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Canadian Health, Fitness, mens health, nutrition, womans health

Top 9 reasons to keep away from Sugar

the dangerous effects of sugar move manner past empty calories.

delivered sugar is so unhealthy that it is probably the unmarried worst element in the contemporary food plan.

here are the pinnacle nine reasons to keep away from sugar.

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1. delivered Sugar resources a big amount of Fructose

The reason added sugar (and its evil twin… high Fructose Corn Syrup) is horrific for you, is that it elements a totally large quantity of fructose.

Sugar (and HFCS) are half of glucose, 1/2 fructose. Glucose is critical and can be metabolized by means of pretty much every cell within the body. If we do not get it from the weight loss program, our our bodies make it from proteins and fats.

Fructose, but, is not important to our functioning in any manner.

The only organ that could metabolize fructose is the liver, because only the liver has a transporter for it (1).

whilst big quantities of fructose input the liver and it’s miles already complete of glycogen, maximum of the fructose gets became fat (2).

This procedure is probably one of the main reasons of the epidemics of many continual, Western illnesses.

i’d like to point out that this doesn’t practice to fruit, which can be a real food with vitamins, minerals, fiber, plenty of water and are very difficult to overeat on.

bottom LINE:
The best organ that could metabolize fructose is the liver. whilst we devour a whole lot of fructose, many stuff in the body begin to pass incorrect.
2. Sugar would not include Any nutrients or Minerals (Empty energy)
Sugar IS empty calories. absolute confidence about that.

maximum high-sugar ingredients like pastries, sodas and sweet bars comprise little or no crucial vitamins.

those who consume them rather than different greater nutritious meals will probable turn out to be deficient in many important nutrients.

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bottom LINE:
maximum merchandise with delivered sugars in them incorporate little or no nutrients and might therefore be categorized as “empty” calories.
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3. Sugar reasons Deposition of fats inside the Liver

when we consume fructose, it goes to the liver.

If liver glycogen is low, such as after a run, the fructose may be used to fill up it (3).

but, the general public aren’t consuming fructose after a protracted exercise and their livers are already complete of glycogen.

whilst this occurs, the liver turns the fructose into fat (2).

a number of the fats receives shipped out, however a part of it stays in the liver. The fats can building up through the years and in the end lead to Non-Alcoholic Fatty Liver ailment (4, five, 6).

bottom LINE:
consuming a whole lot of brought sugar (fructose) can purpose deposition of fats within the liver and lead to Non-Alcoholic Fatty Liver ailment.
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4. Sugar Harms Your ldl cholesterol and Triglycerides

maximum of the fats generated within the liver gets shipped out as Very Low Density Lipoprotein (VLDL) debris.

these debris are wealthy in triglycerides and cholesterol.

In a controlled have a look at, human beings were assigned to drink 25% of energy as both a glucose-sweetened drink or a fructose-sweetened drink for 10 weeks (7).

The fructose institution had:

increases in blood triglycerides.
will increase in small, dense LDL and oxidized LDL (very, very awful).
higher fasting glucose and insulin.
reduced insulin sensitivity.
elevated fat in the belly cavity (visceral fat).
basically, 25% of energy as fructose substantially harmed blood lipids and precipitated capabilities characteristic of the metabolic syndrome, that’s a stepping stone in the direction of obesity, heart disorder, diabetes and a (quick) life of terrible fitness.
bottom LINE:
eating a big part of energy as fructose can cause critical unfavorable outcomes on blood markers in as little as 10 weeks.

5. Sugar reasons Insulin Resistance

the main function of insulin is to force glucose from the bloodstream into cells.

but when we devour a Western weight loss plan, the cells tend to come to be resistant to the outcomes of insulin.

when this takes place, the pancreas begin secreting even greater insulin to do away with the glucose from the bloodstream, due to the fact extended blood glucose is toxic.

that is how insulin resistance ends in multiplied insulin degrees within the blood.

but insulin additionally has some other essential characteristic… it tells the fat cells to choose up fats from the bloodstream and to preserve directly to the fat that they already deliver.

that is how insulin causes obesity.

whilst the frame will become even extra immune to insulin, the beta cells in the pancreas eventually come to be broken and lose the capability to provide sufficient insulin. this is how you get type II diabetes, which now afflicts about three hundred million humans worldwide.

excess fructose is a acknowledged purpose of insulin resistance and increased insulin inside the blood (eight, nine, 10).

bottom LINE:
excess fructose consumption can result in insulin resistance, a stepping stone in the direction of obesity and diabetes.
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6. Sugar increases Your chance of Western diseases

excess sugar consumption has been related to many Western diseases.

If anything, sugar is the single largest contributing aspect to the terrible health of prosperous nations.

each time sugar (and delicate flour and vegetable oils) input a populace’s food regimen, those people end up unwell.

Sugar has been associated with:

weight problems. Sugar reasons weight benefit thru numerous mechanisms, including elevated insulin and leptin resistance (eleven, 12).

Diabetes. Sugar is probably a leading purpose of diabetes (thirteen, 14, 15).

heart disorder. Sugar increases the horrific ldl cholesterol, triglycerides and reasons numerous different troubles that may in the long run lead to coronary heart disorder (sixteen, 17).
backside LINE:
excess sugar intake has been related to many severe sicknesses, inclusive of obesity, kind II diabetes and cardiovascular disease.
7. Sugar does not motive right Satiety
an area within the mind called the Hypothalamus is meant to alter our food consumption.

In a have a look at posted in 2013, two agencies drank either a glucose-sweetened drink or a fructose-sweetened drink (18).

The glucose drinkers had reduced blood drift inside the hypothalamus and felt satiated, while the fructose drinkers had accelerated blood drift in this area of the brain.

The fructose drinkers felt less glad and were still hungry.

another look at revealed that fructose failed to lessen stages of the hunger hormone ghrelin like glucose. The greater ghrelin, the hungrier you are (19).

backside LINE:
research comparing fructose and glucose display that fructose does now not set off satiety like glucose, so that you can make contributions to a higher calorie intake.
eight. Sugar is Addictive
when we consume sugar, dopamine is released in the brain, giving us a feeling of satisfaction.

this is without a doubt how tablets of abuse like cocaine function (20).

Our brain is hardwired to are seeking out sports that release dopamine. activities that release an sizeable quantity of it are especially applicable.

In positive people with a sure predisposition to addiction, this causes praise-in search of conduct normal of addiction to abusive drugs.

research in rats exhibit that they are able to in reality become physically addicted to sugar (21).

that is tougher to show in humans, but many humans consume sugar and other junk meals in a sample that is traditional for addictive, abusive compounds.

bottom LINE:
Sugar, because of its powerful consequences on the praise device in the brain, can result in conventional signs and symptoms of addiction.
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9. Sugar reasons Resistance to a Hormone called Leptin

Leptin is a hormone that is secreted by our fat cells. The greater fat we have, the greater leptin is secreted.

This is meant to function as a sign to tell the brain that we’re complete and want to stop ingesting. it is also meant to elevate our power expenditure.

obese people simply have excessive levels of leptin, but the hassle is that the leptin is not operating.

this is known as leptin resistance and is a major cause why people devour extra energy than they burn and grow to be overweight.

Fructose is a recognised cause of leptin resistance, both because insulin blocks leptin signalling inside the brain and because fructose raises blood triglycerides which also blocks the effects of leptin (22, 23, 24).

This makes our mind think that the fat cells are empty and that it wishes to preserve eating.

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Fitness, Happiness, motivation, nutrition, womans health

Supplements fill your nutrient Gaps

I hear it all of the time from my patients: “Scott Young, i am ingesting just like you advised me to — plenty of grains, beans, fruits, and greens, nothing fatty or sugary. Now you are recommending dietary supplements, too? Taking so many tablets just doesn’t appear natural. If mom Nature felt I needed greater vitamins, would not she have placed them in my meals?

It is a wonderfully valid query, and one that you can have puzzled about at one time or some other. i’ll tell you exactly what I tell my patients: in case you need to fight disorder and gain most lifestyles span, you can’t do it with weight loss program by myself. You want the extra dietary boost that simplest dietary supplements can provide.
lots of parents take dietary supplements these days. For as many as forty percentage of yank adults — about 100 million of us — these drugs have grow to be dietary staples. they’re additionally the backbone of a thriving, $10-billion-consistent with-12 months industry.

in many approaches, supplements are to people what fertilizer is to vegetation. supply a plant good enough amounts of daylight and water, and it will live on. upload a few nutrient-rich fertilizer (natural, of direction), and the plant will thrive.

For us people, the equal precept applies. A healthful, balanced weight loss program elements the body with enough nutrients to perform habitual duties. supplements inclusive of vitamins, minerals, important fatty acids, phytochemicals, and greater enrich the body’s internal surroundings to give a boost to mobile safety, restore, and regeneration and help the Renewal procedure.

Canadian Health, Fitness, mens health, motivation, nutrition, womans health

Why You Can’t Out-Train a Bad Diet

Sure, you could eat whatever you wanted in high school and stay thin as a rail. But unfortunately you’re not 17 anymore, and even if you work out ‘round the clock, you can’t transform your body if you constantly give in to cravings, high-fat foods, and sweet treats. The truth is, flat abs are made in the kitchen and no amount of cardio and crunches can sculpt a sleek physique if you maintain an unhealthy diet.

1. You’re not a professional athlete.

If you justify frequent fried chicken or pasta dinners with the Flywheel class or CrossFit WOD on your schedule the following morning, you might want to recalculate how many calories you’re actually burning in comparison to the ones you’re taking in. “The majority of people are not serious athletes, meaning they don’t require the same type and amount of fuel as the pros,” says Haas. “Eating a calorically dense, high-carbohydrate meal or snack makes sense for a competitive cyclist about to endure a 100-mile road race, but it doesn’t make sense for someone who is about to take a two-mile jog around the block.”

Instead, opt for a healthier form of chickensuch as grilled or poached and save the spaghetti for a post-race meal. Yes, it’s OK to have a cheat here and there, but try not to make it a weekly or even bi-weekly thing. And don’t bother justifying it with an intense sweat session you may have had earlier — it’s called a cheat meal for a reason.

2. You won’t be able to hit your peak if you’re overdoing it with the wrong foods.

To effectively change your physique and stay toned requires intense exercise. You won’t have the physical endurance to push through tough workouts if your diet isn’t up to snuff. Yes, that unfortunately means that while Reese’s Pieces and soda may give you a sugar high that you mistake as energy, they won’t fuel you to PR on the bench or around the track. Also, if you’re consuming high-fat foods in the evening, they could be disrupting your sleep, according to Brazilian researchers — which will leave you too tired to go all out at the gym.

You’ll need a combination of carbohydrates and protein to recover following a workout, as well as adequate carbs beforehand, too. “They’re the preferred energy for the exercisers’ muscles and mind,” says Jennifer McDaniel, R.D.N., founder of McDaniel Nutrition Therapy in St. Louis and spokesperson for the Academy of Nutrition and Dietetics.

Watch out for taking in too much fat; that often translates to an abundance of calories as well, which quickly packs on as extra pounds. Another diet pitfall to avoid when training is extremely high amounts of carbs or fiber. “These could cause annoying digestive issues and prevent you from performing well,” says McDaniel. In general, aim to get about 30 percent of your diet from protein, 40 percent from carbs and 30 percent from fat.

3. You won’t have the energy to exercise if you’re not eating enough.

Keep in mind that a diet you might think is healthy — one that’s super-low in carbs or calories — is just as harmful to your workout plan as one that’s high in fat. A very restrictive eating plan, paired with hardcore exercise, could leave you leaning on muscle mass for energy, says McDaniel. Not getting enough fat (fat-soluble vitamins, like vitamins A and D, and essential fatty acids, like omega-3s, in particular), she adds, “leaves you unable to produce energy and grow muscle because it lowers your levels of hormones like insulin and testosterone — which are important for building lean-body mass.”

Additionally, maintaining a very restrictive diet for a prolonged period can lead to a reduction in muscle tissue and can decrease the ability of your skeletal muscles (the ones needed for lifting, walking, and other forms of exercise) to perform well, found a study published in the journal Advances in Nutrition.

4. You won’t want to exercise.

Unhealthy food choices — whether you’re eating too much fat, too many calories, or not enough of either—may make you feel slow and less driven to exercise. “Diet and exercise are a feedback loop,” says McDaniel. “When you eat well, you are motivated to move, and when you move, you are more motivated to eat better.” Consider, for instance, a low-carb, high-fat diet; it might not only weaken training adaptations and hinder performance, McDaniel adds, but can also lead to a ‘hangry’ mood. Translation: You’ll be less likely to want to get to the gym.

5. You won’t be able to tone your target areas.

Having a hard time sculpting a better butt or washboard abs? When you consume excess calories and can’t burn them all off solely from your workouts, they head right to these trouble zones. “It’s dependent on your specific body type,” says Haas, “but generally, women tend to gain weight in the hips and thighs, while men pack it on around their midsection.” So even if you’ve gained muscle in these areas, it will be covered by a layer of fat. And abs exercises alone aren’t enough to decrease your body-fat percentage or abdominal fat, according to a study published in the Journal of Strength and Conditioning Research.

Keeping your diet in check will help because to become truly toned, you’ll need to build muscle and burn more calories than you’re consuming at the same time. It’s easier to do so if you don’t treat yourself to nachos or ice cream in the first place.

6. You could get sick — or hurt.

Low-carb and low-fat diets can be mentally draining and have a negative impact on heart health, says McDaniel. Plus, she says, “Following a chronic low-carb diet may lead to micronutrient deficiencies and increased inflammation throughout the body, which both make you more susceptible to injury.” Studieshave found that not taking in an adequate amount of healthy fats may raise your chances for overuse injuries (such as stress fractures and tendonitis) and it doesn’t allow your body to protect itself in order to stay healthy. Furthermore, if you pair a low-fat diet with intense exercise, that can lower your immunity even further.

Regular sweat sessions are, of course, key for staying in shape and maintaining your overall health. However, says McDaniel, “Remember that exercise sustains weight loss — but a healthy diet is what drives it.”

Eatting healthy is hard but with the proper supplements nutrition and sustaining your health and energy can be real easy with Thrive join the team now.

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Canadian Health, Fitness, Happiness, mens health, nutrition, womans health

4 Reasons Why Your Cardio Addiction Won’t Help You Lose Weight

by ALEISHA FETTERS

Attention, cardio bunnies: Your sweat style might actually be what’s standing in between you and your fitness and weight-loss goals. Do you usually spend your gym time bopping up and down on the treadmill or elliptical? Then you need to torch these four all-too-common cardio myths ASAP:

1. CARDIO IS MORE IMPORTANT THAN STRENGTH TRAINING FOR FAT LOSS

Minute-per-minute, you might burn more calories on the elliptical than you will in the weight room, but those calories will come from carbs, fat and protein — that’s right,thrive-army-healthy-weight-loss the building blocks for muscle. And muscle is not what you want to lose if your goal is to reduce body-fat percentage, explains California-based personal trainer Mike Donavanik, CSCS.

What’s more, as soon as you finish a cardio workout, your calorie burn stops. Not so with strength training. After a strength session, your body has to work not only to repair and grow your muscles, but also to return your body’s levels of enzymes and other chemicals back to normal, says Donavanik. That process increases your caloric burn, even at rest, for up to 72 hours after you leave the gym, according to research published in the European Journal of Applied Physiology. Plus, over the long term, building — not burning — muscle, is the number 1 way to increase your metabolic rate. Hence why in a 2015 study from the Harvard T.H. Chan School of Public Health, men who performed strength training boasted less belly fat than those who performed the same amount of cardio.

2. RUNNING AND SPINNING DOUBLE AS LOWER-BODY STRENGTH WORKOUTS

No, no, no. “They’re two totally separate forms of training,” Donavanik says. Even through running and spinning work your muscles, they target your slow-twitch muscle fibers, which are in charge of your muscular endurance. Strength training, however, hones in on your fast-twitch, power-generating muscle fibers, especially if you’re lifting heavy weights for only a handful of reps per set.

That means resistance-heavy cardio won’t eliminate the need for targeted lower-body strength workouts. Plus, if you’re vying to run your first 10K or triathlon, performing strength workouts will help prevent muscle imbalances and injury, he says. You need both strength and endurance for optimal performance and health.


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3. YOU NEED TO WORK OUT IN THE “FAT-BURNING ZONE”

So, if, for overall health and athleticism, you still need to involve some cardio in your workout routine, you should probably set your treadmill to the “fat-burning zone,” right? Wrong.

“The ‘fat-burning zone’ is based on the fact that at lower intensities you burn a higher percentage of calories from fat stores versus stored carbohydrates,” Donavanik says. “However, this fact has become so distorted that it’s ridiculous.”

See, even though you’ll burn a greater proportion of your calories from fat exercising at lower intensities, you’ll also burn fewer calories overall — and that includes calories from fat, he explains. Opt for high-intensity interval training (HIIT) if you want to burn more calories and fat during your cardio workouts. In one study from the University of Wisconsin-La Crosse, exercisers who performed a 20-minute HIIT workout torched 15 calories per minute. That’s about twice as many as you’ll burn during long endurance workouts.

4. YOU CAN COUNT ON CARDIO MACHINES’ CALORIE DISPLAYS

“Don’t believe the numbers you see on the machine,” Donavanik says. In one University of California, San Francisco experiment conducted for “Good Morning America,” elliptical machines overestimated peoples’ calorie expenditures by up to 42%! Treadmills overestimated by 13%, stair climbers by 12%, and stationary bikes by 7%. Yikes. While cardio machines’ technology is constantly improving, most machines still aren’t able to factor in all of the variables that make every exerciser’s calorie burn unique.

Luckily, research published in Medicine & Science in Sports & Exercise suggests that fitness trackers come a lot closer. Maximize your fitness goals and weight loss goals join Thrive today click the image below.

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Canadian Health, Fitness, mens health, nutrition, Thrive, womans health

Benefits Of The Ketogenic Diet

 

The ketogenic or “keto” diet is an extremely low-carb and relatively high-fat diet designed to encourage your body’s use of fats and ketones as an energy source rather than the glucose from carbohydrates and sugars.

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Ketones are produced by your liver when fatty acids are processed, a process known as lipolysis. When your body uses these ketones as fuel, your body is in a state of ketosis, which is the goal of the ketogenic diet, to promote ketosis. Once you eliminate or minimize carbs and increase your fat intake, your body MUST burn fats rather than carbohydrates to survive.

Five Benefits Of The Ketogenic Diet

  1. Weight Loss – Not originally intended as a “diet” to lose weight, the keto diet turns your body into an efficient fat-burning machine. The keto diet simulates fasting, without actually fasting. Your liver converts your new constant supply of dietary fats to ketones, and when that supply is not available, your liver accesses stored body fat and burns that as well, resulting in dramatic fat and weight loss, often without the hunger associated with dieting.

 

  1. Stable Blood Sugar – Following a keto diet will lower and stabilize both your blood sugar and the resulting insulin levels. The peaks and valleys normally caused by blood glucose nutrition-level-thrive-thrive-experiencespikes and the resulting release of insulin will be moderated or even eliminated. Your body will regain its insulin sensitivity and be more responsive to your new “normal” levels of insulin. The ketogenic diet can reverse prediabetes and may help prevent type 2 diabetes.

 

  1. Reduces Hunger – Many diets that restrict calories often fail due to cravings and hunger. Increasing dietary fats (and lean proteins) while decreasing sugar and carbs will leave you feeling full and satisfied, and it will be easier to stick to your diet.

 

  1. Improved Mental Focus – Eating a diet high in sugars, grains, and many overly processed foods will produce excess glutamate, leading to a general mental “fuzziness” a general lack of focus known as “brain fog”. Increased ketones provided by the keto diet feed your brain and neurons and promote balanced neurotransmitter production leading to better mental focus and a feeling of alertness.

 

  1. Reduces Your Risk Of Metabolic Disorders – Reducing and minimizing carbohydrates reduces insulin production and release. Supporters of the ketogenic diet believe that carbohydrates, especially simple carbs and sugars are the real reason people gain fat and weight as they cause unstable blood sugar levels and an overproduction of insulin and fat storing hormones like cortisol. Reduce the overproduction of these hormones and you eliminate many chronic disorders.

 

Combining Thrive by Le-vel With Your Keto Diet

Thrive is designed to enhance your body’s physiological functions and improve your body’s ability to burn fat faster by boosting your metabolism. Additional benefits include improved cognitive performance, a stronger immune system and healthy digestive function while Tired-level-thrivepromoting stronger joints and lean muscle tissue growth. Thrive contains a combination of natural ingredients including:

* Green Tea – Packed with catechins, green tea speeds up your metabolism to increase your fat burning. Catechins also promote the production of noradrenaline to provide additional energy.

* Amino Acids – Amino acids help speed recovery, and increase stamina and strength. Protein also increases fat burning while preventing muscle breakdown all while building lean muscle.

* White Willow Bark – A natural source of flavonoids with anti-inflammatory and pain killing properties.

* Guarana – Increases fat burning (lipolysis), improves digestion and bowel function and increases energy levels. Guarana is often used as a natural substitute for caffeine.

Combining Thrive by Le-vel with a sensible keto diet will complement your body’s fat burning and produce faster weight loss.

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Canadian Health, Fitness, Happiness, mens health, nutrition, womans health

We Can Find Happiness in the Little things

Thrive to happiness

When we think about the things that make us happy, we tend to think big — measuring happiness based on major life events like getting married, landing the perfect job or buying the perfect home. Focusing our happiness on relationship milestones, financial success or personal achievements may create joy temporarily, but it isn’t a great strategy for lasting, long-term contentment.

Positivity, staying active, proper diet and nutrition. Looking at everyday as a new start and not letting the stressor of life get you down.

The true joy of life is not in milestones, but in everyday moments. If you find gratitude for the little things that are already present in your day, your relationship to happiness will begin to transform in the most beautiful ways. Gratitude can really have a profound effect on our health and happiness.

START A GRATITUDE JOURNAL

Focus on the small, yet meaningful, moments in your life by starting a gratitude journal. Dedicate five minutes every morning and evening to write about what you are most grateful for.

If you look for magic, you will find it everywhere.
Get in sync with your senses. For example, think about the little things like the aroma of your morning coffee, the warmth of the cup in your hands, hearing someone laugh or the shape of the clouds shifting in the sky. When you become more present with the things that are already around you, happiness shifts from a goal outside of yourself to something that has been with you all along.

Make gratitude a priority and part of your daily practice. The more often you write in your journal, the more you’ll start to notice little things that fill your heart with appreciation. If you look for magic, you will find it everywhere.

What’s your list of little things that bring you joy? Take five minutes and start now.

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What I’m Grateful For …

The way the sunlight filters softly through my curtains each morning.
The sound of the birds chirping in the trees.
Spending quality cuddle time with my two dogs, Faith and Nalu, before getting out of bed.
Savoring my morning smoothie.
Connecting with students before and after each yoga class.
Going upside down (Handstands give me an instant dose of happiness!).
The sense of peace and clarity I feel after a meditation session.
Watering the plants and flowers in my outdoor patio.
Walking barefoot in my courtyard to get the mail.
Sharing about my day with my girlfriend and hearing about hers.

Starting a new project I have been using and promoting Thrive by Le-Vel for a few months and I can’t describe how amazing and effective Thrive has been I have so much energy and I feel amazing I have the energy to play with my son and wake up early to workout! I have lost a lot of weight about 40lbs and I can go to the beach and be confident!

Join Canada’s fastest growing Team and the world’s most effective line of premium supplements today:

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Canadian Health, Fitness, mens health, nutrition, Uncategorized, womans health

What does 2,000 Calories look like?

What 2,000 Calories Looks Like [Infographic]

If you’ve ever inspected the back of a Nutrition Facts label, you’ve probably noticed the phrase “Percent Daily Values are based on a 2,000-calorie diet.” The FDA settled on this number after analyzing food consumption data from American men and women and children. Survey results revealed an average daily intake of about 2,350 calories but for various reasons (worry about overconsumption being one of them), the FDA rounded down to 2,000 as the standard reference for Nutrition Facts labels.

calories a day? Calorie intake is dependent on various factors like gender, age, weight and activity level, but this calorie goal suits a wide variety of people — all the way from a woman in her mid-20s who exercises moderately 3–5 times per week, to an overweight, middle-aged man who is trying to lose a pound per week.

Could use healthy eating and an effective supplement like Thrive to help his body into a ketosis state forcing his body to use fats as fuels.

You can check out Thrive by clicking here

If you think you fall into this spectrum, see what that amount of healthy, nutrient-rich meals and snacks might look like. (Scroll to the bottom for how to make lunch and dinner.)

by ELLE PENNER, MPH, RD