The Keto Diet, Military Diet, and Dukan Diet – Building the Best Body Ever

The Keto Diet, Military Diet, and Dukan Diet – Building the Best Body Ever

The keto diet, military diet, and Dukan diet have gained popularity in recent years as people try to find new ways to lose weight and become healthier. But which one works best? And are these approaches truly healthy? With these questions in mind, we’ll take a look at the similarities and differences between these three weight loss diets to help you decide which might be best for you.

What is a keto diet?

The keto diet is a low-carb diet that emphasizes high-quality proteins (including plenty of fish and seafood), healthy fats, vegetables that grow above ground (including leafy greens), nuts and seeds. Reducing your carb intake to such a degree will put your body into a metabolic state called ketosis. This will allow you to access stored fat for energy instead of carbohydrates. Here are some tips for getting started with a keto diet

What is the military diet?

The military diet is a low-calorie diet that encourages healthy eating. The diet was created by Walter Willett, M.D., Ph.D., who is an adjunct professor of nutrition at Harvard School of Public Health. The plan takes its name from the fact that it has been reportedly used by members of our armed forces to help them lose weight in preparation for weigh-ins and physical fitness tests.

What is the dukan diet?

The Dukan diet is a very low-carb diet (10 days) that encourages you to eat as much protein as possible. You stay on each of four different attack phases for two days before going on to your next phase. The goal is to get rid of all sugar cravings while eliminating fat stored in your body. Here are eight things you should know about it! 

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Can eating more chilli help with weight loss?

‘CHILLI HELPS ME BURN FAT’

Can adding pepper sauce to your meals really help you lose weight?

Do ‘good fats’ help your body burn more fat? There are many claims that certain foods such as chilli, green tea and coconut oil can aid weight loss by boosting metabolism or suppressing appetite. But  does the research stack up?

Dr Schenker says: Chilli Burning Fat

‘There have been some interesting studies on the potential of chillies to aid weight loss. Experiments in animals and humans show that eating a meal containing chilli increases energy expenditure and fat oxidation compared to the same meal without chilli. One recent study from Oxford Brookes University looked at the thermic effects of chilli and coconut oil (which contains a type of fat called medium-chain triglycerides, MCT). The researchers concluded that adding chilli and MCT to meals increases the thermic effect of food (the energy burnt when you digest food) by more than 50 per cent, which may, over time, help induce weight loss. This has led to suggestions that regular chilli consumption could help reduce obesity.

However, there are drawbacks: not everyone relishes the thought of a spicy breakfast and, for some, spicy food can cause unpleasant side-effects. The amount of chilli needed to have an effect is high– some studies used 30g per day.

Furthermore, the effect could be lost over time as the body adapts.

‘While there’s some scientific research looking at whether green-tea extracts can influence fat mass and weight loss, at present, there’s no solid proof consumption of green-tea extracts will improve weight loss to any meaningful degree.’

‘THE AMOUNT OF CHILLI REQUIRED TO HAVE AN EFFECT APPEARS TO BE HIGH’

‘Nice as it sounds, there’s no solid evidence that food or drinks are “fat burning” or “burn more calories”. Most “fat-burning” foods are not calorie-laden but don’t burn more calories per se. If you like chilli, there’s no harm in consuming a little more, but don’t expect miraculous results and don’t use it as an excuse to eat unhealthy food. In other words, a hotter curry does not mean a cake later!’

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Sunny Health & Fitness Mini Stepper with Resistance Bands

• TRACK YOUR FITNESS LCD monitor measures the steps time total and calories making your exercise more reasonable and effective
• TOTAL BODY Equipped with removable training bands this high-quality stepper tightens over 20 different core muscles and using low-impact aerobic exercise to help tone your chest back and shoulders
• HYDRAULIC DRIVE SYSTEM Built with a hydraulic drive system this workout machine provides a smooth stepping motion
• HEIGHT ADJUSTMENT Height adjustment knob adjusts the step motion height for either short bursts or long steps
• WIDE NON-SLIP PEDALS Large textured foot plates ensure a solid non-slip footing Height range will decrease with each counter-clockwise turn

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CROSSFIT AT HOME

Ready for yourWOD(workout of the day)? This CrossFit-inspired
workout will raise your pulse and get those muscles burning!

BURPEES

Reps: 10

Works: Quads, glutes, abs, shoulders and upper back

• Start with both feet on the floor, shoulderwidth apart (A).
• Bend your hips and knees, and place your hands either side of your feet (B).
• Jump both of your feet backwards so your body forms a straight line from your head to your heels (C).
• Jump both feet between your hands, and then jump into the air, arms overhead (D).
• Land in the starting position, ensuring that you maintain soft knees to prevent injury.

AIR SQUATS

Reps: 10

Works: Quads, glutes, calves,hamstrings, shoulders and core

• Begin in a standing position, feet shoulder-width apart, toes pointed slightly out (A).
• Keeping your weight on your heels, bend your knees and lower your bottom down and back, as if you’re sitting back on a chair.
• Reach upward and bring your arms to chest height, using your arms as a counterbalance (B). Push through your heels to come back up to standing.

    

JUMPING LUNGES

Reps: 10

Works: Hip flexors, glutes, hamstrings, calves and core

• Stand with your feet together, elbows bent at right angles.
• Lunge forward with your right foot (A), and then jump straight-up, switching your legs in midair, like scissors (B).
• Land back in a lunge position with your left leg forward (C) and repeat, switching legs again. To prevent injury, try to land as softly as possible.

DIAMOND SIT-UPS

Reps: 10

Works: Core muscles 

• Lie on your back and place your fingertips by your ears. Open your legs into a diamond shape (aka butterfly legs), so the soles of your feet are pressed together and your knees are out wide (A).
• Inhale to curl your torso up to sitting (B), then reach forward and tap the floor in front of your feet.
• Slowly lower back to the starting position.

KEEP THE INTENSITY HIGH AND REST PERIODS LOW TO REACH YOUR POTENTIAL.

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