Did you know just small shifts in when you eat your meals may drastically improve your weight and body fat loss? According to research published in the Journal of Nutritional Sciences, it really might be that easy.

THE STUDY: SHIFTING BREAKFAST AND DINNER TIMES

A 10-week pilot study looked at “time-restricted feeding,” which is a form of intermittent fasting, and involved 13 participants split into two groups [1]:

• Those who had to eat breakfast 90 minutes later than usual and eat dinner 90 minutes earlierthan usual
• Those who continued eating meals at the times they usually would

Note: The researchers didn’t even tell the participants what to eat; they only monitored when they had these two meals.

Before and during the ten weeks, the participants provided blood samples and kept diet diaries.

THE RESULTS: LESS BODY FAT WITH DIFFERENT MEAL TIMES

The researchers found that, on average and compared with the control group, those in the restriction group lost twice the amount of body fat!

They also found those who changed their meal times ate less food overall. And 57 percent of participants recorded having either decreased appetite, less snacks(especially in the evenings), and less chances to eat.

These results demonstrate how just making simple shifts in meal times, as we do with intermittent fasting, is such a helpful tool for reducing body fat and boosting weight loss.

By eating breakfast 1 ½ hours later and dinner 1 ½ hours earlier, the study subjects shortened their eating window for the day. They reduced the amount of time their bodies were processing food and the amount of time they had to eat.

As a result, they supercharged their fat loss in a short period of time!

BURNING BODY FAT WITH INTERMITTENT FASTING AND THE KETO ZONE

One important point: The researchers didn’t measure for other health factors like blood pressure, cholesterol, or triglycerides. And while when you eat can make a big difference, what you eat matters for health too.

So just imagine if they combined these amazing benefits of a smaller eating window with the health benefits of detoxing or the appetite-suppressing, energy-boosting, fat-burning, and disease-preventing qualities of the Keto Zone Diet! That’s a winning combination.

Carb cravings. They’re one of the greatest barriers to good health and an optimal weight. But they don’t have to rule your life! You just need to understand why they happen and how you can finally overcome them for good.

Below, we’ll cover the biggest reason you have carb cravings and the best way to finally stop them.

WHY CARB CRAVINGS HAPPEN

We all know what cravings feel like: a strong, uncontrollable desire for a specific type of food. Those foods are usually sugar, bread, pasta, dessert, or anything carb-rich.

So, why does this happen?

Well, our bodies get used to using processed carbs and sugar for fuel. Here’s how it works:

• You eat a meal high in carbohydrates and sugars, and your blood sugar spikes as glucose is released into your bloodstream.
• What goes up must come back down—so that steep blood sugar rise leads to a plummet, and your levels are low again.
• This low blood sugar leads to tiredness, fatigue, crankiness, and you feeling the need for a “quick fix” of energy—a.k.a. more sugar and processed carbs.
• You give in to these foods again to “feel better,” and the carb cravings cycle continues all over again.

This constant carb struggle leads to weight gain, lack of energy, and so much frustration with your diet.

Not to mention, this yo-yoing and overeating increases your risk of metabolic syndrome, which can include high blood sugar, insulin resistance, unhealthy cholesterol, excess abdominal fat, and high blood pressure.

And metabolic syndrome greatly increases your risk of heart attacks, strokes, and type II diabetes.

Obviously this isn’t good, so it’s time to take control and stop the carb cravings in their tracks.

HOW TO STOP YOUR CARB CRAVINGS—FOR GOOD

The absolute best way to stop the cycle of carb cravings is by entering the Keto Zone.

In the Keto Zone, your body switches from using sugar for energy to burning fat. That means no crazy blood sugar roller coasters throughout the day. You teach your body to use its alternative source—fat—to fuel you without the need for sugars and carbs.

Plus, you’ll be eating lots of healthy fats and high-quality proteins that promote a sense of fullness and satiety. Your body will be content without the need for more.

WHAT IF YOU HAVE CARB CRAVINGS ON KETO?

If you’re already eating the Keto Zone Diet, you will likely have carb cravings at the beginning. This is normal as your body adjusts to burning fat. Your body is still addicted to sugar and rebelling since it’s not getting its fix.

But hang tight, as that will change once you enter ketosis.

MORE WAYS TO CURB CARB CRAVINGS

Sometimes other facts can contribute to carb cravings, so here are some other things to try:

• Drinking plenty of water and getting enough sleep
• Making sure your keto macrosare good—high fat, moderate protein, and 20 grams or less of carbs per day—and that you’re eating enough fiber
• Making sure you’re still in the Keto Zone—and supporting your diet with keto supplements as needed
• Praying on it and giving it up to God
• Relieving stress that may be causing emotional eating

Carb cravings are frustrating when you’re trying to live healthfully, but they don’t have to hold you hostage. The Keto Zone Diet can help you conquer them for good and finally get your health where you want it to be. Get ready to start thriving!

Low energy levels can get in the way of accomplishing what you want and being the person you want to be each day. But this doesn’t have to be your everyday reality. Often, small but significant tweaks to your lifestyle can make a huge difference.

Here are some all-natural ways to boost your energy and feel younger again!

1. START WITH SOME PROTEIN

Unless you’re intermittent fasting, some protein first thing in the day can boost your energy.

High-quality protein helps keep you satisfied, and research shows protein at breakfast may keep you fuller longer than at other meals of the day [1].

Try having at least 30 grams of animal protein first thing in the morning with your breakfast.

2. GET SUNLIGHT IN THE MORNING

Getting enough sun has many benefits:

• It can increase the release of serotonin in your brain. Serotonin helps boost your mood and support more focus and calm.
• Boosted serotonin levels can also help you sleep better at night, feeling more refreshed and energized each morning.
• It triggers your body to make vitamin D, which is essential for brain function, fighting inflammation, bone health, and so much more.
• Getting enough sunlight regulates your hormones and biological clock, affecting sleep quality and mood.

Just 5-10 minutes per day can make a huge difference.

If you live in cloudy area or it’s a time of year when the sun is out less, a light therapy box can also provide a dose of sunlight first thing in the morning.

3. EXERCISE TO START YOUR DAY

Physical activity can help boost your energy levels and fight fatigue, especially in the morning.

Do some moderate activity before you go to work or start a busy day. This could be:

• Power walking
• Heavy cleaning (like vacuuming, mopping, washing windows)
• Bicycling
• Power mowing the lawn
• Playing tennis
• Water aerobics
• Ballroom dancing

4. DRINK WATER ALL DAY

Hydration is often underrated when it comes to low energy levels. You should aim for 1-3 liters of water per day, preferably more than two.

Try drinking a huge glass of water right after you wake up—then many times throughout your day—and chances are you’ll start to notice a huge difference.

If you eat low-carb and feel tired all the time, you might also need more electrolytes. Try adding high-quality sea salt or an electrolyte blend to your water.

And if you workout regularly, as recommended in #3, drink plenty of water after any physical activity to replenish what you lose through sweat.

5. UPGRADE YOUR DIET (GET IN THE KETO ZONE)

What you eat can have a huge effect on your energy levels. Your food is your body’s fuel, after all!

This is why those on the Keto Zone Diet experience such as positive shift in their energy levels. They’re burning fat and fueling their bodies with the cleanest foods possible!

Get in the Keto Zone or follow our 10-Day Detox to upgrade your food today.

6. UTILIZE KETONES

If you’re eating keto, taking Instant Ketones can help boost your energy and keep you in the Keto Zone.

7. MONITOR YOUR CALORIES

Are you eating enough to keep you alert? While many of us struggle with overeating, sometimes you can get so swept up in life that you forget to eat when you’re hungry (especially if you experience the appetite-suppressing effects of the Keto Zone!).

Make sure to eat when you feel hungry—and eat clean foods—to give your body enough calories to fuel the day.

8. MAKE SLEEP MORE OF A PRIORITY

Sleep is largely underrated when it comes to health and energy levels. Your body needs sleep to rest, heal, and repair, and protect you from a variety of health issues including high blood pressure and heart disease [2]. Lack of sleep can leave you with low energy levels all day.

If you don’t get at least 7-8 hours of sleep, find ways to gradually shift your schedule and increase your sleeping window.

Related: 7 Steps to Improve Your Sleep

9. SPEND TIME IN PRAYER

Sometimes low energy levels have more to do with your emotional state—feeling depressed, discouraged, or out of alignment with where you want to be in life.

If you’re wrestling with things emotionally, make time each day to reflect and turn to God in prayer. Ask for guidance in working through what’s holding you back.

10. REACH OUT FOR SUPPORT

Don’t struggle alone. Chances are certain lifestyle changes can help your low energy levels, so look for others who will walk with you on your journey to better health. Reach out to friends, family, church members, or even online communities who will encourage you.

In some cases, low energy levels may be a result of dealing with more complex issues like anemia, allergies, or anxiety or depression, cases where it’s important to talk with your doctor. However, in most instances, these natural remedies can help boost your energy levels immensely. Give them a try and see how you feel!