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The KETO Diet and weight loss – Is it right for you?

The KETO Diet and weight loss – Is it right for you?

 

keto shestough fat loss

The Ketogenic Diet is a big rage these days. While you may have heard of it recently, it’s actually been around for a long time, and like many diet trends, they disappear and re-emerge over and over again.

 

During the 80’s and 90’s many studies where conducted on weight loss and specific diets. The high protein, high fat, low carb diets (like the Atkins or Bernstein Diet) were proven to be successful weight loss. The reason for this is because protein and fat intake keep you satisfied and full leading to a decrease in consumption of overall calories within your day.

 

How does the keto diet work?

Basically, you starve your body of carbohydrates, which is your preferred and go-to source of fuel for running your body. When you run out of carbohydrates, the body will begin to burn your fat reserves for energy which creates a by-product called ketones. After about 3-5 days of low carbs, your body will go into a state of ketosis.

 

 

Is Ketosis healthy?

Scientists believe that our bodies are built to handle short-term stress and since your body uses stress hormones to initiate ketosis, the results can be unpredictable. It all depends on your genetics and your current load of stress. For example, if your system is already quite stressed and you take away all carbs, it can perpetuate the cycle.

 

On the contrary, a lot of people’s bodies are stressed by a high intake of carbohydrates and sugar which leads to fat gain and fatigue. So in this case, people can use the Keto diet to reset their metabolism and kick start fat loss.

 

In terms of genetics, depending on where your ancestors are from, you may be more predisposed to a handling a lower carb, higher protein/fat diet. For example, Inuit people who have lived for thousands of years off a high fat/protein low carb consumption. Some experts believe your blood type might also play a part in your ability to handle more of a Keto based diet (for example, blood O types).

 

Typically people drop weight quite fast on a keto diet – why?

Carbs also hold water, so it is common for people to drop weight rapidly when switching to the keto diet. Remember that water weight goes up and down depending on carb/salt intake. This typically is not real fat loss. So keep this in mind! The real fat loss takes approximately 3-5 days for a pound of fat to be burned.

 

In conclusion, the results vary from person to person on the keto diet, and although there is some solid research showing the benefits of short-term Keto for weight loss the bottom line is you should listen to your body. We all respond differently.

If you are considering the Keto Diet here is what you need to know:

 

-You must consume protein and healthy fat for each meal

– You must consume a high amount of fibrous vegetables from the stalk and leaf family like broccoli, asparagus, celery, cucumber, spinach, kale, lettuce, etc. Because you are cutting out most starches, fruit, legumes, and grains which are high in fiber, you must compensate by consuming high levels of green vegetable fiber or else you will get constipated

-You must drink at least 2L of water per day. High protein diets can dehydrate your body because water is needed to digest protein. So you must compensate by drinking water, or you can become dehydrated. Room temperature still water is optimal.

-You must monitor your ketone levels in your blood via urine, breath or blood testing. Going TOO far into ketosis is very dangerous and should be noted.

This is not a long-term diet. You eventually must build carbohydrates back into your diet.

 

Temporary Symptoms of a Keto Diet:

  • Feeling weak
  • Headaches
  • Brain Fog
  • Irritability
  • Flu-like symptoms

 

These symptoms shouldn’t last over a couple of weeks. If they do, your body is pretty much telling you it needs some carbs. Listen to your body! And add low glycemic carbs in slowly and according to symptom relief.

 

We Suggest:

Trying a semi ketogenic diet, which consists of eating 90% keto with some carbs in and after you exercise so you can avoid going too far into ketosis. Why stress your body so much by cutting out all carbs? Instead, eat one serving of low glycemic fruit (example dark berries) and one serving of low glycemic starch  (example sweet potato) one hour before and after you exercise. After a week or so if you feel high fatigue and/or brain fog symptoms dial your carbs up slowly with another serving of low glycemic starch (like oatmeal). Listen to your body and always consult your doctor if something doesn’t feel right.

Are you a member of shestough yet? Patrick wrote this article he is our chief nutritionist here at Shestough.com and we want to reward you for reading this article so here is a SPECIAL discount of 30% using the code: PATRICK – Applies to all programs! See you inside.

5 reasons you need a workout plan

5 reasons you need a workout plan

With the influx of workout videos online, more and more women are adopting the active lifestyle. But before you succumb to a self-designed, malfunctioning female fitness program, you need some supervision and guidance. Experts always know better, and you should never follow the workout videos at home blindly.

Here are top 5 reasons by Shestough why you should get a pro-workout plan:

Stability: Following a plan on your own can give sporadic bursts of excitement. To get smooth results from your hard work, you will need stability. A pro workout plan will help you develop stability, and you will be better able to achieve your results if you work out well every day following a customized and pro technique.

Measurable goals: When you start working out, you may be naïve about what your body needs and follow any workout. But when you follow a personalized plan and expert advice, you won’t risk hurting your body. Moreover, your goals will be measurable and scalable, so you will actually find it easier to cater to your body’s needs.

No Burnout: If you start following random workouts, you will end up losing most of your energy without getting enough benefits. Women working out often think that getting burned out right after the grueling sessions is acceptable. However, following a well-structured workout will never cause such a huge burn-out. So, make sure that you look for the burn out signs when trying out better workout sessions.

Consistency and structure: Your body is a temple, and it becomes what you put it through. Structure and consistency are the two basics of working out. So If you have decided to pursue the ultimate female workout, make sure that you follow a structure for consistent results.

Limit the risk: Working out on your own may give you any sort of results. You may end up overtraining or undertraining and get disproportionate results. An expert will guide you better, help you seamlessly segue into the next workout.

Summing up
The simplest reason why all women need to follow a pro-workout plan is that not everybody has the same body type. So, you can’t always expect to get the same results as the next person. But following a plan like the ones here at Shestough.com will definitely get you measurable results. As long as the plan is designed keeping your body’s needs in mind, you will gain from it and grow stronger.

REDUCE STRESS – INCREASE ENERGY – LOSE FAT, HERE’S HOW!

Have you ever wondered how you get fat?

Check out the picture below to get a visual.

shestough article

This graph represents blood sugar fluctuations over a period of time affects fat gain and the related symptoms associated with high and low blood sugar.

  1. Blood sugar too high?
    • Insulin is released to bring glucose (blood sugar) down followed by the stress hormone (cortisol) to bring it back up.
    • When this becomes chronic, we become insulin resistant. Insulin resistance = fat gain and fatigue
    • Fat gain and fatigue go hand in hand
    For example, when you put on 10 pounds of body fat, you typically are not going to “feel great” energetically during or after the process.

Symptoms of insulin resistance

  • Tired after eating
  • Crave Sweets
  • Fatigue, exhaustion, depression
  • Low energy
  • Wake up multiple times during sleep
  • Cannot sleep in
  • Brain fog (Type 3 diabetes)
  • Decreased cognition
  • Can’t burn body fat even though you exercise
  • Reproductive issues (PCOS)
  • Overweight
  • High fasting blood sugar, Hba1c, blood pressure, triglycerides, cholesterol, pre-diabetic, fatty liver, skin tags, CVD
    Genetics. Does anyone in your family have diabetes? Arteriosclerosis? High blood pressure?
  • Blood sugar goes down too low?
  • Adrenals kick in and release stress hormones (catecholamines) to bring it back up! Or we would pass out/ faint
  • Cortisol, adrenaline, glucagon, IGF 1, and Somatostatin.
  • All these hormones bring blood sugar up. Remember there is only one to bring it down ***INSULIN***
    This is an adaptation for survival. Hunter-gatherers would go on long periods of time without food.

Symptoms of low blood sugar and/or too much stress hormones

  • Constantly wake up feeling tired – even when you get 7-9 hours
  • Need caffeine to get through your day
  • Disrupted sleep (example, waking up @ 3 AM every night)
  • Visceral fat weight gain or inability to burn fat around the gut
  • Problems losing weight – even in a calorie deficit
  • Problems building or maintaining muscle
  • Female hormonal problems – PMS, infertility, PCOS, heavy or light periods. Cortisol increases estrogen
  • Inflammation – frequent injuries (itis’), food intolerances
  • Thyroid problems – weight gain, sensitivity to cold, fatigue
  • Immune system weakness – frequent colds

The Bottom Line for Fat Burning!

The more insulin, cortisol, and adrenaline we make the more fat we store and less energy we create long-term.

The more we make T3, glucagon, HSL the more fat we burn and energy we create long-term.

 

How to Reverse Insulin Resistance/ High-Stress Levels

EATING TIPS

  • It all begins with breakfast!🍳
  • At least 15 grams of protein to start your day
  • Full meals – whole food
  • Skipping breakfast (and even worse just having caffeine) BLASTS cortisol and adrenaline. This puts you into SURVIVAL MODE. Survival mode = fat storing.
  • Having a high carbohydrate meal first thing in the morning BLASTS insulin followed by CORTISOL BLASTING which puts you into survival mode = fat storing
  • Each meal should keep you full for at least 3 hours
  • Eat every 3-4 hours – High-quality proteins, fats, and carbs
  • Full meals!! No “snacking or grazing” for breakfast/lunch/dinner. Eat full meals and use snacks between to curb your blood sugar. You will get the stress response if you do not consume enough calories per meal
  • Consider Paleo or Keto for 2 months. These diets have been shown in research to have positive effects on re-regulating your blood sugar.
  • Get into the kitchen! Meal prep is KING. If you fail to plan you plan to fail. The only one you can depend on is yourself. Remember, your greatest asset is your health!
  • Limit stimulants and artificial sweeteners. One coffee per day is fine and can be beneficial. Drink 2L of mineralized water per day. Avoid ice water when eating.
    In the winter months take Vitamin D3. Vitamin B complex, magnesium, omega 3’s, zinc and vitamin C all help support stress.
  • Try doing an elimination diet. Start by cutting out all wheat, dairy, processed foods, sugars, alcohol, trans fats for one month and then reintroduce one food group at a time and monitor symptoms. Food logging/food journaling is another great tool to give you insight

CARBS/FATS

Type and quantity of carbs is the million dollar question

  • Consume low glycemic carbohydrates such as: Dark leafy greens, cruciferous vegetables, darker colored berries, root vegetables, whole grains, and legumes. Some people can get away with eating whole grains, and others cannot. A food elimination diet is your best approach to finding out if grains are good for you or not. A high-quality food intolerance test can be useful as well.
  • Consume healthy fats such as: raw nuts/seeds, avocado, coconut oil, olive oil, free range/grass fed dairy and animals, other omega 3 sources).
  • Cut all forms of liquid sugar! Eliminate all soft drinks, juices, and alcohol. 🚫
  • OPTIMIZE your carb intake. Try timing your carb intake A) Before and after your workout B) For lunch and dinner (low amounts for breakfast).
  • YOU MUST EARN YOUR CARBS. The more weight you have to lose the more selective you MUST be with your carb choices (50-100g per day in the low end, 100-150g in the normal range, 200+ in the higher performance end). 50-100g per day is ok for short-term weight loss as this will produce significant ketones. From here you MUST TAPER THEM BACK IN SLOWLY AND ACCORDINGLY. YO YO-ing will result in a damaged metabolism!
  • Aim for 30 grams of fiber per day. For protein aim for .75g/lb x your body weight. If you are a numbers person calculate your Basal Metabolic Rate (BMR) online and aim to hit that number every day. Focus on eating nutrient-dense foods instead of fixating on calories.

SLEEP

  • Get 7-9 hours of sleep per night. Falling asleep before 11 PM is optimal. 15-20 minute power naps in the day are beneficial as well. 😴

EXERCISING

  • 20-40 Minutes or Exercise is ideal
  • Anaerobic exercise is ideal (Circuit training with weights, intervals, Tabata)
  • Perform Full body, functional movements
  • Avoiding plateau’s by switching your program up every month (Join shestough!)
  • Over exercising will blast your stress hormone
  • Do something every 3-4 days to bring you down. Meditation, restorative yoga, walking in nature, saunas, massage, acupuncture, manual therapy, listening to music, etc.

 

Progression of your program is key to your fitness results!

Want results? The key is to continue ‘shocking’ your training program. Let us explain below:

Progression is a must and the one thing that keeps our heads in the game when enduring on a physical transformation. If progression slows down or even freezes, it can create a lot of irritability. This is the last thing we want. Today we are going to discuss the top 5 ways to minimize plateauing

  • Stick to A Program! – Every goal needs a blueprint. You can’t just go on and off a program, you need to stick to it! Research shows that one can continue to see results on the same weight lifting program for up to 3 months. Meaning, you should follow training programs thoroughly for at least 2 months before switching up anything
  • Increase Load – when you aren’t getting post workout soreness like you used to off the program you are on increase the weights. Don’t be scared to lift heavier! Research shows lifting heavier weights can create more stress on the muscles. This can lead to an increase in tone muscle gain and metabolism.
  • Increase Sets – sets are the amount of times you repeat a specific exercise or circuit. If you are used to doing 3 sets, try pumping up the volume to 4 sets and see the difference
  • Decrease Rest Breaks Between Sets – decreasing the rest breaks between sets gives your muscles less time to recover and keeps them in a state of shock. That increase in stress will be sure to have a positive impact on your muscles
  • Double Workouts (Morning/Evening) – if you really want to take it to the next level try doing double workouts. Talk about a break through! Keep in mind, each workout should be different from one another. One session should consist of your resistance/weight training and the other should be cardio. For example, a weight training circuit in the morning and HITT or steady state cardio in the evening is recommended. Keep both workouts intense and short in time frame. We recommend 20-45 minutes weight circuits and 15-30 cardio sessions.

Join shestough.com today and see how we’ve included the above factors in our progressive programs! See you inside!

Commitment is the REAL Achievement

During the phase of adopting a new, healthy habit, we often start a fresh cycle every few
days. Why? Today we discuss ‘commitment’…

 

commitment x shestough

Realizations
A prejudiced notion always lurks at the back of your mind. It screams loud that success is the only real end point to meet. However, somewhere down the line when you are actually trying hard, you will realize that slacking off a wee bit here and there is not a big deal. If you have quit sugar, per se for a week, and have managed to slack off on the eighth day, then it is no big deal. You can always pick it up right then, and you would be way ahead of yourself back in no time. That mindset is powerful enough to start a raging fire and burn everything
to ashes in minutes.

That Almost is a Setback
The realization phase where you can shrug off the occasional, momentary lapses is no big
deal. At least it seems so when you are in that frame of mind. However, looking ahead of yourself, you would see that these almost situations were a lack of judgment and creates a vicious cycle for you. The longer you are trapped at this stage, the delayed are the outcomes, and furthermore, you are falling behind in the race.

Understand Total Commitment
The problem with these setbacks is that you risk losing the motivation, sometimes gradually.
Motivation drives commitment. Commitments are often bigger achievements than actually
achieving the designated goals.

The past remains unchanged. However, now is all you have. It is the time to go big or go
home. Commit to a 30-day challenge and celebrate that feeling of accomplishment, join the 30-day shestough program! It helps
you to learn that you can break barriers and succeed against all the odds. Now is all you have, after all!

Bonus: Visit our Youtube Channel for more value-driven content 💪🏽

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