If you’re not sure how much you’re eating of a certain food, measure it! Most people tend to underestimate how much they’re eating.
For instance, try this one from the Mayo Clinic: https://www. mayoclinic. org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304. So, for example, the calculator may tell you that you need to eat 2,200 calories a day to gain weight.
Try proteins like poultry, pork, beef, eggs, and fish. While popular myth says you need more protein to build muscle, that’s generally not true. Most people get more than enough protein, and in fact, if you get too much protein, your body oxidizes it because it can’t use it. [4] X Research source
As an example, 1 medium banana has 27 grams of carbohydrates. To keep your carbohydrates low, opt for low-carb vegetables like cabbage, mushrooms, tomatoes, eggplant, asparagus, broccoli, avocado, olives, spinach, lettuce, kale, and green bell peppers. Also, stay away from grains and starchy fruits and vegetables for the most part. Make sure you’re reading labels and looking up foods you’re not sure about. Many vegetables have hidden carbohydrates, as do many sauces and condiments.
Increase your fat intake by 30 grams if you don’t want to do the calculations. While how much you increase should depend on your current calorie intake and how many calories you need, upping your intake by 30 grams a day will likely be sufficient. [7] X Research source
For instance, add olive oil, avocados, and olives to your salads to help increase your fat intake. You can also add nuts for flavor and fat. Don’t try to cram it in with foods like cheese, butter, and bacon. While you can eat these on the keto diet, you should still aim for moderation.
For instance, try drinking a milkshake with sugar-free ice cream to get in some of your calories. For snacks, try eating a handful of olives, a sliced avocado, or a couple of boiled eggs. You could also pair cream cheese with a low-carb vegetable, such as raw mushrooms or kale chips. Asparagus is also a good low-carb veggie.
Check the electrolyte levels of the foods you’re eating. You can get some from green veggies and salt, as well as some from supplements.
For instance, have 3 days where you push yourself to your limit for an hour or so and 2 days where you just work out lightly for 30 minutes. Strength training exercises include bench presses, pushups, dips, sit ups, squats and lunges, and lifting weights in general.
Making your exercise more difficult over time will help you continue to increase your muscle mass and bulk up.
Tell your friends and family you’re quitting so they can help you make good choices. Work on replacing your smoking habits with other ones. For instance, if you smoke after you eat breakfast, go for a jog instead. Consider joining a group for people trying to quit so you have support.
If you don’t want to quit completely, try cutting back a little at a time. For instance, in the first week, try skipping that third cup of coffee in the day or switching to a drink lower in caffeine.
Try setting an alarm for an hour before you need to go to sleep. That way, you can start winding down for bed and actually get under the covers on time. Make sure your bedroom is conducive to sleeping. Block out as much light as you can with heavy curtains and use a white noise machine if there are ambient noises you can’t get rid of. You might even consider kicking your pets out at night, as they can disturb your rest.
