Category: Diet

Can a Keto Diet Help Me Lose Weight and Stay Healthy?

https://www.tryadietforamonth.com/The keto diet is a special high-fat, sufficient-sugar, low-carb diet which in common practice is used chiefly to cure epileptic seizures in epileptic children. It has been reported that patients who have followed this diet for a long time have succeeded in controlling their seizures with remarkable improvements. The keto diet forces your body to use fat instead of glucose for energy, thereby sparing the pancreas from making too much of the hormone insulin. When the pancreas produces too much insulin, ketones, or ketones are produced by the breakdown of fat and glucose. Excess ketones are eliminated through the urine, and the remainder passes out of the body as ketones. As the liver is forced to use muscle protein for energy, ketones can be expelled more efficiently through urine than through the diet.

Following the keto diet can also help you in weight loss. This is because it forces your body to use fat for energy instead of glucose. If your goal is fast weight loss, then it’s recommended to eat up to five pounds of lean proteins (for example, chicken or fish) and carbohydrates every day, and to drink at least 8 glasses of water per day. For best results, always try to eat as healthy as possible and choose proteins that are low in saturated fats. Eggs are particularly good if you want to lose weight quickly, while sausages and other meats are better choices for long-term weight loss.

High blood pressure is one condition that can be helped by following a keto diet. In a study conducted in Finland, hypertensive women were given either a low or a high fat, low fiber diet for a period of six months. The researchers reported that the subjects on the keto diets had significantly lower blood pressure than those on a low carb diet. In addition, blood pressure was lowered even in those with previous hypertension. These diets seem to improve many common conditions, including diabetes, high cholesterol and blood pressure.

A keto diet can also help one’s complexion, as it reduces uric acid buildup. One study comparing women who followed one of two diets reported that their “whole body metabolic profile” was similar, despite the fact that one group ate mainly carbs and the other ate mostly protein. No significant differences were found in insulin levels or in the amount or type of fats consumed. However, it is important to note that one study did report that a ketogenic diet can increase the risk of certain cancers, including colon cancer, breast cancer and prostate cancer.

A keto diet can greatly reduce abdominal fat. Many people feel that cutting one’s carbohydrate intake drastically reduces the amount of fat that’s accumulated around the midsection. However, while reducing carbs might make one lose some weight, it can also cause significant health problems. Most of the weight lost by reducing carbs tends to come from water and muscle rather than fat. Also, most people who try low carb diets eventually end up eating more carbs than they had previously.

For people at high risk for heart disease, especially people with plaque-based conditions like cardiovascular disease, lowering LDL particles (fatty compounds) can significantly reduce the risk of heart disease. LDL is the “bad” cholesterol and increases the risk of heart disease. Statins, one of the most commonly prescribed drugs for cholesterol control, lower LDL but not HDL. So taking statins may actually increase the amount of saturated fat one eats, making this disease risk worse. Research into how diet can affect LDL particles (and other factors such as disease risk) is still ongoing.

Gene Madison writes concerning the Keto Diet and Weight loss in his blog.  Visit his website for more information.

Top Benefits of Intermittent Fasting Diets

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https://www.tryadietforamonth.com/You have probably heard of fasting diets. You may even have tried fasting at least once in your lifetime. This is NOT the same as a starvation diet. Starving yourself is extremely unhealthy and definitely not recommended. If you tried a fasting diet but didn’t manage to stick to it, at least you learned a bit about the process and could share your experience with friends and family. If you managed to stick to the diet for any length of time, you know how beneficial it can be to losing weight. It also has a lot of other health benefits too. So let’s take a look at these, before considering the different types of fasting diets.

Intermittent Fasting Is An Umbrella Term

Fasting for weight loss has become a popular solution for many people who are trying to improve their health, lose weight or heal other ailments. In essence, intermittent fasting is an umbrella phrase for many different meal timing plans which cycle between frequent fasting and restricted consumption over a defined period. During the intermittent fasting diet, many people reduce their calorie intake and increase their exercise and activity levels. Many experts believe that this increased exercise can have a positive impact on the heart.

Fasting for weight loss is not necessarily done only for people trying to lose a lot of weight. It is often recommended for those who need to shed a large amount of unwanted pounds (usually around 30 pounds or more) from a controlled, periodic eating plan. In addition to the benefits of losing weight, there are many other benefits of fasting diets that you should be aware of.

Health Benefits Of Intermittent Fasting

One of the biggest benefits of intermittent fasting is eating fewer calories. When you reduce your calorie intake, you will typically burn more fat. When you eat less food, your body has fewer calories to store up. Fasting diets may last only a few days, but they also can be a healthy long-term way of life.
Another benefit of fasting diets can be eating more quality fats and protein, especially if you combine a keto type diet with fasting. Many people are struggling with eating healthy fats. Because of your body’s lower need for these fat sources, eating more quality fats will help you drop weight. If you add quality proteins, like lean cuts of meat or fish, to your diet you will also increase your protein levels.
A third benefit of the fasting diet is improved digestion and increased energy. You will not be experiencing extreme hunger pangs throughout your diet. Instead of feeling bloated and hungry all the time, you will be full at the end of each day. This can lead to an improved quality of life because you will not have as many mood swings and irritable symptoms.

Finally, another benefit of the fasting diet is a lowered risk of developing heart disease. When you eat fewer calories, your body burns off extra fat and builds muscle. You may also begin to notice that symptoms of heart disease could subside. For example, if you have been diagnosed with high blood pressure or congestive heart failure, you might have experienced an increase in symptoms such as headaches and fatigue. By eating an alternate-day fasting diet, you can lower your risks of heart disease by up to 30 percent.

Although fasting diets have many benefits, they can be difficult to stick to but there are many different fasting diets and you should be able to find one that suits you.

Types of Fasting Diets

5:2

The 5:2 fasting diet was popularized a few years ago when a medical doctor, Michael Mosley, tried it and lost weight. He wrote a book called “The Fast Diet”. A friend of mine tried that diet at the time and has stuck to it ever since, working as a headteacher in elementary education and since retired and reaching 70, very healthy. On this form of intermittent fasting, you eat normally on 5 days of the week, while restricting yourself to 500 calories (women) 600 calories (men) on 2 days of the week. These days can be separated eg, Monday and Thursday, which seem to be popular choices or back to back on whichever 2 days you choose. People often choose Monday and Tuesday for that, leaving the weekend free to eat as they choose. If you reach your desired weight and do not want to lose any more, some people move to a 6:1 intermittent fasting regime, where they restrict calories on only one day of the week.

16:8

The 16:8 fasting diet is used every day. It allows you to eat only during a period of 8 hours and then you fast for the other 16 hours out of 24. Many people find that if they skip breakfast and do not eat anything until, say, 11 am, they then can eat normally between 11 am and 7 pm, which allows them lunch, a snack, and dinner and then they stop eating at 7pm until the following morning at 11 am.

OMAD

OMAD stands for one meal a day, so it is basically a 23:1 fasting diet, as you are allowed to eat one meal a day, which must be finished within one hour. It is sometimes done as part of the Carbohydrate Addict’s Diet, which allows one or two low carb complementary meals a day and one reward meal a day, which must be eaten within one hour. OMAD takes just the reward meal part of this diet.

How Fasting Diets Work

The theory behind many of these is that you cannot pack the same number of calories into your body during the hours you are allowed to eat on a fasting diet as you would if your diet were totally unrestricted. This was tested out with the 5:2 diet. People tended to eat about 10% more calories on the day after a fast but not sufficiently more to compensate for all the calories not eaten during the fast day. Provided you eat healthy nutritious food, protein, good fats and wholegrain products on the days when you are not fasting or on calorie restriction, you are unlikely to eat as much as you would if you ate what you wanted 7 days a week. Even if you want to eat high calorific foods like cake and candy, provided you eat the healthy food first, you will still eat less than before.

Constipation on a Ketosis Diet

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Important Notice: If you are suffering from severe constipation or stomach pain – see your medical adviser urgently. This post does NOT offer medical advice for urgent medical conditions.

Keto Constipation

The short answer to the question, “Does the keto diet cause constipation”, is yes, in some cases it can do so. If you are following a diet which is high in fats and low in carbohydrates, then you will be able to achieve significant weight loss  but constipation may occur as a result of what you are NOT eating!

Some of the foods which cause constipation are foods that are high in protein such as cheese, chicken, beef, eggs and fish. You will need to eat additional fiber and drink extra water along with these if you want to be able to lose weight in a healthy manner.

When trying to avoid foods which cause constipation, there are also a number of foods you should consider including. A good alternative would be to eat a lot of nuts and seeds such as sunflower seeds as well as your favorite vegetables, where these are allowed on the particular diet you are following.

While some people are able to control their constipation, other people have a hard time getting through the day with the constipating effects of a diet. It may be a combination of the above mentioned problems or just one thing to blame for constipation on a ketosis diet.

It is important for you to remember that your body is working on losing weight and that that may mean a lower amount of food going through your digestive system, so there is a smaller volume of material to push through what you ate yesterday or the day before.

Keep track of your fiber intake. If you don’t consume enough fiber, your body will not digest the food you are taking and will not break down the food. Fiber is not only important for breaking down fat, but it is also important for cleansing the digestive system. If you do not have enough fiber in your body, your digestive system will not be able to remove the excess waste, making you feel tired and bloated. If you think you may have constipation on a ketosis diet, try eating smaller meals each day instead of three large meals. Instead of having three large meals, have three smaller meals throughout the day. This way, if you feel tired or bloated, you will be able to snack throughout the day and still eat a substantial amount of healthy foods without worrying about having too much food or feeling bloated!

Constipation does not have to be a big deal as long as you are able to manage it and eat the right foods and make sure you get enough fiber!

Constipation can occur as a result of being dehydrated, a lack of fiber, or a poor diet. Constipation can be overcome by eating plenty of foods that contain fiber and drinking plenty of water. If you find that you are constipated you will also want to try changing your eating habits. Changing your eating habits is one of the best things you can do to stop constipation on a ketosis diet, as eating less of these high fiber foods can lead to a constipation problem.

How To Add Extra Fiber To Your Diet

The no-calorie version of extra insoluble fiber is psyllium husks, also known as Ispaghula. These have no nutritional value, however, they can be extremely useful in adding extra fiber and helping relieve constipation. It is VERY IMPORTANT to take enough water at the same time as taking any extra fiber. Fiber absorbs water and swells. This is what moves the digested food along your gut. Another alternative is to take Linseed or flax seed. I take this in soup. It goes well and the liquid in the soup helps with constipation too.

How To Chug Psyllium Husks


I have found the best way to take psyllium husks is to chug them down, that is, mix them with water and swallow quickly. My preferred method is to half fill a small glass or cup with cold water, add some hot water, to take off the chill and add a dash of lemon juice (or flavor of your choice) to disguise the taste, then stir in 2 teaspoons of dried psyllium husks and fill up the cup / glass and drink it straight down. I then take another glass of water, of the same size and drink that straight down too.  (Psyllium doesn’t have any particular taste, I just find it hard to take unless I add lemon juice. A teaspoon of lemon juice will add only a few calories, so will not knock you out of keto by itself.) It’s important to take enough water at the same time as the psyllium husks or they can block your gut! If you need more fiber, just repeat this later in the day. You need to try for yourself as to how much psyllium husk to use.

Linseed In Soup Relieves Constipation

Linseeds or flax seeds are high in insoluble fiber and very nutritious but unless cracked or milled, they tend to go through the digestive system unchanged. This makes them useful for preventing or relieving constipation without adding calories. Cracked or milled flaxseeds can still be used on a ketotic diet as they are low carb and can still help prevent constipation. They can be taken many ways, sprinkled on salad, mixed with cream cheese or scrambled egg but my favorite is in soup. I have tried them with many soups, green soup, vegetable broth, carrot soup, etc. They work well with them all, add a great nutty flavor and are easy to take. I add 2 ladlefuls of soup to a bowl and then sprinkle linseeds on top of that. The amount depends on how much you personally need. Try a bit at first and increase the amount next time, if necessary. You can use both linseed and ispaghula (psyllium) if necessary. Just take it easy and try a little more each day until you find the best balance for your body.

Other Sources Of Fiber and Soluble Fiber

Inulin and apple fiber. Soluble fiber.