keto weight loss in a Month

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All you need is the plan, the road map, and the courage to press on to your destination.

 Earl Nightingale

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Try to be a rainbow in someone’s cloud.

your friend!

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Shoot for the moon. Even if you miss, you’ll land among the stars.

Les Brown

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Lead-Generation

Hello,

When I started my journey in online marketing, I wanted to use the best lead-generation technology available. So I diligently combed the market for innovations.

But even after choosing technology, I spent a lot of time reviewing the latest tech news to make sure I wasn’t missing anything.

It burned up a lot of hours — time I could have spent on my core business. And it required a lot of mental bandwidth. (There are only so many things you can focus on in a day.)

A friend noticed my dilemma and pointed me to GetResponse. She told me they had some new tools that would interest me.

She suggested that instead of constantly searching for innovations, I should choose an innovative company and let them do the searching for me.

Believe me, I liked the sound of that. So I checked it out. She was right!

In recent years, GetResponse has come up groundbreaking innovations:

Get-Response free software tool : https://bit.ly/3OGmzHG

Responsive Email Design – They were first in the industry to introduce a design interface that automatically formats every message to fit the screens of any mobile or desktop device and any operating system.

Landing Pages – And they added a slick, new design interface to their platform that turns out high-converting landing pages in minutes.

Forms – They also integrated forms with landing pages to funnel sign-ups into email campaigns automatically.

Webinars - Their latest innovation is a webinar platform, now an integrated component of their PRO service option — great for demos.

And more – They’ve produced innovations in video email marketing, smartphone apps, QR codes, A/B testing, inbox preview, email timing, global view, perfect timing, and custom fields.

Just as important, they constantly update the long-time favorites:

Autoresponders – GetResponse added sophisticated timing controls and action-triggered emails and then combined it with advanced segmentation for targeted campaigns with the look and feel of one-to-one communication.

Email Creator – Likewise, they reinvented the email design interface, giving users access to hundreds of professionally designed templates, a drag-and-drop editing interface, and point-and-click tools for campaign development.

Email Analytics – And they expanded email analytics to report autoresponder performance and social media sharing. They even dovetailed it with segmentation, so users can click to create segments for finer targeting.

Can you see that I’m a big fan of GetResponse ? Check it out, and you’ll discover it’s an all-inclusive platform — the only online lead-generation tool you’ll ever need.

grow your bussiness\marketing with this free tool : https://bit.ly/3OGmzHG

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How To Lose Belly Fat Fast

Losing weight can be a challenge. But it doesn’t have to be. There are many ways to lose weight, and the fastest way depends on your personal and requirements-specific needs. The most important thing when losing weight is to set realistic goals and timeframes. That way, you’ll be more likely to succeed.

To lose weight fast, you need to reduce your calorie intake and increase your expenditure.

 You can do this by making simple changes to how you eat and how much you exercise.

Also you don’t need to be a nutritionist or a personal chef to know that losing weight can be a challenge. It is no joke; even celebrities have struggled with their weight. From being too lazy to work out, to eating too much and not getting enough exercise, here are some simple tips to help you lose weight. . . .

Let’s take a look at how you can lose weight fast.

The belly fat is made up of visceral fat that cushions the organs present in the abdominal cavity. Too much belly fat can lead to diabetes mellitus, hypertension, heart ailments, dementia, cancers (particularly colon cancer and breast cancer), etc. The belly fat does not just accumulate at a spot but it produces lots of harmful end products during its metabolism.

#1 Eat plenty of soluble fiber

Soluble Fibre forms a gel with water that slows down food as it passes through your digestive system. This type of fibre promotes weight loss since it helps you feel full for a longer time, thereby preventing unnecessary food intake. Soluble fibre is found in peas, beans, apples, carrots.

#2 Avoid Alcohol

While alcohol can have health benefits when consumed in limited amounts, it can be seriously harmful if consumed in excess. One way alcohol can negatively impact your body is by increasing the risk of abdominal obesity. Cutting back on it may help reduce one’s waist size. While there’s no need to give it up altogether, limiting the amount of alcohol consumed regularly is a must.

#3 Drink Green Tea

A very healthy beverage, green tea contains the antioxidant epigallocatechin gallate (EGCG) that appears to boost metabolism. The effect of the antioxidants in green tea may be strengthened when its consumption is combined with exercise.

#4 Workout regularly

Cardio or aerobic exercises are an effective way to reduce belly fat. While that may have been proven by various studies, the results are varied regarding the intensity of exercise necessary.

The basic recommendation of workout duration is 150 min/week of moderate-intensity exercise, however, it is directly proportional to gender, age and even BMI. In addition to cardio, resistance training can further help with fat loss too. That said, it is ideal to consult a personal fitness trainer before getting started on high-intensity resistance training. Regular exercise also is ideal for weight maintenance after weight loss.

#5 Get enough sleep

Sleep affects various aspects of one’s health, including belly fat accumulation. People who don’t get enough of it tend to gain more weight. Sleep apnea, where breathing stops intermittently at night, has also been linked to excess visceral fat.

A minimum of 7 hours of quality sleep every night is a must to keep one’s fat gain under control. The quality of sleep is as essential as the total duration of your bedtime. Lack of sleep is responsible for metabolic and endocrine alterations, along with a reduction in glucose tolerance. Overall this can cause a hormonal imbalance in the body and lead to weight gain.

#6 Track your calories

Extra calories in any form get stored in the body as fat. It is ideal to keep track of the number of calories being consumed and burnt on a daily basis. This can help avoid fat accumulation in the body.

Calorie Deficit is a great way to burn calories. A 500 cal deficit can lead to a weight loss of 0.4 kg or 1 lb in a week.

4 Exercises to Reduce Belly Fat

Workout is a key part of almost every weight loss journey. Exercises that specifically target the abdominal area would go a long way in helping reduce belly fat. Here are 4 exercises that you can do to lose belly fat:

#1 Vertical Leg Crunch

Lie flat on the floor with legs extended upwards and then one knee that is crossed over the other. Breathe in and then lift the upper body towards the pelvis. Breathe out slowly. Do 12–16 crunches in two or three sets.

#2 Bicycle exercise

Lie on the mat, or on the floor and keep your hands either behind your head or by your side just like you would for crunches. Lift both your legs off the ground and bend them at the knees. Bring the right knee close to the chest while keeping the left leg down. Take the right leg down and bring the left leg towards the chest. Alternate bending the knees as if you are using a bicycle.

#3 Crunches

Start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head or keep them crossed on the chest. Inhale deeply. As you lift the upper torso off the floor, you should exhale. Again inhale when you get back down and then exhale as you come up. If you are a beginner, start by doing 10 crunches in every set. Each day, aim to complete two to three sets of crunches.

#4 Bird dog

Put your weight on your hands and toes while bending your knees to take a tabletop position. Squeeze your core to keep your spine straight. Raise your left arm to reach straight forward, while simultaneously raising your right leg and stretching it out. Hold for a count, squeezing your core, before returning to the original position. Repeat the movement with your right arm and left leg to complete 1 rep. Some personal tips:

Start your day with a glass of lemon cinnamon water.

Have a vegetable sandwich for breakfast, accompanied by a glass of skim milk.

Follow that up by eating fruits and almonds at 11:00 AM.

Have lunch at 1:00 PM.

Let the food digest with a glass of buttermilk at 3:30 PM.

Drink a cup of green tea at 4:00 PM.

For dinner, eat two pieces of chapati along with paneer and half a cucumber.

End your day with a cup of skimmed milk.

I hope that you like this if have any ideas you are welcome!

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“If you don't find a way to make money while you sleep, you will work until you die.”

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Keto weight loss in a Month

The ketogenic diet is a low-carb, high-fat diet that offers many benefits for the body and mind. It’s been proven to help you lose weight, fight disease, and feel better than ever. 

As you know, the ketogenic diet is based on the principle that the body starts producing ketones when carbohydrates are not available as a source of energy. This occurs when an individual is fasting or when they eat very little carbs. The fatty acids that are released from fat cells therefore play a role in the generation of ketones.

In the ketogenic diet, you get about 90 percent of your calories from fat. Some of this fat will be from your meat, poultry, fish, seafood, eggs, and cheese. The rest of your fat intake will come from avocado, nuts, seeds, oils, and fats in plant-based foods like vegetables and smoothies. You can still eat non-starchy vegetables in the ketogenic diet, even though they are mostly rich in carbohydrates.

There are many benefits of the ketogenic diet, which include weight loss, reduction in blood sugar, risk of heart disease, and improvement in mental health. However, with its restrictive nature and high-fat content, not everyone can follow the ketogenic diet.

If you’re looking to lose weight, you need to understand the “why’s” and “how’s” of keto weight loss. That being said Ketogenic diets can help you lose weight A ketogenic diet is an effective way to lose weight and lower risk factors for disease In fact, research shows that the ketogenic diet may be as effective for weight loss .

What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food intake .One review of 13 studies found that following a very low carb, ketogenic diet was slightly more effective for long-term weight loss than a People who followed the keto diet lost an average of 2 pounds (0.9 kg) more than the group that followed a low fat diet What’s more, it also led to reductions in diastolic blood pressure and triglyceride levels.

Another study in 34 older adults found that those who followed a ketogenic diet for 8 weeks lost nearly five times as much total body fat as those who followed a low fat diet

The increased ketones, lower blood sugar levels, and improved insulin sensitivity may also play Keto basics The ketogenic diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carbs diets.

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into in the liver, which can supply energy for the brain Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits

# Foods to avoid

Any food that’s high in carbs should be limited.

Here’s a list of foods that need to be reduced or eliminated on a ketogenic diet:

sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.

grains or starches: wheat-based products, rice, pasta, cereal, etc.

fruit: all fruit, except small portions of berries like strawberries

beans or legumes: peas, kidney beans, lentils, chickpeas, etc. root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.

low fat or diet products: low fat mayonnaise, salad dressings, and condiments some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.

unhealthy fats: processed vegetable oils, mayonnaise, etc. alcohol: beer, wine, liquor, mixed drinks

sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

# Foods to eat You should base the majority of your meals around these foods:

meat: red meat, steak, ham, sausage, bacon, chicken, and turkey

fatty fish: salmon, trout, tuna, and mackerel

eggs: pastured or omega-3 whole eggs

butter and cream: grass-fed butter and heavy cream

cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella

nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.

healthy oils: extra virgin olive oil, and avocado oil

avocados: whole avocados or freshly made guacamole

low carb veggies: green veggies, tomatoes, onions, peppers, etc.

condiments: salt, pepper, herbs, and spices

It’s best to base your diet mostly on whole, single-ingredient foods.

A sample keto meal plan for 1 week:

Monday

breakfast: veggie and egg muffins with tomatoes lunch: chicken salad with olive oil, feta cheese, olives, and a side salad dinner: salmon with asparagus cooked in butter

Tuesday

breakfast: egg, tomato, basil, and spinach omelet lunch: almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake (more keto smoothies here) with a side of sliced strawberries dinner: cheese-shell tacos with salsa

Wednesday

breakfast: nut milk chia pudding topped with coconut and blackberries lunch: avocado shrimp salad dinner: pork chops with Parmesan cheese, broccoli, and salad

Thursday

breakfast: omelet with avocado, salsa, peppers, onion, and spices lunch: a handful of nuts and celery sticks with guacamole and salsa dinner: chicken stuffed with pesto and cream cheese, and a side of grilled zucchini

Friday

breakfast: sugar-free Greek, whole milk yogurt with peanut butter, cocoa powder, and berries

lunch: ground beef lettuce wrap tacos with sliced bell peppers

dinner: loaded cauliflower and mixed veggies

Saturday

breakfast: cream cheese pancakes with blueberries and a side of grilled mushrooms lunch: Zucchini and beet “noodle” salad dinner: white fish cooked in olive oil with kale and toasted pine nuts

Sunday

breakfast: fried eggs with and mushrooms lunch: low carb sesame chicken and broccoli dinner: spaghetti squash Bolognese

Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits.

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I hope that you like it if you have anything to add feel free to comment!