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What’s on Your Plate? Your Guide to Doing Keto the Right Way

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What's on Your Plate? Your Guide to Doing Keto the Right Way

If fast weight loss while eating unlimited quantities of your favourite food is on your mind, you should probably go the Keto way. This trendy low-carb, high-fat diet has a huge fanbase, which swears by Keto meal lowering the numbers on a weighing scale.

You may be surprised to see that a healthy meal prep uses bacon, cheese, butter, and other ingredients to help you shed weight. Keep reading to know more about foods that you can and can’t eat while on a Keto diet.

Meat, Eggs, and Poultry

Proteins are vital to a keto diet because they help to burn calories and build muscles. Eating animal proteins requires you to consider organic poultry. Grass-fed options of meat limit environmental toxins and help your body in better absorption of body fats. For instance, Grass-Fed Pinnacle Rump Steak is a delicious way to get your daily dose of organic protein.

However, including too much or too little of proteins in your Keto meal plan may disrupt your goals. Aim for about 15% of calories from protein-rich food like chicken, turkey, beef, pork, and lamb. You may even consider processed meats like sausage but consume in limited quantities because of high sodium levels.

Low-carb vegetables

Glucose is the typical energy source for your cells, and limiting its intake leads to reduced insulin secretion in your body. The body is then forced to use the stored glucose in the liver and muscles. It may last up to three to four days, after which your body runs out of stored glucose. Your liver will convert fat as an alternative source of energy, powering your cells, brain, and muscles.

Healthy meal prep for Keto recommends consuming 20 to 50 grams of carbs every day to maintain ketosis. Aim for Low-carb, high-fibre, vegetables for boosting hydration and digestive process in your body. You may choose from spinach, eggplant, cauliflower, mushrooms, cabbage, bell peppers, zucchini, green beans, tomatoes, and others.

Seafood

Seafood like sardines, king salmon, shrimp, barramundi, tuna, crab, cod, and mackerel are sources of high-quality proteins for your keto diet. They are also abundant in healthy fats like omega-3 fatty acids and nutrients like selenium. Now, why not fancy a premium barramundi delicacy along with seasoned vegetables and mild red curry sauce? It is just the right way to get started on your keto diet.

Dairy Products

Dairy products are not just for kids, but for anyone wishing to lose weight the healthy way. Stock up your kitchen with cottage cheese, butter, and cream rich in healthy fats, calcium, and protein.

What to Avoid

Healthy meal prep for Keto diet must be prepared within a micronutrient framework and requires you to stay clear of these foods:

  • Grains like oatmeal and pasta
  • Peanuts, lentils, beans, and peas
  • Artificial sweeteners and added sugars
  • Dairy products that are low on fat
  • Sugary beverages, including soda and juice
  • Most fruits except lemons, limes, and berries, when consumed in small portions
  • Starchy vegetables like peas, corn, and potatoes
  • Trans fat and hydrogenated fats
  • Beer, wine, sweetened cocktails or other alcoholic beverages

With the world embracing Keto, shopping for your dietary requirements can be quite tricky. But with the right meal plan, it is possible to get your daily dose of nutrients effortlessly. It is one of the best things you can do to ensure the long-lasting health effects of a Keto diet.

HEALTH

How performing art theaters are surviving/bouncing back in a COVID-19 world?

Umar Nisar

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bouncing back in a COVID-19 world?

Art is the only lifeline that is keeping us sane in this COVID-19 pandemic. If we talk about the pre-coronavirus world, performing art theaters were blooming with smiles, laughs, and claps. Now, the entire scenario has changed.

However, the tough times are not here to last. While some theaters have made plans to bounce back after the restrictions have lifted, some performing art theaters have started virtual screenings to keep their audience entertained and engaged and this is just the tip of the iceberg.

Here’s how performing art theaters will survive and bounce back in a COVID-19 world:

#1. Operating at limited capacity

If we talk about theaters in general, most of them are planning to open their establishments at a limited capacity. Here is how they are planning to implement this- first, they’ll offer only 30% of the seats for sale, which after a period would be increased to 40-50%. However, they’ll not cross the 50% mark until the entire COVID-19 situation has calmed down significantly.

Operating at limited capacity would make things safer for both the audience and the employees. This is because social distancing norms would become easier to follow hence, reducing the chances of transmission drastically.

#2. Disinfecting auditoriums after every show

The one common thread that would run through every performing arts theater would be to disinfect auditoriums after every show. The audience needs assurance that when they visit theaters, they are in a safe place and the best way to do so is through regular disinfection of seats, floors, and of anything which comes in human contact.

#3. Setting up sanitization booths and electrostatic sprayers

The presence of sanitization booths and electrostatic sprayers can provide reassurance to everyone that the theatre is well-prepared to function amid the pandemic. Sanitization booths can be set-up at the entrances of the theater and the entrance of each auditorium.

Electrostatic sprayers can also enhance a theater’s level of preparation as these would ensure round-the-clock sanitization of the facility.

#4. Screening diverse films and acts

By screening diverse films and acts, theaters would become the beacon of entertainment for people coming from all walks of life. The lockdown, along with the restrictions, has made people feel cooped up in their houses. When the theaters would finally open their doors for business, there would be a sigh of relief from the audience as they would finally get to enjoy themselves by watching their favorite films and acts.

#5. Online booking of tickets & food

Most of the theaters would take their ticket-booking system online. This would ensure that there is zero contact between the employees and the audience. Apart from the online booking of tickets, some theaters are also planning to launch contactless ticketing.

Food will now have to be booked while reserving your tickets. Thus, there will be no long queues at the food court and no refills of drinks. This measure would further help the cause of limiting human contact.

#6. Getting the audience hooked on virtual screenings

Amid this global pandemic, many theaters have resorted to the option of virtual screening, and why not? Theaters have found a viable way to keep themselves functioning as well as keeping their audience engaged and entertained. Several famous theaters are running virtual screenings of renowned films and acts. So, if you are tired of binge-watching Netflix, you can opt for these virtual screenings to replenish your mind!

By following all these precautions and generating creative ways of screening performances, this is how performing art theaters can survive and bounce back in a COVID-19 world!

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HEALTH

Effective Weight Loss Strategies for Long-term Success

Umar Nisar

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Weight Loss Strategies

Did you know that by the end of 2020, there will be nearly 2 billion overweight adults in the world? With a third of the world population growing obese, the question that arises is – what is the most efficient way to control obesity?

Many people believe that trendy workout plans, diet pills, and superfoods are the right way to lose weight.  However, while all of these solutions might deliver short-term results, they will not treat the condition from its core. The best way to lose and maintain a healthy weight is to follow an effective weight loss strategy.

This brings us to the next question- what is an effective weight loss strategy that can give results in the long-term?

Well, an effective weight loss strategy is one that involves an alignment of your heart, mind, and soul. Keeping this in mind, we have prepared the perfectly balanced weight loss strategy for you.

#1. Keep a check on your portion sizes

For those of you who don’t know what portion sizes are, they are the amount of food you choose to eat.  So, when we say keep a check on your portion sizes, we mean you must control the amount of food you eat in a day.

This can be done by following a few simple steps such as using smaller plates, drinking water before every meal, and eating food slowly. By following this in the long-run, you’ll avoid putting on a few extra pounds.

#2. Set practical goals

Most of the renowned weight loss programs have one thing in common- they begin by asking you to set a practical goal for yourself.

As the famous saying goes, “A journey of a thousand miles begins with a single step.”, we reframe that and say, “The journey of weight loss begins by shredding a bit of fat every day.”

When you set and achieve smaller goals every day, you start gaining confidence and move towards your larger goal of weight loss.

#3. Keep track of your progress

Keeping track of how much weight you’ve lost is important for several reasons.  It makes you feel happy that you have attained progress towards achieving your goal, while also inspiring you to continue your hard work with the same zest.

When you track your progress, you’ll be able to find patterns in your workout. For instance, maybe you lost more weight during the week you performed HIIT in comparison to the week when you performed weight training.

Discovery of such information can help in pacing your weight loss journey accurately.

#4. Identify your triggers

If you want your long-term weight loss journey to be a success, you must identify the food items that trigger binge-eating. For instance, let’s say you identified potato chips as your trigger. To prevent binge-eating, you must not keep stock of them in your pantry.

In case you are an emotional eater, try to find alternatives to relax, such as meditation or yoga.

#5. Keep making changes in your workout routine

Switching exercises in your workout routine can make things enjoyable and engaging for you. Plus, apart from making things interesting, it would also help in the development of new muscles in your body.

Learning new workouts can help in the development of your body while making your transformation process exciting for you.

When you enjoy the workout routine, you’ll fall in love with working out, and once you do, there’s no coming back. Perhaps, the best way to make any weight loss strategy successful in the long run is to fall in love with hard work and effort!

 

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HEALTH

Vitamin Supplements: For Bridging The Nutritional Gaps

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Vitamin Supplements: For Bridging The Nutritional Gaps

Vitamins are micronutrients that are essential in some quantities by our body for functioning properly and deficiency of vitamins in your body can lead to various health problems. Most of the vitamins can be obtained from our daily diet. However, due to our hectic life schedule we sometimes miss some essential vitamin and mineral sources, and there comes the role of vitamin supplements.

What Are Vitamin Supplements?

Vitamin supplements are made up of organic compounds that are required by our body to stay healthy. Vitamins tablets or capsules are required for maintaining a variety of metabolic processes. These supplements are usually developed to bridge the gap nutrient between what you eat and what you need to eat to stay healthy.

Vitamins are of two types:

  • Fat-soluble vitamins: Vitamins A, D, E, and K are the four fat-soluble vitamins that are usually stored in our body’s fatty tissues. In the presence of dietary fat, these fat-soluble vitamins are easily absorbed by our bodies.
  • Water-soluble vitamins: The nine types of water-soluble vitamins include Vitamin B1 / B2 / B3 / B6 / B12, Vitamin C, Pantothenic Acid, and Folic Acid. These water-soluble vitamins are not stored in the body and the leftover vitamins that cannot be absorbed leave the body through the urine. These types of vitamins should be consumed regularly in the form of food or supplements to prevent a shortage in the body.

What are the 13 essential vitamins needed for our body?

The 13 essential vitamins are

  1. Vitamin A
  2. Vitamin C
  3.  Vitamin D
  4.  Vitamin E
  5.   Vitamin K
  6. Vitamin B1
  7.  Vitamin B2
  8.  Vitamin B3
  9. Pantothenic acid
  10.  Biotin
  11.  Vitamin B6
  12.  Vitamin B12
  13. Folate.

What are the benefits of consuming vitamin supplements?

Every vitamin supplement has its own benefits and here are a few benefits that we will be sharing with you:

  • Vitamin supplements that contain vitamin A are helpful for maintaining healthy bones, mucous membranes, soft tissue, teeth, and skin
  • Vitamin B6 consumption helps in the formation of red blood cells and maintaining brain function.
  • Vitamin B12 helps in regulating the proper metabolism rate and maintaining the central nervous system.
  • Vitamin B complex is used for treating ulcers in the mouth
  • Vitamin C is great for your skin, hair, and nails. In fact, it is one of the best vitamins for boosting your immunity. It also helps to maintain healthy tissues and quick healing of wounds
  • If you have hair related problems, then you can always opt for products that contain biotin.
  • Vitamin D helps the body to absorb calcium, necessary for the maintenance of healthy teeth and bones.
  • Vitamin K helps in the process of coagulation of blood.

What are the top-selling brands of vitamin supplements?
You can find a number of vitamin capsules or tablets from numerous domestic and international brands. Some of the best products that you can consider buying are from brands like HealthKart, TrueBasics, Now, Myprotein, HealthVit, GNC, HeathAid, and INLIFE. You can easily find these effective supplement brands from any online or retail stores.

We hope we were able to help you understand why you should be consuming vitamin supplements regularly. While letting you understand the benefits of vitamins, we also recommend you to not start any of these supplements on your own. It is always necessary to consult a doctor and then take supplements according to your body’s requirements.

 

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