Carrie Underwood's Secret: Keto Fit Success?

Carrie Underwood is a seven-time Grammy-winning artist known for her music and her incredible body transformation. She has been open about her weight loss journey, crediting the ketogenic or keto diet, which involves eating a low-carb, high-fat diet to achieve ketosis, a state where the body burns fat for fuel instead of carbohydrates. In addition to the keto diet, Underwood has also incorporated intermittent fasting and a consistent workout routine into her lifestyle. She works out with a personal trainer, doing a mix of cardiovascular exercise, resistance training, and high-intensity intervals. While she has been dedicated to her health and fitness journey, Underwood emphasizes the importance of balance and not being too restrictive with her diet. She allows herself to indulge in treats like microwave burritos, dark chocolate, and red wine, and takes rest days from her workouts when needed.

Carrie Underwood's diet

Underwood has described herself as a "vegetarian" and a "wannabe vegan", and has said that she avoids eating meat, eggs and dairy as much as possible. She has also revealed that she tries to stick to a diet that is 45% carbs, 30% fat and 25% protein, and uses the app MyFitnessPal to track her calories and macronutrients.

A typical day of eating for Underwood might include a tofu or egg-white scramble with Ezekiel toast, berries and coffee for breakfast; a sandwich with Tofurky, vegetables and mustard for lunch; a protein bar or green smoothie for a snack; and roasted veggies with vegan chicken or a tofu stir-fry for dinner. She also allows herself the occasional treat, such as dark chocolate or red wine.

In addition to her diet, Underwood also prioritises exercise, working out around six days a week for an hour a day. She has a personal trainer, Eve Overland, and also works out with her husband, former NHL player Mike Fisher.

Underwood has also been open about her struggles with her weight and body image, particularly after giving birth. She has said that she used to restrict her calorie intake and over-exercise, which led to a cycle of binging and restriction. She has since found a more balanced approach to her diet and fitness, which has helped her maintain her weight and feel her best.

Carrie Underwood's fitness routine

Carrie's workouts include a mix of strength training and cardio, with a focus on full-body moves. She typically trains for 90 minutes, including five supersets, and her exercises include pull-ups, dumbbell rows, Bulgarian split squats, and more. She also likes to run, especially in the summer, and she mixes up her sessions by season. In the colder months, she tends to lift more weights.

Carrie's workouts are often tailored to her surroundings. She has a mobile gym that she takes on tour, and she also works out outside, making use of the outdoors for her training. She also enjoys trying new classes, and she loves to take a virtual class on her treadmill.

Carrie's diet is mostly vegan. She has been a vegetarian for over seven years and has recently transitioned to a mostly vegan diet. She says she'll "never eat meat again" because she "looks and feels better without it". A typical day of food for Carrie includes a tofu or egg-white scramble with Ezekiel toast, berries, and coffee for breakfast. Lunch might be a sandwich with Tofurky, tomato, avocado, red onion, spinach, and mustard. She snacks on a green smoothie or protein bar, and dinner is often roasted veggies and a piece of vegan chicken, or a tofu stir-fry.

Carrie also incorporates intermittent fasting into her routine, following a 16:8 schedule, where she fasts for 16 hours and restricts eating to an 8-hour window. She also tracks her calories and macronutrients on the MyFitnessPal app, aiming for 45 percent carbs, 30 percent fat, and 25 percent protein.

In addition to her diet and exercise routine, Carrie also prioritizes hydration and recovery. She always keeps water or a BODYARMOR drink nearby and is an ambassador for their FLASH I.V. Electrolyte Sticks, which can be mixed with water on the go. She also takes rest days, gets plenty of sleep, and practices stress management through meditation and reading.

Keto diet and intermittent fasting

The keto diet and intermittent fasting are two of the most popular current health trends. While both have solid research backing their purported benefits, many wonder if it's safe and effective to combine the two.

Intermittent fasting is an eating method that alternates between calorie restriction, or fasting, and normal food consumption during a specific time period. There are several ways to do this, including the popular 16/8 method, which involves eating during an eight-hour window and fasting for the remaining 16 hours of the day. Intermittent fasting is primarily used as a weight-loss technique, but it has also been shown to improve brain function, reduce inflammation, and enhance blood sugar control.

The ketogenic (keto) diet is a high-fat, very low-carb way of eating. Carbohydrates are typically reduced to 20-50 grams per day, forcing the body to rely on fats instead of glucose for energy. This metabolic process is called ketosis, where the body breaks down fats to form substances called ketones, which serve as an alternative fuel source. The keto diet has been used to treat epilepsy for nearly a century and also shows promise for other neurological disorders, such as improving mental symptoms in Alzheimer's patients.

Combining the Two

Combining the keto diet with intermittent fasting is likely safe for most people, but those who are pregnant or breastfeeding and those with a history of disordered eating should avoid it. Additionally, people with certain health conditions, such as diabetes or heart disease, should consult a doctor before trying this combination. While this method may be effective for some, it is not necessary to mix the two, and it may not work for everyone. Some may find it too challenging to fast on the keto diet or experience adverse reactions such as overeating on non-fasting days, irritability, and fatigue.

Potential Benefits of Combining the Two

• Smooth transition to ketosis: Intermittent fasting may help your body reach ketosis more quickly than the keto diet alone. During fasting, your body shifts its fuel source from carbs to fats, which is the basis of the keto diet.
• Increased fat loss: Combining the keto diet with intermittent fasting may lead to greater fat loss. Intermittent fasting boosts metabolism and promotes thermogenesis, or heat production, which may help utilise stubborn fat stores.
• Preserved muscle mass: Intermittent fasting may help preserve muscle mass during weight loss and improve energy levels, which can be beneficial for keto dieters aiming to improve athletic performance.
• Reduced hunger: Intermittent fasting can reduce hunger and promote feelings of fullness, which can aid in weight loss.

Sample Menu for Keto and Intermittent Fasting

• 10 a.m.: Black coffee and scrambled eggs topped with avocado slices; water for the rest of the morning.
• 1 p.m.: Large leafy green salad topped with olive oil, vinegar, and grilled salmon.
• 3 p.m.: A quarter cup of macadamia nuts (optional).
• 5:30 p.m.: Chicken leg with skin, a quarter cup of cooked wild rice, and two cups of zucchini cooked in olive oil.

Health Risks of Combining the Two

As with any major dietary shift, it is essential to consult a doctor before starting, especially if you have underlying health conditions. While long-term risks are unclear, poorly planned keto can lead to nutritional deficiencies, and adding intermittent fasting may cause too drastic a reduction in calories, potentially leading to excessive weight loss or loss of lean muscle mass.

Tips for Success

• Gradually ease into keto: Going full keto with under 20g of carbs per day can be challenging. Try slowly reducing carbs over 2-4 weeks.
• Plan meals in advance: Prepare keto-friendly meals in bulk for the week to make sticking to the diet easier.
• Keep keto-approved snacks on hand: Nuts, cheese, hard-boiled eggs, or veggies can help prevent cheating when hunger strikes.
• Stay hydrated: Drink plenty of water and electrolyte-rich beverages to minimise "keto flu" symptoms.
• Use tracking apps: Apps like MyFitnessPal can help you track macros and stay in ketosis.
• Add apple cider vinegar: Consuming a small amount of apple cider vinegar before meals can suppress appetite and support ketosis.
• Measure ketones: Use keto test strips to ensure your body is in fat-burning mode.
• Stick with it: It takes consistency and dedication to adapt to the keto diet and see results.

Keto + ACV gummies

These gummies employ a unique mechanism to promote weight loss. By temporarily halting the intake of carbohydrates and fats for two weeks, the gummies can then "trick" the body into burning unnecessary fat while retaining essential protein for energy. This targeted approach ensures that you lose unwanted fat while maintaining muscle mass.

The Science Behind Keto + ACV Gummies

The effectiveness of Keto + ACV Gummies lies in their ability to induce a state of ketosis in the body. Ketosis is a metabolic state where the body, due to restricted carbohydrate intake, shifts from burning carbohydrates to burning fat for fuel. This shift results in rapid weight loss, reduced hunger, and improved energy levels.

Benefits of Keto + ACV Gummies

• Natural and safe: The gummies are made from natural ingredients and are designed to work with your body's natural processes.
• Easy to use: Taking one gummy per day is a simple way to support your weight loss journey.
• Appetite suppression: The gummies help curb your appetite, making it easier to stick to a calorie-controlled diet.
• Improved digestion and gut health: The apple cider vinegar in the gummies aids in digestion and promotes a healthy gut.
• Enhanced energy levels: By burning fat for fuel, the gummies provide a consistent and stable source of energy.
• Skin and immunity benefits: The gummies also support skin health and boost immunity, thanks to their natural ingredients.

Celebrity Endorsements

In addition to Carrie Underwood, several other celebrities have attributed their weight loss success to Keto + ACV Gummies. These include Kylie Jenner, Rebel Wilson, and Kim Kardashian. These endorsements further highlight the effectiveness and popularity of this weight loss approach.

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Carrie Underwood's weight loss journey

Underwood's weight loss journey began after her winning stint on *American Idol* in 2005, when she started reading nutrition labels, counting calories, and logging time on the elliptical. However, she soon found herself trapped in a cycle of restriction and overindulgence, which left her tired and lacking energy.

The country star credits her weight loss results to the ketogenic ("keto") diet, which she combined with a consistent workout routine and intermittent fasting. The keto diet involves restricting carbohydrate intake to achieve ketosis, a state where the body burns fat for fuel instead of carbs. To complement this, Underwood followed a strict keto meal plan, cutting out refined carbs, sugars, and most fruits, and focusing on high-fat foods like avocados, fatty fish, eggs, nuts, seeds, and healthy oils. She also incorporated low-carb veggies and intermittent fasting into her diet.

Underwood's fitness routine includes a mix of cardiovascular exercise, resistance training, and high-intensity intervals. She works out with a personal trainer, incorporating exercises such as incline walking on the treadmill, stair climbing, running, and weightlifting. She also prioritises recovery and rest, taking rest days, getting adequate sleep, and practising stress management through meditation and reading.

In addition to her diet and exercise routines, Underwood emphasises the importance of balance and not being too restrictive. She allows herself treats like dark chocolate and red wine and doesn't stress about the occasional indulgent meal. She also acknowledges that it's okay to have lazy days and not work out every day, focusing on finding a sustainable routine that works for her.

Underwood has also written a book, *Find Your Path: Honour Your Body, Fuel Your Soul, and Get Strong with the Fit52 Life*, where she offers a framework to help women make smart choices regarding their health and fitness.

Frequently asked questions