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

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


6 Easy Ways To Deal With Temptation On A Daily Basis

Temptation comes in many forms. Some of these forms include the jalebi shop on the corner of the street you live on, or maybe the little bakery with the yellow lights that sells the best cakes in town or maybe even the new flavor of your favorite potato chips that your co-worker keeps insisting you check out.

Temptations like these are the dieter’s worst enemy. These make or break your fitness regime and usually latch on to you more than twice or thrice or even more times a day.

You don’t necessarily have to wrestle with these thoughts since fighting them only makes you want it more than you already did in the beginning.

Here are a few simple steps you can adopt today which don’t necessarily involve having to make huge sacrifices.

1. Have A Solid Reason Why

Without knowing what you’re aiming for or what you aspire, it becomes rather hard to push-out a no. Always know where you want to head towards and never let that thought out of your mind.

2. Use The “If-Then” Technique 

The ‘if-then’ technique is a tool that comes in quite handy when you’re on a diet. This works on the premise that a certain weak phase will be expected; say in the following couple of days or hours even. This phase can be a time when you know you’ll be susceptible to foods that you like. This can be weddings, parties or driving past that eatery you love. Use this technique to chalk out a plan and a premeditated reaction as to how things shall unfold when the time comes.
For example – If I go to Punita’s wedding this Sunday, then I will say no to everything that is fried.

3. Drink Loads Of Water


This is as simple as it gets. A lot of the times when hunger calls, a glass of water or two suffices. This happens because we sometimes tend to mistake thirst for hunger.Plus, water has a lot of health benefits associated with it. A glass of water before a meal reduces appetite significantly.

4. Include/Increase Protein Intake 


Starting your day off with a hearty amount of protein helps to control those undesired hunger urges. In fact, increasing protein intake may reduce cravings by up to 60% and cut the desire to snack at night by 50%. Protein also comes in the delightful forms of bars, chips and even cookies these days.

5. Plan Your Meals


Most of the times, we give in to temptation simply because we haven’t had something to eat in a while. This can be taken care of simply by planning what you eat and when you eat. This helps to avoid irregular snacking.

6. Switch To Healthier Versions Of Junk


In a world which is unabatedly moving towards a healthier lifestyle, it is not uncommon to find extremely healthy snacking options that taste just as good as the unhealthy junk.

Head over to shop.activ8me.fitness to find out.