Facts About a Keto Diet

The keto diet is a healthy, low carb, high fat and moderate protein diet. This diet is helpful in which improving the body’s metabolic processes. It is also useful in reversing the body functions. This diet has become very popular due to its numerous health benefits. For instance, it has helped many people in managing their weight.

insulin-blood sugar

Your body will enter ketosis state when you start eating a diet that has small amounts of carbohydrates and high amounts of fats. In this state, the body burns ketones to produce fuel, thereby providing numerous physiological benefits for the body. Sugars are converted into glucose by the body. This, in turn, makes the body to produce more insulin. High production of insulin can lead to a condition known as insulin resistance. The presence of glucose in the body can inhibit the fat burning process. This means that you should replace carbohydrates with fats.

Ketogenic Diet Macronutrients

This diet has different percentages of protein, fat, and carbohydrates. Outlined here below is a macronutrient breakdown for a keto in percentages.

  • Calories from fats- 70-80%
  • Calories from protein-20-25%
  • Calories from carbs-5-10%

It is possible to break down these percentages into grams. You should this as a guideline. The macronutrient goals of different individuals depending on one’s lifestyle. A keto macro calculator can help you in calculating your specific macronutrients.

Protein Intake

Protein is taken to prevent muscle mass. Proteins are essential for the body. In general, you should consume about 0.8 g of protein for every pound of your lean body mass. Taking too much protein cannot affect your ketone levels or raise your blood sugar. High protein intake is highly recommended. You can obtain proteins from meats and dairy products.

Fat Intake

olive oil

Fats are the cornerstones of a ketogenic diet. More than 70% of the calories are obtained from the fat burning process. Individuals who consumer about 2,000 calories on a daily basis should consume about 177g of fats. Remember that fats are the primary sources of nutrition. This means that you should source healthy, high-quality fats. Some of the recommended sources of healthy fats include grass-fed butter, nuts, ghee, olive oil, coconut oil and avocado oil.

Carbohydrate Intake

You should consume about 25 -50 g or cars on a daily basis. Individuals who are very active can remain in ketosis by consuming about 80g of carbs. Increasing the intake of carbs can help them in obtaining the recommended calories from carbs.


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Small Business Marketing Tips Ideas

You could be thinking that your small business will never grow. It is small and after all, that is where it will always remain. If that is your line of thought, you got it all wrong. Read about the big multinational companies and brands you know of today, and you will be shocked how small they began.

Yours too could be a story of success if you know how to market your small business. And to get you on the path to greatness, here are small business marketing tips:

1. Have a plan

Opportunities do not just come; you have to look for them. You should know where you are right now and where you want your business to be in a year or so. Such a plan will give you the impetus to grow. With a good plan, you will have somewhere to reference just in case you missed on something.

2. Go mobile

It is time you let your business be where your customers are. Millions of customers are using their mobile devices around the clock. Another lot is jumping into the mobile world in every day. It is time you drove your business into the mobile world. If you have a website, make it accessible to mobile users. A blog would be an added advantage as you can easily tell people about your small

3. Go full circle with social media

There is a mammoth opportunity for social media. Almost everyone with a phone is on social media. Imagine getting a small portion of those spending countless hours on social networks. You could chart your way into the networks and expose your small business. Take advantage of Facebook, Twitter, Instagram, LinkedIn and an entire lot of social networks.

This will give you an equal opportunity to compete with the big brands in your niche. It is a fair game, and you can effortlessly grow your business.

4. Develop great and current marketing content

It is not about time you dismissed content marketing. It will keep your small business in the fold of being visible to the right people. You should strive to create great content and keep it current. Let it not all be about you and your business; you should also provide useful content that will help customers solve some daily problems.

5. Get involved with the locals

Business MarketingIt is always said that charity begins at home. Therefore, if you want your small business to cross borders and win over far away customers, you have to start with the locals. Do something for the residents of where your business is. It could be helping a few needy students or giving an internship to a student. That is all you need, and everyone will be talking about your business.

As you can see, it is not hard marketing your small business. You only need to know where people are and the best way to reach to them. It does not matter you start small; you will at one time get there. Now that you know some of the tips to convert people into actual customers do not wait. Act today and let the world know of your small business.…

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Vehicle Maintenance Tips for Beginners

For anyone, it is a great stride when you buy your first car. It is a big milestone you have to be proud of. This one is a dream come true for many people. And while this should make you feel accomplished, it comes with a set of responsibilities. One such is maintaining your vehicle to remain in great shape.

Being a first-time vehicle owner, it will not be easy to know what to do and not to. This is why this post is all about vehicle maintenance tips for beginners.

Oil changing

Your engine oil is not meant to last forever. A time will come when you have to change it. To reach here, you have to know how to gauge the health of your oil before you decide it is ready for a change. You should be changing your oil after every 600,000 to 800,000 miles. Depending on the condition of your vehicle, the change would be earlier than this.

For the beginning, you may not be comfortable doing the change. Your trusted auto mechanic should be able to help you with the process. You can learn with time and be doing it on your own.

Engine tune up

Well, to keep your vehicle moving and performing at the top, you will need the engine to be at its A-game. This is why engine tune-up is part of the regular vehicle maintenance. This one you cannot do on your own; you should leave it to the experts.

Tire care

car tyreIf there is one thing you should never neglect are the tires of your vehicle. You should keep checking their pressure and treads to make sure they are roadworthy. If it is replacement they need, you should be able to do just that.

With season changes, you have to make sure your tires are ready for the challenge. For the cold seasons, winter tires will be the best for the roads. For the rest of seasons, you can rely on all-weather tires.

Brake system maintenance

One thing that could save you from an accident is a good braking system. You need them in perfect condition all the time you are on and off the road. The brakes should be checked for any worn parts, lubrication and any other care they may need. As long as you have your brakes on the check, you can rely on them when road test becomes tricky.

Transmission maintenance

There is one thing that moves your vehicle; transmission is what keeps your vehicle moving. It is logical that you take good care of your vehicle’s transmission. There are fluids and parts that need to be checked. You have to keep up with the checks, and your transmission will be giving all you need to keep your vehicle on the road.

Do not let your first vehicle be plunged into endless problems. You need to take good care of it, and you would never regret your decision to buy it. Since you now know what it takes to maintain your vehicle, you had better give it what it deserves.…

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