diet, as everything depends on your choice. If you don't eat meat, focus on eating plant-based protein sources that keep you satisfied during the day.Drink Water ConsistentlyWe talk a lot about eating but mention nothing about drinking. Keeping the hydration level high is essential for clean eating. By drinking your daily amount of water, you keep yourself healthy and avoid discomfort and dewatering. If you don't have access to water during the day, keep a bottle of water with you all the time. How much water should you drink? It's around 1 liter per 1000 calories or 1 liter per 30 kilograms.Is It Tough to Eat Clean?Clean eating may seem complicated if you don't know your food preferences well. Once you point out the products and meals you want to eat, it gets easier to organize the diet, cut off unneeded products, and follow the principles of clean eating. Moreover, when you have a healthy restaurant as an alternative, you don't need to worry whether you didn't cook something on time. Stay flexible, and you will see how cool clean eating is.FAQHow to start clean eating?In the beginning, define your goals and decide what you want to eat. Next, create a shopping list and purchase all the products. What does the 50% rule for eating mean?The rule of 50% means half of your plate should be filled up with fruits or vegetables during each meal....

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   November 1, 2024
   Lifter Life Team
What Low-Calorie Alcoholic Drinks Can You Have?

People who control their daily calorie count may not consider alcohol as a serious factor. It's a mistake because even a few drinks after a tough day will make the difference surpassing the daily rate by far. It doesn't mean you will get fat or gain extra kilos after a few glasses of wine. However, it will make it more difficult to achieve your goal of getting fit, gaining clean muscle mass, or staying in shape. For example, if you add alcoholic drinks to your weight maintenance meal plan, it will slow down the progress and force you to give more effort to keep the numbers on the scale the same. Does it mean you should quit alcohol completely? Absolutely not! One of the options is to switch to low-calorie alcohol drinks. How to choose them? Do they have significant differences from classic drinks? Let's get down and talk about low calorie alcoholic drinks in the context of dieting. Why Quitting Alcohol Is Not an Option?If a smoker decides to quit, it won't happen immediately. The person will do it slowly, reducing the number of cigarettes per day, and replacing cigarettes with snacks, chips, or something similar. The same thing happens to those who drink alcohol. If a man who prefers to have a beer after a shift is banned from having this option, it will lead to destructive consequences. Stress, desire, and other factors will make people consume even more alcohol to avoid stress...by drinking more beer. If alcohol is a crucial factor stopping you from implementing a low-calorie, diet, you have to remove it slowly. The main factor to consider is to slowly reduce the calorie intake while the energy use remains the same. For example, if you enjoy wine with your dinner, consider replacing it with low-calorie wine. You will not struggle because of the bad taste, but your body will feel the difference.Type of DrinkAlcohol PercentageCalories per 100 mlLight Beer3.5%29Low-alcohol wine5.5%50Hard Seltzer4.0%30Low-alcohol Cider2.5%38Non-Alcoholic Beer0.5%25Low-Alcohol Kombucha0.5%16Spritzer (Wine & Soda)4.0%35Low-Alcohol Sangria4.5%45Alcohol-Free Sparkling Wine0.5%22Low-Alcohol Mead3.0%55This table represents low-calorie alcohol drink options, showcasing the alcohol percentage and the amount of calories per 100 ml. Gin and TonicA classic combination for bars. Tonic water, originally made with high amount of fructose, makes a perfect balance with gin. At the same time, tonic makes big difference in the calorie count, and if you want to keep up with this drink, consider making it lighter, so it will have lower calories per serving.People consider lowest-calorie alcoholic drinks not as good as classic, but this works only if you don't know how to mix them.The best option is to use club soda or seltzer. These drinks are calorie-free, but at the same time they deliver the same level of taste. Your cocktail won't get worse, but you will keep the calorie count low. Standard serving of gin and tonic is about 97 calories. It may not look impactful, but if you need to drop weight, and every calorie matter, you have to consider everything you consume. Light Beer Instead of Dark BeerThe main difference between these two types of beer is not only in color and taste. The major point you should focus on is the calorie count per serving. The difference always depends on the specific product you choose. If you are not sure whether the specific drink matches your preferences, check the label.However, light beer is not a major component of a well-balanced diet. If you want to drop weight, eat clean, and get tasty food, it's essential to have a properly balanced meal plan. Our weight loss meal plan will surprise you with a huge variety of options to choose from. You can get a plan for a month and stop worrying about cooking and timing of eating. We deliver daily portions in the morning, so you will have a full set, knowing the order of your meals and the exact calorie count for each one.Vodka Soda - Unexpected ComboThe stronger your drink is, the less you can consume. This statement is true, especially if we remember that alcohol dehydrates the body. That's why people often mix it with sparkling water to establish balance. You can try this formula by mixing soda and vodka. Most calories come from alcohol while soda is light and makes no big difference for the body. You`ll have around 80 calories per one drink. Tequila and Fresh Citrus JuiceYour friends come to your place, and you want to have a smooth drink? Don't search for the lowest-calorie alcoholic drinks. Instead, get yourself a serving of tequila with fresh citrus juice. Such a combo looks unusual, mostly because people used to drink tequila with salt and lime. Mixing two ingredients in a 2-ounce glass, it will give you only 128 calories per serving. How to Manage Alcohol if You Are on a Diet?Here are some good tips about managing alcohol intake when you are on a diet. These simple steps will help you control yourself and avoid overcommitments.Set a comfortable amount of alcohol and moderate it. 1-2 drinks after a shift is a comfortable amount. In a bar, choose low-calorie alternatives over classic drinks. Drink water when drinking alcohol to avoid dehydration. If you drink in the evening, this habit will help you feel comfortable in the morning. Consume alcohol with protein and healthy fats to maintain blood sugar and keep your metabolism on the same speed. Don't fast. If you drink at night, consider having a well-balanced breakfast next morning. Your body will receive the needed amount of energy, making you feel comfortable. Do this even if you drink low-calorie cocktail. It's not rocket science that you can drink alcohol and still lose weight. You just need to know your limits and adapt your diet to these limits. Monitor Your Body ActivityApplying the same diet to different people is difficult for multiple reasons. The main reason is that every person is different, having different metabolism, calorie intake, preferences, etc. Vegans won't eat the same food as people who prefer a carnivore diet. The same works with alcohol. Somebody will feel uncomfortable after consuming a single shot while others won't see any changes after drinking several cocktails, so they don't feel like taking less alcohol than usual. That's why it's essential to monitor yourself and notice changes. The older we get, the more changes our body faces. ...

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   July 30, 2024
   Lifter Life Team
Discover What Foods Boost Your Metabolism the Best

Fast metabolism becomes essential for everyone who approaches a healthy lifestyle and wants to be active. Whether you work out to get in shape, perform on an amateur or professional level, or gain muscle, you will surely increase your metabolism and make all the body processes go faster. Achieving a higher metabolism with workouts and an active lifestyle is the right approach, but you can do it better and faster by changing your diet. Foods that positively impact the metabolism are those that we may not know about. Do you want to know more about them? Keep reading to understand what products and meals will surely boost your metabolism and help you achieve your goals faster. How Does Metabolism Affect Our Health?There's a direct connection between metabolism and people's health because metabolism identifies how effectively we use our food to convert it into energy for workouts and everyday tasks. Moreover, it directly affects our energy balance. For example, with a good metabolism, you won't struggle if the amount of calories will surpass your daily limit. Since all the processes in your body happen very quickly, you don't have anything to store or turn into body fat. The metabolism level depends on multiple factors:Lifestyle.Type of food you consume.Your daily schedule and the amount of sleep you get.The amount of time you spend working out.If you focus on getting foods to increase your metabolic rate but at the same time have a passive lifestyle, it won't bring you the desired effect. You should combine everything to wake up your body and bring all the processes to the needed speed. The most popular metabolism-boosting foods and their main characteristicsProduct nameShort descriptionBenefitsGreen TeaContains catechins and caffeineBoosts metabolism and fat oxidationCoffeeContains caffeineIncreases metabolic rate and fat-burningProtein-rich foodsIncludes meat, fish, eggs, dairy, legumes, nuts, and seedsIncreases the thermic effect of food (TEF)Chili peppersContains capsaicinIncreases metabolism and promotes fat-burningWaterDrinking cold water increases resting energy expenditureHelps to burn caloriesApple cider vinegarContains acetic acidMay increase fat burning and decrease fat storagecoconut oilContains medium-chain triglycerides (MCTs)Increases metabolism and reduces appetiteGingerContains gingerolBoosts metabolism and has anti-inflammatory propertiesSeaweedRich in iodineSupports thyroid function, which regulates metabolismLegumes and pulsesIncludes beans, lentils, chickpeas, peasHigh in protein and fiber, increasing TEF and promoting satietyDark chocolateContains caffeine and theobromineIncreases metabolic rate and improves moodOolong teaContains catechins and caffeineBoosts metabolism and fat-burningBerriesRich in antioxidants and fiberPromotes fat burning and improves overall metabolic healthChoose Small Portions Over Big MealsTiming plays an important role in the metabolism development. You have to give your body enough energy to complete all your daily activities. Sometimes, It's better to have three medium-sized meals and two snacks than limit yourself to three large meals. You will keep the blood sugar on an appropriate level and have no desire to eat extra sweets or somehow break your diet. This is a key factor to keep your body weight stable.This video is a good example of how people with different goals eat during the day. In this episode, professional bodybuilder Fouad Abiad shows what he eats during the off-season. He has large meals and small portions to maintain the calorie count and avoid overeating.If you are looking for a balanced meal plan to help you stay in shape, consider our weight maintenance meal plan. Wisely crafted by specialists and cooked by chefs, it will help you keep the calorie count at the same level and have enough energy to keep doing what you do. Moreover, the meals change all the time, so you won't struggle eating the same food all the time.Pick the Best Food for a Metabolism BoostNow, let's get to the main point and discuss the best metabolism-boosting foods. The first on our list is protein. The body needs more energy for protein digestion and higher calorie intake, which is why people need to take more carbs and fats when eating protein. For example, when you make a protein shake for a post-workout meal, it makes sense to add a banana and replace water with real milk or plant milk. Protein speeds up your metabolism and makes you feel full. The next product on our list is green tea. It's not a high-calorie meal or something you can take as a snack, but it's a nice drink that contains caffeine and catechins. These components increase your metabolism and improve your body's ability to burn fat and use it as the main source of energy. Some studies proved that people who regularly drank green tea faced weight loss and had a positive impact on overall health. It's not a significant weight loss, but if you decide to make green tea a part of your weight loss meal plan, it will be an advantageous move. Next, we are going to mention a group of products that are reach in calcium. They are important not only for your metabolism but for your bones as well. Several studies also confirm that calcium plays a huge role in getting in shape. The most common calcium-reach foods that boost metabolism are broccoli and Greek yogurt. You can easily add them to your diet and swap them from time to time. Canned salmon is also a good option to get the needed amount of calcium.Avoid Alcohol to Keep the Metabolism Level the SameIt's essential to mention things that slow your metabolism. When people drink a lot of alcohol, it negatively impacts all processes in their bodies. They lose focus, have less energy, and feel tired when doing the simplest things. If you don't want to feel like that and constantly increase your metabolism, quit alcohol or make the consumption as low as possible. Control your diet and workout several times per week to stay active.FAQWhat products help you increase metabolism and burn fat?If you want to burn fat and keep your metabolism high, you must focus on lean meats and fish, eat more fruits and vegetables, and consume whole-grain products. Should you eat nuts to keep your metabolism level high?Nuts become a good source of healthy fats and help people maintain their metabolism. Still, this is a high-calorie product, so don't eat too much.What is the biggest metabolism killer?Alcohol is the biggest metabolism killer. Besides, you may avoid high-fat products and foods that contain high amounts of added sugar....

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   July 30, 2024
   Lifter Life Team
Best Recipes for Carnivore Diet You Should Try

The carnivore diet may scare or disappoint someone because it's focused on organic products, including meat, fish, eggs, seafood, and some dairy products. How's that? Is that enough for normal productivity? Yes, it is. Since you exclude beans, carbs, nuts, and other food from your nutrition, the processes in your body change, and you adapt to new conditions. A strict carnivore diet is often called a "zero carb" diet, which could make in uncomfortable for some individuals. Still, if you know how to use the available ingredients, the diet won't be so struggling. In this article, we offer you the best carnivore diet recipes for every meal, from breakfast to dinner. Keep reading to make your nutrition plan more exciting and tasty.How Exactly Does the Carnivore Diet Work?The carnivore diet is similar to the keto diet plan, where you almost eliminate all carbohydrates. The body doesn't get enough energy from sugars and other types of carbohydrates, so to compensate for this lack of energy, the body uses fats as its main energy source. This process is called ketosis, and it's a response to a significant increase in fats in your diet.Typically, 70% of calories per day come from protein, nearly 20% from fats, and less than 10% from carbs. To have a better understanding of how this works, have a look at the table below.Day of the weekBreakfastLunchDinnerShacks MondayBacon and eggsRibeye steakGround beef pattiesBeef jerky, boiled eggsTuesdaySausagesPork chopsGrilled salmonPork rinds, cheese sticksWednesdayGround beef scrambleChicken thighsLamb chopsHard-boiled eggs, salamiThursdayBeef liverShrimp and scallopsNew York strip steakTurkey slices, bone brothFridayOmelet with cheeseBeef ribsGrilled pork bellyChicken wings, pepperoniSaturdayScrambled eggsBison burger pattiesDuck breastBacon strips, pork rindsSundaySteak with eggsBeef brisketGrilled lobster tailsHard cheese, smoked salmonIf you don't want to switch to a strict carnivore diet completely, you can start with a keto meal plan. With this diet, you will have a proper understanding of what products should be used and how they should be distributed during the day.Does the Carnivore Diet Contain Any Risks?It's essential to mention not only the positive aspects but also the potential risks of implementing a carnivore diet. The main risk of this plan is the rise in cholesterol, which may happen in the short and long term. Also, there is an increased risk of kidney stones and osteoporosis. High protein intake may negatively impact your stomach because the body needs more energy to digest this type of food. That's why you should keep the balance and take breaks during your diet. In this video, the author shares tips and steps that helped her keep up with he carnivore diet for a long time and take advantage of this meal plan.Simple and Tasty Recipes for the Carnivore DietLet's start with something extra delicious. At the beginning, we will have a Ribeye Steak with grass-fed butter. A juicy piece of meat cooked with butter and seasoning will blow up your taste and cover the protein and fat rate for the whole day. If you want something light, these carnivore waffles are a great choice for breakfast. Mix one egg, pork eggs, mozzarella cheese, and a pinch of salt. Add some butter to boost the taste. It's a light and delicious meal that is simple to cook. You can make several portions and have them for breakfast a couple of days per week.If you enjoy pancakes more than waffles, we have liver pancakes just for you. The main ingredients are beef liver and eggs. Add several tablespoons of melted ghee and salt for taste. The recipe looks strange, but in fact, this meal is a great source of Vitamins A and B. The next on our list is pizza, but not the default one. It's a pizza full of meat where you mix turkey, pork, pepperoni, cheese, and bacon. It's an easy carnivore recipe that will fill your body after the workout. Bake the pizza for 15 minutes after adding all the ingredients, and you will get one of the best dishes for your carnivore diet meal plan.Do you want a dessert? Here comes the keto egg pudding! The main ingredients are five eggs, grass-fed butter, and half and half. To add some sweetness to your pudding, use keto sweetener and add a pinch of salt to make it more soft.Such recipes are pretty easy and don't require you to perform any complicated actions. If you are a beginner in dieting and want to start with something simple, these options are pretty good for you. Later, when the body adapts to a new food, you can go further and try an advanced meal plan with complex recipes. Moreover, if you have specific goals and you want to adapt your diet to achieve them faster, order one of our meal plans. For example, if your goal is to gain weight, you should try our muscle growth meal plan. Meals change every time, so you won't have the same food all the time. Moreover, you can get a trial period at a lower price to see whether the diet meets your expectations or not.FAQIs the carnivore meal plan safe for your body?A well-balanced carnivore meal plan will force your body to use body fat as a main source of energy. Still, you have to monitor your health condition to avoid potential problems.How to keep interest in your carnivore diet?You can switch between different types of meat and fish, cook food with seasoning, and use dairy if it works for you.Is it good to drink coffee during the carnivore diet?Despite coffee being a plant-based product, individuals who follow a carnivore diet keep drinking it because it stimulates the body and gives more energy to keep going. ...

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   July 30, 2024
   Lifter Life Team
Cheat Days Explained: Good or Bad?

When people follow a strict diet, their bodies are put under stress, making them feel uncomfortable. Since you consume less sugar, saturated fats, and other components that make you satisfied, your body forces you to cheat and eat cheat occasionally. That's why people consider incorporating cheat days into their diets. During these days, people allow themselves to eat everything they want, including fast food, pizza, pancakes, and other meals. Still, does cheating help you achieve your health goals, and what food choices can you have during cheat days? Let's find out!The Science Behind Cheat DaysThe main idea of having cheat days is to reduce psychological pressure. When we are on a strict diet, we limit ourselves to the types of food we consume. Some go with a low-carb diet, eating carbohydrates one or two times per day; others just quit sugar for a month or two and then satisfy themselves with tasty sugar-reach food.Another advantage of having cheat days is increasing your metabolism. Scientists confirm that during cheat days, people receive a solid amount of leptin - a hormone that tells us when we are full. If you follow a restrictive diet and then suddenly get a cheat day, it helps you reduce the level of hunger. You won't struggle between the meals, knowing nothing bad will happen to you. The impact of cheat days may differ for each person. Some may want to keep cheating the next day, while others will return to a normal diet to reduce the amount of carbs. Moreover, if you work out after having a cheat day, you'll have a better pump, and you will feel stronger during the workout. The most popular food for cheat mealsMealShort Recipe DescriptionAmount of caloriesPizzaA classic choice, often topped with cheese, pepperoni, and various veggies.285/sliceBurger and friesA juicy burger with a side of crispy fries, often loaded with cheese, bacon, and condiments.800+Ice cream sundaeA dessert featuring ice cream topped with chocolate syrup, nuts, and whipped cream.500+Fried chickenCrispy, deep-fried chicken pieces, often served with sides like coleslaw and mashed potatoes.400+/piecePanckancesFluffy pancakes topped with butter, syrup, and sometimes fruits or chocolate chips.350+/stackTacosSoft or hard shell tacos filled with meat, cheese, salsa, and guacamole.150+/tacoMac and cheeseCreamy macaroni pasta with a rich cheese sauce, sometimes topped with breadcrumbs.300+/servingDoughnutsSweet, fried dough pastries often glazed or topped with sugar and sprinkles.250+/pieceNachosTortilla chips topped with melted cheese, jalapenos, salsa, and sometimes meat.350+/servingSushi rollsRolls filled with rice, fish, vegetables, and sometimes cream cheese or tempura.200+/rollBBQ ribsSlow-cooked ribs smothered in barbecue sauce, often served with sides like cornbread and beans.400+/ribChocolate cakeRich and moist cake layered with chocolate frosting.350+/sliceCarbonaraCreamy pasta dish made with eggs, cheese, pancetta, and pepper.400+/servingCheesecakeRich, creamy cake made with cream cheese, often with a graham cracker crust.350+/sliceHot DogsGrilled or boiled sausages served in a bun with various toppings like mustard, ketchup, and relish.300+/hot dogIf you are at the beginning of your path to building a well-balanced diet for muscle growth and you don't have time to do it yourself, leave it to us. We offer you a complete muscle growth meal plan that will give you enough carbs, protein, and fats and let you have enough calories daily. Cheat Meals or Cheat Days?It's a complicated discussion about the amount of meals you can afford for cheating. First time, people have one meal per week (usually during the weekend or when they don't have workouts to let their body recover). Later, when the body adapts, individuals add one or two more cheat meals to their schedule, which means they may have a complete cheat day in their diet. Bodybuilders often use cheat days during the off-season or after the show. They let their bodies rest from the regular diet and get more energy for more effective workouts. Still, it's essential to understand that you have to control the amount of food you eat during the cheat day. Even refeeding should be mindful as you know where to stop.Build Your Diet FirstThe most important thing to remember is that cheating must be implemented when you already have a diet plan that fits your goals. If you focus on staying in shape and maintaining your weight, it makes sense to develop a weight-maintenance meal plan. With it, you will have no problems getting the needed calories, having enough carbohydrates for energy, and receiving all the important components from your meals. If doing it yourself may seem complicated, don't hesitate to order a complex weight maintenance plan. Crafted by our chefs, it contains everything you need for proper weight maintenance. Moreover, it contains various meals every day, so your diet won't become boring after two or three days. You can either have a trial per day or two or purchase a monthly plan.Implement Planned Indulgence in Your ScheduleIf you want to use cheat days and cheat meals, you should make them a part of your global healthy eating plan. You follow the strict diet for a week or two without psychological pressure, knowing your cheat day will come soon. Still, you have to stay focused and don't go out of control, adding one or two more cheat days to the schedule. Cheat days should appear rarely and give you additional motivation to keep going with your regular diet. Still, having cheat days may be tough when you have to lose a solid amount of weight (for example, 20 kilos or more). In such cases, you may need a well-balanced weight loss meal plan. With it, you'll have all the needed components of the diet, including carbs, protein, fats, fiber, and vitamins. At the same time, your overall calorie count will be lower than usual, so you will lose body fat and keep the muscle mass. Our chefs offer various options for weight loss, so your meals will never be repeated, and the diet will be unique.Could Cheat Days Damage Your Diet?Cheating may become disadvantageous to your diet once you don't control yourself. In some cases, people lose control and move beyond one cheat. They even come back to their usual diet but start eating cookies, burgers, and other foods that are not allowed on a strict diet. It ruins all weight loss goals and prevents individuals from reaching comfortable weight. How to avoid that?Start a food diary. Notice everything you eat during the month. This will give you a clear picture of your schedule, making it much easier to eliminate unneeded products and keep up with clean eating.Know your goals. When people lose control over their diets, they move away from their initial goals, which makes it more complicated to get back on track. Make yourself a daily reminder about your goals and stay focused.Cook food beforehand. If you prepare all the meals yourself, make them at the weekend to start a new week without spending several hours in the kitchen. Getting food from the delivery service makes the process even easier.Analyze Your Body and Experiment to Achieve Your GoalsWhen people start following a strict diet and set goals, they think that copying someone's schedule will be enough. Every case is unique. If the goals are similar, the approach and the way your body reacts to diet changes may differ. You should implement mindful eating and slowly incorporate cheat meals into your schedule. Only periodic cheating will give you the desired result and increase your metabolism. Otherwise, it makes no sense, as you won't achieve the set goals. FAQHow often should you have a cheat day?It's usually OK to have a cheat day once a week. Still, it may be more effective to have a cheat snack several times a week.How many calories can you take during the cheat day?During your cheat day, you can have twice more calories than you have during the regular diet. For example, if your regular meal plan has 2,500 calories, you can get 4,000-5,000 during the cheat day.Do cheat days have a positive impact on metabolism?Wise implementation of cheat meals can boost your metabolism, allowing you to work out more effectively, burn fat, and get in shape faster....

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   July 30, 2024
   Lifter Life Team
Tasty High-Protein Dinner Recipes to Try

Well-balanced diet is as important as a good workout plan. To achieve your goals in gaining weight, losing body fat, and growing muscles, you have to make sure your body gets enough key elements. Carbohydrates give you energy to perform daily activities and perform well in the gym. Fats are essential components to give you Omega-3, Omega-6, and Omega-9, which are essential for your skin and bones. Protein is the main building material for the body because it's what your muscles are made of.If you lift weights, have a balanced schedule, and eat enough protein, your body gets the needed recovery and faces positive changes. Still, people struggle when it actually comes to cooking because there is no idea what to cook. Everybody has different tastes and preferences and different protein requirements. A person that weighs 90 kilograms will need more grams of protein than the one that weighs 65 kilograms. Still, you can identify your preferences and select the best meals that fit your requirements. In this article, we provide you with the best high-protein meals for dinner that will make your diet much better.What Makes Good High-Protein Meals?As we said, everybody has different preferences about what to eat for dinner. Some are OK with a default protein shake, while others want to have something unusual and well-digesting. Let's identify the major elements of high protein dinner:A lot of vegetables. Since you pretend to have a high-protein meal at the end of the day, make sure it will digest well and bring you no trouble in the morning. Add a solid portion of veggies to your meal. Whether it's a salad, asparagus, cucumbers, tomatoes, or something else, don't ignore it and create balance.Multiple protein sources. If you cook only eggs or chicken breasts, it won't satisfy your body, especially if you repeat the same dish for a long time. Use various protein sources to satisfy your body and create variability.Seasoning and low-fat sauces. Food is not just a source of energy; it's also what can make you satisfied and enjoy your dinner every time. Add soy sauce, rosemary, and seasoning to vegetables, meat, and fish to make the taste stronger. For example, if you cook salmon and broccoli, a portion of seasoning will make them taste much better.The exact dinner meal may depend on multiple factors, including the timing of the lunch and snack you had, your daily amount of calories, your goals, and your daily workload. If you had a workout in the morning and an 8-hour business day after that, your dinner should include carbs and protein as well. For example, pasta with tuna or crispy chicken wings with potato salad.If you want to control your current weight but don't have time to cook food daily, a weight maintenance meal plan may be something you've looked for. Well-balanced, tasty, and calorie-reach meals will make your day and help you stay in shape. You will have new dishes for every day, so you won't struggle because of the repeatable meals.Now, let's get closer to our main topic and review the best high-protein dinner recipes.Custom Grill CheeseCrispy bread with melted cheese and other ingredients gives you all the needed components. What's more importantly, they give you flavour and keep you satisfied after a long day. The main advantage of this dish is that you can create your own custom grill cheese. Since you need to make your dinner high in protein, try to add some chicken, red meat, or turkey to your meal. Add some green vegetables or a tomato sauce. Also, there's a killer feature that will blow your mind. Add some honey, as it makes a cool flavor mixed with cheese. You will have around 30 grams of protein per serving, which is more than enough for good recovery.Spaghetti With Meat SauceThis meal is not 100% protein-focused but it can give you enough elements to recover your muscles after a long day. Also, if you plan to cook a meal for the whole family, this is a nice option. Take low-fat ground beef, juicy tomato sauce, meat seasoning, and basilic for flavor. Cook pasta and add it to the sauce when it's almost ready. Optionally, add some cheese to get a stronger flavor and some extra fats. Still, this meal won't suit vegetarians. For a high-protein, vegan-friendly meal, try our vegan meal plan. Once you order from us, you receive a customized meal plan with several options for breakfast, lunch, and dinner.Homemade CrunchwrapsWhen you don't want to waste time on beautiful servings, and your goal is just to get tasty food for dinner, crunch wraps to stay on top of high-protein recipes. Replace ground beef with ground turkey or ground chicken to reduce saturated fats, add some tomato sauce, and get whole tomatoes for flavor. It's a classic version of this recipe, as you can experiment and try different combinations with beans, different types of cheese, lettuce, and other ingredients.Know Your Tastes and Find Best High-Protein RecipesYou can look through dozens of recipe books and watch hundreds of videos, but you'll always be related to your tastes. If people don't want to eat red meat, they will avoid it in recipes or replace it with alternatives. If people want to cook dishes with quinoa instead of rice, they will do it. We offer you various high-protein dinner recipes to show how various and unique dishes you can have. Also, if you don't feel like cooking after a long day or just want to order high-quality food, check our meal plans. We craft them alongside with experts and chefs to ensure our clients have receive well-balanced meals and stay full for the whole day. Pick the preferred meal plan and get your protein-packed meals today!FAQ What are the key ingredients for high-protein dinner meals?When cooking high-protein meals for dinner, focus on getting lean meat and fish. Get vegetables and add fat-free sauces for flavour.What dish can give me 40 grams of protein per serving? Grilled chicken breast with veggies and rice is low in fat and high in protein. It provides enough protein to recover your body.Are eggs good for dinner?Eggs may be good for dinner once you balance them with vegetables and add some parmesan for flavor....

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   July 5, 2024
   Lifter Life Team
Simple Keto Diet Recipes to Maintain a Healthy Lifestyle

When people stand on the path of building a perfect body, or they simply want to lose weight, they forget that hitting the gym is only part of success. Your diet is also an important part of the process. The quality of products, the types of products, and the number of portions determine how fast you will progress. Today, people often move away from classic nutrition plans and select ketogenic diets instead. It's not something extra special but it's what makes your body work differently. The main aspect of keto-friendly nutrition is that you replace most of your carbs with fats. Salmon, peanuts, avocado, and other components will dominate in your meals. Still, it's only a tip of the iceberg as there is much more to say about keto recipes and the way they affect your body. Keep reading to discover more.Fat - The Main Component of the Ketogenic DietAs mentioned before, the ketogenic diet is based on a high amount of fat as it's used as the main source of energy. The first real experience of using such a method of nutrition was in the 1920s. It was used to help people with epilepsy. According to the research results, showing that timed fasting reduces seizure activity.Over 75% of your energy will come from saturated and unsaturated fats, while only 5% will come from carbohydrates (the rest 20% of your energy comes from protein). For example, if you have 2,000 calories in your daily plan, 1,500 of them will come from fats. How Exactly Does the Ketogenic Diet Work?By reducing carbs to an absolute limit, you activate the process called ketosis. It makes your liver to produce more ketones. This component can be used as your main energy source, making you burn fat much faster. For the first time, it may sound strange because the weight loss was based on lowering carbs but not increasing fats. It's true, but only if we use carbohydrates as a primary source during a low-carb diet.Once you switch to the keto diet, your body will take some time to adapt. When the period of adaptation is over, your body will face changes and start using non-carbohydrate substances for glucose generation. The main condition when this algorithm works is if you keep the right balance among all the components. If you eat too much protein, the ketone production reduces, which makes it hard to keep the ketosis going. It may take time to calculate the right percentage of carbs, protein, and fats in your diet, but once you make it, it's much easier to keep up with your current ketogenic meal plan. Those who don't have time to cook meals themselves often search for those who will do it for them. Once you order it from us, you get an easy keto plan that contains various meals. Our chefs cook them according to original recipes, and our delivery service delivers them right on time. Is the Ketogenic Diet Good for Weight Loss?A wisely composed ketogenic diet may be a good choice for those who want to lose weight and be in good shape. You don't need to struggle with cutting carbs and staying hungry. Since you have enough calories from fish, meat, oil, nuts, and other components, it will only take some time to adapt. Your body will start using fats as its main source of energy, which will speed up the process of burning calories. Still, you need to choose your fat and protein sources wisely. Combine saturated and unsaturated fats in your diet, and stay away from processed food. Four Types of Ketogenic DietDepending on what you include in your meal plan, we highlight four main types of ketogenic diet:Default keto diet. You keep your carbohydrate level low(no more than 10%), maintain protein at around 20%, and keep fats at a high level (around 70%).Cyclical keto diet. You include carbs refeeds, but most of the time, your keto meal plan remains unchanged. Targeted diet. This type of diet is usually used when you work out to bring your body into shape. In this case, you eat more carbs before and after the workout, giving your body enough energy for recovery.High protein diet. There's nothing unusual in this type of diet. The only difference is that you increase the amount of protein.Not all these diets are commonly used. In most cases, individuals rely on the default classic and high-protein diet. Targeted and cyclical diets are considered advanced. Simple Recipes for Your Keto DietNow, to the most important part. If you follow a diet, you have to cook food that matches the requirements and makes you satisfied. Moreover, nobody wants to eat the same dishes all the time, so the diet should be varied. So, what keto diet recipes are available for those who want to change their lifestyle?For breakfast, you can try keto scramble with veggies and cheese. It's a fiber-reach meal that will fill your body with all the needed components and give you enough energy to complete all the tasks. Another option is chia pudding. You mix chia seeds with plant milk of your choice and add some fruits for flavor. It's a calorie-rich and tasty meal that will give you a powerful shot to start the day. If you need a bigger portion or you want to cook breakfast for your family, you can try a cauliflower breakfast baked with bacon, eggs, veggies, and cheese.Lunch. It should also be a high-calorie meal, especially if you have an active lifestyle. You can go for keto meatballs with tomato sauce, mozzarella cheese, and basilic. Another option to try is a peanut butter chicken. It's a bit unusual because you combine chicken and peanut butter. You also add onions, garlic, chilies, chopped tomatoes, and coconut milk to make the meat soft. It takes time to cook this meal and bring it to good condition, but if you do it once, you won't regret it. Dinner. Try something light because overloading yourself with food is the last thing you need at the end of the day. Baked vegetables, zucchini boats, or tuna and avocado salad are good options. Don't forget to add enough vegetables to your meals because they make the digestion process much easier. Sometimes, the ketogenic plan may not fit your goals. For example, if you decide to gain weight and become more powerful, it makes sense to go with a muscle growth plan.How to Maintain Your Meals?Create a list of meals you want to eat during the month and maintain them. Look at what you eat this week and change your preferences for the next one. If you feel that your menu is not big enough, consider looking for new keto dinner ideas as well as recipes for breakfast and lunch. Following a ketogenic diet may not be easy for the first few days, so you have to be creative and do everything to enjoy your meals.It's also essential to mention products that should not appear in a ketogenic diet. Once you decide to switch to a high-fat routine, avoid these products:FruitsLow-fat products (salad dressings, low-calorie mayonnaises, etc.)Grains. Wheat-based products, cereal, rice, pasta, etc.Alcoloh (including light drinks).Sugary drinks (lemonade and soda) and foods (candies, ice creams, cakes, etc.)Sugar-free foods (zero sugar coke, syrups, puddings, etc.)Focus on natural products, healthy fats, oils, eggs, fish, and meat. Create various recipes and mix them to satisfy yourself!FAQCan you quickly lose weight when being on a keto diet?People who are on the keto diet may lose weight fast, but most of this weight may be water.How can the ketogenic diet help you lose weight?Switching to a ketogenic diet allows you to activate ketosis and start using fat as your main energy source. This process allows you to lose belly fat and maintain your muscle mass.Can a ketogenic diet slow your metabolism?If you rapidly switch to the ketogenic diet, follow it for a short time, and then switch to your regular meal plan, your metabolism will slow down due to stress....

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