Update Weight-loss Simplification


Its been awhile since I've been on here. I have made more recipes, modified even more things and have been seeing amazing results, however I have slowed down a lot with posting. So where shall I begin here? Lets start with energy expenditure.

We all live different kinds of lives, some extremely active, some sedentary desk jobs, some somewhere in the middle. I believe that depending on your day and your energy expenditure should be a deciding factor into how many calories, carbs, protein and fat you consume. Our body is a machine, different kinds of emotional stress can even cause you to burn more energy (calories). So unless you are a robot and everyday is the same physically and mentally you will need to vary up your ratios as you go.

One thing is for sure, Keto and Low Carb is the way to go. This past year I started dipping more into Paleo, I was gaining weight and I couldn't figure out why. At first I thought it was because I wasn't eating enough protein and was consuming too much fat, but it was more then just that. I think we all have our own ratios of minimum to maximum amounts of calories, carbs, protein and fat that we must follow depending on our energy expenditure for the day. If your more active follow the higher range, if you are in pure sloth mode follow the lower range. So I say START WITH KETO.

To find your ratios click HERE. Do different calculations for different levels of activity and make ranges for your:

Calories (KCAL)
Carbs (net carbs)
Protein
Fat (healthy fats~animal fats, grassfed buter, coconut oil, olive oil)

This is personal for you.

So you have the information, now what?

I use MyFitnessPal and log my foods. Feel like following me? Click HERE

My personal ratios for extreme fast weight loss is:

Kcal 960 minimum 2183 maximum
Carbs 25g net carbs goal (stay under 50g net) to get net carbs subtract fiber off your carbs for the day
Protein 68g minimum 112g maximum (can have more on weightlifting days)
Fat 61g minimum 195g maximum (healthy fats)

Keep in mind I am female, 6'1 and moderately active. These are my ratios I follow, everyone's ratios will be different.

Remember when doing keto (carbs under 50g) you must consume a minimum of 5 tsp sea salt with iodine, potassium (I use NuSalt as a substitute) and magnesium twice a day minimum. This is a MUST!



I also take multivitamins each day, included in my stash is:

Morning:
Preformance Plus Multivitamin (Costco)
Omega 3 1200mg (Costco)
CoQ10 100mg (Costco)
Probiotic

Evening:
Vitamin D (1000IU)
Calcium (500mg)
Magnesium (133mg)
Zinc (13mg)
Vitamin C (500mg)
Omega 3 1200mg (Costco)

I start each morning off with 2 large glasses of water and take a salt/potassium shot (sprinkle some NuSalt (potassium) and sea salt with iodine in a cup and mix with water. My "salt" totals out to about 1/2-1 tsp. Doing this first thing helps me immensely with energy and focus. On hot days or days you find yourself sweating more you should do more salt shots or add more salt to your food. Drinking water is not enough to hydrate you, you need your salt and potassium in you, urinating will push it out, so you must replenish it.

I workout twice a week with weights for an hour each as well.

Lets just say that this combo has been AMAZING! I feel and look so much better! I will post before and after once I hit my 2-3 month period on this technique. Keep a lookout!

The information on this post is a concentration for weight-loss, to maintain your weight follow the Keto calculators information that's personally for you.

Until Next Time...

GET INFORMED!

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