KETOGENIC DIET AND ITS EFECT ON OUR BODY

Ketogenic diet is a low carbohydrate diet so that our body can get calories from fat and protein. It is used to promote the metabolism of fats into ketone bodies (rather than carbohydrates into glucose) to provide the body's main source of energy. It involves drastically reducing the use of carbohydrate and replacing it with fat. This reduction of carbs put your body in a metabolic state that is known as ketosis.

Normally the carbohydrate in the food is converted into glucose, which is then transported around the body and is important in performing brain function. But if small amount of carbohydrate is present in diet, the liver converts fats into fatty acid and ketone bodies and then the ketone bodies passes into the brain and replacing glucose as an energy source.

TYPES OF KETOGENIC DIET

There are several versions of ketogenic diet that include

*STANDARD KETOGENIC DIET (SKD); this diet is all about very low carb, moderate protein and high fat diet. It typically contains following percentage of major nutrients that are 70% fat, 20% protein and only 10% of fat.

*CYCLIC KETOGENIC DIET (CKD); this diet is all about periods of higher carb refeed, such as 5 days of ketogenic diet and 2 days of high carbohydrate diet.

*TARGETED KETOGENIC DIET(TKD); this diet allows you to add carbohydrate around workouts.

*HIGH PROTEIN KETOGENIC DIET; this diet is similar to standard ketogenic diet, but include more protein. The ratio of nutrient is often 60% fat, 35% protein and 5% carbs.

FOOD THAT YOU SHOULD AVOID IN KETOGENIC DIET

*sugary food; soda, fruit juice, cake, ice-cream, candy

*grains or starches; wheat based products, rice, pasta, cereal, etc

*fruits, all fruits except small portions of berries like strawberries

*root veges and tubers; potatoes, sweet potatoes, carrots and parsnips

*some condiments and sauces; barbecue sauce, honey, mustard, teriyaki sauce, ketchup, etc

*alcohol; beer, wine, liquor, mixed drinks

*sugar-free diet foods; sugar-free candies, syrups, puddings, sweeteners, desserts, etc

WHY IS KETO DIET GOOD FOR YOU?

Advantages of ketogenic diet is as follows

*supports weight loss

*improves acne

*may reduce risk of certain cancer

*may improve heart health

*may protect brain function

*potentially reduces seizures

*improves PCOS symptoms

*help in hormone balance

*improves metabolism

*helps to control epilepsy

*reduction in blood sugar

WHY KETOGENIC DIET IS BAD FOR YOU?

As we know that every picture has a two sides, one is good and second is bad. Same happens here, ketogenic diet has its advantages as well as disadvantages. Some of its disadvantages are as below

*constipation

*hair loss

*nutrient deficiency

*headache

*fatigue

*brain fog

*upset stomach also known as “keto flu”

*kidney stones

*osteoporosis

*liver diseases

*some negative impact on heart health

*diarrhea

*ketoacidosis

*reduced athletic performance

*less energy

*weight may regain after leaving keto diet

*hepatic steatosis

*hypo proteinemia

*vitamin deficiency

 

HOW LONG CAN YOU SAFELY DO KETO?

Staying on keto for six month is maximally recommended before reintroducing more carbs to your diet. Staying on more than 6 months on ketogenic diet may cause harm instead of providing any advantage to you.

5 WAYS TO LOOSE CALORIES DURING A LOCKDOWN

 

As we all of us know that we are facing a worldwide pandemic. This whole period is too much depressing and frustrating for everyone. Different countries are facing a strict lockdown to save themselves from the deadly effects of the noble corona virus. This is very challenging time for everyone, as this lockdown has changed everyone physically and mentally.

If we talk about mental changes, people are facing depression, anxiety, negative thoughts, aggression and many more. Physically, people are gaining weight and this is considered as one of the toughest task to lose calories. Putting on much weight invites many diseases like, obesity, diabetes and etc. So below are discussed some tips to burn calories to maintain a good health.

5 TIPS TO LOOSE CALORIES

1-  EXERCISE

              Exercising is one of the best ways to lose your body fat in a controlled manner. It is defined as an activity that requires physical efforts, carried to sustain or improve health and fitness.

TYPES OF EXERCISE:

1-    Endurance exercise: this exercise is referred to as a aerobic exercise to increase your breathing and heart rates. It is also known as “STAYING POWER”. This exercise helps to improve health of lungs and heart. It also delays in many types of diseases like colon or breasts cancer, diabetes and heart diseases. Physical activities that increases endurance are

*brisk walking or jogging

*yard working (mowing, raking)

*dancing

*swimming

*biking

*climbing stairs or hills

*playing tennis, basketball or cricket

2-STRENGTH EXERCISE: It is related to increase the strength of your muscles. Making muscles strong will help you to perform daily chores easily and making you independent. In order to increase muscle strength people uses many kinds of weights, such kind of muscle training is known as “STRENGTH TRAINING” or “RESISTANCE TRAINIG”.

People lift light weights first and then heavy weights to improve muscle strength and uses stretch bands. Few examples of strength exercise are;

*lifting weights

*carrying groceries

*overhead arm curl

*gripping a tennis ball

*wall pushups

*arm curls

*using your body weight

*use resistance bands

3-BALANCE EXERCISE; this exercise helps to maintain balance, to prevent falls, a common problem in adults that can have serious consequence. Lower body exercises helps to improve your balance. Balance exercise includes

*tai chi a “a moving meditation” that involve shifting the body slowly, gently and precisely, while breathing deeply.

* standing on one foot

*the heel-to-toe walk

*the balance walk

*standing from a seated position

4-FLEXIBILITY EXERCISES; this exercise is beneficial in increasing your muscle strength in stretching. Stretching can improve your flexibility. Moving more freely will make it easier for you to reach down to tie your shoes or look over your shoulder when you back your car out of the driveway. Flexibility exercise include

*the back stretch exercise

*the inner thigh stretch

*the ankle stretch

*the back of leg stretch

    

                     

2-   BALANCED DIET

                                         The diet we consume has a direct impact on our body. We can say that the amount of calories we consume daily is directly proportional to our body weight. Balanced diet supplies nutrients to our body that are needed by your body to work efficiently.

Suggestions that you should follow to lose weight by the help of balanced diet are

*low fat intake

*protein rich diet

*limit red and processed meat

*limit sugar

*limit salt less than 2300 mg daily

*focus on your whole diet

*intake of dietary fibers

*vitamin intake

*don’t fret about your cholesterol

 

3-   DRINK CAFFEINATED GREEN OR BLACK TEA

                                                                     Caffeine is a stimulant that stimulates your body to burn more calories. The reason behind is that caffeine gives more energy and our body move actively. More the movement of your body, More the loose of your calories. Caffeine may also cause to increase the metabolic rate that can also result in burning more calories.

Drinking tea with meals may have another fat-fighting effect. Tea extracts may interfere with the absorption of carbohydrates when consumed in the same meal.

4-  COSUMING A LOT OF WTAER
                                      Just about everything you call on your body to do burn your calories, including absorbing and utilizing water while maintaining fluid balance (something by excreting excess).

Drinking 2 liters of water increase you fat burn nearly 100 more calories.

 It is added that there should be check and balance in consuming a lot of water.

5-   FIDGET

                       Any type of movement requires energy and fidget is definitely qualifies as movement. Fidget is basically defined as making small movements of the hand and feet, through nervousness and impatience.

It is believed that fidget is more important in determining who is lean and who is obese.

HEALTHY NUTRITION PROMISES GOOD HEALTH

HEALTHY NUTRITION PROMISES GOOD HEALTH

Nutrition is basically a process for obtaining the food that is necessary for better growth and health. Nutrition is a basic and major factor on which good health is based on. A balanced diet not only improves our physical health but also improves our mental health. Every thing that we eat has an effect on human body. If we take healthy and balanced nutrition we will enjoy good health and vice versa in case of unbalanced diet and nutrition. A good nutrition helps us to improve our metabolic system, provide us enough energy to perform our tasks actively and provide us enthusiasm for our daily life activities. Unhealthy and imbalance nutrition may cause diseases. In addition to good health, balanced cholesterol level, balanced weight, healthy nutrition may prevent you from non- communicable diseases like diabetes, heart attack and etc.

Nutrients are the essential compounds that are necessary for the healthy nutrition and helps to flourish our body. 

Types of nutrients for a good nutrition:

Macronutrients: The major part in our nutrition is of macronutrients. We get macronutrients from carbohydrates, fats and proteins.

Micronutrients: Though they share a very little part in our balanced diet, but these micronutrients play a major role for our good health. We get enough micronutrients from vitamins and minerals.

Vitamins are necessary for energy production, immune function, blood clotting and other functions. Meanwhile, minerals play an important role in growth, bone health, fluid balance and several other processes.

Sources of nutrients:

Macronutrients We can get enough Carbs from fruits and vegetables. We can get carbs from bread, milk, potatoes and etc.

Micronutrients We can get micronutrients like CALCIUM from milk, yogurt, spinach and sardines, VITANMIN B12 from meat, fish, cheese and eggs, ZINC from meat and different kinds of beans and POTASSIUM from fruits like bananas and apricot, spinach and potatoes.

Vitamins: Need of vitamin for our body is though very little but that little part plays an important role in body development. Our body can synthesize some of the vitamins but some vitamins are needed as a supplement. We can get these vitamins from fruits and vegetables.

Healthy diet and metabolism:

Metabolism is defined as “all the chemical processes occur in our body “or it is also known as the breakdown of our food that we intake on daily basis. Metabolism provides energy to our body through breakdown of complex food particles into simpler ones. Healthy diet intake boosts our metabolism. Our body fat is based on our metabolism. If we eat more fruits and vegetables, it is easier for our body to break the nutrient particles into simpler ones rather than the junk food. Junk food contains mostly fat that is not easy to break down into simpler particles.

Nutrition and our brain:

Most of the researches have told us that nutrition plays an important role in the healthy functioning of our brain. Nutrition plays structural as well as functional role in our body. It produces certain chemicals that may cause diseases. Like more sugar intake or unhealthy or imbalanced diet may increase stress promoting chemicals that may cause depression.

Impacts of healthy nutrition on your body:

As balanced nutrition provides us good health, it also leaves positive impact on human body. Following are some

Positive impacts of healthy nutrient on our body

Good and strong metabolism 

Healthy brain

Good physical health

Activeness

Freshness and glow on skin

Prevention from different diseases

Improve your well being

Improve your ability to fight against different diseases

Low cholesterol level

Active interest in daily life activities

Low risk of diseases

Body fitness

Impacts of unhealthy nutrition on body:

As we know that everything we eat makes an impact on human body. Same as unhealthy nutrition left following negative impacts on human body

Sluggishness

Weakness

Different kind of diseases like diabetes, heart attack, thrombosis and etc.

Junk food causes gain in weight High cholesterol level

Low level of energy

Unhealthy and weak metabolism

Lack of interest

Ways to improve your nutrition as well as your health:

Following are some healthy tips to improve your health by using healthy nutrition

Reasonable calorie intake: keep your regular calorie uptake under control. Find out how many calories do you need according to you age, weight, gender and activity level. Working with certified health care advisers or consulting your health care provider can guide you better in accordance to calorie intake. Mindful or mindless eating :pay attention and fully enjoy your food means mindful eating and it is good for health whereas eating quickly and not fully enjoying your food is known as mindless eating and can lead to eating too many calories.

Eat healthy food like vegetables, fruits, whole grain and low fat dairy products. Dedicate half of your food to vegetables and fruits.

Rethink your drink: Drink more water and sugar free beverages, instead of sugar and high calorie drinks. Soda drinks, sweetened juices, energy and sport drinks are a major source of high level calorie and sugar intake.

Sign’s you are not getting enough protein and nutrition

Mood changes

Weakness and fatigue

Hair, nail and skin problems

Peevishness

Hunger

Slow healing injuries

Getting or staying sick

Low level of energy

Swelling