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Protein is responsible for way more than just bulking up your biceps the macro is a part of every cell in your body and helps you perform daily life functions and stay healthy.

Knowing your protein needs and how best to incorporate the macro into your daily diet is vital.

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Your body needs a bare minimum of 0.8 grams of protein per kilogram of body weight per day. So if you weigh 150 pounds, you'll need at least 54 grams of protein daily. And according to an observational study that looked at over 12,000 adults, getting enough protein helps support physical health and normal daily functions including everything from walking half a mile to crouching, lifting weight and going up a flight of stairs, per April 2019 research in the Journal of Nutrition, Health and Aging.

The study also revealed that not getting enough protein was also associated with poorer diet quality. What's more, the research showed an increasing trend of poor protein consumption as we age: It observed that 46 percent of older adults do not meet their protein requirements.

Now that you know just how important the vital macro is, make sure to avoid these common protein blunders that can undo your health wins.

While plant-based diets are getting more attention these days for their health benefits as well as their positive effect on the environment, Americans are still eating way too much red and processed meats, a habit that's linked to an increased risk of chronic disease and a shorter lifespan, per Harvard Health Publishing.

Choosing a diet that emphasizes plant proteins such as whole grains, beans, legumes and nuts and seeds can provide amino acids as well as the fiber, vitamins, minerals and antioxidants we need to stay healthy and feel good.

ICYMI: Amino acids are the building blocks proteins are made out of and help carry out protein's important functions. There are both essential and non-essential amino acids: Our bodies can't make essential amino acids and so we need to obtain them via our diets while non-essential amino acids can be made by eating foods with protein, according to the U.S. Food and Drug Administration (FDA).

All essential amino acids can be obtained from plant sources, according to a May 2017 study published in the Journal of Geriatric Cardiology. Plant-based proteins may have lower levels of amino acids compared to animal proteins, but combining plant proteins can give you a complete amino acid profile in addition to other nutrients you won't find in animal protein sources like fiber and phytochemicals.

Additionally, many people don't enough seafood and dairy products to round out their protein consumption, per the FDA. The FDA recommends eating a variety of nutrient-dense protein foods from both plant and animal sources, and notes that processed meats and poultry should be limited.

If you need another reason to focus on meeting your protein needs, get this: People with obesity who follow higher-protein diets at least 1.2 grams of protein per kilogram of body weight were observed to lose more weight and preserve more lean muscle mass as well as enjoy reduced blood pressure and triglycerides, according to a June 2017 clinical review in the Journal of Cachexia, Sarcopenia and Muscle.

Calculate your personal protein needs. The current recommended daily allowance (RDA) is 0.8 grams per kilogram of body weight daily. However, growing research suggests increasing this to 1.2 to 1.6 grams per kilogram of body weight per day to stay lean and reduce the risk for sarcopenia (age-related muscle loss) and osteoporosis.

To meet those needs, limit your intake of red and processed meats and include plenty of plant-based proteins in your diet. Good sources include legumes, nuts, seeds, soy foods, whole grains and leafy vegetables. Round out your diet with seafood, low-fat dairy, poultry and eggs.

"Many Americans think breakfast is only full of carbohydrate-rich foods and therefore tend to skip the meal," Tawnie Graham, RDN, tells LIVESTRONG.com, adding that many people aren't sure how to include protein in their morning meal.

There are many benefits to including protein at breakfast, one of which is weight control. "A high-protein breakfast can help promote weight loss and/or prevent weight gain or regain," says Su-Nui Escobar, RDN. "One key factor is the improvement in appetite control and satiety."

A study compared a 350-calorie cereal-based breakfast with a 350-calorie high-protein breakfast and found that the higher-protein meal was associated with reduced hunger and feeling more full, per the April 2013 study published in the American Journal of Clinical Nutrition. "The high-protein breakfast led to daily reductions in the hunger-stimulating hormone ghrelin, increases in the satiety hormone PYY and reductions in evening snacking particularly of high-fat foods compared with skipping breakfast," Escober explains.

Add eggs into your breakfast routine! An egg scramble with beans and cheese is a great way to boost protein intake at breakfast, says Graham. She also recommends oatmeal with egg whites or adding a poached egg, kale and sauted onions to your oats for a savory option. Need another choice besides eggs? Graham suggests pairing cottage cheese and fruit.

Forking into a thick steak or chugging a protein shake with 40 or 50 grams of protein in one sitting is, unfortunately, not as effective as you might think, says Paige Penick, RDN. "Your body just can't use that much protein at once."

According to research, 0.4 grams of protein per kilogram of body weight per meal or about 20 to 30 grams of protein at each meal is optimal and is the maximal amount your muscles can absorb at once, per a February 2018 study in the Journal of the International Society of Sports Nutrition. Any more provides no additional benefit and excess protein is broken down to glucose or triglycerides for energy storage in muscle or fat.

Dietitian Lisa C. Andrews, MEd, RD, calls getting too much protein in one meal the "shake mistake." "Clients often think they should refuel with a protein shake after a long workout (60 minutes or more) and forgo having carbohydrates. Protein alone won't replace glycogen in the absence of carbohydrates."

Bottom line: "Protein doesn't give you energy (carbs do) and excessive protein isn't always the best for our health," Graham says. "Protein is for maintaining and building muscles, as well as replacing other needed protein in the body."

Spread your protein consumption throughout the day, and stick to 25 or 30 grams max each time you eat, says Penick.

If you need a quick or convenient source of protein, shakes are fine, but you should include some fruit, yogurt, crackers, bread or other quality carbs along with your protein to replete glycogen, says Andrews, who recommends a 3:1 carb-protein ratio (that's 3 grams of carbs for every 1 gram of protein).

Americans love to snack. The problem: Many of our noshes are high in carbs and low in protein. Sure, carbohydrates are your body's ideal energy source, but neglecting protein isn't a good idea if you're trying to curb your appetite or lose weight.

Foods with protein take longer to digest by the body, so there's a health payoff for you, says Cheryl Mussatto, RD, author of The Nourished Brain. Adding protein into your meals can help slow the absorption of carbs, which can help prevent blood sugar fluctuations, Mussatto says. Plus, it'll squelch that gnawing feeling of hunger by keeping you feeling satisfied longer.

Snack smartly by including a high-protein food at each of your mini-meals, Mussatto says. She recommends snacking on Greek yogurt, almonds or walnuts, a boiled egg, low-fat cottage cheese or a glass of low-fat milk, beans, edamame, low-sodium beef jerky, peanut butter or seeds (such as pumpkin seeds).

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Protein Diet: How to Get More Protein the Right Way - LIVESTRONG.COM

Aaron Leupp knows hes a workaholic. Now in his late twenties, the marketer and YouTuber came to Los Angeles nearly homeless, working 100-plus hour weeks at his hustle and grind as he established himself. He didnt sleep much and spent most of his time sitting at a computer. He went to the gym, but probably wasnt exercising right. He tried fad diets, but nothing seemed to work, and his weight kept creeping up. I was over 310 pounds, he saysmorbidly obeseand never in my life did I think would ever get that big.

For a while he was in denial, even as he tried many ways to slim down. But he wanted to feel healthy and productive, and not wake up with acid reflux in the middle of the night. He wanted to look better and start dating again. He turned to podcasts and YouTube, researching online all the different ways he might get back in shape. Despite all the trial and error, nothing seemed to work.

So Leupp radically scaled back his diet. He started eating once a day, only after hed finished the days workout. Every day I wake up to check my emails to see if there are any fires or urgent matters, he says. If not then I go straight to the gym. He cross trains every day, with a weight workout three days a week. If hes also doing cardio (40 minutes, trying to do more than three miles) that day, hell eat before his workoutsticking to natural, unprocessed foodsas well as after. Most days hell still eat only once, but he has cheat days and those when hell fast the entire day, only drinking water.

Putting his workout before his meals keeps him motivated. Trust me, you find motivation quick when you're hungry, he says. He tried working with a trainer for a couple months, but found it didnt work with his schedule.

In a year, he lost more than 100 pounds. Even his mom was surprised by the transformationshe didnt recognize him when she picked him up from the airport. I feel better than I ever have, he says. I have way more energy and have more confidence. Hes more productive in his work, and seeing how people responded to his changes, especially online (where he posts daily accountability photos), also keeps him going.

Hes not finished yet. Hes reaching out on social media, eager to help anyone who finds themselves in the same place he was: frustrated and looking for a way to change. He hopes his story can be an inspiration for them. I will continue to do this until I get fit and then for the rest of my life, Leupp says.

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This Guy Radically Changed His Diet and Lost 100 Pounds in a Year - menshealth.com

This list names top healthy vegetables for a healthy diet.

Highlights

A good health comprises lots of fresh vegetables. Almost all vegetables are packed with vitamins and minerals that support good health, skin and overall well-being. With a plethora of regional, seasonal, locally-produces and fetched from far places, you may not know which ones to pick from the lot and which ones to leave out. You may try as many vegetables as you can, but consuming particular sect of vegetables regularly will make a whole lot of difference in bringing good health.

To help you out, some noted nutritionists and dietitians revealed their picks that they claim to be the healthiest of all. This list will help you decide which vegetables should be definitely added to your diet.Romaine Lettuce is proposed as one of the healthiest vegetables by celebrity nutritionist Kimberly Snyder. She says, "It is terrifically rich in nutrients and shouldn't be confused with Iceberg Lettuce, which is virtually devoid of any nutrient."

(Also Read:8 High-Protein Vegetables You Must Start Eating Right Now!)

Nutritionist and Health Coach at Parsley Health, Samantha Franceschini vouches for bell pepper. She says, "We typically think of citrus fruits when we think of vitamin C, but bell peppers take the leap in this area with 153 milligrams of vitamin C per serving. That's over 200 percent of the daily value."It's spinach for Annessa Chumbley, registered dietitian, who adds that spinach is low in calories and may boost metabolism effectively.

Sweet potatoes also find a spot in the list. They contain vitamins A and C, carotenoids and beta carotenoids - all of which help in fighting harmful free-radicals. Beets are rich in antioxidants, may curb inflammation and help flush out toxins; and that's why, are one of the healthiest vegetables around.Lesser known vegetable - Dulse, also known as 'the bacon of the sea', is rich in calcium and potassium and may help lower blood pressure level, boost eyesight and improve the functioning of thyroid gland.

Pick your cues from this list and stock these healthy veggies in your pantry.

About Neha GroverLove for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee.

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Nutritionists Revealed Top Healthy Vegetables That You Must Add To Your Diet - NDTV Food

The military diet, while strict, has nothing to do with the armed forces. avid_creative/Getty Images

With every new year comes a wave of trendy, too-good-to-be-true diet promises, and 2020 is no exception. This time, it's the resurgence of an old concept known as the Military Diet, a low-calorie plan that claims to help adherents lose up to 10 pounds in three days.

On Twitter, a search for the Military Diet returns equal numbers of people talking about their (often hungry) experiences on the plan, and ads promoting its weight-loss capabilities.

The meal plan ranges from 1,000 to 1,300 calories a day, far lower than the typical daily intake recommended even for weight loss, since fewer than 1,500 to 1,200 calories can put you at risk of malnutrition, according to Harvard Health.

According to the Military Diet website, a typical breakfast on the plan consists of one egg, one slice of toast, and a half a piece of fruit like banana or grapefruit. Lunch is a cup of cottage cheese and five saltine crackers, while for dinner you can look forward to two hot dogs (minus the bun), 1 cup of broccoli, 1/2 cup of carrots, and 1/2 cup of vanilla ice cream.

The portion sizes are nonnegotiable, no snacking is allowed on the diet, and participants are instructed to subtract calories from beverages like coffee (about five calories per cup) out of their meals.

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Also known as the Mayo, Cleveland Clinic, or Kaiser diet, despite not being affiliated with any of those organizations, the crash diet's origins are unclear. Online searches for the "Military Diet plan" appear to have spiked a few times a year since at least 2012, most recently peaking again the last few days of 2019, according to Google Trends.

Despite occasional claims that it was invented by an anonymous military officer, there's no evidence that the diet is connected to any branch of the armed forces in any way. Nutrition specialist Patricia Deuster, who developed the official Special Operations forces nutrition guide, has previously debunked the diet's military connections. The actual guide recommends between 2,200 and 3,400 calories a day for operators.

"In my 30 years working with the military, I've never heard of it," Deuster told CNN. "We did not develop this. We do not use it. It has absolutely no resemblance to the real military diet. Even our rations are healthier and more nutritionally sound."

In fact, the diet doesn't appear to be endorsed by any expert or professional of any kind, let alone someone qualified in nutrition. There's no qualified expert listed on the diet's webpage, and many of the sources it cites come from Wikipedia.

A message sent to the Facebook page for the "Three Day Military Diet" was not returned.

It's true that the diet will probably cause most people to lose weight. Any strict calorie deficit is likely to cause weight loss, especially in the short term, according to registered dietitian Rachael Hartley.

"Certainly any time you restrict calories that heavily and deprive the body of needed nutrients, you're going to have rapid loss of weight," Hartley told Insider. "It's a calorie-controlled crash diet, there's nothing special about the foods included."

The diet could have negative side effects, according to Hartley, including low blood sugar, dizziness, and fatigue. People with health conditions or who take medications may face additional risks.

Further, exercising, or even accomplishing daily tasks, can be difficult on a such a low-calorie eating plan, Hartley added.

"A thousand calories is under the daily amount recommended for a 2 year old. So for an adult eating that and expecting to fuel their day, you might not keel over, but you're not going to have the energy to perform at your best," Hartley said.

More importantly, the quick-fix diet won't really make a difference in long-term health, since participants will regain the weight if they return to their usual eating habits.

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When it comes to dietary habits, "sustainability is key," registered dietitian nutritionistKristin Kirkpatrick previously told Insider.

"I often tell my patients that the best diet for them is one they can stay on long term," she said. "So many of my patients try the Mediterranean, keto, or something else, and lose weight, only to go back to old cravings and habits."

Ideally, Hartley added, a sustainable eating pattern doesn't have to even include weight loss, and instead should prioritize good habits. This can include eating more vegetables, doing more physical activity, or even making sure to get enough sleep.

"The focus on the scale really takes us away from what serves our physical and mental health" she said. "Instead of looking at an arbitrary number, we should look at actually taking care of ourselves with healthy behaviors that are sustainable."

Read more:

We tracked over 1,000 people's gym habits throughout 2019, and found they didn't ditch their resolutions by February

Nutrition experts react to the keto diet's new ranking as one of the worst diets of 2020

People eat less when food labels show how much exercise is needed to burn it off, but that could have dangerous consequences

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The Military Diet involves eating bun-less hot dogs and ice cream - INSIDER

Seeing Greta Thunbergs effort to protect our planet is inspiring and leads me to reflect on what I can do. It turns out there is a lot, starting with my diet. I have dietary choices, and these have varying impacts on my health. But what about their impact on the planet? My diet can also affect our planetary health.

Diets heavy in meat consumption contribute to environmental degradation through greenhouse-gas production, stressed water resources and deforestation that decreases carbon sequestration. If meat consumption were essential, we would need to find a way to minimize these environmental impacts. But you can have a healthy diet without meat. In fact, eating large amounts of meat increases cardiovascular disease and diabetes. So could a diet lower in animal products be good for people and for the planet?

A consortium of scientists from across the world believes so and has developed the Healthy Diet from Sustainable Food Systems, published in The Lancet medical journal. This diet provides 40% of calories from vegetables, fruits and whole grains; meat contributes less than 4%. This is similar to the Mediterranean diet, which has proven health benefits.

Although making these changes would be challenging, the health and environmental benefits are worth it. If Greta Thunberg has taught me anything, it is to stand up to the most daunting challenges: a diet good for the planet and us. Eat less meat.

Linda Lester, M.D., Portland

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Readers respond: A diet good for your body and the planet - oregonlive.com

Last summer, nine-time NBA All Star and two-time Olympic Gold medalist Chris Paul thought he finally might be slowing down. The 34-year-old point guard (now playing for the Oklahoma City Thunder) was entering his fifteenth season in the league, and he found himself balling next to 19 and 20 year olds. In other words: he was feeling slow.

Earlier that year, Paul had worked on the documentary The Game Changers, a controversial film, which Mens Health fact checked, about the dangers of carnivorous consumption habitsand the boons of plant-based alternatives. As a competitor, Paul wanted whatever advantage a new diet might grant. Plus, he wanted to see if he could do it. So Chris Paul passed on meat.

People on the internet always wanna judge my game, my body, my style, he told Mens Health in a recent video interview. Paul stopped by the Mens Health offices the day after a game in Brooklyn to face his internet opponents and plant-curious fans. The NBA All Star talked about his new, late-career energy, his decision to go plant, and why hed never trade bodies with Kevin Hart. (Dont worry; the two are friends.)

I chose a plant-based life. So far, so good. Not easy. But for me its working. I started plant-based in June. I went cold turkey. I tell you: I was itching. I thought I needed a chicken wing or something. But somehow I made it through. I had the opportunity to executive produce a move/documentary called Game Changers, which talks about plant-based diets and how it helps athletes. For me, being as competitive as I am, I looked at this and I was like: hold up, let me try this out. And I tried it, and the first thing that changes when you go plant basedand it might be too much informationis going to the rest room. It becomes a lot faster. A whole lot faster.

I do feel really good right now. I think the biggest change for me is the aches and pains of the season. I started working out and training and I got to Monday, Tuesday, Wednesday, and I thought, am I not lifting hard enough? Am I not training hard enough? Why am I not achy? I aint trying to say you have to stay with it, but give it a try.

"Last year was Houston. When I was in L.A., I wanted to end it there. Where I want to end my career is somewhere where youre appreciated. It sounds like a weird answer, but thats been the coolest part even right now in Oklahoma. I started my career there. Life happened and I ended up there, and its been great being back and around everyone."

"If you spent a day with me now, youd just be like: man, thats what youre eating? My cheat day meal now: I like cookies. Its so crazy being 34 and having teammates who are 19 and 20. Having to chase these guys around. Im always conscious of how much sugar Im getting. But understand, theres always a method to the madness. Theres a reason why I try to eat the way I do and be as disciplined as possible."

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NBA Star Chris Paul on His Plant-Based Diet and The Game Changers - menshealth.com

The keto diet has exploded in popularity as a way to lose weight and improve health. But not everyone loses weight on keto, and some stop losing weight after a few months. If you aren't meeting your weight goals, you may need to make some adjustments or talk with a registered dietitian.

The main purpose of the keto diet is to send your body into ketosis. In ketosis, your metabolism shifts and starts to burn fat instead of carbohydrates to fuel your body.

However, it can take a lot of careful planning to put your body into ketosis. While on keto, your diet is made up of 60% to 75% fat, 20% to 30% protein, and 5% to 10% carbohydrates. This goes against the usual American diet, which is over 50% carbohydrates.

You can check to see if you are really in ketosis using at-home urine test strips. These strips detect ketones, substances your liver creates when processing fat. However, being in ketosis is not going to make you lose weight if you are still taking in too many calories, says Scott Keatley, RD, a dietitian at Keatley Medical Nutrition Therapy.

If people are following the keto diet correctly, it's pretty rare to not lose any weight, says Keatley.

But losing weight on the keto diet is like losing weight on any diet you need to burn more calories in the day than you consume. The restriction does not need to be extreme, but you should be at a caloric deficit. Ketosis makes this a little easier since it reduces your appetite so you're less hungry and therefore, less likely to overeat.

However, if you restrict calories too much to less than 1,200 per day for the average adult this can also slow your weight loss goals. Because when you don't eat enough it can send your body into starvation mode, where your metabolism slows down and you may stop losing weight.

Side note: If you are using the keto diet for health reasons and not aiming to lose weight, putting your body into ketosis may help provided you're following the diet in a healthy manner by, for example, minimizing processed and red meats and prioritizing plant-based fats, like avocados, olives, and nuts.

Even if you are keeping your metabolism up, your weight loss may still slow down over time. As you cut calories and lose weight, your body will adapt to the change and start needing fewer calories to keep itself going, says Keatley. In other words, people tend to hit a weight loss plateau.

However, Keatley says that you should not use the scale as your only measure of progress. Lean muscle is denser than fat, so burning fat and building muscle can actually lead to a slight weight increase. "The scale may freak you out when the change happening is positive," Keatley says.

Finally, the keto diet can have some extreme restrictions on food. If you're considering trying the keto diet to lose weight, Keatley says, "I would advise anyone thinking of a keto diet to talk to their doctor and a dietitian before, during and after."

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Why you may not be losing weight on the keto diet - INSIDER

Every week, it seems a new diet trend pops up that claims to solve all our problems and help each one of us get healthy, fast! But which food plans are really up to snuff? To help us navigate through the noise, the folks at U.S. News & World Report annually publish an expert-approved analysis of 35 diets. The panel of nutritionist and specialists in health, diabetes, human behavior, and weight loss rate each based on seven categories, including short- and long-term weight loss, ease of compliance, safety and nutrition. As we make plans to eat healthier this year, we dug into the 2020 list to learn more about how these diets affect every type of body and health needbecause, remember, there's no one right diet for everyone.

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Praise around the Mediterranean diet is abundant, and its fans are clearly on to something: For the third year in a row, the diet that encourages eating produce, nuts, beans, and whole grains, while limiting red meat, sugar, and saturated fat took the top spot as U.S. News' best overall diet. (It also nabbed the No. 1 spot on the Best Diabetes Diets, No. 1 on the Easiest Diets to Follow, and No. 2 on the Best Heart-Healthy Diets, and No. 1 on the Best Plant-Based Diets.) Perhaps its biggest selling point is that the Mediterranean diet restricts nothing, meaning you can still enjoy (one glass of) red wine with dinner. Plus, with so many flavorful ingredients, there are plenty of ways to keep the diet fresh and delicious. We love that this eating plan is easy to follow, nutritious, safe, effective at weight loss, and can help fight diabetes and heart disease. Science backs up these claims, and then some: A 2018 study led by the University of College London, for instance, showed that following the Mediterranean diet helped its longtime followers from becoming frail in old age.

Related: These 5 Foods Are Notorious for Causing Inflammation

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If you're willing to shell out money to begin your weight-loss journey ($3-$14 per week), U.S. News suggests WW. Knownfor more than 50 years as Weight Watchers, the diet became well known for its points system, which assigned a number value to foods based on calories, protein, sugar, and fat. The company iterated on that system, launching a more customized program called myWW in late 2019, in which each participant is assigned an individualized number of Smartpointsbased on your age, weight, height, and sex.

"Weight Watchers has made it this long for a reason," says BHG.com's senior food editor and registered dietitian, Sheena Chihak. "No food is off-limits and the community or coaching element helps keep dieters accountable."

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Along with the Mediterranean diet, the DASH diet (Dietary Approaches to Stop Hypertension) is tops on U.S. News' list of best diets for healthy eating. The DASH plant emphasizes produce, lean meats, low-sodium options, and foods rich in potassium, calcium, and magnesium. And it works: Scientists backed by the National Heart, Lung, and Blood Institute (NHLBI) conducted studies to compare the DASH diet with a typical American diet. The results showed that the DASH diet lowered blood pressure and LDL cholesterol (that's the "bad" cholesterol) in participants' blood.

None of the fast weight-loss diets (think Slimfast, Atkins, and Biggest Loser) ranked high overall on U.S. News' list. "As a dietitian, I struggle with any diet plan that completely eliminates a food or entire category of food like Keto, Paleo, and Atkins," Chihak says. "Especially when 'banned' foods are full of good nutrition like beans and fruits."

While it ranked higher (tied No. 3 with the Jenny Craig Diet) as a way to lose weight fast, the popular Keto Diet was second-to-last in the best overall diet list, ranking at No. 34. Others at the bottom of the best overall diet list include the Dukan Diet (carb-limited, high-protein diet that claims to shed up to 10 pounds in one week), Whole30 Diet (whole foods focus that eliminates sugar, alcohol, grains, legumes, soy, and dairy), and Atkins Diet (a diet that starts with an extremely low amount of carbs, then increases in four phases).

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These are the Best Diets to Try in 2020, According to Experts - Yahoo Lifestyle

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Dog loses more than half her body weight with diet and exercise - CBS46 News Atlanta

My name is Alex Beach (@theketobeach), Im 26, and I live in Georgetown, South Carolina. At almost 200 pounds, and after a miscarriage, I decided to change my eating habits and give the keto diet a try. I lost 51 pounds in the processand I couldn't be happier.

You know how people say that if youre in a toxic relationship, even when loved ones tell you to leave it, you wont until youre ready? Well, thats how my relationship used to be with emotional eating.

It all started a few months after I had my son in December 2017. I was diagnosed with postpartum depression and not taking care of myself. I ate everything I could get my hands on and couldn't find the motivation to work out.

In September 2018, I found out I was pregnant again, but I had a miscarriage two weeks later. I was devastated. But my troubles didn't stop there. I learned the miscarriage was incomplete and had to have a dilation and currettage (D&C) on December 3, 2018, the day before my sons first birthday.

I made a promise to put my health first. I wanted to take control of my life in the most positive way I knew how: by prioritizing my health. For both my sweet baby Henry, and my angel that was no longer with us, I wanted to rid myself of all of my bad eating habits and be a healthier and happier version of myself.

So I did some research and decided to try the keto diet.

Keto can feel restrictive because the diet requires you to track pretty specific macros (you eat a high amount of fat, a moderate amount of protein, and few carbs). This means you have to eat many ingredients (like sugar and grains) in extreme moderation or small portions.

But I actually enjoy cooking with just five ingredients or less. And I love that I can be in and out of the kitchen in such a short time. I find all of my keto recipes on Pinterest and Instagram. If its quick and simple, Ill cook it! I also drink tons of water. My mood has also improved significantly since doing keto, because my energy levels are so much higher than before. And so is my self esteem. I feel like theres nothing I cant take on now.

Before starting keto, I never exercised. I just couldn't find the motivation. I was using food to fuel my emotions and had absolutely no desire to change my body. But now I've found an easy-to-use app called Trainerize that allows me to follow along with several workouts by Morgan Morgan, an incredible fitness instructor from Charleston, South Carolina. I pay monthly for Morgan's plan which she updates weekly with new workouts and exercises. Anyone can sign up for her plan through the app and she'll individualize the workouts just for you.

Most of my life, I've spent too much time comparing myself to others. But you can't do that when you're trying to lose weight. It will only discourage you. And so I've tried to be less critical of my progress as I move along. Now, I'm just focused on being as healthy as I possibly can be, for myself and my family.

Original post:
'I Used The Keto Diet And Trainerize App To Overcome My Emotional EatingAnd I Lost 51 Pounds' - Women's Health

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