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Ketogenic Diet for Weight Loss! The Key to Healthy & Effective Weight Loss!
What is a Ketogenic Diet?The ketogenic diet, often called the "keto" diet, is a very low-carb, high-fat diet. It drastically reduces carbohydrate intake and replaces it with fat. This diet has gained popularity in recent years as a method for weight loss and other health benefits.How Does Ketogenic Diet Work?The primary focus of the ketogenic diet is not a caloric or portion restriction, but rather a restriction on certain foods so that the body will switch from glucose metabolism to fat metabolism to meet energy needs.For weight loss, we limit the intake of glucose but, our brain demands glucose in a steady supply, about 120 grams daily, because it cannot store glucose. During fasting, or when very little carbohydrate is eaten, the body first pulls stored glucose from the liver. If this continues for 3-4 days and stored glucose is fully depleted and the body begins to use fat as its primary fuel.The key to the keto diet isn't just low carbs, but also moderate protein intake.What to Eat on a Ketogenic Diet:There is no one “standard” ketogenic diet with a specific ratio of macronutrients (carbohydrates, protein, fat). Overall, we can say this diet contains about 70-80% of fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.Eat as much as wanted until comfortably full:Meat (such as beef, pork, lamb, processed meat, and organ meat)Poultry (such as chicken, turkey or duck)Fish and shellfish (such as salmon, shrimp, and crab)EggsEat a limited amount of:Salad vegetables (such as leafy greens, spinach, cucumber, and celery)Non-starchy vegetables (such as cauliflower, broccoli, asparagusFruitsCheeseAvocadosButter, cream, mayonnaise, and oilOlivesThe keto diet can help with weight loss, mental clarity, and managing diabetes, but it's important to do proper research and consult with a doctor before starting it. Everyone's body reacts differently, so it's crucial to understand your body's response.Source:- 1. https://www.uaex.uada.edu/publications/pdf/FSFCS102.pdf 2. https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/ketogenic-diet/
10 Health Benefits of Hard-Boiled Eggs: Nutrition!
Hard-boiling eggs are one of the healthiest ways to cook eggs. Unlike frying or scrambling, boiling does not involve adding additional calories or fats.Here are 10 health benefits of hard boiled eggsStrong Muscles & Bones:Eggs have lots of protein, calcium, and vitamin D. These help build strong muscles and bones.Good for Weight Loss:Eggs are full of protein, so they keep you feeling full longer. This can help you eat less and lose weight.Healthy Brain:Eggs have good fats and vitamins that help your brain work well. They may also help protect your brain as you get older.Heart Health:Eating eggs in moderation can be good for your heart. They contain good cholesterol and things that help manage blood pressure.Healthy Eyes:Eggs have things called antioxidants that protect your eyes. They can help lower the risk of eye problems.Lots of Protein:Eggs are a great source of protein, which your body needs for many things. Your body can easily use the protein from eggs.Boosts Your Energy:The protein in eggs can help speed up your metabolism, which gives you more energy.Healthy Skin & Hair:Eggs have vitamins and minerals that are good for your skin and hair.Good for Babies:Pregnant women should eat eggs because they have nutrients that help babies grow, especially their brains.Better Mood:Eggs contain vitamins and minerals that help with mental health, and may help to improve your mood.To maximize the health benefits of hard-boiled eggs, eat them with vegetables to add fiber and phytonutrients to your meal.Source:- https://www.medicinenet.com/hard-boiled_egg_nutrition_health_benefits_and_p/article.htm
The Mediterranean diet: Benefits and How to follow the Mediterranean diet!
If you're looking for a diet plan that can keep your heart-healthy, the Mediterranean diet might be the right choice for you. This plan is less of a diet but more of a lifestyle change.The Mediterranean diet is known to have an effect on long-term diseases. The Mediterranean diet:Lowers the risk of cardiovascular diseasesSupports a healthy body weightSupports healthy blood sugar and blood pressure levels.Supports digestive systemLowers the risk of certain types of cancerSlows the decline of brain functionToday, the Mediterranean diet is one of the most healthy eating plans as recommended by the American nutrition experts. The World Health Organization has also recognized it as a healthy-eating diet.We are sure after knowing all this, you must be thinking what exactly is The Mediterranean diet and how to follow it:Let us first discuss what is The Mediterranean diet:The Mediterranean diet is basically a plant-based diet with a focus on consuming vegetables, whole grains, fruits, legumes, seeds and nuts, fish and seafood, low-fat dairy, and herbs and spices. In terms of fat, olive oil is the recommended fat in place of butter or margarine.5 things to consider on the Mediterranean DietEat More Plants based foodsYour meals should mostly include vegetables, fruits, whole grains, beans, lentils, nuts, and seeds.Choose Whole Grains:Whole grains include whole wheat flour, brown rice, quinoa, oats and barley.Eat Seafood Regularly:Eat fish or shellfish at least twice a week to reduce heart disease risk. Fatty fish like salmon, mackerel, and tuna have omega-3 fatty acids, which are good for your heart.Include Healthy Fats:Olive oil is a great choice because it has antioxidants that are good for your heart and can help prevent some diseases. Use olive oil for cooking purpose.Limit Sweets:Avoid sweets and replace them with fruit for dessert. Fruit has fiber and antioxidants that are beneficial for your body.What foods to avoid on the Mediterranean Diet?Foods with added sugar, like baked products, ice cream and even some healthy granola bars.Drinks with added sugar, including packaged fruit juices and sodas.Beer and liquor.Refined grains, like white bread and white rice.Highly processed foods.Fatty or processed meats.Possible Health Concerns due to the Mediterranean dietThere may be health concerns with this eating style for some people, like:Weight gain from eating fats in olive oil and nuts.Lower levels of iron. If you are following the Mediterranean diet, also try to include some foods that are rich in vitamin C, which helps the body to absorb iron.Low levels of calcium from eating fewer dairy products. Ask your doctor if calcium supplements can be helpful.Source:- 1 https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet 2. https://hopkinsdiabetesinfo.org/5-tips-to-take-from-the-mediterranean-diet/
Best Morning Foods for Energy & Health: Quick & Easy Breakfast Ideas!
Starting your day with the right foods is crucial for your health and energy levels. A good breakfast helps fuel your body and keeps you energized throughout the day.Top 7 morning foods you should eat every dayEggsEggs are a great breakfast choice because they are packed with protein and healthy fats, which help keep you full longer. They also provide energy and support weight management. Eggs are rich in choline, which supports brain development and liver function.OatmealOatmeal is a nutrient-dense food that is high in fiber, protein, and essential minerals like iron and zinc. It helps lower bad cholesterol and promotes fullness, reducing overeating.FlaxseedFlaxseeds are small but mighty. They are full of omega-3 fatty acids, which help reduce bad cholesterol and inflammation. They also contain fiber and antioxidants.BerriesBerries like strawberries, blueberries, and raspberries are full of antioxidants, which protect your heart and fight inflammation. They are also high in fiber, keeping you full and satisfied.Nuts and Nut ButterNuts are a great source of protein, healthy fats, and fiber. They help fight fatigue and keep you energized. You can eat them as a snack or spread nut butter on toast.BananasBananas are rich in potassium, which helps regulate blood pressure and supports heart health. They are also a great source of fiber, which aids digestion.Greek YogurtGreek yogurt is packed with protein and probiotics, which promote a healthy gut and immune system. Pair it with fruits, seeds, or nuts for a filling and nutritious breakfast. Just make sure to choose one without added sugar.Whether you prefer a light snack or a hearty meal, these foods are easy to prepare and beneficial for your health. So, why not make them a part of your daily routine?Source:-1. https://pmc.ncbi.nlm.nih.gov/articles/PMC8073301/ 2. https://pmc.ncbi.nlm.nih.gov/articles/PMC6567219/
Benefits and Side Effects of Ashwagandha: Which Medications Should You Avoid with Ashwagandha?
Ashwagandha is an evergreen shrub that grows in Asia and Africa. It is commonly used as a stress reliever.Do you commonly include Ashwagandha in your routine? If not, watch our video on “Ashwagandha: Benefits and how safe it is” and include it for several health benefits.But do you know about Ashwagandha’s interactions with other medicines? Ashwagandha can interact with several types of medications, which may lead to side effects or reduced effectiveness.Combining Ashwagandha with certain medicationsDiabetes Medications: Ashwagandha might lower blood sugar levels. If you're taking diabetes medication, combining it with ashwagandha could cause your blood sugar to drop too low.Do monitor your blood sugar closely.Blood Pressure Medications: Ashwagandha can also lower blood pressure. Taking it with blood pressure medication might cause your blood pressure to drop too low.Monitor your blood pressure closely.Medications that decrease the immune system (Immunosuppressants): Ashwagandha can boost the immune system, while some medications such as those used after a transplant might decrease the effects of these medications, reducing the effectiveness of the transplant medication.Sedative Medications: Ashwagandha and sedative medications can both cause sleepiness and slowed breathing. Combining them together, might lead to breathing problems or excessive sleepiness.Thyroid Hormone Medications: Ashwagandha might increase thyroid hormone production. Taking it with thyroid hormone pills could lead to too much thyroid hormone in your body.If you're planning to take ashwagandha while on any medication, it's important to consult your doctor first. They can assess your specific situation and advise you on potential interactions and precautions.Source:- https://medlineplus.gov/druginfo/natural/953.html
Stomach Pain and Bloating? Simple Solutions You Need to Try!
Stomach pain and bloating can be uncomfortable, but simple home remedies can help. Let’s explore ways to ease the discomfort quickly!Effective Home Remedies to Relieve Stomach Pain and BloatingUse GingerGinger is known for its ability to ease nausea and vomiting. It also has anti-inflammatory properties that can help reduce stomach irritation. You can add ginger to your meals, or sip on ginger tea for relief. Just remember, moderation is key – too much ginger might upset your stomach further.Snack on Saltine CrackersIf your stomach feels off, try eating bland foods like saltine crackers. These crackers are easy on the stomach and can help absorb excess acid. Other bland foods like bananas, applesauce, and plain rice can also soothe your stomach and reduce bloating.Drink Lots of FluidsStaying hydrated is crucial, especially if you’ve been vomiting or experiencing diarrhea. Sip on clear fluids like water, broth, or oral rehydration solutions. Avoid sugary or carbonated drinks, as they can make bloating worse.Avoid Trigger FoodsCertain foods can worsen stomach pain and bloating, so try to avoid spicy, fatty, or acidic foods. Pizza, fried chicken, coffee, and soda can increase discomfort. Stick to lighter, easy-to-digest foods like boiled potatoes, plain toast, or oatmeal.Increase Fiber IntakeFiber helps food move smoothly through your digestive system, preventing constipation and bloating. Foods like quinoa, oatmeal, and fruits such as apples and berries are rich in fiber and can help reduce bloating.Hydrate with Watermelon and CucumbersWater-rich foods like watermelon and cucumbers are excellent for combating bloating. They not only hydrate your body but also help flush out excess gas.Take it SlowEating too quickly can cause you to swallow air, which leads to bloating. Make sure to eat slowly and chew your food well to avoid discomfort.If your stomach pain or bloating doesn’t improve after trying these remedies, it may be a good idea to consult with a Gastroenterologist to rule out any underlying issues.Source:- 1. https://health.clevelandclinic.org/foods-that-help-with-bloating2. https://www.webmd.com/diet/ss/slideshow-foods-to-help-you-ease-bloating3. https://www.niddk.nih.gov/health-information/digestive-diseases/gas-digestive-tract/eating-diet-nutrition4. https://www.nhs.uk/conditions/irritable-bowel-syndrome-ibs/diet-lifestyle-and-medicines/5. https://www.nhs.uk/conditions/bloating/
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