Essential Oils as Remedies for Pain: Does it Work?

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Essential oils are plant extract made by pressing or steaming various parts of plants such as flowers, leaves, bark, herbs, and rinds to capture the compounds. It takes several pounds of plants to produce a bottle of essential oil. Essential oils are mainly used for creating a relaxing scent in the room, but it can be great remedies for pain too.

Essential oils don’t work for everyone, but there’s no harm in trying since it is made of natural materials.

Why use essential oils?

If medications aren’t easing your pain, then you might give essential oils a try as alternative remedies. Studies have found evidence that there are certain oils that can aid with the ailments such as:

  • headaches
  • inflammation
  • sleep disorders
  • respiratory problems
  • back pain

Additional research is needed to fully know how essential oils can work for your back pain, but there is no harm in trying it to your current pain management plan. Some people have shown to decrease reliance on ibuprofen or any other medications to relieve pain in just a month of using essential oils.

Essential oils as remedies for pain

Below are some essential oils that may help with pain relief:

Peppermint oil

Research suggests that peppermint oil can effectively manage irritable bowel symptoms – which usually causes bloating and abdominal pain. Peppermint oil has also been used to relieve tension headaches as well.

Lavender

According to studies, the lavender essential oil can help treat pain in children after a tonsillectomy. Children who inhaled a scent of lavender were able to reduce their reliance on medications post-surgery.

Research has shown that lavender essential oil can be an effective analgesic and antiinflammatory. Diluted lavender oil provides better pain relief than prescription medication such as tramadol.

Rosehip Oil

Rosehip oil contains polyphenols and anthocyanins, which can help reduce inflammation and joint pain, making it an effective treatment for pain management. Research has shown that rosehip oil and aromatherapy can effectively alleviate the pain caused by kidney stones.

How can you use essential oil for pain relief

The quality of essential oils in the market varies greatly. While you can benefit from pure essential oils, these can cost a lot. There are diluted ones which are less expensive but work just as well. Because the FDA doesn’t regulate it, you can’t actually tell what chemicals are in that bottle.

Therefore, be sure to use a carrier oil or dilute your chosen essential oil. Applying undiluted essential oil can cause inflammation and irritation.

You only need to apply a few drops of essential oil. The dose can vary, but the recommended is ten drops of essential oil for every teaspoon of carrier oil.

Before you use essential oil, do a skin patch test first to check how it affects your skin. If you do not experience any irritation or discomfort within 24 hours, it should be safe for you to use.

You can use essential oils as a massage oil, by inhaling it or add it to your hot bath.

How to Save Money on Keto Recipes

People often think that keto recipes are expensive. It is possible to make keto recipes without seeing a substantial increase in your expenses.

Remember that you aim to restrict carbohydrates, eat a moderate amount of protein, and adjust fat consumption to help you lose weight. Eating more protein can keep you satiated for longer, which means you can longer go between meals. But protein-rich foods tend to be relatively expensive, especially if you’re on a budget. Here are some money-saving tips for you:

Create a Keto budgeting plan and stick to it

Making smart decisions about your money can be challenging when you don’t have a plan. Many grocery stores and online stores are always tempting you to buy more stuff than you don’t need. If you have a budget plan and stick to it, you’ll have a better chance of resisting those deals that you don’t plan to add on your keto recipe, but only because they’re on sale.

Planning will take up your time and energy, but it is worth it in the long run. With proper diet and budgeting, you’ll lose weight and save a lot of money in the long run.

To give you a better idea, here’s how to start a budget plan:

Create your meal plan and grocery list every week. Look for keto recipes that you can make in bulk for the upcoming week, then create a shopping list based on those ingredients. It is a great way to make sure you won’t spend more cash than needed, but it also helps in achieving your weight loss plan.

Cut your costs by skipping meals. You can decrease your food expenses by following an intermittent fasting plan. Intermittent fasting is skipping a meal or two per day. Replace your bacon and eggs every morning with an unsweetened coffee or tea. This meal skipping strategy will help reduce your expenses and cut your body fat without having to spend money on complicated keto recipes.

Take advantage of special offers or sales to guide with your meal planning. Before you plan on what to focus on what keto recipes you want for the week, check out what’s on sale on your local grocery store or online. Combine the items you bought on sale with your keto recipes, leftovers, or any foods to help with your weight loss plan. With this strategy, you’ll be able to create amazing meals while reducing your grocery bills.

Below are other money-saving tips:

Instead of buying pre-chopped chicken, buy a whole chicken, and cut the pieces yourself.

Keep your recipe simple. The fewer ingredients you need, the less money you’ll be spending on ingredients.

Cook in bulk. Cooking for breakfast, lunch, and dinner can not only spend a lot of time but also exhausts you quickly. Find keto recipes with large servings or double your serving, so you don’t have to buy as many ingredients and cook every day.

It is important to note that not all of the strategies above will work for everyone. So try out each approach and see what works.

4 Keto Breakfast Recipes You Need to Try

Pancakes, waffles, and bagels are among the best things to eat during breakfast, but if you are following a keto diet, you have to swap these and focus on low-carb, high-protein, and high-fat options. Luckily these keto recipes below are excellent keto recipes to try out on your next breakfast.

Classic Bacon and Eggs

This recipe is a no-brainer and is one of the best keto breakfasts. Enjoy as many eggs as you like without feeling any guilt.

Instructions:

  1. Fry the bacon in a pan on medium heat until crispy. Set aside. Leave the rendered fat in the pan.
  2. Fry eggs in the pan. Place the container in medium heat and fry your eggs in bacon fat.
  3. Cook the eggs the way you like it. If you want sunny side up, leave the eggs to fry on one side and cover the pan with a lid to make sure the top part is cooked. For eggs cooked over easy, flip the eggs then cook for another minute.
  4. Salt and pepper to taste.

Keto Pancakes

This 6-ingredient low-carb pancakes are easy to make, fluffy, and are so delicious.

  • 1/4 tsp Sea salt (optional)
  • 1 1/2 tsp Vanilla extract (optional)
  • 2-3 tbsp Erythritol (or any sweetener of choice)
  • 1 tsp Gluten-free baking powder
  • 1 cup Blanched almond flour (blanched & finely ground)
  • Five large Egg
  • 1/3 cup unsweetened almond milk (or any milk of choice)
  • 1/4 cup Coconut flour
  • 1/4 cup Avocado Oil (or any neutral tasting oil)

Instructions:

  1. Whisk all the ingredients in a bowl until it is at almost the same consistency like a pancake batter.
  2. Preheat the oiled pan over low to medium heat. Drop the batter into the pan to form circles. Cover the pan with a lid and cook for 1 to 2 minutes until you see bubbles. Flip and cook for another 1 to 2 minutes until brown.

Keto Fat Bombs

Keto Fat bombs are low-fat, no-bake treats that are typically made of coconut oil, nut butter, cocoa powder, avocado, and a little sugar. If you’ve wanted to eat fudge for breakfast, these are guilt-free fudge.

  • 1/4 cup melted coconut oil
  • optional, I like to add 1/8 tsp salt
  • 1/2 cup nut butter of choice or coconut butter
  • stevia to taste, or 1 tbsp liquid sweetener of choice
  • 1/4 cup cocoa or cacao powder

Mix all the ingredients until smooth. If it’s too dry, pour in additional coconut oil. Pour the contents into a small ice cube container or a mini cupcake tin. Freeze to set. Enjoy!

Baked Avocado Boats

Baked avocado boats are a delicious and excellent way to start your day. These baked avocado eggs are easy to make but are packed with nutrition. Here’s how to make one:

  1. Wash and cut the avocados in half. Remove the pit and scoop a bit of the avocado contents to fit an egg into it.
  2. Carefully crack the eggs into the avocado’s well. Be careful not to break the yolk.
  3. Season the stuffed avocado with salt and pepper.
  4. Bake the avocados for 7 minutes. Then top with cheese. Bake again according to how you want your eggs done.
  5. Serve and Enjoy!

3 Quick and Easy Keto Lunch Recipes

Have you run out of keto recipes to try for your next lunch? Here we rounded up some of the yummiest keto recipes we found on the internet are full of flavor and nourishing fat. Whether you are craving for hearty meat, soups, and smoothies, these recipes are a must-try!

Paleo Baked Meatballs

Baked meatballs are the perfect lunch for busy people. They take only a few minutes to prepare, and you can easily make as much as you like.

Ingredients:

  • One teaspoon salt
  • Two tablespoons grass-fed ghee
  • 1 1/4 pounds pastured ground beef
  • Optional: One teaspoon crushed red pepper flakes
  • 1/2 medium yellow onion, minced
  • Two garlic cloves, minced
  • 1/4 cup fresh rosemary, roughly chopped
  • 1/2 teaspoon pepper
  • One tablespoon apple cider vinegar

Instructions: 

  1. Preheat the oven to 350 degrees.
  2. Place all the ingredients for the meatball into a mixing bowl. Mix until all the ingredients are combined.
  3. Line the baking tray with parchment and roll it into little balls. Roughly a tablespoon of the mixture is enough for one meatball.
  4. Place the rolled mixture into a parchment then bake for 20 minutes or until cooked.
  5. Serve warm or allow it to cool by placing the meatballs in an airtight container in the fridge.

Keto Salmon Poke Bowl

This nutrients-packed keto recipe is made from fresh salmon, shredded cabbage, radishes, cucumber, avocado, and herbs. It’s a quick and easy lunch that is ideal for hot days and warm weather. The low carb, high-fat contents of this recipe can keep you satiated and fueled for hours.

Ingredients:

  • One teaspoon of Black Sesame Seeds
  • 4 ounces of Cucumber, sliced
  • One small Radish, thinly sliced
  • One teaspoon of Sesame Seeds
  • One tablespoon of Sesame Oil
  • 8 ounces of Fresh Salmon, skinless and deboned
  • Two tablespoons of Keto Sesame Mayonnaise
  • One teaspoon of Tamari Sauce
  • 2 cups of Cabbage, shredded (we used a mixture of Red and White Cabbages)
  • ½ an Avocado, diced
  • ¼ cup of cilantro
  • Pinch of Salt

Instructions

  1. Cut the salmon into cubes and place them in a blow.
  2. Add tamari, salt, and sesame oil. Set aside to marinate.
  3. Prepare the cabbage, radishes, avocado, cucumber, and cilantro into two bowls.
  4. Top with the marinated salmon, drizzle with sesame oil, mayonnaise, and sprinkle with sesame seeds.
  5. Serve and enjoy!

Buffalo Shrimp Lettuce Wraps

This low-carb lunch is very flavorful, fresh, and quick to make.

Ingredients:

  • 1/4 red onion, finely chopped
  • 1/4 tbsp. butter
  • 1 tbsp. extra-virgin olive oil
  • Kosher salt
  • Freshly ground black pepper
  • 1/4 c. hot sauce, such as Frank’s
  • 1/2 c. blue cheese, crumbled
  • One head romaine leaves separated, for serving
  • 1 lb. shrimp, peeled and deveined, tails removed
  • One rib celery, sliced thin
  • Two garlic cloves, minced

Instructions:

To make a buffalo sauce:

Place the butter in a small saucepan in medium heat to melt. When the butter has completely melted, add garlic and cook for 1 minute or until fragrant. Add hot sauce and stir to combine the ingredients.

To make a shrimp:

Place the shrimp in a large skillet over medium heat—season with salt. Turn off the heat, add buffalo sauce and toss it to coat the shrimp.

Assembling the wrap:

Add a small scoop of shrimp to the center of the romaine leaf. Top with onion, celery, and blue cheese.

The Best Keto Dinner Recipes You Need to Try

If you want to eat all the cheese, eggs, and bacon you want without the guilt, these keto recipes are a must-try on your next dinner. You don’t need carbs to care for a delicious and comforting meal for your family. Check out these recipes:

Avocado Greek and Salad

Avocado Greek and Salad is a tweak of the traditional Greek Salad. It is loaded with vegetables, avocados, cucumber, olives, and onion—the best salad for dinner or for any meal.

Ingredients:

The Dressing:

  • Two teaspoons dried oregano (plus extra to serve)
  • One teaspoon minced garlic (or one large garlic cloves, minced)
  • 1/4 teaspoon salt
  • ¼ cup olive oil
  • Two tablespoons red wine vinegar

For The Salad:

  • Four vine-ripened tomatoes, cut into wedges
  • One large avocado, diced
  • ½ red onion, sliced thinly
  • 7 oz | 200 g good quality creamy feta cheese, cubed
  • One green pepper (capsicum), deseeded and sliced
  • One large cucumber halved lengthways and sliced
  • ½ cup (3 oz | 80 g) pitted Kalamata olives

Instructions:

  1. Mix the ingredients for the dressing in a jar.
  2. Mix all the ingredients for the salad in a large bowl. Toss with dressing. Toss with salt to taste and sprinkle with oregano. Serve and enjoy!

Chicken Meatballs and Cauliflower Rice

This recipe puts all our cravings to rest. It is a lean dish that doesn’t sacrifice flavor.

Ingredients:

Meatballs:

  • Two garlic cloves, minced
  • One tablespoon Dijon mustard
  • ¾ teaspoon kosher salt
  • One tablespoon extra-virgin olive oil
  • 1 pound ground chicken
  • ¼ cup chopped fresh parsley
  • ½ red onion
  • ½ teaspoon freshly ground black pepper

Sauce:

  • 1¼ cups chopped fresh parsley, divided
  • One cauliflower rice
  • One 14-ounce can coconut milk
  • Red pepper flakes, for serving
  • Four scallions, roughly chopped
  • Kosher salt and freshly ground black pepper
  • Zest and juice of 1 lemon
  • One garlic clove, peeled and smashed

Instructions:

To make the meatballs:

  1. Preheat the oven to 370 degrees Fahrenheit. Line the baking sheet with aluminum. Spray with non-stick spray.
  2. In a medium-sized pan, heat the olive oil over medium heat. Saute the onion until tender. Add garlic and saute until fragrant.
  3. Transfer the onion and garlic to a medium bowl. Stir the chicken, parsley, and mustard then season with salt and pepper to taste. Form the mixture in 1 tablespoon-size ball then transfer to the baking sheet.
  4. Bake the meatballs until firm, 17 to 20 minutes.

To make the sauce:

Combine parsley, coconut milk, scallions, lemon zest, garlic, and lemon juice in the food processor. Process until smooth. Season with salt and pepper to taste.

Top the meatballs with red pepper flakes, parsley. Serve with cauliflower rice and sauce.

It goes without saying that dinners should be the easiest of them all because you neither have the time or energy to spend a lot of time in the kitchen. That is why these recipes are excellent for people who just want to get done with it and eat. These are the best low-carb keto recipes for dinner that you could hope for. So go on, give these a try on your next dinner with friends and family members.

3 Quick Keto Recipes for Perfect as Snacks

A ketogenic diet is not that hard. Although it can take a lot of work to prepare keto recipes, having keto snacks available when you’re hungry can make a difference between sticking to the diet, and succumbing to temptation. You can’t just walk into a restaurant or stores to grab yourself some snacks, so here we have a list of the best keto recipes for snacks.

Nacho Cheese Chips

Did you know that you can turn a single slice of cheese into a cracker? This keto recipe is a great way to curb your cravings to potato chips.

Ingredients:

  • 2 tsp. taco seasoning
  • 1 (8-oz.) package sliced cheddar (preferably Sargento)

Instructions:

  1. Preheat oven to 250 degrees Fahrenheit, then line a large baking sheet and parchment paper.
  2. Cut each slice of the cheese into nine squares and place in a medium bowl.
  3. Add taco seasonings then toast to coat.
  4. Lay the cheese in an even layer making sure the cheese won’t overlap one another on the prepared baking sheet. Bake until crisp and golden brown for 40 minutes. Let it cool for 10 minutes then remove it from the parchment paper.

Keto Ice Cream

This keto-friendly ice cream is creamy, flavorful, and barely sweet. The coconut milk is decadent enough to have that same ice cream taste.

Ingredients:

  • Four scallions, roughly chopped
  • One 14-ounce can coconut milk
  • Red pepper flakes, for serving
  • One garlic clove, peeled and smashed
  • Zest and juice of 1 lemon
  • One cauliflower rice
  • 1¼ cups chopped fresh parsley, divided
  • Kosher salt and freshly ground black pepper

Instructions:

  1. Chill coconut milk for at least three hours.
  2. To make a whipped coconut: place the coconut cream into a large bowl. Use a hand mixer to beat the coconut cream until the consistency is creamy. Set aside.
  3. To make the whipped cream: In a separate bowl, beat the heavy cream until soft peaks form. Beat in vanilla and sweetener.
  4. Fold whipped coconut into the whipped cream then transfer the mixture in a loaf pan.
  5. Freeze for about five hours or until solid.

Keto Cheese Roll-Ups

This keto recipe is fast and very easy to make. It’s impossible to resist this flavorful, but nutritious snack.

Ingredients:

  • 8 oz. cheddar cheese or provolone cheese or Edam cheese, in slices
  • 2 oz. butter

Instructions:

  1. Place the cheese on top of the cutting board.
  2. Slice butter along with cheese or cut thin pieces of it with a knife.
  3. Cover every cheese slice with butter and roll-up. Serve and enjoy!

Keto French Toast

Keto French Toast is a keto-friendly version of the french toast that we all love.

Ingredients:

  • Mug bread
  • 2 tbsp almond flour
  • One pinch salt
  • Two eggs
  • 1½ tsp baking powder
  • 2 tbsp coconut flour
  • 1 tsp butter
  • 2 tbsp heavy whipping cream

Batter

  • Two eggs
  • 2 tbsp butter
  • ½ tsp ground cinnamon
  • 2 tbsp heavy whipping cream
  • One pinch salt

Instructions:

  1. Put butter in a large mug or glass dish.
  2. Mix all the dry ingredients in the mug with a spoon or fork. Crack the egg and stir the cream. Combine until smooth, and there are no lumps.
  3. Microwave in 700watts for around 2 minutes. Check if the bread is done in the middle. If not, microwave for another 30 seconds.
  4. Let it cool and remove it from the mug. Slice the bread in half.
  5. In a bowl, whisk together eggs, cream, and cinnamon with a pinch of salt. Pour the bread slices and let it soak. Turn around a few times to make sure the bread absorbs the mixture.
  6. Fry in butter. Serve and enjoy!

7 Things You Need to Know Before Trying Intermittent Fasting

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With intermittent fasting on the rise, almost anyone would want to try. Celebrities and influencers have tried it out and have garnered positive results. It’s not only easy and cost-effective, but you’ll see results in no time at all.

However, before you start this diet, here are some things you need to know first.

Figure out your goals

There are many potential benefits to intermittent fasting, so there’s no reason not to try it. However, you must set your goals first before trying this diet. Are you trying to reach a healthier weight? Are you looking to curb your cravings? Different goals lead to different plans; therefore, knowing what you hope to get from fasting will help you select the right strategy.

There is no one-size-fits-all solution

There are at least five major types of intermittent fasting, and those are intended to work with almost any routine. It is important to note that what may work for your friends or colleague may not work for you.

While some people can fast the whole day, others are more successful in the 16/8 fasting method.

Expect to fail, so try again.

Even if you’ve done your research, you might find that the one you have selected may not work for you. Don’t worry. You can try it again using a different method. Choose a method that will work for your daily routine. Going for a more aggressive 24-hour fasting may leave you irritable, and it may not work for your lifestyle. The method you choose must align with your routine.

Work your way up

You may have heard someone saying the warrior diet is the best alternate fasting method, but you do not need to jump to that immediately. The warrior diet involves only a 4-hour eating window and a very aggressive plan bound to fail, particularly for beginners.

Start with a shorter fasting plan and work your way up to the program if you succeed.

Listen to your body

There will be times where you want to eat, particularly in more aggressive plans. When you feel that you want to eat or feel very weak, listen to what your body says and eat. It’s not a rule that you have to follow all the time, and your health is the most crucial aspect of this type of diet.

Coffee and tea are allowed during the fasting period

It is OK to drink coffee or tea during the fasting window as these types of beverages contain only a small amount of calories. Coffee and tea suppresses your appetite and makes it easier to stick to your fast for the long term.

However, drink only tea and coffee without creamer, sugar, etc., as you’re likely to consume more calories, thus negating your goal to lose weight.

Fasting isn’t your “cure-all.”

While there are many benefits to adopting intermittent fasting, it is important to remember that it cannot magically solve all your health concerns. Like most of the diet methods, use it as a tool and expect to see benefits the longer you use it.

What is the 16/8 Fasting

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The 16/8 fasting or the 8 hours fasting is popular intermittent fasting that even celebrities and social media influencers attest to. By not consuming any meal for 16 hours and eating only during the 8-hour window, you can not only lose weight but also lower the risk of chronic diseases such as type-2 diabetes and obesity.

There are no restrictions on the types of food the person can eat during the 8-hour window. This flexibility makes the plan very easy to follow.

The problem with this method is that you’re not making decisions based on how full or hungry you feel, but rather on a restricted time window. The results can backfire in the long run if you’re not careful.

What is the 16/8 Diet?

The 16/8 diet is a type of intermittent fasting where you spend 16 hours a day consuming nothing but coffee, tea, water, any unsweetened beverages. The remaining 8-hour window is when you eat all your meals and snacks. Most people who do this by beginning fast hour after dinner and skipping breakfast. They eat their first meal at lunch or in the middle of the day. There are no food limits during the 8-hour eating window, but we suggest to follow a keto diet to improve better your chances of losing weight.

Is fasting for 16 hours healthy?

The goal of fasting for 16 hours is to reduce the oxidative stress in the body, which can decrease inflammation and reduce the risk of chronic diseases.

In theory, when youre fasting, your vital organs, digestive and absorptive hormones and metabolic functions are taking a break. Since our bodies secrete insulin to help absorb sugar, fasting is linked to having higher insulin resistance over time. High insulin levels can put us at risk for a whole host of diseases.

Is it good for weight loss?


Eating during the fasting period can help reduce the number of calories consumed it can also help boost metabolism. Studies have shown that men who followed the 16/8 approach for eight weeks while doing resistance training have shown a significant decrease in fat mass with no reduction to muscle mass.

In another study, researchers have found very little difference in weight loss between participants who have done 16/8 fasting to those who reduced their calorie intake. The dropout rate of the intermittent fasting group was also high.

Should you try it?


The choice is up to you. Before you consider this fasting method, there are a few things you need to know before you fully commit to this type of intermittent fasting.

During fasting hours, that not mean zero-calorie days. Aim for at least 25 percent of your daily calorie requirement. If your calorie requirement is 2000 calories, your fasting hours should not exceed 500 calories.

Feast hours doesn’t mean that you have to eat whatever you like. So don’t get too excited during feast hours as you might end up consuming more calories than your body needs; thus, negating your fasting period.

Focus on nutrient-rich foods during feast hours to ensure that you have adequate nutrient intake.

Everything You Need to Know About the Warrior Diet

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The Warrior Diet or the 20/4 diet is a form of intermittent fasting that involves consuming little to no food during fasting hours, and short periods of feasting hours. It is an effective way to lose weight and improve your energy levels and mental clarity.

What is the Warrior Diet?

The Warrior Diet is one of the many variations of intermittent fasting where you fast for 20 hours and eat as much food as you can during the 4-hour eating window. The Warrior Diet was created in 2001 by Ori Hofmekler, a former member of the Israeli forces. The diet is supposedly based on ancient Roman and Spartan warriors who eat very little during active days, then eat as much as they can at night.

How does it work?

This approach to intermittent fasting is also known as the 20:4 diet. Like the popular 16/8 diet, the Warrior Diet consists of daily feasting and eating window. However, the eating window of this type of diet is shorter and limited; therefore, you’ll have to eat as much as you can during the eating period.

You are free to eat whatever you want during the feasting period as long as you eat nothing during the fasting period. Compared to the 16/8 diet, it’s easier to fit your daily calorie intake for 8 hours rather than 4. Additionally, it’s more challenging to fast during the day in a Warrior Diet than it is to fast overnight in a 16/8 diet.

What are the benefits of the Warrior Diet?

Because you eat fewer calories than you normally would during the day by eating only during window hours, your weight will decrease at a faster rate compared to restricting calorie intake. When you shrink your eating window, you’ll benefit from decrease inflammation, manageable blood sugar, and decrease the risk of chronic diseases. But not everyone can benefit from this diet. What works for you might not work for others.

What are the side effects of the Warrior Diet?

The Warrior Diet is a restrictive and extreme form of intermittent fasting. It could lead to disordered eating if not done properly.

The diet also promotes binge eating during the feasting hours; therefore, it can lead to stomach distention or even heartburn. Some may become obsessive about the feasting hours, which can cause a person to develop harmful behaviors.

Getting 20 hours without food changes how your body uses fuel, and it can lead to decreased metabolism. This means if you stop the diet, you are likely to gain more weight.

If you experience fatigue and hunger during your fasting period, this type of fasting may probably not be a good fit for you.

Who isn’t fit for the Warrior Diet

The Warrior Diet may be difficult to apply for a long period of time, so cannot work for everyone. People who take medications which should be taken with food aren’t fit for this type of diet. Diabetic people should consult their doctor first because this type of diet can mess with your blood sugar levels.

Additionally, pregnant women, children or people who have been diagnosed with eating disorders shouldn’t try this diet.

Everything You Need to Know About Alternate-day Fasting

Alternate day fasting is another intermittent fasting method that may be beneficial if you want to lose weight. When you do alternate-day fasting, you are to fast every other day.

The process is simple: on fasting days, you are to consume a maximum of 25% (or 0 if you can) of your daily calorie intake. On non-fasting days, you eat whatever you like.

Alternate-day fasting shows promising results not only in losing weight but in body composition, inflammation, and has shown to reduce the risk of chronic heart disease.

What is Alternate-day fasting

Alternate-day fasting is a type of intermittent fasting approach. With this type of IF, you fast for one day and eat what you want the next day. Under this fasting method, you are only to restrict what you eat half of the time.

On fasting days, you are on a 0 to 25% maximum calorie diet. You can eat calorie-free beverages such as tea, coffee, or water, but it shouldn’t have sugar, creamers, or anything that may contain calories.

If you can’t stick to the minimum calorie diet, you can modify this method by consuming about 500 calories on fasting days or 20 to 25% of your daily energy requirements.

The good news is that on your feeding days, you eat whatever your hearts desire.

The total length of the fasting period is 36 hours. It may seem a lot, but remember, around 16hours of your fasting time is spent while you sleep.

Benefits of Alternate-day fasting

Studies have shown that alternate-day fasting is beneficial for weight loss. In a study among adults with overweight and obesity, it has been demonstrated that they can reduce 3 to 8% of their body weight in 12 weeks with their second week showing notable results.

Studies have shown that through alternate-day fasting and calorie restriction, harmful body fat, and the inflammatory markers linked to obesity are reduced.

If you combine endurance exercise with this intermittent fasting method, it can cause twice as much weight loss than with fasting and exercise alone.

It’s easier to stick to and produce better fat loss results, preserving more muscle mass.

What to eat for alternate day fasting

You don’t control the type of food to eat, only calories. But if you want to optimize your health, avoid foods that can affect your daily country intake. Healthy foods that don’t have sugar, trans fats, or artificial ingredients and eat only whole foods such as meats, vegetables, and fruits.

Who shouldn’t try alternate-day fasting

This type of fasting is not for everyone. If you’re stressed, lacking sleep, or doing intense exercises, you might not be able to handle alternate-day fasting. Also, consider your fat-adaptation. If you cannot utilize stored body fat, then this or any form of intermittent fasting will be excruciating.

Intermittent fasting is not recommended for nursing or pregnant women as the baby needs; it can get to be healthy.

Underweight people shouldn’t try it; the aim is to gain not lose weight.

Not everyone can try alternate-day fasting, but if you’ve tried some of the intermittent fasting methods and feel that it doesn’t work, you can try.