How To Deal With Your Sugar Cravings

It’s most likely safe to say at this point that we all know sugar is bad for our health, correct? We understand that we should not consume it regularly; however, that is often much more straight forward said than done. Read along to understand how to lose weight and beat sugar cravings.

Add Extra Protein to Your Diet

Protein deficiency can contribute to sugar cravings as the body searches for a quick energy source. Adding protein to each supper guarantees that the body has fuel to get to and keeps up an enduring glucose level, preventing any spikes and accidents.

Check out the most versatile range of protein snacks at Activ8me Online Store

Learn to Read Labels

Thinking about how to lose weight by reading labels? Ideally, you should eat unprocessed foods in their “whole” form. Examples of whole foods include beans, fruits, vegetables, and animal products, including meats and non-homogenized dairy products. You need to eliminate artificial flavors, colors, preservatives, sweeteners and hydrogenated fats from your diet. If you go for packaged food, check the labels for sugar and partially hydrogenated fats.

Use Gentle Sweeteners and Spices

Stevia is a natural sweetener that has been used for medicinal purposes for many centuries. It lowers the blood sugar level and also helps in fighting diabetes. Stevia can be added to tea, coffee, yogurt and even in breakfast dishes. It tastes sweet, satisfies taste buds and can be a perfect replacement for sugar. Some other natural sweeteners are coconut sugar, raw honey, and maple syrup.

Get Enough Sleep and Move Your Body

Sleep deprivation not only makes sugary foods more appealing, it may also lower your ability to resist them. Exercise, dance or do some yoga. Exercising or involving into physical activities along with a balanced diet is the best solution to the problem of how to lose weight. Whatever movement you enjoy will help reduce tension, boost your energy and decrease your need for a sugar lift.

Set Weekly Goals and Reward Yourself for Meeting Them

For a sugar lover, nothing is harder than overcoming the day without a sugary treat. The more you can wait, the simpler it will turn out to be, so attempt to discover a reward or a gift that would be worth waiting for.

Zaid Zafar

Author

Ketogenic Diet : Everything You Need To Know

If you could train your body to burn fat, would you? Of course, you would. Fortunately, that’s what the keto diet is all about — burning fat, rather than glucose, for energy.

What Is the Ketogenic Diet?

The ketogenic diet, or “keto,” is a high-fat, low-carb diet that puts your body in a fat-burning state known as ketosis. In ketosis, your body burns body fat, rather than carbohydrates, for fuel.

You get into ketosis by cutting your carbohydrate intake. Many people think of the keto diet as a super high-fat diet. But consuming massive amounts of fat isn’t nearly as important as cutting carbs when it comes to changing your metabolism to run off fat for fuel.

Ketogenic Diet Macronutrients

Macronutrients seem to be the cornerstone of any keto diet, but contrary to popular opinion, there is no single macronutrient ratio that works for everyone.

Instead, you’re going to have a completely different set of macros than your friend based on:

  1. Your physical and mental goals
  2. Your health history
  3. Your activity level

    The best way to figure these numbers out quickly is to refer to a calories calculator.

    Outside of your personal macros, there are general macro guidelines for a ketogenic diet:

1. 70-80% of calories from fats

2. 20-25% of calories from protein

3. 5-10% of calories from carbohydrates

  1. Below, these percentages are broken down into grams. Remember, these should be used as a guideline only. Your macronutrient goals will vary depending on your particular lifestyle.

    But here are some general guidelines when it comes to macros that just about anyone can follow.

  2. Fat Intake

    Fat is known as the cornerstone of the keto diet because fat doesn’t raise your blood glucose like carbohydrates.

    The real secret to getting into ketosis is to cut carbs. You can modulate your fat intake from there. However, the accepted rule of thumb for most keto dieters is to stick to anywhere from 70–80% of your calories from healthy fats.

    That means, if you’re consuming 2,000 calories per day, you would need 144 to 177 grams of fat.

    Protein Intake

    Protein has gotten a bad rap in the keto community. Some experts claimed that eating too much protein on a very low-carb diet could trigger a metabolic effect called gluconeogenesis. But that’s not true, either.

    Protein is extremely important on the keto diet — especially if you’re active or an athlete.

    Ideally, you should consume at least 0.8 grams of protein per pound of lean body mass to prevent muscle loss. For those of you with an extremely active lifestyle, 1 gram of protein per pound of lean body mass is ideal.

  3. So while most keto sites recommend 10–15% of total calories from protein, know that you can eat a lot more without raising your blood glucose or kicking you out of ketosis.

    CARBOHYDRATE INTAKE

    Most people who want to get into ketosis should get about 5–10% of total calories from carbohydrates. This usually looks like anywhere from 100-200 calories from carbs or about 25–50 grams of carbohydrates per day.

    Most people consume roughly 30 grams of carbohydrates on the keto diet. Depending upon your activity level and health needs, you might be able to consume up to 80 grams of carbs and remain in ketosis.

  4. What To Eat To Fulfil Those Cravings On Keto Diet

  5. When that afternoon slump hits, sometimes you just need a salty or sweet snack to get you through it. But many snack foods are high in sugar and carbs. So how do you keep snacking and stick to the keto diet at the same time? These keto-friendly snacks give you the between-meal boost you’re looking for without all the carbs.
  6. 1. Protein Brownies

  7. The tasty low-calorie snack that has no consequences. A Low Carb Diet Brownie fits into any keto/fat loss diet. It’s Gluten-Free & Keto Friendly.Make sure that the brownie choose has the highest amount of protein and fiber per calorie, making it amazing for every diet and metabolism.
  8. Explore Best Low Carb Brownie at Activ8me Online Store
  9. 2. Protein Cookies

  10. Protein Cookies which are keto-friendly are a perfect companion for your workout, morning Coffee, chilling our sessions with friends, late-night study sessions and your travels.
  11. These cookies are naturally high in protein and omega fats. Protein Cookies which are keto-friendly are extremely low in glycemic index and the composition of ingredients helps in boosting digestive health, energy levels, heart health, and overall health.
  12. Explore Best Low Carb Cookies at Activ8me Online Store
  13. 3. Seeds And Trail Mix

  14. Packed with protein, fiber and essential fats, nuts are one of this season’s best buys. A golf ball-sized portion (about 30g) of unsalted nuts makes a vitality-boosting snack and, unlike most other options, contributes a mix of valuable vitamins and minerals and is great for a keto diet.

     Explore Best Range of Nuts, Seeds And Trail Mix at Activ8me Online Store

  15. Explore the Keto-Friendly Snacks Kit at Activ8me Online Store

 

Happy Dieting 😉

Zaid Zafar

Author

A Full Body 10 Minutes Workout Routine You Can Perform At Home

Work, tight schedules, bad weather can be amongst the many reasons why you might have to skip the gym. Not going to the gym should not be a reason for skipping your workouts. If you can’t go to the gym, bring the gym to yourself.

If you think a “10-minute-workout” isn’t for you, you are overestimating your abilities. Just because these are short workouts, doesn’t mean they are going to be easy. These workouts are intensity packed and will get you to your knees in 10 minutes.

Without further ado, let’s get to the workout routine:

1. Burpees – 30 Seconds

Burpess is a great way to start this 10-minute workout. 30 seconds of this exercise will make you realize what you have signed up for. This exercise is a total fat buster and will help you shed those extra kilos.

2. Squat Jumps – 30 Seconds

Now that your body is warmed up, squat jumps will pump all the blood into your legs. You need to make sure you’re following a complete range of motion in this exercise. Try going as deep as you can during the squats.

3. High Knees – 1 Minute

In this exercise, you mimic running while standing at a fixed point. Raise your knees as high as you can and try staying on your toes throughout the exercise. Keep your core tight and maintain a steady pace.

4. Push-Ups – 30 Seconds

We will be focusing on building upper body strength in this workout. If you have a problem performing 30-seconds of push-ups, feel free to perform assisted push-ups with your knees on the floor. You can also take a couple second rest to recover during the set.

5. Jumping Jacks – 1 Minute

Jumping jacks are incredibly efficient at burning calories and improving your agility. Performing this exercise for a minute will be a test for your cardiovascular system. You will know where you stand by the end of this one minute.

6. Squats – 30 Seconds

This is a high-intensity workout, you aren’t allowed to rest or slow down during your working sets. Squats are a compound movement which can help gain overall strength and muscles in your lower body.

7. Plank – 1 Minute

Planks are an indispensable exercise if you want a strong core. Most people make the mistake of hanging their crotch low or forming a bridge with their butt while performing this exercise. Your body should be in a straight line throughout this exercise.

8. Rest – 30 Seconds

You will appreciate this rest time more than ever before. Use this time to have water or lie down. Make sure you don’t slack and use some extra time. Get back to your workout when the clock hits 30 seconds.

9. Mountain Climbers – 30 Seconds

Mountain climbers will work your core and abs. This exercise is great if you want to build a shredded midriff. Maintain the same intensity throughout the exercise. Don’t stop before the time is over.

10. Shoulder Presses – 1 Minute

You don’t need weights for this exercise. Stand straight and mimic performing dumbbell shoulder presses. No weight shoulder presses might sound like a joke, but wait until you perform this exercise. Your shoulders will be on fire once you’re done.

11. Crunches – 1 Minute

Crunches are a staple in most cardio intensive workouts. Place your feet flat on the ground and your upper body should be perpendicular to the floor at the top of the movement. Exhale and squeeze your abs at the top of the movement to make the most of this exercise.

12. Lunges – 1 Minute

Perform bodyweight lunges for 30 seconds on each leg. This exercise will get your heart rate soaring and will help develop muscle definition and clarity in your legs. Your wheels will be filled with lactic acid at the end of this exercise.

13. Plank Pile Jumps – 1 Minute

This is the last exercise in your high-intensity workout. You should use everything you have left in the tank for this exercise. Start in a planking position, bend and jump your knees into your hands landing in a crouch on your toes. Return to the starting position and repeat.

Well,this is a pretty intense workout already, but if you want to spice things up a bit and feel the burn deep down inside the fibers, you can increase the duration of each exercise to increase the overall intensity. Also, this workout can be followed by anyone, regardless of gender.

S0,what are you waiting for? Get to the park or room or hall or wherever you want to be and execute the workout and do let us know,through comments, your experience with this workout.

Happy Sweating 😉

Zaid Zafar

Author

Healthy Raksha Bandhan Gifting – Bestow Health And Happiness!

 “Sisters share the scent and smells… the feel of a common childhood”

Raksha Bandhan is around the corner and people are busy buying the perfect gifts for their siblings. While there are many Rakhi gifting options available now, coming up with a unique gift idea every year is not an easy task. And, in this era in which health and fitness are being focused on, what could be a more perfect gift than a healthy one!

Exploring different wellness practices isn’t just a trend—it’s a lifestyle. And since wellness can take so many forms, there’s no shortage of healthy gift ideas out there to speak to the wellness-obsessed person in your life. These gifts will help bring some much-needed balance to the upcoming festive season, making it easier for your loved ones to put themselves—and their well-being—first. Here we list some healthy gifting ideas for sisters and brothers this Raksha Bandhan.

1.Healthy Chocolates And Assorted Cookies

 

 Healthy chocolates and assorted cookies are one of the best gifting options this Raksha Bandhan. These sweet products are low in sugar and packed with multi-nutrient values. This is a perfect gifting option if she loves indulging in chocolates and sweets. It is convenient, healthy and delicious for an occasion like Raksha Bandhan.

Buy from a wide assortment of healthy chocolates and cookies at Activ8me Online Store.

2.Organic Teas With Detox Features

 

 Teatox is the new healthy trend in India, drinking teas infused with diuretics, laxatives and stimulants are good for health. It helps to reduce inflate, boost your energy and strengthen your immune system. It is one of the best morning detoxes to lose weight. Every sister wants to have a celebrity inspired body, a gift like this on Raksha Bandhan is surely going to make her happy.

Explore from an enormous range of organic tea at Activ8me Online Store.

3. Super Foods Combo

 

Nuts & dry fruits are Nature’s own calorie-packed nutritional punches, due to their containing various essential fats & sugars. Nuts are appetizing for their healthy fat component, whereas dried fruits are desirable for their sweetness from natural fruit sugars. Why not combine them with another superfood, Seeds!

Seeds contain all the starting materials necessary to develop into complex plants. Because of this, they are extremely nutritious. Seeds are great sources of fiber. They also contain healthy monounsaturated fats, polyunsaturated fats, and many important vitamins, minerals, and antioxidants.

Make a combo to get the best of both worlds. Explore from a wide variety of Nuts and Seeds to gift it to your siblings this Raksha Bandhan.

 

4. Gluten-Free Combo

 

The gluten-free diet has now become part of a healthy lifestyle for many. Gluten-free diet along with a low carbohydrates meal, consuming more vegetables and fruit is thought to help people lose weight. Some people may be sensitive to gluten but don’t have the outright celiac disease. These people may feel better on a diet with less gluten.

Your sister or your gym freak brother would really love to have a variety of snacks which are gluten-free. Without further ado, order from us a 15 gluten-free snack-combo and make your loved ones feel special in this festive season.

5. Nutritious Gift Hampers

 

Pamper your loved one with a hand-selected gift hamper to nourish their health and their fitness goals. You can choose from a wide variety of Nutrition Bars, Protein Chips, Nut & Seeds, Premium Teas, and other Nutritious Beverages. We also have ready-to-deliver combo kits to choose from.

Customize the hamper for your siblings, pick the stuff you want from our collection at Activ8me Online Store.

Gift health to your sibling this Rakshabandhan, for this, is a gift that will stay with your loved ones forever. This Rakshabandhan Gift them health, gift them happiness, gift them a good life.

We wish you all a Happy Raksha Bandhan or let’s say a Healthy Raksha Bandhan!

Zaid Zafar

Author

If You Eat It, That’s How You Beat It!

Who doesn’t want to munch out on the bed after a long week with some pizza and a good drink? But if you knew how much exercise was needed to burn off that slice of pizza, do you think you might change your mind and go for a salad instead? Maybe not, but you might limit yourself to one slice and one pint instead of reaching for a second or more considering a single slice and pint are going to “cost” the average male an hour and 20 minutes on the cycle.

On an average, considering an average lifestyle, men are supposed to consume 2500 Kcalories and women are supposed to consume anywhere between 1800-2000 Kcalories a day, not many of us are mindful of it. Often when we eat out or order in, we carelessly pack more calories than we should in one meal. For instance, three slices of regular pizza alone contain around 726 calories.

For a nation that is facing a double burden of obesity and malnutrition, eating the right kind of food, while keeping the calorie consumption in mind, and calculating the amount of exercise needed to keep those extra calories off is extremely important.

1. Burger

 

 

Calories in Burger: 490

 

 100 mins of a brisk walk will burn off that burger.

 60 mins of running @ 7 km/h will burn off that burger.


2.French Fries

 

 

Calories in Medium Pack Of French Fries: 450

 90 mins of a brisk walk will burn off a medium fries pack.

 50 mins of running @ 7 km/h will burn off a medium fries pack.


3. Soft Drink

 

Calories in one Can of Soft Drink: 139

 26 mins of a brisk walk will burn off that one coke can(330 ml).

 13 mins of running @ 7 km/h will burn off that one coke can(330 ml).


4. Pizza

Calories in two pizza slices: 570

 120 mins of a brisk walk will burn off two medium pizza slices.

 70 mins of running @ 7 km/h will burn off two medium pizza slices.


5. Fried Chicken

 

Calories in 3 Fried Chicken pieces: 726

 

 142 mins of a brisk walk will burn off those ‘tasty’ fried chicken pieces.

 70 mins of running @ 7 km/h will burn off those ‘tasty’ fried chicken pieces.


6.Maggie

 

Calories in one pack of maggie: 345

 62 mins of a brisk walk will burn off one packet of  ‘2 minutes maggie’.

 33 mins of running @ 7 km/h will burn off one packet of  ‘2 minutes maggie’.


7. Chocolate Bar

Calories in one small chocolate bar: 229

 42 mins of a brisk walk will burn off one small choco bar.

 22 mins of running @ 7 km/h will burn off one small choco bar.


8. Muffin

 

 

Calories in one small muffin: 265

 48 mins of a brisk walk will burn off one small muffin.

 25 mins of running @ 7 km/h will burn off one small muffin.


Keep in mind that it’s not to say that fast or “junk” food can’t be eaten occasionally, it can. However, when things are put into perspective when you realize how much exercise it takes to actually burn those foods off, it’s pretty easy to realize that junk foods carry with them a high calorie “price tag”. Unless you’re willing to spend hours of your day in the gym it’s best to limit these and other comfort foods if you’re trying to live a fit and healthy lifestyle.

Zaid Zafar

Author

10 Healthy Snacks and Beverages You Can Munch On While Watching The World Cup Match

 

 Now that India has been qualified for the Semi Finals, everyone is planning to watch the knock out rounds with their cricket buddies and families. This means most of us would sit through the entire duration of a match, perhaps, with a big bowl of munchies – be it in the stadium or in front of our TV screens.

 All of this is great, but how does one plan to fulfil this fantasy without comprising with their heath goals? Below, we list some healthful snacks to help you make healthier food choices and keep yourself fueled for those cheers.

 

Healthy snacks and beverages ideas for cricket fans while supporting the Indian team

 

1. Makhana

Makhana makes it better. Don’t let the size of Makhana ‘Phool’ you! This power packed foxnut is high on protein, fiber, potassium, calcium & super low on calories & sodium. Great for mid-day snacking or midnight binge-ing – this healthy super food is ideal for weight loss, SO YOU CAN KEEP SNACKING LIKE A BOSS!

 

Explore through a variety of makhanas from our store https://shop.activ8me.fitness/search?q=makhana&type=product

 

2. Protein Chips

A healthy substitute of the standard oily,deep fried chips , the protein chips come with the goodness of complete protein and wholesome grains which help to improve digestive health. The combination of these nourishing grains, such as jowar,ragi,quinoa,oats etc, make for a great alternative to refined white carbs.

 

Explore through a variety of protein chips from our store https://shop.activ8me.fitness/search?q=protein+chips&type=product

 

3. Protein Bars

Stay ahead of the curve with Protein bars. Protein-rich bars are not only completely healthy but also packs a fruity punch to tantalize your taste buds. Most protein bars are made with a blend of whey and soy protein to keep you energised. For the yoga enthusiasts out there, these bars can energize you before every workout.

 

Explore through a variety of protein bars from our store https://shop.activ8me.fitness/collections/protein-nutrition-bars

 

4. Nuts

Packed with protein, fibre and essential fats, nuts are one of this season’s best buys. A golf ball-sized portion (about 30g) of unsalted nuts makes a vitality-boosting snack and, unlike most other options, contributes a mix of valuable vitamins and minerals.

 

Explore through a variety of nuts from our store https://shop.activ8me.fitness/collections/nuts-seeds-trail-mixes

 

5. Greek Yogurt

Greek Yogurt is one of those win/win foods that provides an easy and delicious way to add more protein & essential nutrients to your diet and can be munch on while watching the cricket match. With twice the protein of regular yogurt, it tastes great, while helping you feel full longer.

 

Explore through a variety of greek yogurt from our store https://shop.activ8me.fitness/collections/greek-yogurts

 

6. Cookies And Brownies

You know it, we know it: Nobody should be denied their right to a good cookie or a brownie —even if you’ve cut gluten and all its flour-powered uses from your diet. Sugarfree, nutty cookies or soft brownies can be a healthy substitute to fulfil that desert cravings.

 

Explore through a variety of cookies and brownies from our store https://shop.activ8me.fitness/search?q=cookies&type=product

 

7. Iced Tea

Iced tea is more than just a drink – for many, it’s an art form. The first ice tea was introduced to the masses on a hot day at the World’s Fair quite by accident. Nothing quenches your thirst quite like a tall glass of iced tea during the summer heat.

 

Explore through a variety of Iced Tea from our store https://shop.activ8me.fitness/collections/ice-teas

 

8. Cold Brewed Coffee

Cold coffee has long been associated with huge coffee chains, vats of whipped cream, sweet artificial syrups and other such miseries. This summer, however, try cold-brew coffee – a very different, far more refined creature that will make you realise the magic of cold coffee, just in time for a hot Indian summer.

 

Explore through a variety of Cold brewed coffees from our store https://shop.activ8me.fitness/collections/cold-brewed-coffees

 

9. Vitamin Drinks

A smart hydration alternative while watching the breathtaking match, which tastes good as well as provides a healthier option forus. Loaded with vitamins, these drinks are very low in sugar content and won’t borrow much of your daily caloric intake.

 

Explore through a variety of vitamin drinks from our store https://shop.activ8me.fitness/collections/energy-drinks

 


10. Yogurt Smoothies

We’re in the midst of a smoothie revolution — the blended drinks have become one of the most popular ways to get nutrients on the fly. Yogurt Smoothie, loaded with protein and real fruits, full of the same energy and nutrition as fresh yogurt. A non-messy, on-the-go drink that’ll keep you refreshed.

 

Explore through a variety of yogurt smoothies from our store https://shop.activ8me.fitness/collections/yogurt-smoothies

 

Enjoy this cricket season and the feeling of togetherness with healthy snacks. Miss not a chance to create memories yet again – for when the years pass and you look back, each one of these memories will serve smiles and a heart full of happiness.

Happy Watching!

Zaid Zafar

Author


This Is How You Get Back To Fitness After Cheat Days

So you make a fitness goal, chart out a schedule for workouts, get the perfect diet plan from your dietician and for a week or so, you follow it religiously. Then you have to head toa  party or work late night and slowly and steadily, you’re off the wagon. But that’s okay, you neither have to give up on your long-term goal nor do you have to beat yourself up for deviating. Instead, do the following.

1. Ditch Short-term Resolutions

Most of the fitness goals slump because they are meant to serve a short-term purpose. You want to fit perfectly in hat dress, your sister’s getting married so you want to look your best at her marriage are some of the short-term goals that backs our fitness goal. So, we follow the diet plan, make this monumental target in our heads and overestimate our ability to achieve it in a stipulated time. And in the end, only disappoint ourselves. To avoid this, we should put more efforts in building habits, which will stick longer with you.

2. Feed on Motivation

No matter how driven you are towards your goal, it’s only human nature to feel demotivated every now and then. It all starts with one trip to the mall where you see your friends hogging your beloved pizza and then you succumb to it. You think it’s one cheat day but in no time you’ll discover that you’re back to square one. But it’s okay to cheat sometimes, but when you do, know that you need to feed on some motivation, remember why you started and get back on the track.

3. Surround Yourself  With People Who Understand You

Share your goals and needs with people you care about. Tell them how much your goal means to you and they’ll act as the perfect reminder when you’re getting off the track. Along with this, when you confide in someone and people are aware of your goal, then your chances of achieving them is easily manifolded, for you know in the back of your head that you’re accountable to someone.

4. Incorporate Regular Awards

There’s no denying that big goals take a lot of time to be achieved. However, in the midst of big goals, don’t forget to celebrate the small accomplishments. We’re humans and undeniably, we need a little push here and there. These teeny tiny gifts give us the much needed push and makes us realise the worth of the bigger picture.

5. Revise Your Goals

We all know that change is the only constant. As you evolve, so should your goals. Your initial aim may be to shed off 10kgs so you can wear that dress you love but once you’ve achieved that, you may give up fitness as a whole, only to gain the weight that you’ve lost. So, it’s always advisable that you revisit your goals often and ensure that they’re big enough to keep you motivated.

All images from Unsplash