Day : Add Standing Forward Fold
Start with 2 minutes of Childs Pose and then practice 30-second intervals of Standing Forward Fold for 4 minutes. This pose deeply stretches the hamstrings, stretches the hips, and can help release any tension in the neck and shoulders.
How to do Standing Forward Fold:
Day 1: Counteract Work Posture
Make time for the Awareness Routine in the morning and at night. Then, during the day, do 2 minutes of chest- and hip-opening stretches. Ideally, youll do chest and hip stretches every 2 hours to counteract work posture and keep your upper body alert and aligned.
How to do it:
Watching What You Eat
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Youre Not Eating Whole Foods
Food quality is just as important as quantity.
Eating whole foods can improve your well-being and help regulate your appetite. These foods tend to be much more filling than their highly processed counterparts.
Make sure to base your diet on whole foods. Eating too much processed food could negatively affect your weight loss success.
Why Do Some Alcohols Have More Calories Than Others
Just like fat, protein, and carbohydrates contain a specified amount of calories per gram, so does alcohol. One gram of fat is nine calories protein and carbs are both four calories per gram. Pure alcohol contains seven calories per gram. But when you drink a shot of vodka, a beer, or a glass of wine, youre not drinking pure alcohol.
Rather, these alcoholic beverages have alcohol, plus other substances that add to the calorie count. For instance, wine is made from grapes, which means there will be sugar left over after the grapes ferment. Beer is made from grain, and often, sugar is left that couldnt be broken down by yeast during the brewing process.
Regarding liquor, there are usually no carbohydrates or other additives that add calories to straight spirits. However, some spirits may come with flavoring that adds sugar. Sticky, sweet, and highly flavored liquors will contain more calories. Additionally, some producers may add sugar to reduce the bite of the liquor.
Similarly, other cocktails, like , may have many mixers and additives that add sugar and calories. Thus, the best way to drink alcohol while wanting to lose weight is to drink spirits and drink them with few mixers or additives.
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What Beers Should Be Avoided While On A Ketogenic Diet
Energy drinks, fruit juices such as orange juice, and lemonade are all high in net carbs.
In this section, we will discuss the other beers you should be avoiding.
If you are on a keto diet, one of the worst drinks you should avoid includes cocktails.
These are sugary and sweet mixed drinks that may contain up to 47 grams of carbohydrates.
Remember, a strict keto diet allows less than 50 grams of net carbs per day.
Wine coolers should also be avoided if you are on a keto diet.
The fruit juice in these worst drinks is high in sugar and per glass may give about 14 grams of net carbs.
If you have no other choices, you can go for diet cranberry juice or diet soda instead.
One of the worst alcoholic drinks is sangria. This beverage usually contains a mix of wine, fruit juice, and a mixer.
This mixture is truly high in net carbs! Per glass of sangria can provide up to 20 grams of net carbs.
Which Is The Healthiest Alcohol To Drink
Here Ill go through the most popular choices of alcoholic drinks and break down whether theyre a wise choice or not for weight loss. Keep in mind that alcohol consumption should always be in moderation. No matter what the alcoholic drink is, any heavy drinking will result in weight and belly fat gains.
Weve all heard the reports and stories that drinking 1 to 2 glasses of red wine per night can be a good thing. And it turns out the rumors are true as long as youre drinking the right kinds of wine.
First of all, make sure you pick a dry varietal of wine that contains less sugar. The sweeter the wine, the more sugar it will have. You should always stay away from dessert wines because they are rich in sugar.
Studies have found that moderate consumption of red wine does not raise insulin sensitivity . This is an excellent sign as it will keep you from weight gain as long as youre picking the right kinds of wine.
Dry wines have the lowest sugar content since the yeast has converted all sugar into alcohol.
Red wine choices that are of the dry varietal include:
- Cabernet Sauvignon
And white wine choices that are of the dry varietal include:
- Sauvignon Blanc
- Chenin Blanc
- Spanish Albarino
Cheaper, more mass-produced wines are more likely to contain hidden sugars. These wine producers sneakily add artificial acids to counterbalance the sweetness of the sugars. So just because its a dry varietal doesnt always mean itll be low in sugar.
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Low Carb Keto Cocktail Recipes
Now that you know everything you need to know about alcohol on keto, Im excited to share some low carb keto cocktails that you can make at home!
These keto friendly, low carb alcoholic drink recipes are all naturally low in sugars and super easy to make:
- Keto Skinny Margarita This 5 ingredient skinny margarita low carb, paleo, and naturally sweetened.
- Keto Mudslide You wont believe that this dessert drink is keto-friendly!
- Skinny Raspberry Lime Rickey This beautiful cocktail has just 16 calories and 4 grams of carbs per serving.
- Low Carb Margarita Sorbet The perfect summer dessert for a Mexican meal.
- Copycat Baileys Irish Cream Youll want to pour this decadent drink in just about everything.
- Barbados Rum Punch This one will have you feeling like youre on the beach.
- Tequila Sunset This infused tequila gives great flavor to this drink, and looks pretty, too!
- Wild Berry Mimosa Perfect for parties, this bright drink is super festive.
- Keto Low Carb Mojito This is currently my favorite keto alcoholic drink recipe! My husband actually came up with it by modifying a mojito at a restaurant and asking them to leave out the simple syrup. You can order it at virtually any bar , but its easy to make at home as well. Find this skinny mojito recipe below!
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Other ingredients including mixers, tonic water, juice, soda, syrups, cream and coconut all pack sugar and fat calories on top of alcohol and should be consumed with caution, explained Ginger Hultin, a registered dietitian, spokeswoman for the Academy of Nutrition and Dietetics and author of the blog ChampagneNutrition.
Margaritas and pina coladas can have close to 500 calories per drink, depending on the size and how its made, and could be a real challenge for anyone with a weight loss goal, Hultin added.
Lisa Drayer is a nutritionist, an author and a CNN health and nutrition contributor.
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Do Alcohol Drinks Contain Zero Carbs
For those who are on a keto diet and those who want to achieve weight loss, it is necessary to learn how many net carbs are there in every alcoholic beverage.
Generally, many types of alcohol contain high carb counts, especially those that are found in soft drinks, sweets, and desserts.
For example, beer or liquid bread has around 3-12 grams of carbs per 355 ml serving.
One of the primary ingredients of beer include starch and this increases the carb count of the beverage.
Furthermore, net carbs may also vary depending on the alcohol content of the beer. If it is a light beer, the grams of carbs per serving are lower.
Another example includes mixed drinks. These mixed drinks are high in sugar as they are flavorful beverages.
Unfortunately, the higher the sugar content means the more net carbs.
Some of the common alcoholic drinks and their net carbs content will be discussed below:
- Bloody Mary per 240 ml serving can provide 10 grams of carbohydrates
- Hard lemonade per 325 ml serving can provide 34 grams of carbohydrates
- Daiquiri per 200 ml serving can provide 33 grams of net carbs
- Whiskey sour per 104 ml serving can provide 14 grams of carbohydrates
- Pina colada per 133 ml serving can provide 32 grams of carbohydrates
- Tequila sunrise per 240 ml serving can provide 34 grams of carbohydrates
Keto Diet And Alcohol: The Best And Worst Drinks To Choose
The ketogenic diet is a low-carb, high-fat diet used by many people to lose weight and improve health.
It typically requires careful planning so that you stick within your daily carb allotment and keep your body in ketosis. This may mean giving up sweets, snacks and other high-carb indulgences like soft drinks and alcohol.
However, there are plenty of low-carb alcoholic beverages that you can enjoy in moderation even on a keto diet.
This article gives you the best and worst alcoholic drinks to choose on the keto diet.
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Best Time To Drink Alcohol For Weight Loss
The best thing time is to drink earlier instead of later. The farther away you can get your booze in before your bedtime, the better off youll be.
This will give your liver enough time to process the alcohol properly and clear it out of your system. This will allow you to sleep better, as alcohol can prevent you from achieving deep REM sleep .
Many who do not achieve proper deep sleep also tend to have higher weight and body fat than those getting enough sleep .
It may be best to start drinking on an empty stomach earlier in the evening . It will let you get your buzz quicker and allow you enough time to process the alcohol.
Afterward, eat a meal with protein and fats, but stay away from the carbs. The more protein, the better youll be at losing weight. This is because protein has a higher thermogenic effect resulting in more fat burning .
Just be careful when drinking alcohol to make wise choices with the foods youre eating. Most people make poor food choices once they have a few drinks. This is why many people gain weight from alcohol.
Its not the alcohol itself but the poor food choices you make with the alcohol. Alcohol does contain empty calories, but you should be OK with losing weight as long as you have smart drinking habits. You just have to have some self-discipline with the other choices when drinking alcohol.
The Last Word
Just stay away from sugary cocktails like Long Island Iced Tea. And dont make a late-night call to Pizza Hut for an extra-large pizza.
So How Can You Have Alcohol On Keto
Despite the warnings above, you can still enjoy alcohol on a low carb diet. As cliche as it sounds, the key is to do drink responsibly.
Here is how to drink alcohol on keto:
- Drink in moderation. Theres no reason to miss out on an occasional drink when you are out, but limit it to one or two. This will not only keep carbs and calories in check, it will also decrease the chance of stalling weight loss or a hangover the next day.
- Drink plenty of water. Aim for a glass of water for every drink you have, and an extra one before bed. This will reduce dehydration and youll be less likely to get a hangover.
- Choose low carb drink options. I covered low carb alcohol choices at a bar above, but if you miss classic sugar-laden mixed drinks, check out the list below for low carb drink recipes to make at home.
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Whats The Best Way To Balance Drinking And A Healthy Lifestyle
Everyone is different, but here’s what works for me: Be an alcohol snob. I savor the flavor and enjoy a quality drink occasionally with friends, but never alone. I dont overdo it. My max is two craft beers once, maybe twice per week. Or one bourbon.
And the majority of the time I stick to just booze. This allows me to not have to worry about calorie- and sugar-filled mixers.
Maybe You Are Losing Without Realizing It
If you think you are experiencing a weight loss plateau, you shouldnt fret just yet.
It is incredibly common for the scale not to budge for a few days at a time. This does not mean that you are not losing fat.
Body weight tends to fluctuate by a few pounds. It depends on the foods you are eating, and hormones can also have a major effect on how much water your body retains .
Also, it is possible to gain muscle at the same time as you lose fat. This is particularly common if you recently started exercising.
This is a good thing, as what you really want to lose is body fat, not just weight.
It is a good idea to use something other than the scale to gauge your progress. For example, measure your waist circumference and body fat percentage once per month.
Also, how well your clothes fit and how you look in the mirror can be very telling.
Unless your weight has been stuck at the same point for more than 12 weeks, you probably dont need to worry about anything.
A weight loss plateau may be explained by muscle gain, undigested food, and fluctuations in body water. If the scale doesnt budge, you might still be losing fat.
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Drinks To Consume On A Keto Diet
Your best choices for alcohol on the keto diet are going to be neutral spirits, such as whiskey, vodka, tequila, rum, gin, brandy, and cognac. Be mindful to watch out for flavored options, as they can contain added sugars. Most of the hard liquors contain carb sources, but the sugars have been converted to ethyl alcohol during the stages of distillation and fermentation. This means hard liquors are alcohol and water. These options are less likely to spike your blood sugar levels than beer or cocktails would.
-Be mindful while consuming wine on the keto diet. There are certain brands out there that are doing great things for people who are wine lovers and keto-dieters at the same time. There are several low-carb options that dont deal on the taste. Typically, dry red wines are the safest choice, but just check the labels and remember consume only in moderation!
Whiskey is a long-term favorite around the world. It contains zero carbs. So, whiskey is a perfect option for your keto diet.
- Naturally-Sweetened Diet Sodas
- A squeeze of fresh lemon or lime juice
Dont consume too many flavored spirits: you need to avoid sugary drinks such as mixed drinks and cocktails mindfully. Most beers are very high in calories and are full of carbohydrates so make sure you choose the suitable one.