Foods for Keto diet

The ketogenic diet has become quite popular recently.Studies have found that this very low-carb, high-fat diet is effective for weight loss, diabetes and epilepsy.A ketogenic diet typically limits carbs to 20–50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this way of eating.

Here are some foods for keto diet - 

1 Many types of seafood are carb-free or very low in carbs. Fish and shellfish are also good sources of vitamins, minerals and omega-3s.

2 Cheese Many types of seafood are carb-free or very low in carbs. Fish and shellfish are also good sources of vitamins, minerals and omega-3s.

3 Avocados It contain 2 grams of net carbs per serving and are high in fiber and several nutrients, including potassium. In addition, they may improve heart health markers.

4 Meat and poultry do not contain carbs and are rich in high-quality protein and several nutrients. Grass-fed meat is the healthiest choice.

5 Eggs They contain less than 1 gram of carbs each and can help keep you full for hours. They're also high in several nutrients and may help protect eye and heart health.

6 Coconut oil is rich in MCTs, which can increase ketone production. In addition, it may increase metabolic rate and promote the loss of weight and belly fat.

7 Extra-virgin olive oil  is high in heart-healthy monounsaturated fats and antioxidants. It's ideal for salad dressings, mayonnaise and adding to cooked foods.

8 Nuts and seeds are heart-healthy, high in fiber and may lead to healthier aging. They provide 0–8 grams of net carbs per ounce.

9 Dark chocolate contains 3–10 grams of net carbs per ounce, is high in antioxidants and may help reduce the risk of heart disease.

10 Unsweetened coffee and tea contain no carbs and can help boost your metabolic rate, as well as physical and mental performance. They can also reduce your risk of diabetes.

Let's TABATA

Hello, Everyone hope you all guys are doing well, might not be in dieting but cooking, as this Quarntine has turned everyone as a master chef. Daily when i go through the stories of my friends and relatives all i see is food.

I know you also might be going through these kinds of stories or self busy in uploading stories, but still want you to remember that health and fitness are also important to us specially the teenagers must keep this thing in mind that all this homemade junk food will decrease your immunity.

In the previous blog i told you some different kinds of  workout that will help you to lose fat and also to increase your immune system, so the one of my favourate workout that i love to do and suggest you guys also is TABATA, if you are not aware about this go check the last blog.

So, today i will tell you what are the exercises that you must include in your TABATA workout session, the benefit of this workout is that it target our whole body and also enhance a good blood flow rate in the whole body.

Exercises for TABATA-
1 Burpees
2 Jumping Squats
3 Mount Climber
4 Broad Jump to Fast feet
5 Russian Twist

perform all the above mentiod exercises for 20 seconds each with rest of 10 seconds.
perform 8 repetitions of each exercise. also if your body doesn't allow you to do this reduce the repitions but don't lose the hope.

Tell me how many reps were you able to do in first attempt.

some great types of workout.

Hello everyone hope you all guys are safe and doing well. Today I want to tell you guys some different workouts that will help you have a full body training these workouts you people must include in your daily workout routine. Also, these workouts will help teens a lot as in this period they have time to develop their flexibility and strength also there are many changes that occur during puberty.

Some of the workouts here are –

Tabata - This training Is a high- intensity interval training (HIIT) workout, featuring exercises that 

lasts for four minutes.

 Each exercise in a given Tabata workout lasts only four minutes, but it's likely to be one of the longest four minutes you've ever endured. The structure of the program is as follows:

Work out hard for 20 seconds

Rest for 10 seconds

Complete 8 rounds

 Zumba - It is an intense cardio workout; it can help a person lose weight as wll as increase muscle tone. Typically an hour long, mixture of interval training and strengthening movements (like squats and lunges ) will maximize your calorie and fat burn, as well as improve overall body tone. 

Bhangra - There is no one way to Bhangra, but there is no doubt that you’ll get a good cardio workout from this style of dance. Besides getting your heart pumping, Bhangra finds a way to target parts of your body that you might not even realize it can.

The upper body moves you’ll do during a Bhangra dance workout mimic the effects a light lateral workout by working the deltoids and lateral muscles that run down your back and the sides of your body. 

Pilates - This is a form of exercise similar to yoga, involving a series of movements which concentrates on core strength, posture, balance and flexibility. Pilates was developed by German - born Joseph Pilates, who believed mental and physical health were closely connected, and practicing Pilates has been proven to improve overall well-being as well as general fitness. 

TRX stands for Total resistence Exercise and is a form of specialized suspension training kit this exercise, is revolutionary workout method that uses your body weight and gravity as resistance to build strength, builds flexibility, balance, core stability, and strength simultaneously.

Immunity booster foods.

Hello everyone hope you all are safe and staying at home, I know you all are getting bored due to lockdown but it is the only way we can fight. Today I am going to share some foods that you must include in your food in a daily routine as this will help you to boost up your immunity and fight against the diseases.

Citric fruits  Most people turn to vitamin C after they've caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections.

Popular citrus fruits include: grapefruit, oranges, tangerines

Papaya  Is the fruit loaded with vitamin C. You can find 22.4 percent of the daily recommended amount of vitamin C in a single papaya. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.

Green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.

Turmeric  You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Also the  high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage.

Spinach made our list not just because it's rich in vitamin C. It's also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients.

Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea.

Garlic is found in almost every cuisine in the world. It adds a little zing to food and it's a must-have for your health. Early civilizations recognized its value in fighting infections. garlic may also help lower blood pressure and slow down hardening of the arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

Physical activites that make your kid fit.

Everyone knows that kids should be physically active and need to exercise regularly to be physically fit.

Whether they are overweight or at a healthy weight, regular physical activity is considered by most experts to be an essential part of a healthy lifestyle.

Since your child likely isn't going to be getting his exercise by running on a treadmill or using an exercise bike, it can be hard to always tell how many calories he is burning while exercising. Fortunately, it doesn't really matter, as long as your child is getting his 60 minutes or more of moderate physical activity each day and maintaining a healthy diet.

If your child is very active and is still gaining weight, you should likely look to his diet as the cause not his level of exercise.

Still, it can be helpful to understand how your child can burn more or fewer calories in different physical activities, such as:

 Bicycling at 5 mph burns about 174 calories an hour

 Jogging at 6 mph burns about 654 calories an hour

 Playing recreational basketball burns about 450 calories an hour

 Playing recreational volleyball burns about 274 calories an hour

 Playing tennis (singles) burns about 450 calories an hour

image credit

 Playing vigorous, touch football burns about 498 calories an hour

 Roller skating at 9 mph burns about 384 calories an hour

 Swimming burns about 288 calories an hour

 Walking at 2 mph burns about 198 calories an hour

All these estimates are based on the body weight estimated to be 150 pounds (70kg). This can also vary like if a child has less weight then they will burn more calories or vice-versa.

Remember many of the times we ourself want our child to go to gym use the equipments but all those equipments are not according to a child body structure. So, involve your kid in physical activity as much as you can.

Best Fruits for healthy Life

^{Apple - As we have listened every time “an apple a day keeps doctor away” this is truly said as a raw apple is 86% water and 14% carbohydrates, with negligible content of fat and protein.}

^{Having an apple in a day promotes healthy loss of body fat, lowers the risk of type 2 diabetes, and reduces LDL (Bad) cholesterol in body.}

^{Controls Seasonal Allergies, Inhibits growth of breast cancer tumors and improves the benefits of Chemotherapy.}

^{Kiwi – It is a very nutrient dense and excellent source of Vitamin C, Vitamin E, and fiber which have significant health benefits.}

^{It helps to control blood sugar, improve cholesterol, and support gut health which all are additional weight loss benefits. Also kiwi’s have a low GI, so they do not contain sugar which slowly result in smaller blood sugar spikes.}

^{Melons - Melons are low in calories and have a high water content, which makes them very weight loss friendly.}

^{Just 1 cup (150—160 grams) of melon, such as  honeydew or watermelon, provides a modest 46—61 calories.}

^{Though low in calories, melons are rich in fiber, potassium, and antioxidants, such as vitamin C, beta-carotene, and lycopene.}

^{Moreover, consuming fruits with high water content may help you shed extra weight.}

^{Oranges - Like all citrus fruits, oranges are low in calories while high in vitamin C and fiber. They are also very filling.}

^{While many people consume orange juice instead of orange slices, but eating slices are more beneficial as it contains low calories and also give the feeling of fullness for longer duration of time.}

^{Therefore, if you are trying to lose weight, it may be better to eat oranges rather than drink orange juice. The fruit can be eaten alone or added to your favorite salad or dessert.}

^{Avocados - Avocados are a fatty, calorie-dense fruit grown in warm climates.}

^{Half an avocado (100 grams) contains 160 calories, making it one of the most calorie-dense fruits. The same amount provides 25% of the RDI for vitamin K and 20% for folate.}

^{Despite their high calorie and fat content, avocados promote weight loss and lowers rate of metabolic syndrome.}

^{Bananas - Also known as the king of fruits for the fitness enthusiast as it helps athlete to provide lasting energy to body, improves brain function, regulates blood sugar level, menstrual relief, Increase iron in body.} 

^{Also it is the only fruit which contains TRYPTOPHAN (which improves sleep quality)} 

5 Healthy Breakfast Foods That Help You Lose Weight

When you’re trying to lose weight, breakfast can set the tone for the rest of your day. Consuming the wrong foods can amplify your cravings and set you up for failure before the day even begins.

On the other hand, filling up on the right foods can curb cravings and keep you feeling full until lunchtime to minimize snacking and ease weight loss.

Always have your every meal don’t skip any of your meal try to take small meals if you can’t eat full meal in one time. Never skip your breakfast because if we skip our breakfast then your cells don’t get nutrition and also this result in slowing down your metabolism.

Slow metabolic rate leads you to gain fat on your body.

So, here are five quick foods which will make your breakfast healthy tasty and will keep you Fit.

 Eggs

Rich in protein and a wealth of important vitamins and minerals, such as Selenium and riboflavin, eggs are a true powerhouse of nutrition.

Thanks to their high protein content, eggs may reduce appetite when eaten with breakfast to give weight loss a serious boost.

From boiled to scrambled to sunny-side-up, there are many different ways to enjoy your eggs.

Try cooking up two or three eggs any style, then combining them with a serving of your favorite veggies, for a nutritious and delicious breakfast.

Chia Seeds

Tiny but powerful, chia seeds are an excellent breakfast supplement.

They’re high in fiber and can absorb water to form a gel, which expands in your stomach to help keep you feeling fuller longer.

Try making a chia seed breakfast parfait by mixing one ounce (28 grams) of chia seeds with one cup (245 grams) of yogurt in a bowl or mason jar.

Let the mixture soak for about 30 minutes to allow the seeds to swell, then top it off with a one-half cup (74 grams) of your favorite berries.

Chia seeds also make a delicious and nutritious addition to tea, smoothies or overnight oats.

Oatmeal

Oatmeal is a healthy and delicious breakfast option, especially if you’re looking to lose weight.

Oats are low in calories but high in fiber and protein — two nutrients that impact appetite and weight control.

In particular, oats are an excellent source of beta-glucan, a type of fiber shown to impact everything from immune function to heart health.

Try combining one cup (235 grams) of cooked oatmeal with a one-half cup (74 grams) of berries, one tablespoon (7 grams) of ground flaxseed and a handful of almonds for a power-packed, high-fiber morning meal.

Nuts

Nuts provide the perfect balance of fiber, protein and heart-healthy fats, making them a worthy addition to any breakfast.

Keep in mind that nuts are also very calorie-dense, so limit your intake to about one ounce (28 grams) at a time to keep the calories from stacking up.

Mix a serving of nuts into yogurt, cottage cheese or homemade granola to bring your breakfast to the next level in terms of nutrition.

Quinoa

Eating it in the a.m. can help start your day off right. You can add the cooked grain to an omelet along with tomatoes, spinach, onions (a veggie that torches stored fat), and a sprinkle of cumin. Alternatively, use quinoa to make overnight oats. Combine 1 cup of cooked quinoa, 1/2 cup of unsweetened almond milk, 1/4 cup of nonfat Greek yogurt,  and 1 teaspoon of vanilla extract. Refrigerate overnight in a Mason jar or covered bowl. In the morning top with 1/2 cup of berries or half of a sliced banana. "This is a terrific low-sugar way to start the day for those looking to drop a few pounds.

Also try to have a Apple in your breakfast as it has a lot of benefits to know read out my next blog about different fruits which helps you to lose body fat.