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    Wild Blog — Lifestyle

    The Simplest Weight Loss Plan Ever

    The Simplest Weight Loss Plan Ever

    1. Cook your meals at home

    Cooking meals at home is the only way to control the quality of the ingredients you put in your body. It is how you avoid seed oils, article flavorings, dyes, and colors. It's also how you can avoid heavily processed foods that trick your brain into eating more of them (whole food doesn't do that).

    2. Eat protein with every meal

    Protein is the most filling macronutrient and helps regulate hunger hormones (1). So make sure to include a source of protein with every meal, such as eggs, meat, fish, dairy, legumes, or nuts.

    3. Avoid processed carbohydrates, including grains, starchy carbohydrates, and added sugars from your diet

    Processed carbs such as bread, crackers, pasta, cookies, and pastries raise blood sugar quickly, leading to fat storage. They are also the most processed and lacking nutrition foods you'll find on the market

    3. Take a 30-minute walk after each meal

    It is the simplest and most effective way to start losing weight. Walking is a low-impact cardio form with numerous health benefits (2). It will also help you move more throughout the day, which is essential for weight loss.

    4. Drink a glass of water before each meal

    Water helps your belly fill up, which makes the food you eat send signals of fullness to your brain. It will reduce overall calorie intake and slow your eating speed, which does the same.

    5. Sleep 8 hours a night (get sunlight first thing in the morning)

    Without enough sleep, your body will hold on to fat cells like a lion protecting a kill. Sleep is integral to letting your body rest and repair and recover, all of which use stored calories to rebuild tissue. It's also critical to reduce inflammation and high cortisol (stress), which leads to better operating metabolism.

    6. Lift weights 1-3 times a week (or do push-ups, squats, pull-ups)

    Building muscle increase metabolism because muscle is the most metabolically active tissue in your body. It feeds off stored fat cells. Building muscle should be your most important focus if you want to lose weight.

    7. Adhere to these principles with high consistency and watch as the weight falls off

    It's all about time and consistency. The more time + consistency you have, the faster you reach your weight loss goals. The more inconsistencies you have, which reset the clock each time you fall off, the more extended and more complex it will be to lose those unwanted pounds finally.

    Conclusion

    There are no shortcuts to weight loss. It requires hard work, dedication, and consistency. But if you stick to the plan, the weight will come off.

    Is The Atkins Diet Keto

    Is The Atkins Diet Keto

    Yes, the Atkins diet also has a version where you can get your carbs from ketogenic-friendly foods. It’s known as the “modified Atkins” diet (MAD) and has been proven effective for weight loss.

    What Is a Keto Diet?

    First off, let’s get some basics out of the way. You’ve likely heard of a low-carb diet before, and that’s basically what keto is. It just goes a bit further in that it obliterates the carbs.

    A ketogenic diet is a very low-carb diet (under 50 grams per day) that causes your body to enter a state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy, which is very helpful for weight loss.

    And not only does it help with fat loss, but it can also help reduce inflammation, improve energy and mental focus, and even aid in reducing acne. So it’s not surprising that more and more people are finding out about the keto diet and deciding to try it.

    How to follow the Atkins diet for weight loss

    The first step towards following the Atkins diet for weight loss is ensuring you eat appropriate calories. It can be challenging because Atkins, like other low-carb diets, is naturally a bit higher in protein, which can cause you to feel fuller throughout the day and result in a smaller portion of calories.

    The easiest way is to ensure you’re eating enough fiber. Fiber helps you feel fuller and maintains a healthy gut. It also has a negligible effect on blood sugar, so you can’t overeat it.

    Another thing to consider is your protein intake. Protein is an essential macronutrient that plays a crucial role in building muscle and keeping you full, but it can also be a bit more carb-heavy. Keeping your protein intake below the recommended 20% of your daily calories is essential if you're following a low-carb diet.

    The 30-Day Ketogenic Diet Plan

    The ketogenic diet is a high-fat, moderate protein, and low-carb diet. It’s very different from the Atkins diet, but they are both low-carb diets that can help you lose weight quickly. Because Atkins and the ketogenic diets are so other, we’ll focus on the ketogenic diet for weight loss in this article.

    The first step towards following the ketogenic diet for weight loss is ensuring you eat appropriate calories. It can be challenging because the ketogenic diet is naturally a bit higher in protein, which can cause you to feel fuller throughout the day and result in more negligible calories.

    The easiest way is to ensure you’re eating enough fiber. Fiber helps you feel fuller and maintains a healthy gut. It also has a negligible effect on blood sugar, so you can’t overeat it.

    Another thing to consider is your protein intake. Protein is an essential macronutrient that plays a crucial role in building muscle and keeping you full, but it can also be a bit more carb-heavy. Keeping your protein intake below the recommended 20% of your daily calories is essential if you're following a low-carb diet.

    Pros and cons of the Atkins diet

    Like all diets, the Atkins diet has its pros and cons. First, the pros:

    • The main pro of the Atkins diet is that it’s effective for weight loss. Many studies have found that low-carb diets like Atkins are just as effective as low-fat diets for weight loss as long as people stick to them.
    • Another pro is that it can help reduce certain health conditions such as diabetes and high cholesterol. It can also help improve mental focus and energy levels.

    Now the cons:

    • The biggest con of the Atkins diet is that it’s very restrictive. You can’t eat many common foods like bread, rice, and potatoes, making it very difficult to follow.
    • Another con is that it’s not healthy in the long term. Many people find that after a few months off the diet, their weight creeps back up, and they regain all the weight.

    Calories in Atkins products

    Most Atkins products are relatively low in calories. For instance, their chocolate peanut butter bar contains 170 calories per serving. A bag of their chocolate chip cookies clocks in at about 250 calories: so if you’re worried that you won’t be able to find something on Atkins that fits your dietary needs, don’t sweat it.

    Most of their products are low in calories and protein and make a great snack or meal replacement. One thing to keep in mind, though, is that while many of their products are relatively low in calories, they are also relatively low in protein. So if you are using Atkins products as part of a meal plan, pair them with other high-protein items to ensure you get enough protein daily.

    Final Words: Should You Go Keto or Atkins?

    Both diets will help you lose weight and improve your health, but they are very different diets that require different lifestyles. The Atkins diet is rigorous and has a lot of rules that may be difficult for certain people to follow.

    On the other hand, the ketogenic diet is more flexible and is a more sustainable way of living. It emphasizes eating natural, whole foods, so you can feel good about what you’re putting into your body.

    Overall, there isn’t a “better” diet. They both can help you lose weight, but they are very different. Which one is right for you depends on your personal preferences, lifestyle, and health goals.

    The Biggest Fat Loss Mistakes

    The Biggest Fat Loss Mistakes

    There are so many things that you can do to help you lose weight - from eating a balanced and healthy diet to exercising regularly. Here are a few of the most prominent mistakes people make trying to lose weight.

    Don't make it harder on yourself. Make it easier to lose weight. Here's how.

    Mistake #1: Not being consistent

    Cons inconsistency is one of the biggest mistakes people make when trying to lose weight. If you follow a diet or exercise program but start eating or exercising whatever you want and quitting halfway through, you will not be successful.

    You need to be consistent with your plan for it to work. One way to get consistent is to surround yourself with others trying to accomplish the same thing. Get an accountability partner or workout buddy.

    Mistake #2: Not tracking results

    One huge mistake people make with fat loss is not tracking their results. Not only does this make it difficult to see any progress, but it can also lead to frustration and disappointment if the weight loss does not continue as planned.

    You can avoid making these mistakes by keeping track of your weight, body composition, and fitness goals.

    Try apps, journal, digital notepad, whatever. Find a way you can track progress, how you feel, what you eat, then use that data to review regularly. What gets measured gets improved.

    Mistake #3: Not having a plan

    Many people start their fat loss journey with the idea that they'll lose weight "naturally" as they go about their day-to-day lives. But this isn't always the best approach. A proper weight loss plan will help you healthily lose weight and keep the fat off for good.

    Without a blueprint, knowing where to start and achieve your goals is impossible. A proper diet and exercise routine must be explicitly tailored to your individual needs, which means you must consider your age, sex, activity level, and more.

    Without a plan, it's also challenging to stick to your goals. If you're not sure what you should be eating or how many calories you should be consuming each day, it's easy to fall off track. And if you're not working out regularly, it's virtually impossible to see any progress.

    If you're serious about losing weight and keeping the fat off for good, invest in a weight loss plan from a professional trainer or nutritionist. They'll be able to provide you with specific instructions and help you reach your goals faster than ever before

    Mistake #4 Giving up too soon

    Giving up on your fat loss goals is one of the most common mistakes people make. It can be hard to stick to a diet and exercise regimen when you feel like you're not making any progress but don't give up on your fat loss goals yet. You may be making other mistakes that are sabotaging your efforts.

    This is especially true if you're struggling with weight loss because you may be eating more than is necessary or not getting enough exercise. If you have trouble sticking to a diet, it's essential to address those issues before trying to lose more weight.

    You may also lack motivation because you don't see immediate results. Try setting smaller goals that you can achieve over time and focus on regaining the weight you lost rather than trying to lose it all again. It can take a while for fat loss to happen, so don't get discouraged if it doesn't happen overnight.

    Finally, here are a few more fat loss principles to remember...

    You can't out-train a bad diet.

    You can't out-train a bad diet. Don't even try.

    Nutrition is the single most important factor for weight loss. So get the junk food, processed food, and high-carb, high-sugar foods out of your diet. Don't buy them. Don't keep them in the house. Stop eating out.

    Moving to a whole food way of eating has the largest affect on how your body looks and functions, and it will trump any other type of exercise you do when it comes to affecting your body composition.

    Muscles have everything to do with fat loss and weight loss.

    Muscles are a major player in fat loss and weight loss. Muscle burns energy, and more muscle mean your body will burn more calories even when resting. If you have more muscle, your body will require a higher level of calories to sustain it, which means you will burn more fat just by existing.

    This effect is known as metabolic adaptation, and it's one of the reasons why many fad diets and quick weight loss programs are doomed to fail. People often lose weight early on because their bodies burn muscle and fat, which doesn't last. They'll plateau and often gain the weight back because they don't have a long-term strategy for building up their metabolism and keeping it high.

    Cardio isn't magic for weight or fat loss.

    Cardio isn't magic for weight or fat loss. Excessive cardio will burn muscle and lead to weight loss, but that's not good.

    People often believe that the only way to lose fat is to burn more calories than they take in, and that's true. Excessive cardio, however, will cause your body to burn fewer calories, not more.

    Instead of burning fat, you'll be burning muscle and other tissues that require more energy to sustain than fat does. This is a common problem for people attempting to lose weight quickly. They often think that more cardio is better, but it's not.

    Conclusion

    The biggest mistake people make when trying to lose weight is focusing on the wrong things. They try to cut out all carbs and eat only protein, for example, or they deprive themselves of entire food groups to "clean up their diet." Each of these will bring you to a plateau in your results.

    The key to sustained longterm weight loss is building a lifestyle that has a lean body as a byproduct of life.

    So think long term and build those habits forever. Then fat loss will come naturally and it'll see easy.

    Fasting for beginners: The Fastest Way To Start intermittent Fasting

    Fasting for beginners: The Fastest Way To Start intermittent Fasting

    Intermittent fasting is all the rage these days, and for a good reason - it has been shown to have many health benefits. But if you're new to the world of fasting, knowing where to start can be a bit daunting.

    Luckily, this article will give you all the information you need to get started with intermittent fasting, including the fastest way to start so that you can see results quickly!

    What is intermittent fasting?

    Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It usually involves skipping meals for a set period of time, then eating normal-size meals during another set period.

    There are several different ways to do intermittent fasting, but the most common is the 16/8 method. This involves fasting for 16 hours and eating during an 8-hour window. For example, you could stop eating at 8 pm one night, then start eating again at noon the next day.

    Intermittent fasting has become popular recently as a way to lose weight and improve health. Some research suggests that it may help boost metabolism, burn fat and reduce inflammation.

    If you're interested in trying intermittent fasting, talk to your doctor to ensure it's safe. Then, start with a shorter fasting period, such as 12 hours, and gradually work up to more extended periods.

    The different types of intermittent fasting

    Intermittent fasting is a popular way to lose weight, but there are many different types of intermittent fasting. This blog post will help you understand the different types of intermittent fasting and how to start it.

    There are three main types of intermittent fasting: the 16:8 method, the 5:2 diet, and the warrior diet.

    1. The 16:8 method is the most popular type of intermittent fasting. This involves fasting for 16 hours each day and eating only during an 8-hour window. For example, you could fast from 8 pm to 12 pm the next day and then eat from 12 pm to 8 pm.

    2. The 5:2 diet is another popular type of intermittent fasting. This involves eating normally for five days and eating very little or no food for two days each week. For example, you could generally eat from Monday to Friday and then fast from Saturday to Sunday.

    3. The warrior diet is a more extreme form of intermittent fasting. This involves eating only one meal each day, typically in the evening. For example, you would eat dinner at 6 pm and then fast until 6 pm the next day.

    If you're new to intermittent fasting,

    Why people fast

    There are many reasons people may choose to fast. Some people fast for religious or spiritual reasons, while others do it for health reasons. Intermittent fasting has been shown to have many health benefits, including weight loss, improved insulin sensitivity, and reduced inflammation.

    Many people find fasting a great way to reset their eating habits and break unhealthy cravings. It can also be used as a tool to detox the body and mind. If you're new to fasting, start with shorter fasts of 12-16 hours and work your way up.

    How to start intermittent fasting

    If you're new to intermittent fasting, starting can seem daunting. But it doesn't have to be! This guide will show you the fastest way to start intermittent fasting, so you can begin reaping the benefits as soon as possible.

    First, let's briefly review what intermittent fasting is. Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. The most popular version of intermittent fasting is the 16/8 method, where you fast for 16 hours and eat for 8 hours.

    Now that we've reviewed what intermittent fasting is let's understand how to start. The best way to start intermittent fasting is gradual.

    Begin by skipping one meal a day, either breakfast or dinner. You can also start by cutting your meals down by half, so if you usually eat three meals a day, eat only 1 1/2 meals during your eating window.

    Once you're comfortable with skipping a meal or cutting your meals down, you can start experimenting with different fasting and eating windows. There's no one-size-fits-all approach to intermittent fasting – you must find what works best for you. Some people do well with a 14/10 split (fasting for 14

    What to expect when you start fasting

    When you first start fasting, there may be an adaptation phase as your body gets used to this new eating routine. The key is to be patient and work through it. Drink lots of water and get plenty of sunlight, both will help you overcome lower energy due to your hormones grumbling.

    You will feel hungry. This is normal! Your body is used to getting food regularly, and adjusting to not having food at regular intervals will take time. Try to drink lots of water and keep busy, so you don't think about food all the time.

    You might feel irritable. Again, this is normal! Your body is used to getting a regular supply of energy from food, and now it has to adjust to running on stored energy (glycogen). This can cause mood swings and irritability. Just hang in there. It will get better!

    Your body will start burning fat for energy. This is the goal of fasting! After the first few days of Adjustment, your body will start burning stored fat instead of relying on food for energy. This is why fasting is such an effective weight loss tool.

    You will have more energy. Once your body adjusts to burning fat your energy will skyrocket. Just stick with it as you get through any low-energy slumps.

    Intermittent fasting tips for beginners

    If you're new to intermittent fasting, these tips will help you get started on the fastest way to start intermittent fasting.

    1. Start with a shorter fasting window. When you first start intermittent fasting, starting with a shorter fasting window, such as 8-12 hours. This will help your body adjust to the new eating pattern.

    As your body gets used to this, make 16 hours your next goal. Finally, a 24-hour fast, where you avoid eating for an entire waking day is another milestone worth pursuing.

    2. Don't skip meals. When intermittent fasting, it's integral to eat healthy, nutritious meals still. You want to keep your calorie intake to only at meal time. That means no snacking. So figure out if you

    3. Drink plenty of water. Staying hydrated is essential when you're intermittent fasting. Make sure to drink plenty of water throughout the day.

    4. Avoid processed foods. Avoiding processed foods and sugary snacks will take your fasting results to then next level and make it easier to go longer periods of time without food due to stabilized blood sugar and hormone levels. Junk food makes everything harder and worse.

    5. Exercise regularly. Exercise can help boost your metabolism and burn more calories while intermittent fasting. Try to exercise for at least 30 minutes every day and try exercising during the fasted state.

    Conclusion

    Intermittent fasting is a great way to improve your health and lose weight, but it can be daunting if you're unsure where to begin. Luckily, plenty of resources are available to help you get started, including this article.

    By following the tips in this article, you'll be on your way to intermittent fasting success. So what are you waiting for? Get started today!