Your Ketogenic Diet Meal Plan Guide for The Beginners

Your Ketogenic Diet Meal Plan Guide for The Beginners

A ketogenic diet is a diet which requires you to consume very low of carbohydrate. This diet can be your fast fat-burning method. This is good for you ladies who want to slim your body. Keto diet can give the amazing effects to your body such as weight loss, healthier body, and good performance.

Sounds good, right? the ketogenic diet may be similar to other low-carb diets such as LCHF (low carb, high fat) and Atkins diet. When you are going to take a keto diet, you have to follow the ketogenic meal plan diet, supplement, and shopping lists,

This low-carb diet cannot be done without any guide. Before you try at least 2 weeks ketogenic diet meal plan, you have to educate yourselves first about keto diet. check this article out!

Ketogenic Diet Meal Plan

Calculate your macronutrients

When you take keto diet without considering your macronutrients, this way is totally wrong.  It is the most important to know your macros before taking this low-carb diet. here is the calculation of macronutrients which is needed for most people:

  1. Carbohydrate: 5 – 10 %
  2. Protein: 15-20%
  3. Fat: 70-75 %

This is a low carbohydrate restricted diet with high consumption of fat. You have to consume less than 500 grams of carbohydrate per day. And, you may eat so little protein. If you take protein too high, the certain amino acids called gluconeogenic which can be transformed into carbohydrate.

Put high protein means that you also put more carbohydrate on your body. So, you do not need to take the keto diet.  But, when you do ketogenic meal plan diet, you should increase your fat consumption. You may have to eat about 200 grams of fat all in sudden when you have this low-carb meal plan. It is hard to have about 70-75 % fat each day. But, you can take it by eating nuts, butter, olive oils, fatty cuts, and others.

Ketogenic Diet Meal Plan

Must-Have & Must-Not-Have Foods

Before buying must-have foods for that ketogenic meal plan diet, you are required to get rid of food containing with carb content. Foods with high carb content are forbidden. There are so many foods for your ketogenic meal plan dies such as avocado, cashews, pumpkin seeds, eggs, beef, fat cheese, chicken and its broth, bacon, butter, fatty fish, vegetables (broccoli, asparagus, spinach, and other green vegetables, heavy cream and olive oils. Ready to go grocery shopping?

14-Days Ketogenic Diet Meal Plan

It is time for you to challenge yourselves to have 2 weeks ketogenic meal plan diet. this diet will be help for 14 days or 2 weeks by consuming low carbohydrate and protein and eating more fat. You can cook the meal by yourselves. there are two ways of having simple breakfast and lunch.

  1. Simple breakfast

The best way of having all macronutrients for this diet is you can make scrambled eggs. It saves your time and money.

  1. Simple lunch

Cook 2 servings for the dinner. The last one put in the refrigerator and eat it on the next day. Sounds great,t right?

Read More : Meals Combination Weight loss diet Rewards

Affordable and Easy to Get Paleo Diet Recipes

Affordable and Easy to Get Paleo Diet Recipes

Paleo diet is a fad right now for not only does it offer you a healthier lifestyles but the food required is not hard to get and relatively inexpensive.You can also make your own Paleo diet recipes at home and the food will taste just as good as or even better than junk food. Look at our paleo diet recipes for breakfast, lunch or dinner below.

Butternut Squash and Beef Stew

If you have lots of time to cook then squash is your perfect paleo-inspired lunch or dinner plan for the day. Add some stewing beef as well as other veggies and throw in a can of tomatoes. You can run some errands while waiting for it to cook. This paleo diet recipes is full of flavor and packed with nutrition. So, you will be alright if you want to eat this stew for five days in a row. This stew consists of fat, and a healthy dose of all A, B, C and E vitamins, calcium, iron, copper, magnesium and other minerals.


  1. 1lb beef cubes for stewing
  2. 1 butternut squash, peel it, de-seed and dice it
  3. 1 medium onion, dice it
  4. 3 garlic cloves, mince them
  5. 4 carrots, dice them
  6. 6 oz. mushrooms, slice them
  7. 6 oz. spinach, chop them
  8. 1 cup chicken stock
  9. 14 oz. diced tomatoes
  10. 1 tbsp chili powder
  11. 1 tsp paprika
  12. 1 tsp dried oregano
  13. Sea salt as well as freshly ground black pepper

Read More : The Ultimate Paleo Diet Food List for a Healthier Lifestyle

Warm up a skillet over a medium high heat and brown the beef cubes in the skillet for a minute per side. Take the meat to a slow cooker and add the rest of the ingredients to the slow cooker except for the mushrooms and spinach. Stir everything and set the slow cooker to low and cook it for 6 hours. Then, throw in the mushrooms 30 minutes before the stew is cooked and lastly add the spinach right before serving.

Steak and Cucumber Salad

If you like to decorate your food, you can do this to your steak with cucumbers. Slice them into thin diagonal rounds. You can add garlic-lime sauce to add extra flavor. You are free to choose the kind of steak that fits to your liking but in this article we use sirloin. Flank steak will do a great job as well though. Moreover, you don’t need to worry the grilling process being carcinogenic because the amount of carcinogens produced is so tiny so it won’t cause any harm. Besides, any kind of marinade you will sprinkle on the steak will ultimately vanish that small amount of carcinogens.


  1. 1 ½ lb sirloin steak
  2. 1 tbsp. coconut oil
  3. 2 cloves garlic, mince them
  4. ¼ cup coconut aminos
  5. 2 tbsp. fresh lime juice
  6. ¼ cup of water
  7. 1 tbsp. fresh chives, mince it
  8. 1 cucumber, slice it
  9. Freshly ground black pepper and sea salt

Start by preheating the grill to 350F. Then, season the steak with sea salt and black pepper and leave it for 10 minutes. Sauté the garlic with coconut oil and stir coconut aminos, water, lime juice and season with pepper and salt. Let it boil for 2 minutes. Grill the steak for five minutes each sides. Cut the steak into thin strips and arrange with cucumber slices however you like.

These paleo diet recipes are very easy to make and taste just as yummy as non paleo-inspired meal.

Legit Beginners’ Guide Shoulder Workouts for Mass

Legit Beginners’ Guide Shoulder Workouts for Mass

Legit Beginners’ Guide Shoulder Workouts for Mass

If you are looking for the best way to build shoulder mass that is specifically designed for beginners then you have come to the right place. Many people seem to have a hard time developing a well-balanced and thick shoulders while arguably shoulders are the most used muscle in the upper body. If you want to start doing shoulder workouts for mass, start by eating enough calories and take a second look at your diet. Below are some of the best exercises for each shoulder area that can turn your shoulders into impressive muscles.

Rep Ranges

Shoulders are made up of 3 different tiny muscle groups. The most common mistake that many beginners make is to treat the shoulder as one muscle group and train it like they train the chest area like doing a lot of presses. This isn’t exactly the best and right shoulder workout for mass because presses for the shoulder will recruit the anterior head of the shoulder girdle heavily. This can build a horrible imbalance as well as result in injury.

Moreover, your shoulder will look narrow from both the side and the front without middle as well as posterior development. Injury in the shoulder often caused by imbalances like this one. That’s why all of the three muscles in the shoulder should get adequate workload.

Because a shoulder girdle can rotate almost 360 degrees, exercise can be performed in different angles with the help of machines, weights and cables. You can use a low (4-6) rep range with the compound pressing exercises as well as a moderate (8-12) rep range.

Read More :  Bicep Workouts without Weights for Fierce and Tone Arms

Remember that all exercises have to be done in perfect form because bad habits will result in lack of progress or even future injury.

Shoulder Workouts

  1. Workout 1
  • Barbell shoulder press 3 sets, 4-6 reps
  • One arm side laterals, 3 sets, 12 reps
  • Front plate raise, 3 sets, 12 reps (hold 3 seconds at the top)
  • Lying rear delt raise, 3 sets, 15 reps
  1. Workout 2
  • 3 sets, 8 – 12 reps
  • Push-ups, 3 sets, 4 – 6 reps
  • Reverse flyes, 3 sets, 12 reps
  • Side lateral raise, 3 sets, 15 reps
  1. Workout 3
  • Seated bent-over rear delt raise, 3 sets, 8 – 12 reps
  • Dumbbell shoulder press, 3 sets, 4 – 6 reps
  • Standing low pulley deltoid raise, 3 sets, 8 -12 reps
  • Barbell rear delt row, 3 sets, 12 reps
  1. Workout 4
  • Arnold dumbbell press, 3 sets, 6 – 8 reps
  • Bent over low pulley side lateral, 3 sets, 12 reps
  • Lying one arm lateral raise, 3 sets, 10 reps
  • Front dumbbell raise, 3 sets, 12 reps
  1. Workout 5
  • One arm side laterals, 3 sets, 8 reps (hold 3 seconds at the top)
  • Standing military press, 3 sets, 6 – 8 reps
  • Reverse flyes, 3 sets, 12 reps
  • Side lateral raise, 3 sets, 15 reps

Do all of these shoulder workouts for mass with the utmost intensity and you will get a strong impressive shoulder!

Musclepharm Back Workout to Increase Muscle Fullness

Musclepharm Back Workout to Increase Muscle Fullness

Are you looking for legit workout tricks to increase the overall set of your back muscles? This musclepharm back workoutguide by Cory Gregory, the co-founder of MusclePharm, will definitely challenge you and leave you feeling as though you have accomplished something. MusclePharm is an American nutritional supplement company headquartered in Colorado and founded in 2010. These workouts can guarantee to provide your back with more reps. Byroutinely conforming to this set of workouts, your back will surely get that perfect combo of strength and shape.

Workout 1

Building a perfect strong back requires more than just doing several pull-ups. It comes with volume, hitting those muscles from every angle and most importantly it requires intensity as well as concentrated effort. Thismusclepharm back workout comes in giant-set setup which can keep your heart pumping and your back constantly working to their limit.

Giant Set: 4-5 sets of

  • Wide-grip pullups to failure
  • Bent-arm dumbbell pullover 12 reps
  • One arm dumbbell row 12 reps per arm
  • Wide grip lat pulldown 12 reps
  • Straight arm pulldown 12 reps
  • One arm lat pulldown 12 reps per arm
  • Seated cable rows 12 reps

Read More : Anant Ambani Weight Loss: Successful and Motivating Workout and Diet Plans

Workout 2

  • Barbell deadlift 6 sets of 1 rep at 60 % – 70 % of your max

Giant set: 5-6 sets of

  • Wide grip pullups
  • Bent arm dumbbell pullover 12 reps
  • One arm dumbbell row 12 reps
  • Chin up to failure

musclepharm back workout

Giant set: 5-6 of

  • Wide grip lat pulldown 20 reps
  • Straight arm pulldown 15 reps
  • One arm lat pulldown 15 reps per arm
  • Seated cable rows using 28 method

Workout 3

  • Barbell deadlift 8 sets of 3,3,3,3,1,1,1,1 (find 1RM) or you can use the alternative way by doing sumo deadlift

Giant set: 5-6 of

  • Wide grip pullups to failure
  • Bent arm dumbbell pullover 12 reps
  • One arm dumbbell row 12 reps
  • Chin up to failure

Giant set: 5-6 of

  • Wide grip lat pulldown 20 reps
  • Straight arm pulldown 15 reps
  • One arm lat pulldown 15 reps per arm

Superset: 3 sets

  • Hyperextensions (back extensions) 50 reps
  • Knee-ups 20 reps

The 28 Method

Cory came up with an excellent math trick to gain major muscles. This is the best alternative for those who think the three-variation 21s drill is not enough.

Here is how to do the 28 method:

  • Do a regular 7 full reps with any weight or exercise you are performing
  • Do 7 slow reps (this applies to eccentric as well as concentric part of the movement)
  • Do a 5 count-down in your head and 5 count-up and slowly lower the weight and slowly move it back up
  • Finish out the work with 7 reps going halfway down and 7 reps halfway up

This sets of workout work for any part of your muscle group including your back, chest and triceps.

These musclepharm back workout tips are perfect for those who want to get thicker and wider delts and lats.

The Ultimate Paleo Diet Food List for a Healthier Lifestyle

The Ultimate Paleo Diet Food List for a Healthier Lifestyle

Paleo diet food list , Some of you may have heard of paleo diet in passing and the benefits it offers but still never really know what it is. Paleo diet is a diet which is based on the kinds of foods presumed to have been eaten by pre-agricultural humans. Those foods consist of vegetables, meat, fruit and fish. Grain or dairy products as well as processed food are excluded. It is a modern fad which is proven to be really beneficial for weight loss purposes as well as healthy lifestyle. If you are thinking on being on paleo diet, here is a complete paleo diet food list of what you should and shouldn’t eat.

What to Eat

The sole purpose of being on a paleo diet is to increase intake of healthier foods like fruits, vegetables, healthy fats and lean proteins. You will consume less sugar, salt and any types of processed food. Cutting off dairy, grains as well as legumes is also necessary because those things aren’t exactly healthy. This paleo diet food list below is a great source of vitamins, minerals, fiber and protein which are all essential for your body and health.

  1. Seafood
  2. Eggs
  3. Fresh vegetables and fruits
  4. Grass-fed meat
  5. Seeds and nuts
  6. Healthful oils such as flaxseed, avocado, walnut, olive, coconut and macadamia

paleo diet food lists

It’s a general knowledge that meat contain lots of lean protein and protein is known as the building block of all tissues and cells. Grass-fed meat is better than grain-fed meat for it is way leaner and contains more omega 3 fatty acids (healthy fats which reduce inflammation in your body and protect your heart). Eggs are also rich in protein, minerals, B vitamins as well as antioxidants. Moreover, they are more affordable than meat and easy to cook. Cage-free and organic eggs sometimes have higher in omega 3 rather than eggs produced by chickens that are raised in cages.

Read More : Mediterranean Diet Meal Plan Benefits You Must Know

Seeds and nuts are rich in healthy fats, protein and fiber. Oils, on the other hand, are much trickier. According to Loren Cordain, Ph.D., the founder of the Paleo Diet Movement further narrows down which oils are deemed healthy and worthy to consume on your paleo diet. Those are walnut, olive, macadamia, flaxseed, coconut and avocado oils. They are all gathered directly from the plant. Our ancestors may have never consumed flaxseed oil but it is acceptable because it contains high alpha-linolenic acid or ALA which is a kind of heart friendly, anti-inflammatory omega 3 fatty acid.

What You Should Avoid

Any types of processed foods should never land on your paleo food diet list. This includes refined vegetable oils, refined sugar, salt and artificial sweetness. Scientifically speaking, excessive consumption in refined sugar and salt can cause obesity, heart disease and high blood pressure.

Foods you should avoid eating on your paleo diet includes: cereal grains, refined sugar, salt, artificial sweetness, legumes (beans, peanuts, tofu and lentils) and refined vegetable oils. You should refrain yourself from eating crackers, cereal, pasta, rice, bread and drink beer. To put it simply, all grains are not allowed on the paleo diet because grains are the product of modern agriculture. Furthermore, they are high in carbohydrates which will spike your blood sugar.

Those are all the paleo diet food list you should eat and avoid. Eat accordingly based on this list for a month and you will see the change happened in your body. You will feel healthier and happier.

Bicep Workouts without Weights for Fierce and Tone Arms

Bicep Workouts without Weights for Fierce and Tone Arms

People often find it difficult to do their workout routine when it involves weights. Well, good news for you who wants to have toned arms, you no longer have to wonder if there are any workout tricks that you can do without involving weights. Jasmine Graham, owner of the boutique gym Fit Factory NYC and founder of, came up with the best solutions for bicep workouts without weights. All the moves below should be done for a full minute. Pro tip, you can always start with one run-through which means it will only take 5 minutes and you are done. Repeat all of them as you gain strength.

Wall Push-Ups

While normal push-ups may be a drag for some people, wall push-ups can be fun and way easier to do than normal push-ups. To do wall push-ups start by standing up straight facing a wall. Your face should be six inches away from it. Place your hands on the wall shoulder width apart. Then, step back as far as you can with your feet on the ground. Inhale as you go down into the push-up and keep your glutes tucked as you descend. Exhale when you push away from the wall. However, if you find the push-ups are too difficult with a full step back from the wall, you can walk your feet in a little until you feel comfortable to do them. Then, you can build up to it. This is a nice way to start your bicep workouts without weights.

Floor Dips

Generally speaking, people usually do drips in a chair but Graham thinks that people often times lift up too high which causes the workout to turn into more of a pelvic thrust rather than an arm workout. You can watch your form easier by doing it on the floor. To do them start by sitting on the floor with both of your knees bent and your feet as well as fingers facing forward like you are about to crab walk. Tighten your abs and tuck your glutes and then lift your pelvis up until your body is in a reverse tabletop position. Then, bend your arms to activate your triceps. When you near the floor, keep your butt off the floor in order for the arm and core muscles to remain activate. Repeat the dips for one minute.

Read More : 5 Best Tricep Workout For Women At Home

Half Circle Arm rotations

Half circle arm rotations are a more active move than full arm circles. Start by standing with your feet hip width apart and holding your arms out parallel to the floor. With your palms facing forward, cup both hands like you are holding a tennis ball in each hand. Then, rotate your whole arm forward in a half circle. Keep elbows locked and rotate back into the original position. Do this as fast as you can.

Weight Free Rows

To do this, slightly bend forward by hinging at the hip. Then, bend the elbows at your sides and pull your arms back without unbending your elbows. Repeat this for a full minute and make sure your arms are close to your sides to maximize this workout effectiveness.

All of these bicep workouts without weights can guarantee you to get toned arms of your dreams!

Anant Ambani Weight Loss: Successful and Motivating Workout and Diet Plans

Anant Ambani Weight Loss: Successful and Motivating Workout and Diet Plans

Anant Ambani Weight Loss ? Have you ever heard of Anant Ambani? If you have been doing web search about workout and diet plans to lose weight you may have probably stumbled upon one or two articles that talk about him. Anant Ambani, the youngest heir to the Ambani throne, shocked the whole world when he successfully and drastically lost weight a total of 108 kilograms in just 18 months. Anant Ambani weight loss has nothing to do with surgery or medication. It was pure constant training and serious diet. If his loss weight inspire you in some way to do the same, read below his 100% effective workout and diet plans.

Workout Routine

Public once was speculating whether he underwent any gastric bypass surgery but he dismissed this rumor by confirming that he followed a strict low carb diet plan as well as a vigorous workout routine. Anant Ambani weight loss is the result of 6 hour exercise every day that includes various workout such as functional training, high intensity cardio, weight training, a 21 km walk and yogasanas. Here is a further explanation why all of these are effective for weight loss.

yoga weight loss

  1. Yoga: this ancient art form is proven many times to have many benefits and to bring inner peace and tranquility. Yoga is a good practice to lose weight as well as improve your overall health. Some of the best yoga poses for weight loss include:
  • Yoga warrior pose for eliminating fat
  • Warrior pose 2 (Virabhadrasana)
  • Chair yoga pose for weight loss
  • Warrior sequence (warrior pose 1, 2 and chair pose)
  • Boat pose abs yoga exercise
  • Naukasana (the boat pose) by shilpa shetty)
  • Bridge pose yoga for strengthening muscle
  • Bridge pose (setubandhasana)
  • Cobbler’s pose or baddha konasana
  • Locust pose (salabhasana)
  1. Cardio: this kind of exercise is really famous for its efficiency to lose weight faster. You can do high intensity cardio workout for a quick result as well. This workout can burn more calories in less time. High intensity cardio workout makes your body burns fat even when you have finished workouts.
  2. Weight training: including weight training in your weight loss goal helps you to increase muscle as well. As a matter of fact, muscles burn more calories even when you are just resting. Adding 5 pound of muscles equals burning 300 calories even when you are not doing anything.

Read More : Jennifer Hudson Weight Loss Secrets You Must Do

Diet Plan

Consuming healthy diet is just as imperative as doing excessive workouts for loss weight. Experts also suggest that weight loss can be achieved by 75% and 25% exercise. Anant said to have followed a zero-sugar low carb diet along with recommended protein and fat daily. The low carb diet plan is really effective for fat people for it helps them lose quite a lot of weight in a natural way. Anant ate food that were low in calories, and carbohydrates as well as foods that were high in nutrition which caused him to lose weight without affecting his immune system. Therefore, it is advisable to include a healthy meal plan that consists of veggies, fruits, fat as well as lean protein.

Anant Ambani weight loss is prove that drastic and safe weight loss is possible as long as you combine consistent workout routine and healthy diet together.

Referention :

Forskolin for weight loss: Is It Effective?

Forskolin for weight loss: Is It Effective?

Forskolin for weight loss: Is It Effective?, Forskolin is known as a natural compound that is found in the root of Coleus Forskohlii. It is a purple flowering botanical herb and it has been used for centuries in traditional Ayurveda medicine to treat hypertension, digestive issues as well as heal the heart. Nowadays, Forskolin is also used for improving testosterone, building lean muscle mass, optimizing cognitive function and losing weight. But how does forskolin for weight loss work and is it safe?

How does Forskolin Affect Weight Loss?

Forskolin has been dubbed as a miracle for weight loss by experts like Dr. Oz. however, let’s not misunderstand the way this thing works because apparently there is a mainstream idea that forskolin works like some kind of magic pill that can be taken to lose weight without the help of healthy diet and workout routine. This is a false believe. Forskolin for weight loss actually works by affecting muscle and fat ratios in the body, regulating lipid levels, promoting healthy hormonal levels and affecting various positive changes in your body.

Studies have investigated the effect of forskolin on fat metabolism. Forskolin works by stimulating the release of stored fat from fat cells. This same thing also happens when the body needs to use body fat for energy. However, the release of stored fat is not enough to lose weight. It also needs to be accompanied by a calorie deficit. So, to put it simply, in order for weight loss to happen, energy expenditure or (calories out) must exceed energy intake (calories in).

forskolin for weight loss

Read More : Green Tea and Weight Loss: What to Learn from the Connection?

Thus, weight loss supplement can support a calorie deficit by:

  1. Reducing efficiency of digestion
  2. Suppressing appetite
  3. Increasing metabolic rate or fat burning

None of these have been proven as results of forskolin. Clinical trials in humans, however, have provided some real promising results in which forskolin promotes fat loss while at the same time preserving muscle mass.

One study shows that slightly overweight women found forskolin to have been helpful in avoiding weight gains but not losing existing weight. Moreover, researchers also noted that people consuming forskolin supplement experienced noticeable decrease in appetite and fatigue. Furthermore, it is really noteworthy that this study conducted with fewer than 100 participants so all of these conclusions shouldn’t be taken into account seriously.

Forskolin Side Effects

Even though, this supplement cannot help lose weight in a drastic and quick way but it is still worth consuming for you may lose appetite and thus avoiding additional weight gains. Moreover, forskolin also has little side effects and even those that have been reported are all generally mild. Some of these mild side effects include rapid heartbeats, drops in blood pressure, throat irritation for those who use inhaled forskolin for asthma treatment. However, given the fact that forskolin has the ability to treat heart attacks by vascular dilation so this blood pressure side effect is pretty expected.

Bottom line, forskolin for weight loss is somewhat true in terms of avoiding additional weight gains but not necessarily losing existing weight.

Reference : Healthline & Organicnewsroom

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