What is this keto diet?
The keto diet (aka ketogenic diet, low carb diet and LCHF diet) is a low carb, high fat diet. Maintaining this diet is a great tool for weight loss. More importantly though according to an increasing number of studies, it helps reduce risk factors for diabetes, heart diseases, stroke, Alzheimer’s, epilepsy, and more.
On the keto diet, your body enters a metabolic state called ketosis. While in ketosis your body is using ketone bodies for energy instead of glucose (sugar and carbs). Ketone bodies are derived from fat and are a much more stable, steady source of energy than glucose, which is derived from carbohydrates.
Entering ketosis usually takes anywhere from 3 days to a week. Once you’re in ketosis you be using fat for energy instead of carbs. This includes the fat you eat and the fat that is stored in your body.
How to test for ketosis?
You can test yourself to see whether you’ve entered ketosis just a few days after you’ve begun the keto diet.
Simply use a ketone test strip and it will tell you the level of ketone bodies in your urine. If the concentration is high enough, you’ve successfully entered ketosis.
There are other ways of telling you’re in ketosis, though. Look for changes in mood and alertness as well as a stronger smell in your breath and urine. Many people also report better sleep and decreased appetite when you’re in ketosis.
The truth about fat
You may be thinking, “but eating a lot of fat is bad!”. The truth is dozen of studies and meta studies with over 900,000 subjects have arrived at similar conclusions. Eating saturated and monosaturated fats has no effects on heart disease risk.
Most fats are good and are essential to our health. Fat and protein are essential for survival.
Fats are the most efficient form of energy and each gram contains 9 calories compared to 4 calories per gram of protein and carbs. There is no such thing as an essential carbohydrate.
The keto diet promotes eating fresh whole foods like meat, fish, veggies and healthy fats and oils as well as greatly reducing processed and chemicalled treated foods that the Standard American Diet has so long encouraged.
It’s a diet that you can sustain long term and enjoy. What not to enjoy about bacon and eggs every morning?!
HOW CALORIES WORK
A calorie is a unot of energy. When something contains 100 calories it describes how much energy your body could get from consuming it. Calorie consumption dictates weight gain/losses.
If you burn an average of 1800 calories and eat 2000 calories per day you gain weight. Makes sense right?
If you do light exercise that burns an extra 300 calories per day you’ll burn 2100 calories per day putting you at a defeceit of 100 calories. Simply by eating at a deficit, you’ll lose weight because your body taps into stored resources for the remaining energy it needs.
That being said, it’s important to get the right balance of macronutrients every day so your body has the energy it needs.
WHAT ARE MACRONUTRIENTS?
Macros are molecules that our bodies use to create energy for themselves. Primarily fat, protein and carbs. They are found in all food and are measured in grams on nutrition labels.
WHAT ARE NET CARBS?
Many low carb recipes/website will write “net carbs” when displaying macros. Net carbs are total carbs minus dietary fiber and sugar alcohols. Our bodies can’t break down iber and sugar alcohol into glucose so they generally don’t raise blood sugar. For this reason, many people don’t count them toward their total carb count.
HOW MUCH SHOULD YOU EAT?
On a keto diet, about 65-75% of the calories you consume daily should come from fat. About 20-30% should come from protein. The remaining 5% should come from carbohydrates.
Find a good keto calculator online to figure out exactly how many calories you should be consuming in a day.
Day to Day Benefits
The keto diet doesn’t only provide long term benefits but day to day benefits as well. When your body enters into a keto state you can expect to
Longer satiation and consistent energy levels are due to the majority of calories coming from fat, which is a slower digestion and calorically denser.
Eating low carb also eliminates blood glucose spikes and crashes. You wont’ have sudden blood sugar drops leaving you feeling weak and disoriented.
Long Term Benefits
Studies consistently show that those who eat a low carb high fat diet rather than a high carb low fat diet:
Want to learn more about ketosis and get great menu plans? Join the BeeXtreme Community today so we can help you out!
I was scrolling through facebook the other day and came across a post from an old distributor of mine, looking for Zi Xiu Tang Bee Pollen Capsules. I had to laugh to myself not because he wanted them, but because of the comments in the post.
Guys, it's been 4+ years since these capsules were taken off the market. They were taken off the market for good reason. They had illegal weight loss ingredients in them. Not one but two ingredients were found according to the fda.
Now, don't get me wrong, i loved Zi Xiu Tang Classic Formula bee pollen. I also loved Ultimate Formula bee pollen. They both were taken off the market.
Zi Xiu Tang & Ultimate Formula Press Releases from FDA.
Why are these supplements being recalled?
Sibutramine. Sibutramine was a prescription weight loss capsule that was given in 10 and 15 mg doses to severly obese people. The use of sibutramine showed an increase in myocardial infarctions by 16%. Is this a lot? No. But the FDA thought the number outweighed the thousands of patients using it for weight loss without issues. See the medscape article here.
They also found a prescription laxative in Zi Xiu Tang. Phenolphthalein is a laxative no longer approved for sale in the US. According to the FDA, its health risks include irregular heartbeat, and cancer with long-term use. Sixty-six supplements in our database contained phenolphthalein, most of them marketed for weight loss. Some companies — such as Pure Edge Nutrition, MyNicKnaxs, and New Life Nutritional Center — included the drug in several of their formulations.
Ok so going back to my original point--- the comments on the post. Guys-- if you think you can still find those pills (the original ones) please stop and think for a moment. We as distributors could have gotten into a lot of trouble from selling those capsules. If you order something from china claiming to be zi xiu tang and don't think you can get in trouble, think again. Some businesses are out to get your money. They know people are looking for those pills so they will pretty much slap a label on anything and tell you it's zi xiu tang. There is NOTHING out there that comes even close to the pill and believe me, I've searched. And if there IS something out there... i can almost guarantee you-- no, I'd bet my life on it that it contains sibutramine. Just a fun fact to keep in the back of your mind.
Why on earth would you want to take it anyway is my question?
Someone posting they "were waiting" to get theirs from china. They ordered from the "official" website so it's gotta be true, right? Heads up guys-- we ordered those pills, and we had them tested and guess what-- 55 red flags came up on that supplement. 55!! 55 ingredients in there from mold to dust to rat shit was in that capsule. Here's the kicker-- it only contained one ingredient that it said it contained. ONE INGREDIENT. (and it wasn't bee pollen!) DISGUSTING! Is this really the chance you wanna take for a couple pounds of weight loss? I WOULDN'T! NO WAY IN HELL! Your life is worth way more than that so let's open your eyes.
Yes, the results with Zi Xiu Tang, Slim Trim U, ZXT Gold, Infinity and all those other Floyd Nutrition nutrition and Bee Pollen Diet capsules were EASY. They were honestly too good to be true. BUT THEY WERE HARMFUL AND WOULD HARM YOU AND YOUR BODY IN THE LONG RUN IF TAKEN FOR LONG PERIODS OF TIME.
You can see the results of Zi Xiu Tang, Slim Trim U, Zxt Gold, and the others with our USA made supplements but it's going to take a little work on your part. More than just water. I had a woman contact me the other day and tell me that one company she was dealing with just told her to drink more water or take a detox capsule because she wasn't losing weight. This is bull shit. If the owner of the business cared enough to do a little digging, the woman has a disease that effects her muscles and a detox could have really hurt her. It makes me mad that there are greedy companies out there like this. It really really does.
If you want to lose weight and keep it off, you need to learn a few things in the process such as food choice, calorie counting, macronutrients, exercising. These are the things you should be searching out instead of a pill to do all the work for you. A supplement is just that. A Supplement-- something to supplement your diet plan. To help you curb cravings, to help you have more energy, to help you want to make better choice.
We hired a private chemist to make you a SAFE ALTERNATIVE to those China capsules. And we are seeing AMAZING results with the Xtreme Line of supplements. We have about a 98% success rate with Xtreme Slim Bee Pollen and our eating plans. Most of customers after month one will add in Xtreme Burn fat burner and that's really when the results begin to show. We not only show you how to get the weight off, we show you how to keep it off and honestly isn't that your ultimate goal? To keep it off?
Weight loss is a roller coaster. We get that. We know it's stressful. We know it's hard but we also know what works and what doesn't. I work one on one with my customers for a reason--- EVERYONE IS DIFFERENT AND HAS DIFFERENT SITUATIONS GOING ON IN THEIR LIFE.
Please join the BeeXtreme Community to get that one on one attention you all so deserve to get when it comes to weight loss. www.facebook.com/groups/beextremecommunity or contact me personally to get started today. I'll gladly help you out. firstname.lastname@example.org
Body Fat "BF", Body Water "BW", Body Mass Index "BMI", Bone "Bone" on a scale. What does Body Water mean!?
Today is P2D3 on my Xtreme Skinny Drops and I've been attempting to get this number that's stuck to my body fat scale down into the a "healthy" range for my age. According to Built Lean I need to get down into the 21%. So here I am at 28.5% and I'm working on that this round of drops.
I noticed this morning when I put my comparison pictures together that there was a number that was going up and I wasn't quite sure what the heck it was. "BW"? BW stands for Body Water on a Weight Watchers Scale. But why is my body water going up when my weight is going down? See Below for my 3 Day progress on the Xtreme Skinny Drops.
As you can see starting from the bottom and going up, my Body Water is going up up up. 51%, 51.7%, and 52%. Now the person that I am with my way of thinking-- i want my water weight to go down, not up!! Is this what this means? NO. It doesn't mean that. Let me explain.
Body water is an important measure when it comes to a healthy body. The human body needs water to function the right way. Finding the perfect balance in your body water is key. Your water intake should compensate the loss of body water. A human body can lose body water through the skin, via sweat, urine and by breathing. If the balance is right, you will feel at your best!
What is body water?
Body water is the total amount of fluid in a human body. The human body should consist of at least 50% of water. The exact percentage varies based on a number of factors (e.g. age and gender). Body water is the primary building block for cells. It helps to regulate the internal body temperature, strengthens your muscles and moisturizes your skin. These are just a few examples why body water and drinking water is so important.
What is the ideal body water percentage?
The ideal body water percentage varies. It is influenced by different factors. Gender, age and body composition affect this percentage. In general, women have a lower body water percentage than men. This is because women have more tissue than men. The ideal percentage for adult women will fluctuate between 45 and 60%, while the ideal percentage for adult men will be between 50 and 65% of the total body. For the real athletic body types it is even recommended to have 5% more body water than the average adult range.
Consequences of not drinking enough water
Everybody knows that drinking water is important. But few people know why this is important. Not drinking water can cause physical problems. What are the consequences of not drinking enough water?
How can you increase your body water percentage?
There are many ways to increase your body water percentage. It starts with drinking at least 2 litres of water per day. Most important: never wait until you are thirsty. Furthermore, it is recommended to start your day with a glass of water. This will clean the body from waste and toxins. Another way to increase your body water percentage is to eat raw fruits and vegetables. They are dense in water. This is a good alternative for drinking water all the time. Keep this in mind: drink water and other fluids until you urinate frequently and with light color.
Keep This In Mind When That Number Starts To Freak You Out:
This is actually fairly normal for someone who is losing weight. Fat holds little to no water in the body, and muscle holds a certain amount of fluids. As you lose weight, your water % will increase over time since you are losing the fat which holds none of it.
OK, so you're overweight. So are two-thirds of all Americans. Maybe you need a nudge to get going on a diet and exercise plan. Maybe you've thought about talking with your doctor about weight-loss strategies. Well, a number of studies suggest you're probably not getting the advice you need.
Many patients say their doctors don't spend enough time, if any, talking with them about losing weight. But doctors often complain that when they do bring up the issue, nothing changes.
Did you ever bring up your weight to your doctor, but the topic is kind of avoided, almost as if he's uncomfortable?
What is clear is that this kind of disconnect between doctors and patients is all too common. Studies show just one-third of doctors surveyed say they talk with patients about losing weight. That means two-thirds don't.
It's as unreasonable to say I didn't quit smoking because my doctor didn't tell me to as it is to say I didn't lose weight because my doctor didn't tell me to. Everybody knows you shouldn't smoke, and everybody knows you should be at a healthy weight. It's not a mystery.
There are a number of practical reasons why doctors don't talk with patients about weight. With an average of eight minutes per office visit, many just don't have time. Doctors aren’t reimbursed for weight counseling, only for treating conditions like diabetes and high blood pressure that result from being overweight.
So who should you talk to about your weight if you can’t talk to your doctor?
There are a lot of people you can confide in. Friends, family, neighbors that went through the same struggle you are going through right now. With the world of social media at your fingertips there are more than enough resources for weight loss.
With the click of a button you’re going to be overwhelmed, I can tell you that right now. From pills, to plans, to wraps, and detox drinks, there’s literally hundreds of thousands of “products and gimmicks” to try.
Make sure you’re talking to someone accountable for the advise they are giving you. Did you know you can buy a “beachbody” program today, and become a “health coach” tomorrow? I’m sorry but that’s absurd to me! Not saying that all “beachbody coaches” are unaccountable. A lot of them are accountable, BUT even more of them are just trying to make a buck.
You need a plan of action. Most people will not sit down with you to figure one out. That’s where we come in. We have general plans but sometimes you need more specific plans. And this is something we offer to you for FREE because we want you to get healthy! It won’t be easy and it’ll take work on your part, but we promise to get you the #RESULTS you deserve. We aren’t just a company who throws supplements at you and says good luck. We are all different and not one thing works for everybody. So if your company is telling you that you’re not doing something on your part because you’re not seeing results—go to a different company before they try getting you to buy a different product. It’s that simple.
Contact me and I’ll help get you on a plan that will work for your busy lifestyle. It’s not rocket science it’s just taking that extra step that to show that we care about the consumer!
There comes a time in your life where you hit the pause button and say “what happened”? It’s that point in time where you start to make some changes. That number on the scale may be terrifying at first, it’s true. BUT YOU SHOULDN’T BASE YOUR DAILY FEELINGS ON THAT NUMBER ON THAT SCALE.
Weight doesn’t measure how you feel in your own skin. Weight doesn’t measure the gratification you get from KNOWING you are doing everything in your power to get healthy, fit, STRONG, in your mind, body, and soul. Weight doesn’t measure how far you can push yourself in your journey. Weight doesn’t measure the fact of KNOWING you are killing it everyday!
There comes yet another point in life where you do weigh everyday but that number doesn’t mean “you failed” yourself if you’re up a pound. Allow me to let you in on a little secret. That number is just a number and it doesn’t mean a thing! It doesn’t define you, it doesn’t represent your worth, and here’s the best part: no one else will know what that number is unless you actually tell them! For all you know people could think you weight 10 pounds less that what you are. It’s just a perception. How YOU FEEL should be the only thing that matters. Do your clothes fit? Are you healthy? Do you feel confident in your own skin? If you answered yes to those questions, but for some crazy reason that dreaded number controls how you ultimately measure your progress, then maybe, you should back away from that scale. What if you took a week off from your morning scale ritual?
Here’s the thing ladies and gents. Our weight (the actual number of pounds we weigh on a given day) is influenced by more factors than you can imagine much less begin to control. Maybe you did sweat your butt off at a spin class and maintained a disciplined eating regimen over the last few days but you were also stressed out about an upcoming event that has made your cortisol levels go through the roof and abruptly halted any weight loss success. Maybe you’re ovulating, maybe you’re retaining water from that soy sauce at your amazing sushi dinner the other night. Regardless of what it is, there are more things affecting your weight that you cannot control than things you can control! So why not just let it go and find a new way to benchmark your progress? Why not find a good ole fashioned tape measure or pictures because those numbers are REAL.
Or here’s a thought, how about being consistent everyday with a healthy walk or workout and eating clean and LOVING the body you were given? Your body does a lot for you. It allows you to kill your workouts, take those Sunday strolls with the kiddos and so much more! Maybe instead of hating your thighs or daydreaming about those toned arms you can spend some time thanking your body for all it does. Some day you will look back and wish you had been grateful for how you looked. But you were too busy obsessing over how much you weighed to actually enjoy the fruits of your labor.
Bottom line is that we are so incredibly hard on ourselves. Let’s find ways to ease up a bit. Maybe the first step for you is to learn a new way to measure your health. Who knows what will follow!
My tips for you: Stay consistent with yourself. If you have a bad day, let that bad go when you wake up the next morning. Every day is a new start. A new challenge to push yourself a little farther.
--- From someone who doesn’t give a shit what that scale says!
If you're coming from a standard American diet, looking over the skimpy variety of foods allowed for the first three days might look a bit scary. A ketogenic diet is going to be a major lifestyle change, so take it slow.
You also shouldn't make it overly important right now.
Switching from a typical diet to low carb comes with a huge learning curve. Don't expect to be perfect. The name of the game isn't perfection. The name of the game is permanent change.
2 eggs, fried, scrambled, poached, or hard boiled
3 slices of bacon
coffee, tea, diet soda, or water
Morning Snack: 2 ounces hard cheese
4 to 8 ounce hamburger, without the bun
top with mustard or mayonnaise
1 cup of lettuce salad with full-fat salad dressing
tea, diet soda, or water
Afternoon Snack: 4-ounce can tuna with mayonnaise (optional)
2 to 3 baked chicken legs or thighs, seasoned with herbs and spices
(I normally use seasoning salt, garlic powder, and pepper)
1 cup of lettuce salad with full-fat dressing
diet gelatin topped with real whipped cream
tea, diet soda, or water
Evening Snack: hot chicken broth with minced chicken and celery
2 scrambled eggs with 1/4 cup chopped ham
1 ounce hard cheese
coffee, tea, diet soda, or water
Morning Snack: chicken broth with minced chicken, celery, and an egg dribbled into the broth
2-cup salad topped with a 4-ounce can of tuna, celery, radishes, and cucumber
full-fat dressing or mayonnaise
tea, diet soda, or water
Afternoon Snack: 2 deviled eggs
6 to 12-ounces broiled steak topped with a pat of butter
celery sticks, cucumber circles, and radishes with ranch dressing
diet gelatin topped with real whipped cream
tea, diet soda, or water
Evening Snack: 4 slices mixed cold cuts with mustard
2-egg omelet; fill with 2 ounces grated cheese
coffee, tea, diet soda, or water
Morning Snack: Cucumber slices with ranch dressing
1/2 cup chicken salad with bacon, celery, mayonnaise
wrapped in lettuce leaves instead of bread
tea, diet soda, or water
Afternoon Snack: 3 slices mixed cold cuts with mustard
2 small or 1 large pork chop sauteed in butter
small salad of radishes, celery, and cucumbers
full-fat dressing or mayonnaise mixed with mustard
diet gelatin with real whipped cream
tea, diet soda, or water
Evening Snack: Beef broth with chopped meat, celery, and egg dribbled into the broth.
Let’s be honest… there’s not a whole lot to love about love handles. They don’t fit into your skinny jeans, and they can be pretty challenging to get rid of. Why, you ask? Since love handle fat sits on the side of the abdominal area, lots of people think that a typical ab workout will blast it away. This isn’t the case. Love handles lie on top of the obliques, which are a very specific group of abdominal muscles. In order to really work those suckers, you have to target them precisely.
That being said, it’s a myth that you can spot reduce fat loss. Yes, you can target your obliques to maximize toning, but fat is lost through cardio and diet. We’ve all heard that abs are made in the kitchen, and (unfortunately) it’s true. You can do crunches until the cows come home, but unless you get rid of your excess fat through healthy eating, your toned abs will never be seen. So here’s the best strategy for kicking your love handles to the curb:
Step 1. Eat lean. Eat clean.
Step 2. Add in a 30-minute cardio session every other day. If you’re feeling really hardcore, beef it up to 6 days a week. A Duke University study found that people who walked for about 30 minutes 6 days a week gained hardly any abdominal fat over an 8-month period.
Step 3. Try the following 10-minute love handle workout. It hits the obliques hard, while also working the rest of your core. Trust me, it’ll give those love handles a run for their money!
A 10-Minute Love Handle Workout
Repeat the following circuit 3 times, moving as quickly as possible from exercise to exercise. Do this routine 3 times a week.
40 Woodchoppers (20 on each side). Using one hand weight, stand with your feet hip-width apart with your weight on your left leg. Start by holding the weight in both hands up by your left shoulder. Next, twist to make a chopping motion down towards your right hip. Allow your feet and knees to pivot with the twist. Raise the weight back up to your left shoulder and repeat for 20 reps. Next work your right side.
50 Russian Twists. Sit on your butt with your knees bent and feet flat on the ground. Your torso should be leaning back at a 45 angle to the floor. Hold a dumbbell with both hands. Lift your feet from the ground, crossing them at the ankles and balancing on your butt. From this position, twist your torso to the right and touch your dumbbell to the ground next to your body. Next, twist back over to the left touching the weight to the left side of your body. Repeat back and forth, all while balancing with your legs and torso raised off of the ground.
30 Side Plank Hip Lifts (15 on each side). Get into side plank position with your elbow on the ground and your legs and hips resting on the ground. Engaging your abs and keeping your body in a straight line, raise the lower half of your body up off the ground into a straight plank position. Lower again and repeat. Do 15 on your right side, and then 15 on your left side.
30 Bicycle Crunches. Lie on your back with your knees bent and your hands behind your head. Do not clasp your hands together. Engage your abs, lifting your shoulders and upper back off of the ground. At the same time, move your right elbow toward your left knee so that they meet in the middle of your body. Next, switch your position by bringing your left elbow to your right knee. Continue as quickly as possible while still keeping your torso raised up off the ground.
You may have heard that you should aim to drink eight 8-ounce glasses of water per day. How much you should actually drink is more individualized than you might think. The Institute of Medicine (IOM) currently recommends that men should drink at least 104 ounces of water per day, which is 13 cups. They say women should drink at least 72 ounces, which is 9 cups. Even still, the answer to exactly how much water you should drink isn’t so simple.
Water recommendationsWhile the eight glasses rule is a good start, it isn’t based on solid, well-researched information. Your body weight is made up of 60 percent water. Every system in your body needs water to function. Your recommended intake is based on factors including your sex, age, activity level, and others, such as if you’re pregnant or breastfeeding.
AdultsThe current IOM recommendation for people ages 19 and older is around 3.7 liters for men and 2.7 liters for women. This is your overall fluid intake per day, including anything you eat or drink containing water in it, like fruits or vegetables.
Of this total, men should drink around 13 cups from beverages. For women, it’s 9 cups.
Recommendations for kids have a lot to do with age. Girls and boys between ages 4 and 8 years should drink 40 ounces per day, or five cups. This amount increases to 56 to 64 ounces, or 7 to 8 cups, by ages 9 to 13 years. For ages 14 to 18, the recommended water intake is 64 to 88 ounces, or 8 to 11 cups.
Women of reproductive ageIf you’re pregnant or breastfeeding, your recommendations change. Pregnant women of all ages should aim to get 80 ounces, or ten 8-ounce glasses of water each day. Breastfeeding women may need to up their total water intake to 104 ounces, or 13 cups.
Daily recommended amount of water (from drinks)
children 4–8 years old
5 cups, or 40 total ounces
children 9–13 years old
7–8 cups, or 56–64 total ounces
children 14–18 years old
8–11 cups, or 64–88 total ounces
men, 19 years and older
13 cups, or 104 total ounces
women, 19 years and older
9 cups, or 72 total ounces
10 cups, or 80 total ounces
13 cups, or 104 total ounces
You may also need to drink more water if you live in a hot climate, exercise often, or have a fever, diarrhea, or vomiting.
Why do you need water?
Water is important for most processes your body goes through in a day. When you drink water, you replenish your stores. Without enough water, your body and its organs can’t function properly.
Benefits of drinking water include:
There are risks of drinking too little or too much water.
Your body is constantly using and losing fluids through actions like sweating and urinating. Dehydration happens when your body loses more water or fluid than it takes in.
Symptoms of dehydration can range from being extremely thirsty to feeling fatigued. You may also notice you aren’t urinating as frequently or that your urine is dark. In children, dehydration may cause a dry mouth and tongue, lack of tears while crying, and fewer wet diapers than usual.
Dehydration may lead to:
Drinking too much water may be dangerous to your health as well. When you drink too much, the extra water can dilute the electrolytes in your blood. Your sodium levels decrease and can lead to what is called hyponatremia.
TakeawayStaying hydrated goes beyond just the water you drink. Foods make up around 20 percent of your total fluid requirements each day. Along with drinking your 9 to 13 daily cups of water, try to eat lots of fruits and vegetables.
Some foods with high water content include:
1. Knee Ups
Lay on your back, arms extended. Engage your core and press your lower back down into the mat. Lift your torso and knees up together, meeting in the center. Extend out and repeat.
2. Boat Pose Hold
Hold your legs up in a V, arms by your sides. For advanced, raise your arms up overhead. To build to this move, bend your knees and balance on your sit bones, holding the position and breathing evenly.
3. Upright Bicycles
Balance on your sit bones, arms at your sides for balance. Begin by drawing one knee in to your chest, extending the other straight. Raise your arms overhead to add an additional challenge. To take this down a notch, lay on your back and work on these with your back resting on the ground.
4. Leg Float - low, then lifted (both sides)
Lay on your back, core engaged, right knee bent, left leg extended. Lift your left leg up straight with a flat foot to 90 degrees. At the top, point the toe and bring the leg back down with control. Don't make contact with the floor, float the leg right back up. Lift up into a single leg bridge, pressing down into your right heel. Continue to float the leg as before, keeping the hips lifted and square (not rotating side to side). Repeat the sequence on the other leg.
5. 3-Way Down Dog
Come into tall plank, hands stacked below your shoulders, core engaged. Press back into a downward dog. Float your left leg high and as you come forward to tall plank, bring it to the outside of your left elbow. Press back into down dog, sweeping the leg up again. As you float forward, bring it under your body toward your nose. Float back to down dog, and as you come forward again, bring it under and across toward your right elbow. Repeat on this side for desired reps, then switch to the other leg.
6. Butterfly Scissor Kick Sequence
Lay on your back, pressing your lower back into the mat and engaging your core. Lift your upper body up slightly to add a little more challenge and further engage your core. Point the toes and begin to alternate lifting them up and down to about 45 degrees, never touching them down. Switch to scissors (without touching down if you can) crossing your left leg over your right, alternating in this 45 degree position. Place your hands behind your head and neck to support you. Come back to the butterfly kicks, this time widening them (it's easier this way, and as you fatigue it will make it easier to squeeze those last few in). Come back to a final few scissors.
7. Full Roll Ups
Lay on your back, extending arms and legs. Engage your core, and use your abdominal strength to sit up, diving forward toward your feet, allowing your body to come into a C-shape. Roll back slowly with control and repeat. Bend your knees for a little help with this move.
8. Straight Leg Lifts
Lift your torso up slightly, placing your hands behind your head to support yourself as needed. Straighten your legs, and lift them up to 90 degrees, lifting your hips slightly. Lower the legs slowly to 45 degrees, then come back up into the hip lift. This move can also be performed with the knees bent to build strength in the lower abs.
9. Alternating Straight Leg Lifts
I just add a quick set of these to the end of the straight leg lifts to get a tiny more out of this move when I start to fatigue. Take the lift out, and just lift one leg up, then the other while keeping the non-lifting leg hovering.
10. Toe Reaches
Lift your legs to 90 degrees and engage your core. With control, lift your upper body up, reaching for your toes. Use a hand behind your head to support you if your neck gets tired.
Try any of these bonus sequences once you have learned the moves! You can do the workout with me in just 4 minutes, doing a short version of each of the 10, or break it up into any of the following shorter sequences with more reps.
Do 3 rounds of any of the following:
Bonus Sequence 1:
10 (each side) 3 way Down Dog
10 each Butterfly Scissor Kick Sequence
Bonus Sequence 2:
0:30 Boat Pose Hold
12 each side Upright Bicycles
20 each side Leg Float (5 down, 15 up)
10 each side Straight Leg Lifts
Bonus Sequence 3:
15 Full Roll Ups
15 Straight Leg Lifts
15 Toe Reaches
Just because you’re dieting, doesn’t mean you can’t live a little! And whether you like a glass of wine with dinner or a cocktail out with friends, watching your carbohydrate intake doesn’t necessarily mean your indulging needs to come to a full stop.
There are many low-carb options out there for dieters who like to drink. As with everything, moderation is key. Heavy drinking isn’t good for anyone, but having a few carb-conscious cocktails here and there won’t hurt. This is especially true when you consider that some of the drinks that made our top 10 list are 100 percent carb-free!
Why so much liquor?
When it comes to low-carb alcohol, distilled spirits are the safest bet. They’re virtually all free of carbohydrates, so you only need to worry about what you’re mixing them with. But not everyone likes drinking hard liquor, so we’ve included some dieter-friendly beers and wines, too.
1. DIET JACK AND COKE
Diet Jack and Coke
Obviously, a regular cola would shatter your daily carbohydrate allowance. But diet soda lends itself to numerous carb-free cocktails. This spin on the traditional Jack and Coke simply uses Diet Coke instead.
Make! Mix one jigger (1.5 ounces) of whiskey with Diet Coke, and pour over ice.
estimated calories (per serving): 100
estimated carbohydrates (per serving): 0 grams
2. CUBA LIBRE
When you’re using diet cola, you can make any simple favorite low-carb. Despite its sweet flavor, rum doesn’t contain any carbs either.
Make! Mix your favorite unflavored rum with diet cola and serve over ice. For an added twist, throw in a piece of lime.
estimated calories: 100
estimated carbohydrates (with a twist of lime): <1 gram
3. CARB-FREE GIN AND TONIC
Carb-free gin and tonic
Gin and tonics are great summertime drinks. They’re crisp and cool, but tonic water is loaded with carbs. It contains 32 grams per 12-ounce can! Swap out soda water for your tonic, and you’ll get the flavor without hurting your diet efforts.
Make! Mix one jigger of gin with soda water, add a squeeze of lemon or lime, and serve over ice.
estimated calories: 150
estimated carbohydrates: <1 gram
4. LOW-CARB MOJITO
The traditional mojito uses syrup for sweetening, but if you use a diet lemon-lime soda like Diet Sierra Mist or Diet Sprite, you can get the sweetness without the carbs.
Make! Mix one jigger of rum with fresh lime juice and diet lemon-lime soda, and pour onto muddled mint leaves. Then pour over ice.
estimated calories: 110
estimated carbohydrates: 1.5 grams
5. MICHELOB ULTRA
More flavorful beers contain more sugar.
Beer contains protein, fiber, and B vitamins.
Beer doesn’t typically make it onto low-carb lists because most kinds are loaded with carbohydrates. Some light beers, however, won’t hurt your efforts too much, including Michelob ULTRA.
estimated calories: 95
estimated carbohydrates: 2.6 grams
6, 7, AND 8. WINE
Remember, a single glass of wine is about 5 ounces.
If you like your wine cold and refreshing, pinot grigio is a good option without too many carbohydrates.
estimated calories: 123
estimated carbohydrates: 3 grams
Sauvignon blanc also earns a place on your low-carb wine rack.
estimated calories: 120
estimated carbohydrates: 3 grams
If red wine is more your style, pinot noir is another excellent low-carb option.
estimated calories: 122
estimated carbohydrates: 3.4 grams
9. BECK’S PREMIER LIGHT
Beck’s Premier Light
If you need a little more flavor with your bubbles, Beck’s light beer might do the trick! It’s another one of the beer hall’s lower-carb options.
estimated calories: 63
estimated carbohydrates: 3.8 grams
10. LOW-CARB SEA BREEZE
Low-carb sea breeze
A sea breeze is a fruity, summertime drink, but it doesn’t have to be filled with sugar. Traditionally, it’s made with grapefruit juice, but using Diet Squirt instead eliminates the extra carbs.
Make! Mix 1 jigger of vodka with 2 ounces of unsweetened cranberry juice and 4 ounces of Diet Squirt. Pour over ice.
estimated calories: 110
estimated carbohydrates: 6 grams
Artificial sweeteners do negatively impact gut bacteria and can indirectly cause blood sugar levels to rise, so they are no magic bullet. Moderation is still essential. Knowing what’s in your alcoholic drinks can help you make intentional choices about your beverages and keep you on track with your health goals.