How to Break Through a Weight Loss Plateau while on Keto and Intermittent Fasting

If you're following a keto diet and practicing intermittent fasting (IF) for weight loss , you may have experienced a weight loss plateau. This is when you stop losing weight despite continuing with your diet and exercise routine. It can be frustrating and demotivating, but there are ways to break through a weight loss plateau and start seeing results again. Here are some tips:

1. Re-evaluate Your Caloric Intake

Even though you're following a keto diet and practicing IF, you still need to be in a calorie deficit to lose weight. If you've been eating the same number of calories for a while, your body may have adjusted to this and stopped losing weight. Try reducing your caloric intake by 100-200 calories per day to jumpstart your weight loss again.

2. Change Your Exercise Routine

If you've been doing the same exercises for a while, your body may have adapted to this and stopped responding. Try switching up your exercise routine by adding new exercises, increasing the intensity, or changing the duration. Make sure to also schedule your exercise during your eating window to maximize fat burning.

3. Increase Protein Intake

Protein is an important nutrient for weight loss because it helps to keep you full and satisfied. If you're not getting enough protein, you may feel hungry and eat more calories. Try increasing your protein intake by adding more lean meats, fish, eggs, or protein powder to your diet. Make sure to stay within your daily carb limit for keto.

4. Manage Your Stress Levels

Stress can impact your weight loss efforts by increasing the hormone cortisol, which can cause your body to hold onto fat. Try managing your stress levels by practicing relaxation techniques such as meditation, yoga, or deep breathing exercises. Remember that stress can also affect your ability to stick to your diet and exercise routine, so make sure to take care of your mental health as well.

5. Get Enough Sleep

Sleep is important for weight loss because it helps to regulate hormones that control appetite and metabolism. If you're not getting enough sleep, your body may be more prone to storing fat. Aim for 7-8 hours of sleep per night, and try to maintain a consistent sleep schedule.

Breaking through a weight loss plateau while on keto and IF can be challenging, but it's important to remember that it's a normal part of the weight loss journey. By making some small adjustments to your diet and exercise routine, you can jumpstart your weight loss again and start seeing results. Remember to consult with a healthcare professional before starting a new diet or exercise routine, especially if you have any underlying health conditions.

The Top 10 Foods for Weight Loss: What to Eat to Shed Pounds

Are you tired of trying different diets and exercise routines without seeing the results you want? The truth is, weight loss is not just about burning calories through exercise or cutting back on certain foods. It's also about nourishing your body with the right nutrients to support healthy weight loss. In this post, we'll explore the top 10 foods for weight loss that you should add to your diet.

1. Leafy Greens

Leafy greens like spinach, kale, and lettuce are low in calories and high in nutrients, making them an excellent food choice for weight loss. They are also rich in fiber, which can help you feel full and satisfied for longer periods of time. Add a handful of leafy greens to your meals, whether it's in a salad, smoothie, or stir-fry.

2. Berries

Berries like strawberries, blueberries, and raspberries are packed with antioxidants and fiber, making them a great addition to any weight loss diet. They are also low in calories and high in water content, which can help you feel full without consuming too many calories. Snack on a handful of berries or add them to your yogurt or oatmeal for a sweet and nutritious treat.

3. Eggs

Eggs are a great source of protein and healthy fats, making them an ideal food for weight loss. Studies have shown that consuming eggs for breakfast can help you feel fuller for longer and reduce overall calorie consumption throughout the day. Try a boiled egg as a snack or add scrambled eggs to your breakfast for a filling and nutritious meal.

4. Nuts

Nuts like almonds, walnuts, and pistachios are rich in healthy fats and protein, which can help you feel full and satisfied. They are also high in fiber and contain important vitamins and minerals. However, nuts are high in calories, so it's important to practice portion control. Add a handful of nuts to your snack or sprinkle them over your salad for a satisfying crunch.

5. Avocado

Avocado is a great source of healthy fats and fiber, making it an ideal food for weight loss. It can also help lower cholesterol and improve heart health. Add slices of avocado to your salad, sandwich, or toast for a creamy and nutritious addition.

6. Greek Yogurt

Greek yogurt is an excellent source of protein and calcium, making it a great food for weight loss. It is also lower in sugar and higher in protein than regular yogurt. Add Greek yogurt to your smoothie, oatmeal, or snack for a filling and nutritious treat.

7. Salmon

Salmon is an excellent source of protein and healthy fats, making it a great food for weight loss. It is also rich in omega-3 fatty acids, which can help reduce inflammation and improve heart health. Add grilled or baked salmon to your meals for a delicious and nutritious addition.

8. Sweet Potatoes

Sweet potatoes are a great source of fiber and complex carbohydrates, making them an ideal food for weight loss. They are also rich in vitamins and minerals, including vitamin A, which can improve skin and eye health. Add roasted or mashed sweet potatoes to your meals for a tasty and nutritious addition.

9. Quinoa

Quinoa is a great source of protein and fiber, making it a great food for weight loss. It is also rich in important vitamins and minerals, including iron and magnesium. Add cooked quinoa to your salads or stir-fries for a filling and nutritious addition.

10. Green Tea

Green tea is a great source of antioxidants, which can help reduce inflammation and improve overall health. It is also rich in catechins, which can help boost metabolism and aid in weight loss. Enjoy a cup of green tea in the morning

10 Common Weight Loss Mistakes You Might Be Making (and How to Avoid Them)

Losing weight can be a challenging journey, and sometimes, no matter how hard you try, the scale just won't budge. You might be making some common weight loss mistakes without even realizing it. In this post, we’ll explore ten of the most common mistakes and provide tips on how to avoid them.

1. Eating Too Fast

Eating too quickly can make it difficult for your body to register when you're full, leading to overeating and weight gain. It takes about 20 minutes for your brain to receive the signal that you've had enough to eat, so eating slowly and mindfully can help you feel satisfied with less food. Try to savor your food and take small bites, and put your fork down between each bite to slow down your eating pace. Additionally, try to eliminate distractions while eating, such as watching TV or scrolling through your phone, as this can lead to mindless eating and over consumption.

2. Relying on Fad Diets

Fad diets often promise quick and easy weight loss, but they’re not sustainable in the long run. These diets are usually very restrictive, making it difficult to stick to them over time. Additionally, they don't teach you how to maintain a healthy diet in the long term, which can lead to weight regain once you stop the diet. Instead of following a fad diet, focus on making healthy and sustainable changes to your diet and lifestyle.

3. Not Getting Enough Sleep

Lack of sleep can have a negative impact on your weight loss efforts. When you don't get enough sleep, your body produces more cortisol, a stress hormone that can increase your appetite and make you more prone to overeating. Additionally, lack of sleep can cause your body to produce less leptin, a hormone that signals fullness. This can lead to overeating and weight gain. Aim to get at least 7-8 hours of sleep each night to support your weight loss efforts.

4. Drinking Your Calories

Many people overlook the fact that they consume a significant amount of calories through their drinks. Sugary beverages like soda, juice, and energy drinks can pack in a lot of calories without providing any nutritional value. Even drinks that seem healthy, like smoothies or coffee with added sugar and cream, can be high in calories. Stick to water, herbal tea, and black coffee to minimize your calorie intake.

5. Not Drinking Enough Water

Drinking enough water is crucial for overall health and weight loss. Water can help you feel full, which can prevent overeating. Additionally, water helps your body flush out toxins and waste, which can help improve digestion and support weight loss. Aim to drink at least eight glasses of water each day, and more if you're physically active.

6. Ignoring Portion Sizes

Even if you're eating healthy foods, consuming too much can hinder your weight loss efforts. Ignoring portion sizes can lead to overeating, which can cause you to consume more calories than you need. Invest in a food scale or measuring cups to ensure you're eating the appropriate portion sizes for your goals.

7. Not Tracking Your Progress

Tracking your progress is crucial for staying motivated and achieving your weight loss goals. Without tracking, it can be hard to see the progress you've made, which can make you feel like your efforts are futile. Use a food diary, take photos, or weigh yourself regularly to track your progress and celebrate your successes.

8. Being Impatient

Weight loss is a journey, and it's important to be patient with yourself. Losing weight takes time, and it's not uncommon to hit a plateau or experience setbacks along the way. Don't give up, and remember that small, sustainable changes are key to long-term success.

9. Focusing Only on Cardio

While cardio is great for burning calories, resistance training is important for building muscle and boosting your metabolism. Having more muscle mass increases your resting metabolic rate, which means you burn more calories at rest. Aim to do resistance training at least two times a week to help build and maintain muscle mass.

10. Giving Up Too Soon

Weight loss can be a difficult journey, and it's common to experience setbacks along the way. It's important to remember that weight loss is a long-term goal, and you shouldn't give up after a few weeks or months. Instead, focus on making sustainable changes to your diet and lifestyle, and celebrate small successes along the way. Remember, slow and steady wins the race.

And that's it! By avoiding these common weight loss mistakes, you'll be on your way to achieving your weight loss goals in a healthy and sustainable way.

Keto-Approved Cheesy Broccoli Soup Recipe to Warm You Up

For people following a ketogenic diet, finding delicious and satisfying meals can sometimes be a challenge. However, this Keto Cheddar Broccoli Soup recipe is a great option that will leave you feeling full and satisfied. This dish is easy to make and is perfect for a cold day or as a comforting lunch.

Ingredients:

• 1 head of broccoli, chopped 

• 1 yellow onion, chopped 

• 3 cloves of garlic, minced 

• 4 cups of chicken or vegetable broth 

• 1 cup of heavy cream

 • 2 cups of shredded cheddar cheese 

• Salt and pepper, to taste 

• Olive oil for cooking

Step-by-Step Instructions:

1. In a large pot or Dutch oven, heat a few tablespoons of olive oil over medium heat. 

2. Add the chopped onion and minced garlic and cook until softened, about 3-5 minutes. 

3. Add the chopped broccoli to the pot and continue to cook until it begins to soften, about 5 minutes. 

4. Pour in the chicken or vegetable broth and bring to a boil. 

5. Reduce heat to low, cover the pot and let simmer for 15-20 minutes, or until the broccoli is completely tender. 

6. Use an immersion blender or transfer the mixture to a blender and blend until smooth. 

7. Pour the blended mixture back into the pot, add the heavy cream, and continue to heat over low heat. 8. Stir in the shredded cheddar cheese until fully melted and incorporated. 

9. Season with salt and pepper to taste. 10. Serve hot, garnished with additional shredded cheddar cheese, if desired.

Variations and Substitutions:

• For a vegetarian option, substitute the chicken broth with vegetable broth. • If you don't have heavy cream on hand, you can substitute with coconut cream for a dairy-free option. • For an extra kick of flavor, try adding some diced jalapenos or diced red bell peppers to the pot when cooking the onions and garlic.

  Nutritional Information:

• Approximately 500 calories per serving

 • 40g of fat 

• 10g of protein

 • 7g of carbohydrates

Final Thoughts: 

This Keto Cheddar Broccoli Soup is a filling and satisfying meal that is perfect for those following a ketogenic diet. The creamy and cheesy texture is balanced by the bright flavors of the broccoli, making it a delicious and comforting dish that is easy to make. So, give it a try and enjoy a bowl of comforting and creamy Keto Cheddar Broccoli Soup today!

IF Trend Takes Over: Separating Fact from Fiction for Better Health

Intermittent Fasting (IF) has been gaining popularity as a weight loss and health improvement strategy, but with so many myths and conflicting information out there, it can be difficult to know what to believe. In this blog post, we will take a closer look at the latest research on IF and separate the facts from the fiction.

One of the most widespread myths about IF is that it leads to muscle loss. While it is true that weight loss can result in the loss of muscle mass, this does not necessarily occur with IF. In fact, IF has been shown to help maintain and even build muscle, especially when combined with resistance training.

Another myth about IF is that it is only effective for weight loss and not for overall health improvement. This is simply not true. In addition to weight loss, IF has been shown to improve insulin sensitivity, blood pressure, and cholesterol levels, and may also help reduce the risk of chronic diseases such as type 2 diabetes and heart disease.

So, what is the best method for practicing IF? There are several approaches to IF, such as the 16/8 method, alternate-day fasting, and the 5:2 diet, each with its own pros and cons.

The 16/8 method involves fasting for 16 hours and eating within an 8-hour window. This approach is considered to be one of the easiest and most sustainable methods of IF, as it still allows for a full meal in the evening.

The alternate-day fasting method involves alternating between days of eating normally and days of fasting, with either a complete fast or a very low calorie diet on fasting days. This approach can be more challenging, but may be more effective for weight loss and overall health improvement.

The 5:2 diet involves eating normally for five days and following a low calorie diet for the other two days. This approach can be a good option for those who struggle with longer fasting periods, as the two fasting days are shorter and less intense.

The truth is that The best Method for IF is the one that works best for you and your lifestyle. It is important to choose a method that is sustainable and fits with your daily routine, as well as taking into consideration any medical conditions or concerns.

In conclusion, the latest research on IF suggests that it can be a useful tool for weight loss and overall health improvement, but it is not a one-size-fits-all solution. As with any weight loss or health strategy, it is important to consult with a healthcare professional before starting, and to monitor your progress and adjust as needed.

Intermittent Fasting may hold the key to weight loss and optimal health, but it is important to approach it with an informed and individualized approach. With the right mindset and approach, IF can be a powerful tool for achieving your health and wellness goals, but it is essential to dispel the myths and understand the facts before diving in.

Ketogenic Diet for Weight Loss

The ketogenic (keto) diet has become increasingly popular over the last several years, with many people touting it as a way to lose weight quickly and safely. But what really are the benefits of the ketogenic diet for weight loss? What is the research behind the ketogenic diet and what is its role in weight loss.

The ketogenic diet is a high-fat, low-carb, moderate-protein diet that has been shown to provide several health benefits, including weight loss. To follow the ketogenic diet, you need to reduce your intake of carbohydrates to 20 to 50 grams per day. You can accomplish this by eating fewer processed foods and reducing the overall amount of carbohydrates you consume. Additionally, you will need to replace the carbohydrates you’re eliminating with healthier sources of fat, such as nuts and avocados. Here you can find 3 Free Keto Recipe Books to help you start your meal plans on keto.

When it comes to weight loss, the ketogenic diet is incredibly effective. Research shows that the ketogenic diet can reduce body fat, waist circumference, and body weight. In one study, participants who followed a very low carbohydrate ketogenic diet for 16 weeks lost an average of 11.4 lbs. Another study found that individuals who followed a ketogenic diet for just 6 weeks lost an average of 12.3 lbs.

In addition to its weight loss benefits, the ketogenic diet has also been linked to a number of other health benefits. Studies suggest that the ketogenic diet may reduce inflammation, improve cholesterol levels, and even reduce the risk of certain types of cancer. Additionally, following a ketogenic diet can help to reduce hunger and cravings, which can make it easier to stick to the plan and lose weight.

Overall, the ketogenic diet can be an effective way to lose weight, reduce body fat, and improve overall health and wellness. However, it’s important to make sure you’re following the diet in a healthy way, as it can be difficult to do so if you don’t choose the right foods. Be sure to include plenty of high-quality proteins, healthy fats, and vegetables to ensure you get the vitamins and minerals your body needs while on the ketogenic diet.

For those looking to lose weight and improve their overall health, the ketogenic diet can be a great option. With its potential weight loss benefits, improved health markers, and potential to reduce hunger and cravings, the ketogenic diet is a great way to kickstart your healthy lifestyle.

5 Simple Habits to Improve Mental Health and Boost Happiness

Mental health is just as important as physical health, yet it is often neglected or ignored. Fortunately, there are simple habits that you can incorporate into your daily routine to improve your mental health and boost your overall happiness. Here are 5 habits to consider:

1. Practice gratitude:
Taking a few moments each day to focus on what you are thankful for can have a powerful impact on your mental health. Whether it's through journaling, talking to a friend, or simply reflecting, focusing on gratitude can help shift your mindset and increase feelings of happiness.

2. Exercise regularly:
Physical activity has been shown to have a positive effect on mental health. It can reduce stress, improve mood, and boost self-esteem. Aim to get at least 30 minutes of moderate exercise each day, whether it's a walk, a workout, or a yoga class.

3. Get adequate sleep:
Lack of sleep can have a significant impact on mental health, leading to feelings of irritability, anxiety, and depression. Make sure to get enough restful sleep each night by establishing a bedtime routine, limiting caffeine intake, and creating a relaxing sleep environment.

4. Connect with others:
Strong social connections are crucial for mental health. Spend time with friends and family, join a social group, or volunteer for a cause you care about. These connections can help reduce stress, boost mood, and provide a sense of community and support.

5. Practice mindfulness:
Mindfulness is the practice of being present in the moment, without judgment. It can help reduce stress and anxiety, improve focus, and increase overall happiness. There are many ways to practice mindfulness, such as meditation, deep breathing, or simply taking a few minutes each day to focus on the present moment.

Incorporating these simple habits into your daily routine can have a significant impact on your mental health and overall happiness. Start small and make changes that you can stick to, and soon you'll be on your way to a happier and more fulfilling life.

Managing Type 2 Diabetes with the Ketogenic Diet: 7 Benefits You Should Know

The ketogenic diet has been gaining popularity in recent years as a weight loss and health improvement strategy. However, did you know that it may also have benefits for those with type 2 diabetes?

1. One of the key benefits of the ketogenic diet for diabetic individuals is its ability to improve blood sugar control. This is achieved by helping to lower insulin resistance, which is a common issue in type 2 diabetes.

2. In addition to improving blood sugar control, the ketogenic diet may also lead to weight loss. This is because the diet is high in fat and low in carbohydrates, which can lead to a decrease in overall calorie intake and a reduction in body weight. This can further improve blood sugar control and make it easier to manage the condition.

3. Another benefit of the ketogenic diet for those with type 2 diabetes is that it can decrease hemoglobin A1c (HbA1c) levels. HbA1c is a marker for long-term blood sugar control, and a lower HbA1c level is associated with better diabetes management.

4. The ketogenic diet may also improve insulin sensitivity and decrease insulin resistance. This means that the body becomes more efficient at using insulin to regulate blood sugar levels, which can further improve diabetes management.

5. The high-fat content of a ketogenic diet may provide satiety and reduce overall calorie intake, leading to weight loss and improved blood sugar control.

6. The ketogenic diet may also improve lipid profiles in people with type 2 diabetes by decreasing triglycerides and increasing HDL cholesterol.

7. Lastly, it may also improve nerve function in people with diabetic neuropathy.

It is important to keep in mind that the ketogenic diet should be used under the supervision of a healthcare professional, especially if you have type 1 diabetes or take medication for type 2 diabetes, as the diet may affect insulin requirements and blood sugar control. But with the right guidance, the ketogenic diet may be a valuable tool in managing type 2 diabetes and improving overall health.

The Surprising Connection Between Gut Bacteria and Mental Health

Recent research has uncovered a strong connection between gut bacteria and mental health. In fact, studies have shown that the state of our gut microbiome can have a significant impact on our mental well-being, including our mood, anxiety, and even our risk for developing certain mental health conditions.

The gut-brain axis, a term used to describe the connection between the gut and the brain, plays a crucial role in this connection. The gut and brain communicate with each other through a complex network of nerves, hormones, and immune cells, and imbalances in the human microbiome can disrupt this communication, leading to mental health issues.

So how can we improve our gut bacteria to improve our mental health? Here are a few tips:

1. Eat a healthy diet. Eating a diet rich in fruits, vegetables, whole grains, and fermented foods can help promote a healthy human microbiome and improve mental well-being. These foods contain prebiotics and probiotics, which feed the good bacteria in the gut and help keep the bad bacteria in check.

2. Avoid processed foods and sugar. Processed foods and sugar can disrupt the balance of the gut microbiome and lead to inflammation, which has been linked to poor mental health.

3. Reduce stress. Chronic stress can negatively impact the gut microbiome and mental health, so it's important to find ways to relax and unwind. Yoga, meditation, and exercise are all great ways to reduce stress.

4. Take probiotics. Probiotics are live bacteria that can help improve the balance of the human microbiome and improve mental well-being. They can be found in fermented foods like yogurt and kefir, as well as in supplements.

5. Consider a prebiotic supplement. Prebiotics are non-digestible carbohydrates that feed the good bacteria in the gut, which can help improve the gut-brain axis and mental well-being.

It's important to note that while the connection between gut bacteria and mental health is well established, more research is needed to fully understand the mechanisms behind it. However, following these tips can help improve gut health and potentially improve mental well-being.

In addition to the above tips, it's also important to address any underlying mental health condition that you may have. This could include seeking therapy, taking prescribed medication, or making lifestyle changes to better manage your condition. Remember, mental health is just as important as physical health and should be taken seriously.

By taking care of our gut microbiome and addressing any underlying mental health conditions, we can improve our overall well-being and lead a happier and healthier life

Why you need all 7 forms of Magnesium Nutrients

According to the American Psychological Association, "chronic stress is linked to the six leading causes of death." A 2010 review of natural treatments for anxiety found that magnesium could be a treatment for anxiety. More recently, a 2017 review that looked at 18 different studies found that magnesium did reduce anxiety. These studies looked at mild anxiety, anxiety during premenstrual syndrome, postpartum anxiety, and generalized anxiety. According to this review, one of the reasons why magnesium might help reduce anxiety is that it may improve brain function. Now, you might be thinking... "there are a gazillion magnesium products out there, if magnesium were the solution to stress — more people would be stress-free." The problem is two-fold. FIRST, almost everyone is SEVERELY deficient in magnesium — even those who get the "recommended daily dose"... Because higher stress levels (common for ambitious folks like us) requires much higher than RDA doses. And SECOND... Most magnesium supplements fail to help you beat stress… Now that you understand how critical magnesium is for everything — it might be tempting to run out to your local drug or health food store and buy some magnesium. That would be a mistake, though — because most magnesium products do nothing, for two primary reasons: ❌ They are synthetic, unnatural, and not recognized by your body... and… ❌ ❌ They are NOT FULL SPECTRUM ❌ Which means they are missing the various forms of magnesium needed to target various organs in the body and to handle all sources of stress — and boost your performance in every key area. Most people get 1-2 forms of synthetic magnesium (at best); which is why they typically feel little or nothing from supplements. But there's a miracle that occurs when your body gets ALL the magnesium that it needs, in all the forms that it needs at the optimal dosage. If You're *Only* Taking ONE Form Of Magnesium — YOU ARE STILL DEFICIENT! In fact, 9 out of 10 people who take magnesium don't really notice much change—and that's because of what you're about to discover. Why Getting ALL 7 FORMS Of Magnesium Transforms Your Stress And Performance ✅ One of the biggest misconceptions about magnesium is that you just "need more" of the mineral and you'll be healthy and optimized. But the TRUTH is, there are many different types of magnesium — and each play a critical role in different functions in your body. Most "healthy" people only get 1-2 forms at best (much of the population is deficient in ALL forms) — but when you get all 7 major forms of magnesium, that's when the magic happens. In fact, the 7 different forms of magnesium connect to a variety of biological systems. When you get them in the right dose, everything works better. Without them, EVERY biological system is compromised… There are 7 major forms of magnesium.Each one plays a critical role in different functions in your body. Matt (or) Wade, tell us what these 7 forms are and why you’re so excited about magnesium.

Magnesium Chelate is especially important for muscle building, recovery, and health. Magnesium Citrate helps with the effects of obesity. Magnesium Bisglycinate is most often used to treat symptoms of too much stomach acid such as stomach upset, heartburn, and acid indigestion. Magnesium Malate is thought to be the most bioavailable form (found naturally in fruits, giving them "tart taste.") It can help with migraines, chronic pain, and depression. Magnesium Aspartate is a form of the mineral that helps the connection between your brain and muscles, your cardiac rhythms, and the overall acid-alkaline balance in your body. It also can support an elevated mood. It is absolutely essential in the metabolism of macronutrients, as well as the utilization of other minerals, B-complex vitamins, as well as vitamin C and vitamin E. Magnesium Taurate is best for your heart. Magnesium Orotate helps your heart, too, and is believed to be the best form for metabolic improvements. It enhances recovery, energy and performance. How can you get the benefit of all these forms of magnesium with the right dosages? ==>Discover the importance of full-spectrum magnesium, the role of co-factors and the effects it has on stress PS. On the following page, you’ll discover even more ways that Magnesium can help improve your life and you’ll learn what’s the best way to take it and at what times during the day is optimal for proper absorption. ==>The most potent, complete,first full spectrum Magnesium formula ever created

EVERYTHING taught about weight loss is WRONG

What’s the first thing you’re told when you’re going to lose weight. Cut out your favorite foods. Right? That’s what everyone wants you to do. But where has that gotten us? 4 out of 5 break their diet in the first month. This (genius) medical researcher takes a completely different approach. Watch that video before it comes down... You’re going to learn that cutting out your favorite foods is the WRONG way to weight loss that sticks. In fact, if you cut out your favorite foods you are almost guaranteed your diet will cave in in 3 months or less... So what do you do? Keep eating grilled cheese and custard doughnuts? And still lose weight? That shocking answer is YES. You actually can keep eating those foods and still lose weight. There just needs to be a few little “tweaks”. Find out what those tweaks are here... That video will come down any minute. I hope you’re able to finish watching it. Because it completely changes the weight loss game. And it will never be the same... Here’s to losing weight on chocolate cake!

750-Year Old Hack Forces Permanent Fat Loss

In 2008 researchers from the Karolinska Institute in Sweden found something amazing... that every adult human, old or young, lean or fat, man or woman, always has the same number of fat cells - around 30 billion! Fat cells are like... balloons - it is not the number of fat cells that increases but the SIZE of your fat cells, they can balloon up to... FIFTY times their size or more to store fat! Weirdly they also found even if you have gastric band surgery or lipsuction... your body regains the exact number of fat cells to get back to the pre-set amount! But then in 2021 researchers uncovered a way to actually dissolve fat cells... A 750-year old fat-dissolving hack from Vietnam that forces permanent fat cell loss! And is so easy to do and works every time. ==> Vietnamese Hack Dissolves Fat Cells (video tutorial) 224,000 women and men use this hack every day to dissolve pounds of fat as they sleep. Check it out for yourself. PS. There is no doubt the billion dollar weight loss industry do not want you to see This Video and discover the amazing fat burning secret! Watch it now before the video is taken down.

The Diet That Works, Great Lessons from Caveman

What is one thing cavemen knew much better than we know now? How to survive in the wild? Yes. But more importantly, they knew how to survive in the healthiest way possible. There were no diet programs in those days nor were there shelves full of diet books. What cavemen knew instinctively was exactly what the best diet that works for them.




Let’s all take a quick lesson from our ancestors and see which elements of their diet are tips we can begin to incorporate right way to lose unwanted body fat and improve our health.



1.Cavemen only ate what they could kill or find in the wild. By no means am I suggesting you begin to kill and hunt for your own food (we do have grocery stores now a days, thank goodness) but we still would benefit greatly by following this method in our own 21st century kind of way. If the food on your plate is not something your fellow caveman friend could have hunted, gathered and found himself, chances are you shouldn’t be eating that food. For example, a plate of lean hamburger and vegetables, followed by fresh fruit is perfect (for you and your new friend) but add a piece of bread or some pasta and now you have confused your fellow cave friend. These are not foods that existed during those times and are foods we are much healthier without.

2.Cavemen only drank what they could find. Do you know what people have been able to find for centuries? That’s right, good old fashioned H2O (water that is). Water is truly the magic potion to weight loss and increased health. Unfortunately a great majority of people are walking around severely dehydrated and suffering from many negative side effects which could all be easily resolved by drinking more water. Hunger, headaches, constipation, and digestive discomfort are just a few of the many symptoms that can easily be resolved by a few cups of water. Make sure to drink half of your bodyweight in ounces of water each day (i.e. 200 lbs should drink 100 ounces).

3.Cavemen stayed active for a majority of their day. I know this isn’t exactly part of their Best Diet but it is an essential and integral part of fat loss and optimized health. Tell your new caveman friend that he has to sit in an office chair all day and then go home and sit on the couch for the rest of the night and he will look at you like you are crazy (not that he doesn’t already think you are crazy but this would make matters worse). Move, move, move. Movement doesn’t always mean formal exercise. Take the stairs to your office, walk the parking lot a few extra times, get up and walk around the office a minimum of once per hour, anything to prevent you from sitting all day long. Today if modern man even tried to keep up with the daily activity and regimen of a caveman, they would quickly fall over in exhaustion.

The Best Diet and the Best Lifestyle plan can be easily established by just modeling the daily activities and food choices of cavemen. Use this question today to establish your own caveman habits “Is this food or drink something I could have found in the wild thousands of years ago?” If the answer is no, don’t eat it and find yourself a food that is more natural. Of course, don’t forget to share with your new caveman friend!



To get started on your own Healthy Meal Plans right away, Watch this FREE FAT LOSS Video

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Tips For Healthy Holiday Eating

When the holidays arrive, many people forget all


about their diets and healthy eating. Weight

gains of 7 - 10 pounds are common between

Halloween and Christmas. To make the holidays

easier, these tips will help you with healthy

eating through the season and not gaining weight.



Most traditional foods can be made low fat.

Turkey is very lean without the skin, and gravy

can be made without any fat. Potatoes that are

served without butter can be very healthy. The

beloved pumpkin pie is nutritious, although it

can be made into a fatty dessert with the adding

of whipped cream.



Even though the holidays are in, don't forget

about the exercise . Keeping weight off during

the holiday season is burning off the extra

calories. You should plan a walk after meals,

park farther from stores when you shop, and

take a few walks around the mall before you

begin shopping.



During holiday parties and at family dinners,

feel free to sample foods although you shouldn't

splurge. Decide on what you plan to eat in

advance, then stick to your plan. Eat plenty

of vegetables and fruit, low fat dressings, and

slices of lean meats. Before you go to a party,

eat a small snack to help curb your appetite.



If at all possible, avoid alcohol. Having too

many drinks can cripple your will power, and

also add excess calories to your diet. In the

place of alcohol, drink water with lemon. Water

can help to limit your appetite and keep you

from binging. Also make sure to avoid eggnog,

as each glass can have up to 300 calories.



Be flexible with your healthy eating, as one bad

meal won't ruin your diet. Try to balance your

calories over a few days and don't just look at

one meal or day.

Activities for Autistic Children

Parents, teachers, and other caregivers often get so caught up in educating and providing structure to the lives of autistic children that they forget that, above all, he or she is a child. Like any other child in his or her age group, your autistic child wants to have fun. While some activities may not be suitable for those suffering from autism, there are a number of fun games to play with autistic children, many of which can get them involved with others or help them further develop motor or social skills while just focusing on having a good time.




Autistic children in the elementary school age range can benefit greatly from song. Even children who do not verbally communicate with words can learn to hum along or play simple instruments, such as tambourines or whistles. Using sounds that are repetitive and with educational lyricshelps autistic children learn school lessons but also gives them an outlet for some of the sensory stimulation they need, such as yelling. Play follow the leader with the instruments to help the children focus their attention and improve socialization skills.



Depending on how mature your child is, he or she may also not only be able to participate in regular childhood games, but greatly benefit from them as well. These activities, including tag and other games, can be learned more easily than you think. Stick with games in which the autistic child is not forced to have close physical contact with other children, as this may be hurtful for autistic individuals. Also, remember to play to your child’s strengths or what he or she wishes to learn. If he or she has a problem with yelling inappropriately, for example, encouraging him or her to be involved with a game of hide and seek may help curb this behavior.



Autistic children often wish to be included in games with non-autistic peers, and so this may help with the learning process. At home, focus on games that involve closer contact with trusted family members. For example, make it a game to get across the room without touching the floor. Perhaps the only route in some instances is to be carried. Remember that each child is different developmentally, so stay in tune with how challenging the activities should be.



As your child matures, he or she may want to be involved with organized sports. This should be encouraged, but choose your sport carefully. Golf, baseball, and other sports that do not involve strong personal sensory stimulation may be better for your child than something like tackle football. However, be open to all possibilities. Be sure the team’s coach understands your child’s disability and is willing to work with him or her.



At this later developmental stage, also continue encouraging learning activities. Sensory games work well to further teach these children, and as they mature emphasize the importance of appropriate behavior as you are playing these games. Using things like water balloons in games your child already enjoys is often as fun for children with autism. Also realize that an autistic individual has trouble seeing things from another’s point of view. Therefore, they may be less likely to enjoy games in which something must be kept a secret from another person (like go-fish).



Overall, you and your child need to grow together. Remember that although he or she has many special needs, sometimes your child needs to simply be a kid as well. Encourage play along with work, and realize that games and activities for autistic children may fulfil two key elements, socialization skills for life and learning to enjoy playing with their peers.

There are many more resources and information about diagnosing, controlling and treating Autism in, The Essential Guide To Autism