🧀 Master Keto with These 5 Easy Rules

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5 Simple Rules of Keto

Keto has gained in popularity in recent years. If you are considering trying keto or learning more about it, here are five simple rules to follow:

1. Limit Carbohydrates: The most fundamental rule of the keto diet is drastically reducing your carbohydrate intake. Keeping your net carb consumption to about 20-30 grams per day is recommended. This means prioritizing foods like meats, fatty fish, eggs, butter and cream, cheese, nuts, and low-carb vegetables while avoiding sugar, soda, grains, and starches.

2. Focus on High-Fat Foods: Since fats will comprise the majority of your daily caloric intake—about 70% to 80%—it’s important to eat healthy fats like avocados, coconut oil, butter, and olive oil. Incorporating these into your meals not only helps you stay in ketosis but also keeps you satisfied.

3. Maintain Moderate Protein Intake: While keto is a high-fat diet, protein intake should be moderate. This typically means consuming 20% of your calories from protein. Overconsumption of protein can be counterproductive as it can be converted into glucose and disrupt ketosis.

4. Stay Hydrated and Manage Electrolytes: Switching to a keto diet can lead to a loss of fluids and electrolytes since lowering carb intake decreases insulin levels, causing your body to excrete more sodium and water. It’s crucial to drink plenty of water and maintain your intake of electrolytes like sodium, potassium, and magnesium to avoid dehydration and the symptoms of the “keto flu.”

5. Be Patient and Persistent: Adapting to the keto diet can take time—usually from a few days to weeks. During this period, you may experience fatigue, headaches, or brain fog, commonly known as the “keto flu.” Stay committed, as these symptoms are temporary and typically subside once your body fully adapts to burning fat for fuel.

It is important to consult a medical professional before starting the keto diet. This diet should only be followed for a short period of time.

Lean vs. Bulk: Which Fitness Goal is Better?

When sculpting your body, personal preference plays a pivotal role in choosing between a lean, toned physique and a bulky, bodybuilder-style appearance. However, as we age, a shift in priorities often leads many to favor health and functional fitness over sheer size.

For most, especially those over 40, aiming for a lean and toned physique is a healthier choice and more practical. This approach promotes flexibility and mobility, essential aspects of a sustainable fitness routine that supports daily life rather than dominating it. Maintaining a leaner body often involves a balanced mix of strength training, cardiovascular work, and a diet focused on whole foods, collectively enhancing overall health and well-being.

On the other hand, pursuing a bulky, bodybuilder physique typically requires intense and rigorous training schedules focused on significant muscle gains. This can be more demanding and less forgiving on the joints and overall body health as one age.

Our Advice? We always advise men over 40 to pursue lean and healthy physics as opposed to a bodybuilder style high in mass. A lean physique will serve better in increasing your health and quality of life, which is the main goal for many.

Are Egg Yolks Unhealthy or Nutrient-Packed?

Egg yolks have long been debated for their health impact, primarily due to their cholesterol content. However, yolks are nutrient-dense, packed with vitamins A, D, E, K, essential B vitamins, and minerals like choline, which supports brain health. They also contain antioxidants like lutein and zeaxanthin, which are crucial for eye health.

While egg yolks benefit most, those with specific health conditions such as diabetes or heart disease should consume them in moderation. For the average person, including egg yolks in a balanced diet offers numerous health benefits without significantly impacting cholesterol. However, limiting egg yolk intake is a good idea if you are looking to lower your cholesterol intake.

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Publisher: Ryan Engel

Editor: Michael Pender

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