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In this video I'm going to talk about the keto diet plan for beginners. What is a ketone? A ketone is not a fat, carbohydrate, or protein. It has characteristics of both a fat and a carbohydrate, but it's not either. Ketones come from fat, and they are an alternative fuel source. You get ketones by lowering the carbohydrates in your diet, or by reducing your frequency of eating. That's why I recommend a low carb diet (ketogenic diet) with intermittent fasting. That way, you can maximize your ability to make ketones. Benefits of ketones: • Increases oxygen in the body • Increases energy • Supports the brain • Supports the heart Most of the body tissues can run on ketones, but some parts need glucose. However, you still don't need to consume glucose. Your body can make glucose when it needs to through something called gluconeogenesis. It takes time to start turning fat into ketones. The time it takes depends on how damaged your pancreas is. How to get into ketosis: • Lower your carbs • Lower your frequency of eating Why should you do ketosis? • To lower insulin High insulin levels cause insulin resistance. Insulin resistance in behind: • Pre-diabetes • Diabetes • Metabolic syndrome • High blood pressure • Fat in the gut area More benefits of keto and intermittent fasting: • Reduce fat in the liver • Improve cognitive performance • Improve mood • Decrease blood pressure • Decrease inflammation • Improve energy • Decrease belly fat • Autophagy Your hunger goes away with the keto diet and intermittent fasting. Keto and intermittent fasting work best when combined. I recommend healthy keto over dirty keto. Don't eat unless you're hungry. With healthy keto, you will be full and satisfied. Autophagy starts after about 18 hours of fasting. When fasting drink fluids, take electrolytes and take sea salt. Common foods to focus on while on the ketogenic diet plan: • Pasture-raised Eggs • Fish • Organic meats • Olives • Vegetables • Nuts • Seeds #ketodiet #ketorecipes #keto #healthylifestyle #healthyfood #health

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Reduce body fat : Making changes to your diet, such as eating more protein and fewer refined carbs, may help increase fat loss over time and benefit your overall health. Losing body fat can be a challenging task, often requiring hard work, patience, and dedication. Although many fad diets and fat-burning supplements promise quick results, modifying your diet, lifestyle, and exercise routine is the most effective way to reach and maintain a healthy weight. Plus, you can take several simple steps to promote long lasting, sustainable fat loss while improving your overall health. Weight Loss: Weight Loss happens when the calories you supply to your body is lesser than the calories your body needs in a day! To put it otherwise, a calorie deficit helps you in losing weight. In fact, you should worry about fat loss, without losing muscles (or lean body mass) Haven’t you noticed many a lot people who have lost weight but looks sick and older than what they used to be? Their skin becomes wrinkled, some of the lose hair etc! They are all example of an unhealthy weight loss (a lot of lean body mass lost in the process of weight loss). Reduce belly Fat: Maintaining a trim midsection does more than make you look great—it can help you live longer. Larger waistlines are linked to a higher risk of heart disease, diabetes and even cancer. Losing weight, especially belly fat, also improves blood vessel functioning and also improves sleep quality. It’s impossible to target belly fat specifically when you diet. But losing weight overall will help shrink your waistline; more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you can’t see but that heightens health risks. Reduce Thigh Fat: Shaping, toning, and strengthening your thigh muscles is good for you. Stronger thighs mean you’ll you faster, jump higher, and improve your overall stability. That’s why strengthening the legs is a much better goal than simply attaining smaller thighs. And, it’s important to remember that overall cardiovascular and muscle health is what’s important — not the size of your jeans. While you can’t do one exercise to target just one specific body part, there are certain exercises that focus more on leg strength and endurance than other areas of the body. So if you’re looking to strengthen and tone your thighs, consider a few of these exercises. What are saddlebags? Ever notice extra fat deposits on your outer thighs? Are your jeans fitting a little too tight? You, like many others, may have saddlebags. When gaining weight, extra fat may be deposited to thighs. Women, in particular, gain weight that tends to accumulate on the thighs, butt, and hips. While fat can be easy to gain, it can be quite difficult to lose. Saddlebag fat is found on more women than men because women have a larger pelvis. It can also be hereditary. In addition, estrogen in women triggers the accumulation of fat around the abdominal region along with the thigh area. This is more common during pregnancy. IS IT POSSIBLE TO GET RID OF SADDLEBAG ? Every woman’s body is different, but there are things you can do to feel healthier overall and to reduce the appearance of your saddlebags! We can’t tell our bodies where we want the fat to go (unfortunately!). But you can lower your body weight, which can reduce the appearance of saddlebags, and you can tone your lower body to make it look more shapely. How to Lose Thigh Fat: 1. Practice thigh exercises 2. Do cardio exercises 3. Make dietary changes 3.1 Cut out sweets from your liquids. 3.2 Maintain a low-carb diet 3.3 Keep a low calorie diet If you want to minimize the appearance of hips dips, you can do certain exercises. They can help you build muscle and lose fat. Look at yourself in a mirror to ensure you’re doing the poses correctly. For the exercises that do one side at a time, start with your weaker or less flexible leg. That way, you start with the side that’s a bit more difficult and the second side will seem easier. Start with 1 to 2 sets per day and gradually increase. Lose Upper Body Fat Losing fat can be challenging, however losing fat in localized regions can be downright frustrating. When looking to lose upper body fat, such as around the waist, back, chest, and arms you will want to pay close attention to your diet and workout consistency. When trying to lose upper body fat, the same fat loss rules apply: you need to be in a caloric deficit, as well as add weight training exercises that build muscle mass in the upper body. Track: Alan Walker - Dreamer [NCS Release] Music provided by NoCopyrightSounds. Watch: http://ncs.lnk.to/dreamerAT/youtube Free Download / Stream: http://ncs.io/dreamer