When it was first introduced, many people were suspicious of the microwave oven and questioned whether it had health risks. This question remains relevant today.

How a Microwave Works

To understand the answer to this question, you need to discover how the microwave oven actually works.

Inside your microwave is a magnetron. This is responsible for converting it into radio waves. These are also referred to as electromagnetic radiation. Basically, microwave exposes your food to electromagnetic radiation in the microwave frequency range.

These radio waves are then directed through a channel into the heating area; where you place your food.

Your food should be sat on a turntable. Turning the food is essential to ensure the radio waves heat the food evenly.

The inside of the microwave is reflective metal. This bounces the radio waves around the cooking area; increasing the intensity of the cooking effect. The waves bounce off metal but will pass straight through china and other materials; allowing them to vibrate the molecules in your food.

This vibration causes the food to heat up. The more they vibrate the hotter you food becomes.

Health Risks Associated with Microwaves

There are many claims and concerns over the effects of these radio waves on your food and health. Fortunately, the majority of these claims appear to be unfounded.

Here are the most common concerns:

Nutrient Removal

Many people are concerned that microwaves remove the nutrients from your food. This is true, but so does any form of cooking.

The mere act of heating food up alters its nutritional profile. The real issue is when you cook it for too long or on too high a setting. Again, this is also true for a conventional oven.

What you may be interested to know is that the rapid cooking process that occurs inside a microwave actually helps to retain the polyphenols in green vegetables. These are beneficial to your health.

Your microwave can even help to retain vitamin C, which is usually lost when boiling vegetables!

Cancer Inducing

Many people are concerned with the electromagnetic radiation given off by a microwave and its potential links to cancer. There are even surveys which appear to confirm this.

It is first necessary to understand what HCAs are. HCAs are compounds created when you cook meat, poultry or fish at high temperatures. HCAs are defined as carcinogens; these are substances that are likely to cause cancer.

These only occur when you cook meat for a long period of time at high temperatures. And they appear regardless of your cooking method. There are no studies that show microwave ovens produce any more HCAs than a conventional oven.

In fact, studies show that barbequed fish contain more HCAs than microwaved cooked fish.

The bottom line; there is no greater risk than with any other cooking method.

Plastic Containers and BPA

If you’ve looked at my article on whether bottled water is safe, you’ll know a little about BPAs and the risk they pose to your health.

It is, therefore, reasonable to question whether these same chemicals can leach out of the plastic during the microwave cooking process.

The answer is yes.

However, if you use plastic products that are labeled microwave safe, there is no BPA present, so you don’t need to be concerned.

Of course, you can simply use alternative containers; such as glass.

Microwaves Don’t Kill Bad Bugs

This concern arises because you will often find hot and cold spots after you’ve cooked something in a microwave. This happens when the food is not rotating properly or hasn’t been cooked long enough.

In this instance, you will increase the chances of not having killed any harmful bacteria in your food. This is why it is essential to make sure your food is cooked for the right amount of time at the right temperature.

Also, salt in food causes localized heating which can make the food appear hot before the cooking process has actually been completed.

If you stick to the guidelines for cooking and storing food, this will not be an issue.

Can Your Microwave Cause Damage to You If You Stand Too Close?

The real issue with a microwave is the radio waves it creates. These are harmful to people and can cause burns. They are the same rays that are used by cell phones, but much more powerful.

Your microwave is designed to contain these waves inside the food area; none are retained after the food has finished cooking.

But, if your microwave oven does not contain these rays properly and you stand close by watching your food cook, you are potentially increasing your exposure.

Microwaves should not leak radio waves. But if they do, then your body will absorb these rays and it can potentially damage your health. Research is ongoing into how bad the effects are.

Test your microwave by placing your cell phone inside it with the door closed. Do not turn it on!!!

Then ring your cell phone via Skype, FaceTime or a similar internet-based service. You should not be able to get a WI-Fi signal inside your microwave.

If you do then your microwave may be leaking. But, even this is unlikely to be harmful to your health as it will be in such a small amount!

If you are at all concerned, stand approximately 2 feet away; this will allow the radio waves to dissipate.

So, Is It Safe to Microwave Your Food? – The Bottom Line

The fact is that using radio waves to cook your food has no more of a negative effect on your food or your health than using a conventional oven.

You can carry on using your microwave with confidence.

Microwaves will not make your food dangerous, they cannot alter your DNA and, even if leaking, they will put off less electromagnetic radiation than your refrigerator.

You can continue to use them!

The post Is It Safe to Microwave Your Food appeared first on Rachael Attard.

As a result of this logic, many women are eating low calorie or restricted diets.  

While you might think it’s the right thing to do, very low calorie diets are actually one of the worst things you can do, not only for weight loss but for overall health.

One of the first things to keep in mind is the body needs a minimum number of calories to function efficiently. For the average woman, the absolute minimum is approximately 1200 calories per day. Not counting occasional fasting, eating less than 1200 calories per day on a consistent basis can be hazardous to your health.

Here are a few potential dangers of low calorie diets: 

• Electrolyte imbalances 
• Gout 
• Fatigue 
• Anemia 
• Nausea 
• Gallstones 
• Heart problems 
• Loss of lean muscle mass 

Would you associate these symptoms with a low calorie diet? I wouldn’t either!  

So here are some reasons why you should avoid very low calorie diets, and some things you can do instead. 

RELATED POST: HOW TO CALCULATE YOUR DAILY CALORIE INTAKE

LOW CALORIE DIETS = WEIGHT GAIN? 

In addition to the health issues described above, did you know low calorie diets can do the one thing people are trying to avoid: cause weight gain? 

It sounds hard to believe, but it’s true. If we eat less than 1200 calories per day, every day, our bodies will soon go into “starvation mode.” Our metabolisms will slow down and will hold onto every calorie it receives. This means instead of losing weight, we could actually gain weight… even on fewer calories! 

Another problem to watch out for is yo-yo dieting and binge eating.  

Drastically cutting calories could cause us to crave our favourite foods even more, prompting us to binge eat when we finally give in to the cravings. Once the binge is over, we try cut calories again, only to fall off the wagon and go on another binge eating frenzy a short time later. It’s a vicious cycle that never ends, which often results in more calories consumed and weight gained.

[optin-monster-shortcode id=”ljrsizbdbls6exa9q8hy”]

SAY “NO” TO LOW CALORIE FOODS

While it’s important to eat, we must remember that not all food is created equal. In other words, the quality of the food is critical.  

For example, many people like to eat crackers or popcorn when they are trying to cut calories. These foods (and many others) are labeled as low calorie, but they are not the best options because they have very little nutritional value. Without getting the proper nutrients, we set ourselves up for even more health issues. Opt for foods that are healthy and high in nutrients instead.  

Many nutrient dense foods are also low in calories. Here are a few to try: 

• Spinach 
• Romaine lettuce 
• Broccoli 
• Greens 
• Cauliflower 
• Blueberries 
• Raspberries 
• Tomatoes 
• Quinoa 
• Brown rice 
• Nuts & seeds 

Eating these and other healthy low calorie foods can help with weight loss while giving your body the nutrients it needs. 

A FEW EXTRA TIPS

Instead of focusing on super low calorie diets, try these healthy eating tips to lose weight naturally and keep it off: 

AVOID FOODS THAT COME IN A BOX

Many of these foods are full of artificial flavors, colors and preservatives. They also have little nutritional value. 

DRINK PLENTY OF WATER

Water helps increase feelings of fullness, which can help decrease the amount of food consumed naturally. Drinking more water that also means we’re not drinking as much soda or other beverages that are high in sugar and calories.  

DON’T STARVE YOURSELF

“Food” is not a four letter word. We need to eat to survive. They key is to focus on eating the proper foods, which means eating less junk food and more fruits, veggies and lean meats.   

GO FOR A WALK

Walking for just thirty minutes per day is a great way to burn excess calories.  

Low calorie diets can do more harm than good. Change your diet and you can change your life.

If you are interested in losing weight in a healthy way and you want to try out eating healthy, I have a 7 Day Lean Legs Meal Plan that you can download for free :)

[optin-monster-shortcode id=”r2kdmbvmmxwb9tncv3wq”]

I hope this will help you avoid the negative side effects of very low calorie diets! xx

The post Negative Side Effects of Very Low Calorie Diets appeared first on Rachael Attard.

I have already written previously about low carb diets and whether or not they work. So this blog post will focus on carb cycling.

How Carb Cycling Works 

In its simplest terms, carb cycling is when you eat more carbs one day, and less carbs the next. Here are some popular ways of doing carb cycling. 

Option 1 

Eat more carbs on workout days and less carbs on rest days (or less intense workout days).  

If you’re doing a hard training session, eat more carbs on this day. If no exercise is planned (or it’s a light workout), eat less carbs.  

By eating more carbs on days you exercise, you provide your body with the precious energy it needs. Your body won’t need as many carbs on days you’re not working out, so you eat less of them.  

I look at this as more of a smarter way of eating carbs, by timing them correctly.   

Option 2 

Eat low carb for 2-3 days, and then have a high carb day. Sometimes this is also known as a refeed day, and it can also be a higher calorie day too. 

When you’re trying to lose weight, you typically eat less calories and less carbs. By having a higher calorie and carb day, it is thought that it prevents your body from plateauing, and can boost your metabolism.  

The key to carb cycling is to find a method that works for you. There is no perfect diet or exercise because we are all different.  

Carb Cycling Tips – What To Do On High Carb Days 

If you’re not sure how much to eat on high carb days, I would aim for around maintenance level or around 200 calories above maintenance. And I would try to eat around 50-60% carbs. If you need help with calculations, check out this blog post on how to calculate your daily calorie intake.  

Make your higher carb days on your HARDEST workout days. This usually means legs days or HIIT or really intense interval cardio. These are the days that your body needs carbs the most. It will help with your exercise performance and will also help with recovery.    

On high carb days, focus on healthy carb sources such as potatoes, brown rice, quinoa, fruit, etc. Don’t use it as an excuse to eat chocolate cake and ice cream. When people say “I worked out hard today so I can eat dessert” – this isn’t necessarily true. If you eat a 600 calorie dessert and you burned 600 calories in your workout, you almost ruin all of your hard work and you are disadvantaging yourself.  

And finally, on high carb days, make sure to reduce your fat intake. If you leave your fat intake the same, and just increase your carbs, you might end up eating really high calorie. Fats are the highest in calories, so by reducing them a bit, you leave more room to fill up on carbs!  

Benefits of Carb Cycling 

There are many benefits of carb cycling. Here are a few :)

Prevents Some Of The Negative Side Effects Of A Low Carb Diet 

Eating a low carb diet over the long term can have some negative side effects, such as hunger, cravings, decreased metabolic rate and reduced performance level.  

By having high carb days, you can offset some of these side effects. And it will make your “diet” more enjoyable, and easier to stick to long term!  

Decreases Hunger & Prevents Binge Eating 

High carb days raise your leptin levels. Leptin is the hormone that tells you when you are full. Having high leptin levels means you can go into your low carb days feeling less hungry.   

Binge eating is usually caused by having a really restrictive diet, low calorie, low carb diet. By having a couple of days where you can eat more and increase your carbs, you won’t feel so deprived, and you’ll be less likely to binge.  

Increased Metabolism 

There are a few different ways that carb cycling can increase your metabolism.  

First of all, long-term, low carbohydrate diets can decrease your thyroid hormone levels (the T3 hormone). A sluggish thyroid leads to a reduced metabolism and trouble burning calories / losing weight. Having a couple of higher calorie days will help with T3 production, and improve your metabolism and calorie burning capacity. 

Eating low calorie diets causes a decrease in your metabolism. So by increasing calories (and hence carbs) on some days, it will help increase your metabolism. And this can also prevent your body from plateauing too!  

Improved Insulin Sensitivity 

Eating a low carb diet for a long period of time can reduce your insulin sensitivity. This means that your body will produce more insulin when responding to high blood sugar, which then leads to fat storage. 

By adding high carb days, you vary your body’s insulin release. This means your body will respond better to high blood sugar, you’ll improve your health, and hopefully store less fat! 

Disadvantages of Carb Cycling 

Here are a few things to think about before your try carb cycling.  

You Will Need to Count Calories And Macronutrients  

For carb cycling to work, you will need to know exactly how many calories and carbs you are eating every single day. The calculations aren’t too difficult, but tracking your food intake can be very time consuming and may lead to an unhealthy relationship with food. If you know that calorie counting isn’t for you, perhaps carb cycling isn’t the best strategy for you either.   

Water Retention 

Your body retains 4g of water for every 1g of carb you eat. So on high carb days you can expect some water retention. It may not be noticeable for some, but if you struggle with weight fluctuations and are already conscious of water retention, you might not enjoy carb cycling.    

SUMMARY 

Carb cycling can definitely help with weight loss. Carb cycling can also have many health benefits, both on the inside and outside! But it does require dedication. Hopefully after reading this you will be able to gauge whether or not this is a good diet strategy for you. If not, you can always give it a try!  

I would love to hear from anyone who has done carb cycling and how you found it :) xx 

The post Can Carb Cycling Help You Lose Weight? appeared first on Rachael Attard.

A lot of the time, I feel like women are given the contraceptive pill by their doctors without really understanding the risks. I know I did!  

Hormonal birth control methods include more than just the pill. Injections, patches, implants, and vaginal rings are all options for administration. Although they vary slightly, we’ll consider them together for this general discussion about the impact on the body.  

In this blog post, I want to cover weight loss and the birth control pill. Plus other effects so that you can be more well informed. 

HOW DOES HORMONAL BIRTH CONTROL PILL WORK

Birth control pills work by synthetically altering the hormones in your body. Most modern-day birth control pills contain both estrogen and progestin (synthetic progesterone which mimics actual progesterone).   

These hormones prevent the release of an egg from the ovaries. Simultaneously, the lining of the uterus is thinned to discourage implantation if an egg is fertilised.  

When taken properly, hormonal contraceptives can prevent pregnancy, regulate cycles, and lighten heavy or painful periods. But just like most medications, hormonal birth control also has a long list of negative side effects.  

Let’s cover some of these side effects.  

WEIGHT GAIN

The birth control pill can in fact affect your weight. A lot of my girlfriends have stopped taking the pill because it caused them to gain weight. And a lot of people I know actually lose weight as soon as they stop taking the pill! 

[optin-monster-shortcode id=”ljrsizbdbls6exa9q8hy”]

FLUID RETENTION

Sometimes the weight gain is just due to fluid retention (water weight). You might be able to overcome this by drinking lots of water or just letting your body adjust to the changes, but other times you can’t.   

FAT DISTRIBUTION

The pill can also change the way fat is distributed around your body. Curves and softness are the name of the game for female hormones (especially estrogen!). This could mean an increase in padding around the hips and thighs.  

DEPLETION OF IMPORTANT NUTRIENTS

This may not sound important at first. But nutrients actually makes a HUGE difference to your weight.  

It is widely known that the contraceptive pill reduces your zinc levels. Zinc is super important for your adrenals and thyroid. Without it, they can’t function properly and this has a major effect on all of your hormones. Without your adrenals and thyroid functioning properly, you will gain weight. 

 The pill also reduces your magnesium levels. This is another nutrient that is important for your adrenals and thyroid (and hormone levels), but is also important for your blood sugar, insulin and metabolism.  

The pill also reduces your selenium levels. Selenium is also important for your adrenals, thyroid and liver. It is used in every single cell of your thyroid! And a low functioning thyroid will 100% affect your weight.  

Some of the other nutrients depleted by the birth control pill include Vitamins E, C, B6, B12, B9 and B2.  

If you are taking the contraceptive pill, I would highly recommend getting these levels tested. If you are low in any of them, taking a good quality supplement might help (of course with the recommendation of your doctor or naturopath).  

HOW A HORMONAL IMBALANCE CAN CAUSE WEIGHT GAIN

INCREASED APPETITE

Some women also find their appetites increase when taking birth control —a side effect of the hormones and nutrient deficiencies. Increased appetite, of course, can result in weight gain. If you do decide to take hormonal birth control, you may need to counteract increased hunger by more carefully counting your caloric intake.  

I have a free 7 day meal plan that can help :) You can download it below!

[optin-monster-shortcode id=”r2kdmbvmmxwb9tncv3wq”]

BREAST SIZE

Women who take the pill may also notice an increase in breast size. This might seem like a benefit to some women, but it can also mean increased weight. Plus, breasts will likely shrink again when the pill is stopped—possibly leaving them a bit droopy.  

OTHER SIDE EFFECTS

MOOD CHANGES AND DEPRESSSION

Taking synthetic hormones for pregnancy prevention may help with PMS. But it can also wreak havoc with emotions. The pill can cause sadness and kill your mood. In fact, pill users are estimated to have double the risk of depression. And what do many women do when we’re depressed or emotional? We eat! 

 Some other side effects include 

• Anxiety 

• Headaches 

• Low libido 

• Reduced bone density 

• Increased blood clots 

• A higher risk of breast cancer 

• Decreased memory and ability to concentrate 

• Difficulty getting pregnant after use (due to your body needing to start producing its own hormones again – this can take anywhere from 1 month to several years) 

WHAT ARE MY OPTIONS?

If you choose to take a hormone based birth control, that is up to you. You need to make your own decision. But I would highly recommend educating yourself about what is going on in your body. A lot of these issues aren’t discussed with us by our doctor’s. I wish I had done my own research prior to taking the pill. 

 There are other plant based or bio-identical hormones that could have fewer side effects. Do your research and be an informed patient about other non-invasive, non-hormonal forms of pregnancy prevention that are available. Take your time and find the healthiest option that suits you.  

 In any case, please talk to your doctor before starting or stopping the pill. And it could be a good idea to have your health checked by your doctor or a naturopath.  

I hope you found this blog post on weight loss and the birth control pill helpful! xx 

[optin-monster-shortcode id=”ztqsicuhchkszu1rhjzh”]

The post Weight Loss and the Birth Control Pill appeared first on Rachael Attard.

One diet plan that is getting a lot of attention lately is the ketogenic diet (or keto diet). The keto diet is a diet that consists of eating little to no carbohydrates.

The question is though, does it help with weight loss and is the keto diet good for you?

The average person gets their energy from carbs, but when on a ketogenic diet, our bodies are forced to find another energy source. That energy comes from ketones, which is produced by the liver.  

How the Keto Diet Works 

Every time we eat foods high in carbs, our bodies produce glucose and insulin. Glucose is our primary source of fuel, and can be easily converted into energy.  In order to process this glucose, the body produces insulin, transporting it throughout our bodies. 

This is perfectly normal, but there’s one problem: the unused glucose is stored in the body as fat. Over time, these fats stores can grow, possibly leading to a variety of health issues, including weight gain and obesity.   

This is where keto diets come into play. The human body can get energy from two sources: carbohydrates and stored fat.

By eating less carbs and following a keto diet, the body has no choice but to use that stored fat for energy. But just keep in mind that you can’t eat an unlimited number of calories. Overeating on the keto diet will still cause weight gain, just like it will on any other diet.  

Benefits of Keto Diets 

When our bodies stop using glucose as its primary source of energy, it runs on ketones. These ketones become the top fuel source when carbs aren’t available. Keto diets are believed to have many benefits. Here are just a few: 

Lower Blood Sugar

Every time we eat, the body produces glucose and insulin. Insulin levels can spike, giving us a surge of energy, then drop just as quickly.

This can cause us to suddenly have low energy levels and “crash.” (We often experience the crash when we eat foods or beverages high in sugar.)  

By using that stored fat for energy, blood sugar levels can remain constant, and eventually decrease. This may be beneficial for those who are diabetic or pre-diabetic. 

Weight Loss

If the body is using stored fat for energy, this could be an excellent way to lose those excess pounds naturally.  

Increased Endurance

By training the body to use stored fat for energy, athletes may be able to keep their energy levels higher over longer periods of time. This can help improve their performance levels and decrease the risk of bonking.  

Eliminate Afternoon Slumps

Many office workers experience the dreaded “afternoon slump,” where they need a jolt of energy to make it through the day.  By using stored fat for energy, a person can stabilize energy levels, keeping them energized and ready to go.

Reduces Risk of Cancer

Studies are ongoing, but many believe ketosis is the key to fighting cancer. Why? Because many cancer cells use glucose as fuel. 

Top Keto Diet Foods 

Here are the top foods to eat and avoid while on a ketogenic diet: 

Foods To Eat:

Grass Fed and Wild Animal Sources:

Beef, Egg’s, Fish, Chicken, Game

Healthy Fats:

Olive oil, Omega 3’s, Coconut Oil, Butter, Lard

Veggies:

Leafy greens, Asparagus, Cucumbers, Summer Squash, Cabbage, Broccoli, Cauliflower, Onions, Squash, Artichokes 

Fruits:

Avocado’s

Beverages:

Coffee, Tea, Water

Herbs and Spices

Cinnamon, Ginger, Garlic, Cayenne Pepper

Fermented Foods:

Sauerkraut, Kimchi, Kombucha 

Nuts:

Macadamia Nuts, Pecans, Almonds, Flaxseed, Pumpkin Seeds,

Foods to Avoid

Non-Organic, Farm Raised Meat Sources:

Farm Raised Beef, Pork, Chicken and Fish 

Sugar and Sweets: 

Ice Cream, Cake, Sugary Drinks, Cookies, Donuts 

Grains: 

Wheat, Rye, Oats, Corn, Barley, Millet, etc.

Processed foods: 

Pizza, Fast Foods, Foods Containing MSG, Sulphites,  

Artificial Products:

Low-Fat, Zero-Fat Products 

Milk:

Consume Raw, Full Milk Only (In Moderation) 

Refined oils: 

Sunflower, Cottonseed, Soybean, Margarine, Corn Oil 

Fruits: 

Pineapple, Mango, Banana, Papaya, Grapes, Fruit Juices, Raisins 

Is Keto For Me? 

The jury is still out on keto diets.  

For some, they believe the problem with keto is that you need to cut out most fruit and veggies because of the carb content. This means you’re missing a lot of micronutrients (i.e. vitamins and minerals).

The truth is that you don’t need to cut out ALL fruits and vegetables – you just need to focus on the ones that give you maximum nutrients with less carbs such as berries and leafy greens.  

Another issue is that a lot of foods high in fiber are higher carb foods, so that might be a problem. Eating a low fiber diet might make you feel hungrier and might also impact your bowel movements. So it’s important to make sure that you’re eating enough fiber if you choose the keto diet.  

Sample Keto Meal Plan 

For those looking to try keto, but want to ensure they’re getting the nutrients their body needs, here’s a sample meal plan: 

Breakfast: Farm Raised Bacon and Eggs

Method:

1. Fry bacon in pan until crispy 

2. Fry eggs in bacon grease 

3. Cut cherry tomatoes, and sauté tomatoes and spinach in pan 

4. Season with salt and pepper to taste 

Lunch: Caesar Salad

Ingredients: 

• 1/2 lb (220g) chicken breasts 
• 1 tablespoon olive oil 
• Salt and pepper 
• 5 oz (100-150g) bacon 
• ½ Romaine lettuce 
• 2 oz. (50g) freshly grated parmesan cheese 

Dressing: 

• ½ cup mayonnaise 
• 1 tablespoon Dijon mustard 
• ½ lemon, zest and juice 
• 2 tablespoons grated parmesan cheese 
• 2 tablespoons finely chopped filets of anchovies 
• Salt and pepper 

Method: 

1.Mix the ingredients for the dressing with a whisk or blender. Set aside in the refrigerator. 

2.Preheat oven to 400°F (200[Symbol]C). Place the chicken breasts in a greased baking dish. 

3. Season the chicken with salt and pepper. Drizzle olive oil or melted butter on top. Bake the chicken in the oven for about 20 min or until fully cooked. 

4.Fry the bacon until crisp. Shred the lettuce and place as a base on two plates. Place sliced chicken and the crispy, crumbled bacon on top. 

5. Add dressing and parmesan cheese. 

Dinner: Keto Ribeye Steak with Oven-Roasted Vegetables

Ingredients: 

• 1/2 lb. (220g) broccoli 
• 1 whole garlic 
• 5 oz. (140g) cherry tomatoes 
• 3 tablespoons olive oil 
• 1 tablespoon dried thyme or dried oregano or dried basil 

• 1/2 lb. (220g) ribeye steak 
• Salt and pepper 
• Anchovy butter 

Method:

1. Make the anchovy butter. Finely chop the anchovy fillets and mix them with butter (at room temperature), lemon juice, salt and pepper. Set aside. 

2. Preheat oven to 450°F / 230[Symbol]C. (Allow meat to reach room temperature before cooking it.) Separate the garlic into cloves and the broccoli into florets.

2.2. Grease a large roasting pan and place all the vegetables in a single layer. Season and drizzle olive oil on top. Give it a stir to coat and then place the roasting pan in the oven for 15 minutes. 

3. Brush the meat with olive oil and season with salt and pepper. Fry quickly on high heat in a frying pan.  

4. Remove pan from the oven and make room for the meat amongst the vegetables.

5. Lower the heat to 400°F / 200[Symbol]C and place pan back in the oven for a few minutes or up to 10 or 15, depending on how you like your meat – rare, medium or well-done. 

6. Remove from the oven and place a small amount of anchovy butter on each piece of meat. Serve straight away. 

Summary 

The ketogenic diet has many benefits and can help with weight loss. You just need to make sure that you’re not excluding fruit and veggies, and that you’re eating enough fiber! 

I don’t think that there is one “perfect” diet – many of them have their benefits and drawbacks. The best diet for you is the one that you actually enjoy and can stick to long term.

Is the keto diet is good for you? You won’t know until you try it!  (If you have any health issues, please consult your doctor before trying a new diet).

The post Is The Keto Diet Good For You?  appeared first on Rachael Attard.

But how do you know if a program is not right for you?

1. You’re Not Getting Any Results

This one’s a given. I would say that you need to give any program 4-8 weeks to see if it’s giving you the results that you’re after. But one thing you also need to keep in mind is that weight loss is 70% diet so the workout plan may no be the issue (if your goal is weight loss and you’re not achieving it). You may also need to look at your diet.

Make sure you track your results! And not just physical results (although I highly recommend tracking these too!). If you have started lifting and your goal is strength, keep a record of how heavy you could lift for an exercise and compare that after 8 weeks. If your goal is running, time how fast you can run 5km and then compare again after 8 weeks. If your goal is just to feel happy and energetic, write this down in a journal and keep track of it!

If you’re not seeing any improvement in the areas that you want to improve, it’s time to quit and find a program that better suits you.

2. You’re Not Getting The Results You Want

Any program can give you results. But are these the results that you want???

I see SO many girls who tell me their goal is to lean out their legs and reduce some of the bulk, but they are doing heavy leg days twice per week. This isn’t going to get you the results you’re want. If your goal is lean legs and your program is making your legs bigger or more muscular, it might be not the best suited program.

If your goal is to get really strong and you’re doing cardio and barre classes, this isn’t going to get the same results as heavy lifting will. There are better ways of exercising to reach this type of goal.

It’s important to have a goal. When I first started exercising, I didn’t know what I was doing. I just tried a few different things, did what everyone else was doing and what other people told me to do. I didn’t think about my goals or the fact that my training was not helping me reach these goals.

If your training is NOT giving you the type of results you are after, then you need to try something else.

3. You Don’t Like It

If you don’t enjoy the workouts you’re doing, then don’t do them! Maybe you’re only doing the workout because your friend is or because it’s popular. It’s so easy to get peer pressured into working out a certain way these days.

If you don’t like working out at the gym and you’re following a gym based weights program, then don’t do it. If you are following a program with running and you hate running, you don’t need to do it! If you have an active job and you prefer lighter workouts like yoga rather than something really intense, do that!

You need to actually like the workouts you’re doing, otherwise you won’t be able to commit to it.

It is OK to quit. This doesn’t make you a quitter. It means you have realised that the workout plan isn’t for you and that it’s time to try something else. I think this is smart! You need to do what works for YOU.

I don’t think there is any one workout plan that is better than the rest. Even though I would love to say that my workout plan is the best, I know that it will not suit everyone. The best workout plan is the one that works for you! What works for one person may not be the best thing for you, and that’s OK!

The post When Should You Quit A Workout Program? appeared first on Rachael Attard.