Hey fitness nerds!

Thank you all 83,876 of you!

Ever wonder why low-carb diets seem to work so well for weight loss?

Today, we're diving deep into the science behind keto and low-carb diets, exploring the crucial role of insulin, and sharing tips to stay hydrated.

Read 🔽 below! 

🥑 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• The science behind Keto/Low Carb diets boosting weight loss

• Article Explained Simple: What is insulin and its role in weight loss?

• 3 Tips to increase water consumption throughout the day

• Healthy sweet and sour pork Recipe

The science behind Keto/Low Carb diets boosting weight loss

Low-carb diets work through several mechanisms that make fat loss more efficient. Understanding these can help you make informed decisions about your diet approach.

The first mechanism is water weight. When you reduce carbs, your body depletes glycogen stores, releasing water. This explains the rapid initial weight loss on low-carb diets.

But the real magic happens with insulin regulation. Carbohydrates trigger insulin release, which promotes fat storage and blocks fat burning. By reducing carbs, you keep insulin levels lower, allowing easier access to fat stores.

Ketosis is another key factor. When carbs are very low, your body switches to burning fat for fuel, producing ketones. This metabolic state can increase fat burning efficiency.

Protein and fat are more filling than carbs. Low-carb diets typically increase protein intake, which helps control appetite and preserve muscle mass during weight loss.

Your body becomes more efficient at burning fat. After several weeks of low-carb eating, your cells increase their ability to use fat for energy.

Many people naturally reduce calories on low-carb diets without counting. The combination of higher protein, adequate fat, and stable blood sugar reduces hunger and cravings.

Inflammation often decreases on low-carb diets. Lower inflammation can make weight loss easier and improve overall health.

Energy levels typically stabilize. Without blood sugar spikes and crashes, many people experience more consistent energy throughout the day.

However, low-carb isn't magic. The diet still works through a calorie deficit. It just makes maintaining that deficit easier for many people.

Individual response varies. Some people thrive on low-carb diets, while others perform better with moderate carb intake. Listen to your body.

Exercise performance might initially decrease as your body adapts. This is temporary and usually resolves within a few weeks.

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

Fitness and health enthusiasts - We have a lot of things in store for you!

Check out busybody.io - and join the waitlist for our brand-new AI health app.

Article of the Week

We have also started a referral program where you can earn prizes for referring your friends to this newsletter.

3 Tips to increase water consumption throughout the day

Staying hydrated is crucial for health and weight loss. Here are three effective strategies:

1. Set up trigger habits
   
   Link water consumption to existing habits.
   
   Drink a glass after brushing your teeth, before each meal, and when you arrive at work.
   
   These triggers help make hydration automatic.
   
   Keep a water bottle visible on your desk as a constant reminder.
   

2. Make it interesting
   
   Add natural flavors to your water.
   
   Cucumber slices, lemon wedges, or mint leaves can make water more appealing. Use sparkling water occasionally for variety.
   
   Track your intake with an app or marked water bottle to gamify the process.
   

3. Create strategic placement
   
   Place water bottles in multiple locations: your desk, car, bedside table, and gym bag.
   
   Having water readily available removes barriers to drinking it.
   
   Set reminders on your phone for regular water breaks throughout the day.
   

Vote below to choose the diet for next week’s recipe

Healthy sweet and sour pork Recipe (makes 4 servings)

This healthier version of the takeout classic keeps the flavor while cutting calories and sugar.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 350 kcal

• Protein: 35 g

• Carbohydrates: 25 g

• Sugars: 8 g

• Fat: 12 g

The Ingredients

• 500g lean pork tenderloin cubed

• 1 bell pepper chunked

• 1 onion chunked

• 1 cup pineapple chunks

• 2 tbsp cornstarch

  For the sauce:

  • 3 tbsp rice vinegar

  • 2 tbsp tomato paste

  • 1 tbsp low-sodium soy sauce

  • 1 tbsp honey

  • 1 clove garlic, minced

  • 1 tsp ginger, grated

  • 1/2 cup chicken broth

The Instructions

• Coat pork in 1 tbsp cornstarch, salt, and pepper.

• Heat 1 tbsp oil in a large pan over medium-high heat.

• Cook pork until browned, about 5-6 minutes. Remove from pan.

• In same pan, cook vegetables until tender-crisp.

• Mix sauce ingredients with remaining cornstarch.

• Return pork to pan, add pineapple and sauce.

• Simmer until sauce thickens, about 3-4 minutes.

• Serve hot, optionally over cauliflower rice.

This healthier version uses lean pork and reduces sugar while maintaining the classic sweet and sour flavor.

Perfect for satisfying Chinese takeout cravings without derailing your diet!

Vote for the next week’s Recipe by clicking the button below

Make your dream of working online a reality and start a newsletter - join beehiiv for free and don’t pay any renewal until you grow your subscriber base >2500 subscribers.

I’ve personally tried plenty of other platforms and Beehiiv is hands down the best and easiest to use.

What do you think about this week’s newsletter?

Reply to this email, and let us know how we can improve and if there are any topics you would like us to cover.