Month: September 2019

From not being able to fit into the clothes of your choice to low confidence levels, being overweight is a battle one fights daily. It not only changes the way you appear in the mirror but also transforms your closest relationships. But most of all, it is heartbreaking to see the number on the weighing scale going up, while you stand and stare helplessly.

19-year-old Anshul realised that he needed to do something about his weight if he wanted to lead a happy and fulfilling life once again. Read his inspiring weight loss journey:

Name: Anshul Pokharna

Occupation: Student

Age:19 years


Highest weight Recorded:115 kgs

Weight lost: 60 kgs

Duration: 21 months

The turning point: I still remember the date vividly. It was on March 18th, 2017 that I stepped on the weighing scale and saw that my weight had reached a massive 115 kilos. I could not believe my eyes and felt like a complete failure.

I realised that my habit of finding solace in eating an enormous amount of food was the reason I had reached this point in my life. The worst part? I was not able to fit into the clothes of my choice as well. That was the point I decided to take charge of my health and joined a gym.

My breakfast: I start my day with a cup of black coffee and I keep switching my breakfast menu. My ideal breakfast consists of protein shake, a portion of chocos/oats and a multivitamin tablet.

My lunch: Soya chunks and scrambled cottage cheese (paneer bhurji) with lots of green vegetables

My evening snack: A glass of milk and cheese sandwich

My dinner: A portion of rice, a bowl of dal and protein shake


I indulge in: I wouldn’t promote the usage of the word ‘cheat’ to a meal as it carries negative connotations to it and makes people feel guilty after having it. I believe in the concept of refeed meal which my mentor decides for me. I prefer having whole wheat flour halwa cooked by my mother.

My workout: I make it a point to work out at least 6 times a week. I focus on compound lifts and do HIIT after weight training.

Low-calorie recipes I swear by: I have my very own chocos shake recipe which I vouch on. Here is how you can make it:

Ingredients

30 grams chocos

1 scoop whey

5 almonds

100 ml of milk

Blend them until smooth and frothy

Fitness secrets I unveiled: I have realised that calorie is the king. No diet will work until and unless it puts you in a calorie deficit. Once you are in a calorie deficit all you need is patience, consistency and discipline to lose weight.

How do I stay motivated? In just 21 months, I have lost 60 kilos and gained some muscles as well. My clothing size dropped from XL to Medium. I was thrilled to wear what I wanted and felt good about myself again after a long time.

The happiness I felt from the progress was stronger than my excuses. It became addictive to work out regularly, especially when I started seeing the results.

What shape do you see yourself 10 years down the line? I aspire to compete as a professional powerlifter.

What are the lifestyle changes you made? I made a couple of changes and followed them pretty strictly. I started eating my meals on a fixed time, waking up on time and exercising regularly.

What’s the most difficult part of being overweight? The sad truth about being overweight is that you don’t really fit anywhere; not even in the clothes of your choice. I had stopped going to parties because I felt that I did not look good. I used to think that I am worthless as I had lost a lot of friends because of this. Additionally, I used to get tired pretty easily and did not want to work.

What was the lowest point for you? It actually took me years to go from a nobody to reach where I am today. Anyone who understands even a bit about fitness will know how difficult it is to lose fat and gain muscles naturally.

In the last 21 months, there came a point when my progress had stopped and I had hit a plateau and gained back 10 kgs. It was really heartbreaking for me.

Lessons learned from weight loss: Post my weight loss, I’m a completely changed person. I have learned that if you have patience, consistency and are disciplined, you can achieve anything.

If you too have a weight loss story to share, send it to us at toihealth1@gmail.com

Origins of Keto Diet

The history of the keto diet dates back to 1920s and 30s when it was used as a popular therapy for epilepsy, developed to provide an alternative to non-mainstream fasting. Fasting had demonstrated to be successful in helping patients with epilepsy. The diet was later abandoned due to the introduction of new anticonvulsant therapies.

The role of fasting as a treatment of disease was known to mankind first thousands of years ago detailed in studies done by ancient Green physicians and ancient Indian physicians. An early treatise in the Hippocratic Corpus, “On the Sacred Disease,” describes how alterations in diet played a role in epilepsy management. The idea of fasting was also popularised in the early 20th Century by Bernarr Macfadden as a means of restoring health.

About the Keto Diet

The ketogenic diet is a special low-carb, high-fat diet that allows the body to produce small molecules called ketones. This is an alternative fuel source for the body, used when blood sugar (glucose) is in short supply.

This carb reduction forces your body to rely on fats for its main energy source instead of glucose — thee process known as ketosis. Some keto diet benefits include:

• Lose Weight
• Burn Fat in Trouble Areas
• Get into Ketosis Fast
• Burn Fat for Energy
• Better Brain Health
• Faster Recovery from Exercise
• Maintain Lean Muscle
• Improves heart health

Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source and insulin is produced to process the glucose in your bloodstream by taking it around the body. Other benefits include

• Low-Carb Diets Reduce Your Appetite
• Low-Carb Diets Lead to More Weight Loss at First
• A Greater Proportion of Fat Loss Comes From Your Abdominal Cavity
• Reduced Blood Sugar and Insulin Levels

Adopting Keto Diet

Research has shown that adopting this low-carb, high-fat diet can promote fat loss and even improve certain conditions such as type 2 diabetes and cognitive decline. The most important thing to know before embarking on the ketogenic diet is that you need to keep your carb intake under 30 grams total per day.  And although this can be difficult, the results are very noticeable if you take it seriously and stick to these percentages.

In a keto diet food percentages are:

• fat: 70%-80%
• protein: 20%
• Carbs: 5%

The protein content will be about 0.8 times your lean mass every day. For example, someone who weights 150 with 30% body fat has about 105 pounds of lean mass, so the person would shoot for 84 grams of protein each day.

There are some great metabolic changes initially with this diet. Shredding excess weight improves, such as insulin resistance, high blood pressure, and elevated cholesterol and triglycerides. It is true that fat oxidation does increase due to the body adapting to the higher dietary fat intake. However, fat oxidation and losing body fat are two different processes. When fat oxidation is higher it does not necessarily mean that there will be a reduction in body fat. Overall calorie intake and calorie burn will be the main determinant in fat loss.

Foods to eat:

• Fish and seafood.
• Low-carb veggies.
• Cheese.
• Avocados.
• poultry.
• Eggs.
• Nuts, seeds and healthful oils.
• Plain Greek yogurt and cottage cheese.

Foods to Avoid:

• Beans, peas, lentils, and peanuts
• Grains, such as rice, pasta, and oatmeal
• Low-fat dairy products
• Added sugars and sweeteners
• Sugary beverages, including juice and soda
• Traditional snack foods, such as potato chips, pretzels, and crackers
• Most fruits, except for lemons, limes, tomatoes, and small portions of berries
• Starchy vegetables, including corn, potatoes, and peas
• Trans fats, such as margarine or other hydrogentated fats
• Most alcohols, including wine, beer, and sweetened cocktails

Keto diet as you can see has many restrictions, which is why it’s ok to accompany with keto shakes or keto supplements. We know how difficult it can be to restrict yourself from so many foods. But sticking to the diet can pay off greatly.

Keto Supplements

These are known to aid ketogenic dieters. Ketone supplements are not anything new for 2019, but they have been increasing in popularity over the past couple of years. Popular talk show host Dr Oz, has featured these supplements in numerous segments on his talk show. Revealing how ketones can help individuals in losing weight.

Main Ingredients in Dietary Valley Keto

• BHB;– It is an amazing and primary ingredient in every keto based product. This ingredient plays an important role in operating ketosis process. Without this ingredient every keto based product is useless.
• Raspberry ketones;– These ketones are helpful in cutting down excess fatty layers. It also increases the metabolic weight in order to improve fat burning process.
• Garcinia cambogia;– This ingredient is so popular in improving the metabolism system. It includes HCA that helps to control on eating habits. In fact, it is also responsible for slim and healthy body.

Dietary Valley Keto Ingredients contains Beta-hydroxybutyrate. BHB is the first substrate that kicks the metabolic state of ketosis resulting in energy.

Dietary Valley Keto Claims and Warrants

Everything has a disclaimer to it, so nothing has been fully tested in clinical trials. But the organization explains the importance of the keto diet and argues that users on their supplement can expect to experience dramatic weight loss. However, with the absence of definitive and dedicated studies on this particular supplement, these claims are difficult to corroborate.

Dietary Valley Keto Conclusion

While the listing for Dietary Valley Keto has a high number of positive reviews, its hard for us to say these are all legit product reviewers. Some may be, some may not be.

The organization requests fairly cheap prices for their supplement compared to others on the internet. As always consumers who try these supplements are encouraged to review the product online, so that they can add to the existing research-base for keto supplement products and companies.

Update Incoming!

We will try and email the Dietary Valley Keto support team to find out more information and bring transparency to this ketone weight loss supplement. Be sure to check back on our website for updated information on Dietary Valley Keto.

To help you reach your weight loss goals, we suggest you read our guides that link to the top products that are currently on the market; Superfood drinks, detox cleanses, prebiotics, and the best fat burners.