Brisk or speed walking

Forms Of Exercise-Light And Heavy Exercise

While a moderate increase in everyday physical activities can bring significant health benefits, researchers say that greater results are obtained with more vigorous exercise. Below are some options.

Health professionals recommend consulting a doctor before embarking on a program of vigorous exercise.

Brisk walking

Sometimes called speed walking or power walking, this is one of the more convenient ways to exercise. All you need is a comfortable pair of walking shoes and a path. One measure to quantify brisk walking is a steps per minute, like 100 steps per minute is considered moderate intensity. Brisk or speed walkingWalk with a longer stride and a pace that is considerably faster than a leisurely stroll. Try to reach a speed of about three to five miles [4 to 9 kilometers] an hour.

Jogging

When you jog, you are basically running at a slow pace. Jogging has been described as the most efficient way to achieve cardiovascular fitness. However, because of its higher impact, jogging is more likely to cause muscle and joint injury. Hence, joggers are reminded about the need for adequate shoes, stretching. Jogging burns more calories per minute than walking, according to report.

jogging

Bicycling

If you have a bicycle, you can enjoy a very effective form of exercise. Bicycling can burn up to 700 calories an hour. Like walking and jogging, however, bicycling is often done on the streets. For this reason you must remain alert as you ride, taking all the necessary precautions to prevent accidents. The following are the benefits of cycling

  • Increased cardiovascular fitness.
  • It helps you to manage or prevent disease
  • Improve joint mobility
  • Decrease body fat level
  • Reduces stress level
  • Increases muscle strength and flexibility

Bicycling

Swimming

You can exercise all the major muscle groups in your body by swimming. It also helps keep your joints flexible, and it can give you virtually all the cardiovascular benefits of jogging. Because swimming is gentler on your body, it is often recommended for people with arthritis, back problems, or weight problems as well as for pregnant women. Avoid swimming alone. Swimming

Swimming has been called the perfect exercise. After all, you can get all the benefits of an aerobic workout without any damaging impact on joints, and it can be done by both the very old and the very young.

It is utilized by athletes to stay strong and keep fit when recovering from injury, and there is no fancy equipment needed—just you and the deep blue pole.

Rebounding

his aerobic exercise requires the use of a small trampoline. It simply involves bouncing on the trampoline. Proponents claim that rebounding improves both blood and lymphatic circulation, increases the capacity of the heart and lungs, and improves muscle tone, coordination, and balance. Below are some benefit of engaging in this form of exercise.

  • Works the abdominal (core), leg, buttock, and deep back muscles.
  • May help improve endurance.
  • May stimulates the lymphatic system. …
  • May help improve balance, coordination, and overall motor skills.

Lifting and Stretching

Scientists have recently concluded that a balanced fitness program should include some form of strength training, such as weight lifting. Done properly, weight lifting not only builds muscle but also increases bone density and helps reduce body fat. lifting

Many health experts also recommend stretching to improve flexibility and blood circulation. Stretching can help your joints achieve a full range of motion.

However, to avoid injury, both weight training and stretching must be done properly. You may want to learn a few basic guidelines by reading reliable material on the subject or consulting your doctor.

Climb stairs instead of taking the elevator or ride the elevator to a floor somewhat short of your destination and then take the stairs the rest of the way.

● If you use public transportation, get off a few stops early, and walk the rest of the way.

● When using your own vehicle, get in the habit of parking some distance away from your destination. In a multilevel parking garage, park on a level that will allow you to climb the stairs.

● Walk while you talk. You do not always need to be seated when having casual conversations with friends or family members.

● If you have a sedentary job, find opportunities to work in a standing position, and move around whenever possible.

Yoga

Yoga is a mind and body practice that typically combines physical postures, breathing exercises, and relaxation. Researchers are studying how yoga may help improve health and to learn more about its safe use in older adults.

people in their late 40’s have found that yoga is helpful in reducing chronic low-back pain and improving function. However, evidence is not yet available on its effectiveness and safety for older adults.

yoga

Conclusion

Everyday Activities That Can Improve Your Health

According to recent studies, sedentary people may benefit from simply increasing the frequency of everyday activities that require moderate levels of exertion. You may want to try some following.

Inadequate water consumption during exercise can be harmful. It can cause fatigue, decreased coordination, and muscle cramping. When you exercise, you sweat at a faster rate, and this can lead to a drop in your blood volume. If you do not replenish the water that is lost through perspiration, the heart has to work harder to circulate the blood. It is suggested that to avoid dehydration, you should drink water before, during, and after an exercise session.

Whatever exercise we chose to do, we should’nt over do it to the point that we hurt our health, moderation should be what we aim to maintain.

having a light walk

Are You Getting Enough Exercise- Benefits Of Exercise

Some people have concluded that they do not need to exercise because they are not overweight. Obese and overweight people stand to benefit greatly from a regular exercise program, but even if you are not overweight, an increase in physical activity its very likely to improve your overall health and help prevent serious diseases, including certain types of cancer. Also, studies have shown that physical activity can reduce anxiety and may even prevent depression. The fact is, many who are slim suffer from mental and emotional stress, cardiovascular diseases, diabetes, and other conditions that are aggravated by a lack of enough exercise. Hence, whether you are overweight or not, if you lead a sedentary live, you do well to increase your level of physical activity. So the question is are you getting enough exercise? one does not need to spend the whole day or weeks in the gym for it to be enough.

What Is a Sedentary Life-Style?

A sedentary lifestyle is a type of lifestyle involving little or no physical activity. A person living a sedentary lifestyle is often sitting or lying down while engaged in an activity like reading, socializing, watching television, playing video games, or using a mobile phone/computer for much of the day. How do you know if you are active enough? There are various opinions on what constitutes a sedentary live-style. However, most health experts agree on general guidelines that apply to most people. One explanation used by several health organizations is that you are sedentary if you:

  • Do not exercise or engage in some vigorous activity for at least 30 minutes three times a week
  • Have a job that requires little physical activity
  • Rarely walk more than 100 yards during a day
  • Remain seated most of your waking hours
  • Do not move from place to place while engaging in leisure activities

If you are not getting enough exercise, today is probably the best time for you to start doing something about it. ‘But I just don’t have the time,’ you may say. When you get up in the morning, you are simply too tired. At the start of the day, you hardly have enough time to get yourself ready and get to your job. Then, after a long day, again you feel too tired to exercise and have too many other things to do.

Or perhaps you are among the many who start to exercise but quit after just a few days because they find it too strenuous, perhaps even feeling sick after exercising. Others shy away from exercise because they think that a good fitness program must include grueling routines of weight lifting, lengthy daily runs covering many miles, and carefully choreographed stretching sessions.

And then there is the expense and the perceived inconvenience. Joggers need suitable clothing and shoes. For strength training you need weights or special exercise machines. A sports-club membership can be costly. Travel to the gym can be time-consuming. Still, none of the above need prevent you from leading a physically active live and reaping the health benefits

Set Realistic And Achievable Goals

First of all, if you plan to start an exercise program, do not set unrealistic goals, set goals that is achievable. Start slowly, and work your way up. Scientists have recently acknowledged the value of light-to-moderate physical activity, and they recommend that sedentary people increase their activity gradually. For instance, you can start by adding a few minutes of increased activity to your day, and work up to 30 minutes most, and preferably all, days of the week.You can also add things like walking and taking the stairs, but just more often, a little longer, and/or a little faster.

If you are starting out new, you should focus on regularity rather than intensity. Once your strength and endurance have improved, you can work on increasing the intensity of the exercise. This can be done by incorporating longer sessions of more vigorous activity, such as brisk walking, jogging, stair climbing, or cycling. Eventually for a more well-rounded fitness program, you may even include some weight lifting and some stretching exercises. Many health experts, however, no longer subscribe to the “no pain, no gain” approach to exercise. So, to reduce the risk of injury and to avoid the burnout and discouragement that often lead to quitting, keep exercise at a comfortable level, that is to say what you can do.having a light walk

Be Regular

Those who never seem to have time for physical activity would welcome a recommendation made by the Wellness Letter. It explains that “short bouts of exercise during a day have an additive benefit. That is, three 10-minute periods of exertion can be almost as beneficial as one 30-minute session.” Thus, you do not need to engage in lengthy periods of vigorous exercise in order to reap substantial health benefits. The Journal of the American Medical Association reports that researchers have found that “light to moderate activity, as well as vigorous activity, was associated with a lower risk of experiencing coronary heart disease.”

But regularity is a must. With that in mind, you may want to look at your calendar and schedule specific dates and times for exercise. After a few weeks of a sustained exercise program, you will likely find that it has become a normal part of your live. Once you begin to enjoy the health benefits, you may actually look forward to your sessions of physical activity.

An Active Life Is a Better Life

While it is true that as little as 30 minutes of daily physical activity can have a positive impact on your health, according to the latest medical advice, more is better. It is now recommended that to maintain a maximal level of cardiovascular health, you should accumulate up to 60 minutes of physical activity every day. Again, this can be achieved by engaging in several brief sessions spread throughout the day. The journal Canadian Family Physician explains that “current recommendations call for an accumulation of up to 60 minutes of activity on a given day. For some health benefits, it does not appear to matter how the minutes of activity are accumulated.” This medical journal also states: “While several studies have documented that vigorous activity is associated with lower all-cause mortality, current emphasis is on promoting moderate activity.”

Conclusion

The bottom line is that our body is designed to move around and engage in regular physical activity. A sedentary live-style is harmful to our health. And there is no vitamin, medicine, food, or surgical procedure that can replace your need to remain active. Also, we must all face the fact that an adequate exercise routine, whether moderate or vigorous, whether done in short installments or longer sessions, requires time. Just as we make the time for eating and sleeping, it is vital that we also make the time to remain physically active. This involves self-discipline and good personal organization.

There is no hassle-free exercise program. However, the inconveniences and sacrifices involved in maintaining an active live-style pale into insignificance when compared with the live-threatening dangers of an inactive live-style. Stay active, break a sweat now and again, work those muscles—you might live a healthier and longer live! The benefits of adding exercise to our live-style out weighs the disadvantage. Granted, is not is easy with the busy live we live nowadays, but live is more important.

What do you think about this topic? leave us a comment below.

Thank you for reading.

Eunice

Happens to What You Eat?

“I’M HUNGRY!” When your body makes this urgent demand, few put up much resistance to it.

But did you ever wonder what happens to what you eat? (Besides depositing itself on the waistline and discharged into the sewer). But what happens in between and why it happens is for the most part a real mystery—even to scientists. Let us, nevertheless, take a close look at current theories as to how the human machine is “fueled.”

Why You Get Hungry

The expression “you are what you eat” is overworked but nonetheless quite true. Your body cells are almost entirely composed of molecules extracted from foods and liquids you have consumed. Constantly your body is fueling, making, repairing or destroying these cells. So eating has a greater purpose than filling one’s stomach. It provides fuel and material for your body’s nonstop construction program. Our body is beautifully designed with a built-in alarm that lets us know when our bodies need more food. 

We feel hungry when our body needs more energy (in the form of glucose) or nutrients. … This causes particular groups of neurons in the hypothalamus to produce proteins, which make you feel hungry (NPY and AGRP). Many researchers believe that a part of the brain called the hypothalamus—not the stomach—plays a large part in igniting the desire to eat. True, a person with an empty stomach can suffer sharp stomach contractions. But is worth saying that most of us have never experienced this. Often one’s eating is prompted by habit or by psychological factors. Why, just the sight or smell of food can initiate hunger! In addition, though, the brain seems to monitor the body’s level of glucose in the blood, and a drop in this level can make you feel hungry.

Some even think that the brain has a predetermined “set-point” controlling how much body fat you have. Chemical “messengers” may inform the brain when fat levels are too low for the brain’s liking. As a result, you feel hungry. Fortunately, the brain also informs you when you have eaten enough. But if this system malfunctions (as it seems to do in some people), one may eat long past the point of satiation. This may be one of the many causes of obesity.

The Journey From Mouth to Stomach

Meat and vegetables supply vital nutrients, such as proteins, fats and starches. The problem is, however, that your body only assimilates small food molecules, whereas protein, fat and starch molecules are quite large. Digestion, therefore, chops these long chemical chains down to size. From the moment you see, smell or even think about a tasty food item, your body prepares itself for digestion. Imagine, for example, that you have before your eyes a piece of juicy, boneless breast of chicken, nestled between two fresh slices of whole-wheat bread. Just the sight of it starts your mouth watering, doesn’t it? Secretly, your stomach starts secreting digestive fluids. Now take a healthy bite of this luscious treat and your body’s digestive system swings into full gear. Your mouth warms (or cools) the food to the right temperature. Chewing not only lets you savor the food but also grinds it to an easily swallowed pulp. Salivary glands help by pumping out saliva to moisten and soften the food. Enzymes in the saliva go to work on the bread, transforming starches into simple sugars.

From Mouth to Stomach

Now take a healthy bite of this luscious treat and your body’s digestive system swings into full gear. Your mouth warms (or cools) the food to the right temperature. Chewing not only lets you savor the food but also grinds it to an easily swallowed pulp. Salivary glands help by pumping out saliva to moisten and soften the food. Enzymes in the saliva go to work on the bread, transforming starches into simple sugars.

From the mouth, your meal must now journey to its next stop—the stomach. There the chicken can be digested. Take a swallow. A reflex action closes your windpipe so that the food slides into the gullet, or esophagus. Its stay there is quite brief, however. Within a few seconds, muscle contractions help move it down toward the stomach. “The contractions are so strong,” says one writer, “that food would be forced down even if the eater were standing on his or her head.” A one-way valve called the cardiac, or lower esophageal, sphincter allows the food to pass into the stomach but prevents gastric juices from flowing back into the esophagus.

Anyone who has ever had the unpleasant experience of vomiting knows that the stomach is nothing less than a vat of acid. So for several hours the food churns in hydrochloric acid and enzymes. There your chicken is blended, sterilized and broken down into protein molecules called poly peptides.

Unfortunately, some people have a deficiency of hydrochloric acid and stomach enzymes. As a consequence, their digestion is seriously impaired. They may stuff themselves on nutritious food but suffer malnutrition nonetheless. On the other hand, some have an excess of stomach acids and suffer the familiar heartburn or even develop ulcers. Several hours in the stomach and the food is now a liquid mass called chyme. This liquid is gradually squirted into the duodenum, the first part of the small intestine. There the digestive process continues.

The role of the liver

The liver comes to the aid of enzymes present in the intestine by producing bile—a yellowish alkaline fluid. Your body produces about 17 to 27 fluid ounces (500 to 800 ml) of this salty fluid daily and stores it in the gallbladder. When needed, this organ secretes just enough bile to do its job of emulsifying fatty globules. This job accomplished, the enzymes are free to perform their chemical wonders. What’s left of your sandwich is transformed into microscopic particles! But how do these particles become a part of your body?

By absorption. You see, it takes the digested food some four hours to pass from the small intestine to the next step of its journey: the large intestine. In the meantime, it encounters millions of tiny, finger like projections called villi that line the walls of the small intestine. Through these villi, food is absorbed—either into the lymph (lymphatic) system or into the blood system. The blood system carries away the digested food material to that remarkable “factory,” the liver. There molecules are broken down yet further. Now when your body cells need repair, the liver uses these raw materials to manufacture or synthesize “spare parts”—amino acids and proteins. Too, it can store and later send out glucose to fuel your cells. The liver is also a warehouse. When further cell repair is needed, the body sends out a signal and the liver supplies some needed repair materials on demand.

What, though, of the food that wasn’t absorbed? Water eventually goes to the kidneys for elimination via the urinary bladder. Solid waste passes into the large intestine, or colon, for elimination through the rectum. Since the colon is at its most efficient when it is relatively full (and there is evidence of further health benefits), many doctors recommend a diet high in fiber, that is, indigestible materials such as bran, to aid in regular elimination.

Conclusion

What happens when we eat is amazing. We should take of our body by watching what we eat. Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.

When you practice good nutrition, you’re consuming natural and healthy foods that can help your body. This includes improving your immune system. According to a 2011 study presented at the 5th International Immunonutrition Workshop in Puerto Valletta, Mexico, researchers showed how obesity can weaken someone’s immune system, thereby increasing the chances of getting sick from infections.

So what do you think about this topic? leave us a comment below.

Thanks for reading.

Eunice

hand wshing

4 Key Ways To Protect Your Health

It is said that health is wealth. “So when” are healthy you can be said to be wealthy. We need to take care of our health. There are numbers of ways we can protect our health, we are going to be looking at just four of them. But first, why do we need to be healthy? When you are healthy you avoid illness/diseases, you live a more enjoyable life and so many other reasons.

4 Ways to protect our health

Keep yourself clean. “Hand washing is the single most important thing that you can do to help prevent the spread of infection and to stay healthy and well,” reports the U.S. Centers for Disease Control and Prevention. As many as 80 percent of infections are said to be passed on by unclean hands. So wash them often throughout the day. Do so especially before eating, preparing food, or dressing or even touching a wound, and do so after touching an animal, using the toilet, or changing a baby’s diaper. Washing with soap and water is more effective than using alcohol-based hand sanitizes. Children stay healthier when parents train them to wash their hands and to keep them away from their mouth and eyes. Bathing every day and keeping your clothes and bed linens fresh and clean also contribute to better health.

One personal benefit of good hygiene is having better health. Keeping your body clean helps prevent illness and infection from bacteria or viruses. Like in our example, the simple act of washing your hands regularly is an effective way to keep germs from spreading.

hand wshing

Avoid infectious disease

Avoid close physical contact or the sharing of eating utensils with any who have a cold or the flu. Their saliva and nasal secretions can pass the illness on to you. Such blood-borne diseases as hepatitis B and C and HIV/AIDS are transmitted primarily through sexual contact, intravenous drug use, and transfusion. Vaccination can help to prevent some infections, but a wise person must still take necessary precautions when with someone who has an infectious disease. Avoid insect bites. Do not sit or sleep outdoors unprotected when mosquitoes or other disease-carrying insects are active. Use bed nets, especially for children, and use insect repellents.

Keep your home clean

Make whatever extra effort is needed to keep your home tidy and clean, inside and our. Eliminate any places where water can collect and mosquitoes can breed. Litter, filth, and uncovered foods and garbage attract insects and vermin, all of which can bring in microbes and cause disease. If there is no toilet, build a simple latrine rather than just relieving yourself in a field. Cover the latrine to keep our flies, which transmit eye infection and other diseases. Cleaning offers a sense of satisfaction, but may go further by protecting your mental health as well. When we are clean, it draws people to us.

Avoid injuring yourself

Obey safety laws when working, riding a bicycle or motorcycle, or driving a car. Make sure your vehicle is safe to drive. Use appropriate protective equipment and clothing, such as safety glasses, headgear, and footwear, as well as seat belts and hearing protection. Avoid excessive sun exposure, which causes cancer and premature aging of the skin. Sun exposure is linked to skin cancer. This is the most common type of cancer in the United States. It’s best to limit your time spent in the sun. Be sure to wear protective clothing and hats when you are outside. Use sunscreen year-round on exposed skin, like your face and hands. It protects your skin and helps prevent skin cancer. Choose a broad-spectrum sunscreen that blocks both UVA and UVB rays. It should be at least an SPF 15. Do not sunbathe or use tanning booths. If you smoke, stop. Quitting now will significantly lower your risk of heart disease, lung cancer, and stroke.

Conclusion

Cleanliness they said is next to godliness. We are the masters to our health, therefore, living a clean life brings us joy. It protects our health and the health of our family and others too. There a lot of benefit that comes from protecting our health. We do not want to take our health lightly, it is serious. A healthy person has all to benefit, and a brighter future. We chose to protect our health the extent possible because we know the good that comes to us.

Healthy habits help prevent certain health conditions, such as heart disease, stroke, and high blood pressure. If you take care of yourself, you can keep your cholesterol and blood pressure within a safe range. This keeps your blood flowing smoothly, decreasing your risk of cardiovascular diseases.

When you are healthy, you have this level of self-confidence, and this because you are engaging in a lot more physical activity and demanding your body to be active.

How Healthy Food Can Improve Your Health.

WHAT a joy it is to behold a well-nourished child! Yet, a child is not healthy by accident. “Simple but nourishing food was always a high priority in our family not only in terms of our financial budget but also in the time invested in preparing and enjoying it together,” I recall, coming back from school to be greeted with the delicious aromas of dinner being prepared and perhaps of a pie or cake that she had baked. Because my mother did not work outside the home, we looked forward to coming back home from school, because we know there will be nice meal waiting for us.

Rather than being sustained by wholesome food, however, “roughly 780 [million] people in poor countries, one in five of their population, do not get enough to eat,” according to The Economist. “As many as 2 billion people who get enough to fill their bellies nevertheless lack the vitamins and minerals they need.” It is not simply that the undernourished one is weakened but also that he is less able to benefit others. Hence, regarding undernourished children, economist Eduardo Giannetti da Fonseca of São Paulo University, Brazil, is quoted as saying: “This [waste of human resources] is worse than anything else. . . . I believe that among these children there are talents and abilities that end up hidden away because of poverty. Among them, under different circumstances, there could arise an Albert Einstein.” The magazine Veja states: “The country is losing muscles that are wasting away because of poor nutrition and is throwing away a potential reserve of intelligence, creativity, and energy.” Hence, despite the high cost of living, wise parents give their children a solid foundation by investing in nutritious food.

A Wise Investment

“Invest” means “to make use of for future benefits or advantages.” How can you invest in nutrition? If needed, would you forgo luxuries or status items and use your limited budget to purchase wholesome food?

“The senses do not lie dormant until they are suddenly switched on at birth; evidence suggests that the sensory systems function well before birth,” says The New Encyclopædia Britannica. Thus, the ideal way to start nourishing a child is to have a well-nourished mother. The next step—after birth—is for the infant to breast-feed, since human milk provides complete nutrition and even immunizes against common diseases. States Facts for Life, a United Nations publication: “For the first few months of a baby’s life, breast milk alone is the best possible food and drink. Infants need other foods, in addition to breast milk, when they are four-to-six months old.”

While remarkably resilient, the human body should not be taken for granted. It is vital to build it up with wholesome food early in life. The World Book Encyclopedia says: “By the time a person is 6 years old, the brain has reached its full weight of about 3 pounds (1.4 kilograms). Most of the brain cells are present at birth, and so the increase in weight comes mainly from growth of the cells. During this six-year period, a person learns and acquires new behavior patterns at the fastest rate in life.” Therefore, even if the child enjoys a good diet after its sixth year, relatively few additional brain cells will be developed. Wholesome, nutritious food is one of the greatest gifts that parents can give their children. Even if many of the so-called necessities of life, which are often only luxuries, cannot be provided, parents who invest in the mental and physical health of their children give them a start in life from infancy that can never be replaced.

Why Have a Varied Diet?

A child needs protein-rich food to grow physically and mentally. Poor nutrition slows a child’s mental development in school, and the child may become apathetic and weary, unable to pay much attention or remember what is taught. At least 25 different deficiency diseases result from lack of one of the basic nutrients—protein, vitamins, essential fats, or nutrient elements.

Consider the case of Joaquim who said. “Our family was poor,” he says. “But we had land and cultivated almost everything we ate. At every meal we had corn and rye bread made from whole grains, and that contributed to good nutrition. Almost every day my mother made soup that included a variety of vegetables, including beans, and this supplied many of our nutritional needs. We did not have much meat, but we did have fish, mostly sardines, cod, and herring.” He adds: “My mother had five children, and I do not remember any of us getting sick other than with colds and flu. I think that our well-balanced meals contributed to that.” A mother of seven children explains: “We needed to provide nourishing food at a low cost. So we planted a vegetable garden, which, although it was small, produced enough for our needs.” She adds: “Our children never had a serious illness and were always very successful in their schoolwork.”

Your body requires as nutrients 22 of the 103 officially recognized chemical elements. Although it is impossible to fix the exact amount of vitamins, minerals, and proteins you need individually, a well-balanced diet will provide your needs. One authority stated: “The key to good nutrition is a varied diet that includes every kind of nutrient.”

What if your children dislike certain foods, such as vegetables with a bitter taste?

According to an experienced cook, parents should serve “the whole range of vegetables available in their region. Many grown-ups do not eat vegetables because they were not exposed to them when they were kids. Since vegetables provide fiber and many of our vitamin needs and are inexpensive, parents should always have them available for their children.” So why not learn new recipes that make good use of fresh vegetables and fruits, perhaps served in a delicious soufflé or stew? Regarding so-called empty calories, he suggests: “Parents should not have sweets in the house other than on special occasions. If [the children] do not have them, they won’t eat them.”

Although eating adequate amounts of proper food minimizes the danger of malnutrition, some people create problems for themselves by overeating. Excessive consumption of calories that exceeds the body’s needs may lead to obesity, which is associated with diabetes and heart trouble.* Since neither medicine nor physical activity can take the place of proper eating habits, a good suggestion is to reduce the intake of fat, sweets, salt, and alcohol. Also, says an encyclopedia, “steps should be taken to minimize hunger, loneliness, depression, boredom, anger, and fatigue, each of which can set off a bout of overeating.”

No one today enjoys perfect health. So why not be reasonable, neither heedless nor overly anxious? An inordinate or fanatical interest in nutrition or health matters can cause us to lose our balance.

Conclusion

Health benefits of eating well. A well-balanced diet provides all of the: energy you need to keep active throughout the day. Nutrients you need for growth and repair, helping you to stay strong and healthy and help to prevent diet-related illness, such as some cancer.

Having a well-balanced meal for your family is worth more than gold, because you are setting them up to succeed in life. Make better choices when it comes to food. Eat healthy meals, keep sweet things away from children and make the meal balanced.

Thank you for reading.

Eunice.

Is Obesity really a problem

“Adolescent obesity is like an epidemic.”—S. K. Wangnoo, senior consultant endocrinologist, Indraprastha Apollo Hospital, Delhi, India.

AS THE above comment shows, many middle-class Indian families have changed to a life-style that is resulting in teenage obesity. This epidemic has become a pandemic that is spreading in many countries as more people exercise less and become addicted to junk food. A consultant in adolescent medicine stated: “The next generation [in Britain] will be . . . The most obese in the history of mankind.” The Guardian Weekly reported: “Obesity was once mainly an adult problem. Now Britain has a young generation whose eating habits and sedentary culture is leading them towards problems first seen in the US. Long-term obesity will predispose them to illnesses such as diabetes to heart disease and cancer.”

The writers of the book Food Fight state: “Overconsumption has replaced malnutrition as the world’s top food problem.” Don Peck, writing in The Atlantic Monthly, states: “Some nine million Americans are now ‘morbidly obese,’ meaning roughly a hundred pounds [45 kg] or more overweight.” Weight-related conditions lead to some 300,000 premature deaths a year in that nation, “more than anything else except smoking.” Peck concluded: “Obesity may soon surpass both hunger and infectious disease as the world’s most pressing public-health problem.” Therefore, who can afford to ignore the threat of obesity? Dr. Walter C. Willett writes in the book Eat, Drink, and Be Healthy that “next to whether you smoke, the number that stares up at you from the bathroom scale is the most important measure of your future health.” The key word here is future health.

How Do You Define Obesity?

When is a person considered obese and not just somewhat overweight? The Mayo Clinic in Rochester, Minnesota, U.S.A., states: “In simplest terms, obesity is being seriously overweight because of excess body fat.” But how do you determine what overweight is for each person? Height-weight tables can give an approximate guideline whether one is simply overweight or has passed into the obese stage. However, these don’t account for differences in body composition. The Mayo Clinic says: “Body fat, instead of weight, is a better predictor of health.” For example, an athlete is likely to have more weight because of muscle mass or large bone structure. What are the basic causes of overweight or obesity?

what are the basic causes of overweight or obesity

  • Overeating is the simple reason for obesity that so many people, including researchers on obesity, associate with it: “For most obese people, however, the accumulation of excess weight and adipose tissue most likely signifies a prolonged, and often, insidious process: excessive consumption of calories, above and beyond those used for muscular or metabolic work.” (Annalsbof the New York Academy of Sciences, 19847, page 343)
  • Some people are overweight because of glandular disorders or disease, though Professor Judith Rodin holds that only “5 percent of all cases of obesity are caused primarily by medical problems.” Heredity may incline a person to stockiness. Dr. William Bennett comments: “Lots of fat people maintain their weight by eating about what an average-weight person does . . . They are metabolically different.” Certain scientists even feel that if a fat person eats less, his body lowers its metabolic rate so that he burns calories more slowly.
  • Heredity? Environment? Or Both?

    The book Food Fight states: “There has long been debate pitting genetics versus environment in the genesis of obesity.” What is meant by genetics in this context? Some hold to the theory that the human body naturally stores excess calories for possible future needs. The same source continues: “The genetics of obesity has been studied for decades. . . . Much research has now been done on human genes and obesity. Sophisticated techniques are being used to identify genes that predispose people to weight gain and to diseases like diabetes. In scientific parlance, 25 percent to 40 percent of the variability in population body weight can be explained by genes.” The book continues: “Given that obesity is usually blamed on personal failing, these numbers underscore the importance of biology, but still, 60 percent or more of the influence can be attributed to the environment.” This means that a major factor in obesity is still the person’s life-style. Does the individual take in more calories than he or she expends each day? Are the wrong kinds of food being consumed on a regular basis? Is time set aside each day for moderate exercise?

The Mayo Clinic explains the cause of obesity in simple terms: “Genes may set the stage for overweight or obesity, but your body weight ultimately is determined by your diet and physical activity. Over the long term, eating excess calories, leading a sedentary lifestyle, or a combination of both leads to obesity.” (Italics ours.) The same source continues: “Your heredity doesn’t mean you’re destined to be fat. . . . No matter what your genes say, it is ultimately your choices in nutrition and activity that will determine your weight.”

  • Diseases and Drugs

    Some illnesses may lead to obesity or weight gain. These may include Cushing’s disease, and polycystic ovary syndrome. Drugs such as steroids and some antidepressants may also cause weight gain. The science continues to emerge on the role of other factors in energy balance and weight gain such as chemical exposures and the role of the microbiome.

    A health care provider can help you learn more about your health habits and history in order to tell you whether behaviors, illnesses, medications, and/or psychological factors are contributing to weight gain or making weight loss hard

Dangers of Obesity

Being fat can be dangerous. Reports show that obesity can lead to higher blood pressure and cholesterol levels, adult-onset diabetes, several types of cancer, heart and gallbladder disease, arthritis, and respiratory problems. “A person who is 20 percent overweight faces a death rate one-third higher than average; for those 30 and 50 percent overweight, the rates are 50 and 100 percent higher, respectively.” (The New York Times, February 27, 1985) Similar reports of health problems come from England, Germany, and Italy.

Mental illness such as clinical depression, anxiety, and other mental disorders.

Body pain and difficulty with physical functioning.

solutions

  • Many, indeed, are the remedies from which you can choose. Hundreds of extremely overweight people have been helped by an operation—they have had a large portion of their small intestine removed. In this way the bowel surface from which nourishment is absorbed into the bloodstream is reduced. The measure is obviously a drastic one, not to be hastily chosen.
  • What about using drugs? With drugs, whether the kind that depress the appetite or the kind that speed up the metabolism, you always have to reckon with side effects. Well has it been said: “No easy way is safe; no safe way is easy.”
  • By developing a plan of more-healthful eating plus daily exercise.
  • Pay more attention to your health, by making up your mind to lose weight. 
  • Started a regim of exercise program and different eating habits
  • fad diets.” Among those that might be mentioned are the three-day prune diet, a diet of grapefruit and hard-boiled eggs, and a diet of only milk and bananas. A real problem with all these “fad diets” is that they are not desirable on a permanent basis. Most “acceptable” reducing diets are relatively high in protein; the caloric reduction is obtained by reductions in fats and carbohydrates. While they may be called high-protein diets, there is actually no increase in protein intake.
  • Another approach, quite simple as well as economical, is total fasting. Regarding it, Current Therapy 1970 states: “The total abstinence from food for 1 day every 3 to 10 days has been employed for years. The benefit to be derived from a caloric deficit of 2500 to 4000 calories once or even twice a week is quite real. In persons normal except for the obesity, the risks involved are minimal. For 7 to 10 day fasts, the newer procedure, observation under hospital conditions is advised.”
  • Good Sense and Self-Control.

    Of course, the simplest (but not the easiest) solution is to avoid getting overweight. Prevention is better than cure

Conclusion

Obesity is a complex health issue to address. Obesity results from a combination of causes and contributing factors, including individual factors such as behavior and genetics. Behaviors can include dietary patterns, physical activity, inactivity, medication use, and other exposures. Additional contributing factors in our society include the food and physical activity environment, education and skills, and food marketing and promotion.

We can choose for ourselves what we want for our life. At the end of the day, when we over do something is wrong and can be deadly too. Do/did you have this problem? what did you do about it? leave us a comment let us what you think about it.

Thanks for reading.

Eunice.

expamples of keto diet

Top 5 weight loss programs

Around the globe, each year a lot of people try to lose weight. The best way to achieve these, is by changing your diet or lifestyle. There are a lot of dieting program nowadays for people looking to lose weight. These even makes it even more difficult for people to decide which program to follow.

Some of these program make you believe that by eating fewer calories, carb or fat, that you will achieve your weight lose goal, while others believe in curbing appetite to reduce your food intake, thereby losing weight.

We are going to be looking at five weight loss programs.

  1. The ketogenic diet. The ketogenic diet is a low-carbohydrate, adequate-protein, and high-fat diet. It was originally used to relieve difficult-to-treat epilepsy in children. The ketogenic diet is very effective for reducing seizures; however, the popularity of the ketogenic diet for epilepsy treatment greatly declined after the development of effective medications. Today, the ketogenic diet is mostly promoted for its ability to help people reach a healthy weight. The basic Ketogenic diet In a typical ketogenic eating plan a person will keep their macro nutrient “macros” intake to: • 75% of calories from fat • 20% of calories from protein • 5% of calories from carbohydrates



Does the ketogenic diet increase weight loss?


The ketogenic diet changes the way the metabolism works. Specifically, it causes the body to enter a state of ketosis. What is ketosis? ketosis is the state in which the body burns fat for fuel. And This is as a result of low carbohydrate intake to the body, in ketosis state your body turns to burning fat as a source of energy. At these state the body is said to be in ketosis. And the need to eat food is greatly reduced, thereby reducing appetite. Plus, the increased protein and fat intake keep the dieter fuller, longer. Keto makes it simple and easy to eat less and lose weight. This diet helps keep blood sugar very stable and can lead to a major improvement in type 2 diabetes even without factoring in weight loss.

In the ketogenic diet, you keep the butter, the cream, and the fatty salad dressing. Just toss out the grains and starch. Enjoy steak, avocados, cheese, and bacon. Just ditch the sugar. The keto diet lets you indulge in fats and proteins to feel satisfied and curb hunger pains. The cardinal rule of the keto diet is to limit your carb intake to less than 50 grams per day in order to activate ketosis in your body.Since you’ll be getting most of your nutrition from proteins and fats, it’s important to remember what to eat and what to avoid. For proteins, eat eggs and plenty of meats like fish, beef, and poultry. Eat nuts and seeds like macadamias and sunflower seeds.

Types of foods and nuts to eat in a keto diet.

expamples of keto diet



DISADVANTAGE OF KETOGENIC DIET.

  • Strange-smelling breath.
  • Difficulty concentrating
  • muscle cramps
  • fatigue

This unpleasant side effects happens only during the adjustment period. This ends after the adjustment period, which is good to know that is not something that last for long. Another disadvantage of the ketogenic diet is that certain groups of people may find it difficult to adhere to. Eating a vegan or vegetarian ketogenic diet is extremely restrictive in the variety of foods it includes and is therefore undesirable.

Conclusion

Some people follow a ketogenic (low-carb) diet to try to lose weight by forcing the body to burn fat as a source of fuel.

If you are determined to loss the weight, forget the carb and come on board.

2. Intermittent Fasting: it is currently one of the world’s most popular form of fitness trend. People use it to lose weight or just to improve their health.

What is intermittent fasting? it is a form of eating that cycles around periods of fasting and eating.

Fasting did’did not start in our recently, it predates our time. It has been in practice throughout ancient time. Ancient hunters gather food that is just enough for the day, as they did’did not have methods of storing the leftovers. Sometimes they could’did not find any food to eat, and is not like they have supermarkets of fridge to store food, so when there is no food they fast.

Fasting is often done for religious reasons. In these type of fasting, you go without eating or drinking throughout the hours or days of your fasting. Intermittent fasting is slightly different, in the sense that you follow a time of eating. But drinking is allowed (Tea, Coffee, electrolytes, and water).

The length of fasting can vary, depending on an individual makeup like age, weight, and ability.

Types of fasting these include: short and long fast.

  • The 12-hour fast:This is the usual over-night fast that happens every night. We break these fast in the morning with breakfast. If finished your supper at 7:00 pm and ate breakfast the next morning the time in between these meals would be 12 hours.
  • The 16:8 fast. This way of doing intermittent fasting involves daily fasting for 16 hours. Sometimes This is also referred to as an 8-hour eating ‘window’. You eat all your meals within an 8-hour time period and fast for the remaining 16 hours. Generally, This is done daily or almost daily.
  • The 24-hour fast. Also, referred to as one meal a day. Using the supper over at 7:00 pm model, a person practicing one meal a day would skip both breakfast and lunch the next day and eat only the evening meal at 7:00 pm.

The long fast

  • 36-hour fast: This one starts at the end of a meal, 7:00 pm, and continues throughout the next day and night ending with breakfast at 7:00 am. the following day. There will be one full day when no eating occurs, just hydration.

  • 48-hour fast: This is the same as the 36 hour fast except you don’t eat until 7:00 pm on the last day of the fast.
  • The 5:2 fast. 5:2 involves five regular eating days and two fasting days. However, on these two fasting days, you are allowed to eat 500 calories on each day. These calories can be consumed at any time during the day – either spread throughout the day or as a single meal.

Conclusion

Fasting has a lot of benefit if done properly, This includes loss of excess weight, type 2 diabetes reversal and brain function.

Regular fasting optimizes energy metabolism and so reduces oxidation.

It also reduces the side effects of other strict dieting.

It also helps to stabilize blood sugar level.

3. WW (weight watchers) is a global weight loss and health management program, targeting both those who are after short or long-term dieters.

WW is a point based system that assigns different food and beverages a value, depending on their content, like the amount of calories, fat, or fiber contents. You will be assigned a daily point target, and this point are spent on food.

Members of WW are motivated through its free rewards programs. This program include fitness class passes, wine tumblers, and a take anywhere organizers. Its members get 24/7 support both private online community or support from WW coach. All these, is accessible through the digital app.

Studies has shown that people who follow the program lose weight. And that it is easier to maintain at the long run. They love it because of its flexibility. But it can be expensive if you want to enjoy the full programs.

sample of ww food

Types of program:

  • The Digital program is like a starter pack. For those that just join newly. They get a 24/7 support through the website and also the app. This includes access to their food and the community.
      • The one-to-one coaching plus the digital program is available for the premium members. This includes action plan that can help you to lose weight and maintain it.
      • The Workshop plus the digital program helps ones that wants a more personalized programs. So, in addition to every other benefits, like the one-to-one program and the digital program, WW offers in-person sessions. So you get help from their coaches and also from their well over 1400 workshops every week.

      Pros.

      • Personal support.
      • Digital app tracker.
      • Access to a community of like minds.
      • Easy to follow.

      Cons.

      • Meal preparation must be done at home.
      • Personal coach is always not available
      • Not budget friendly. If want to get the full benefit of the program be ready to spend money on the biggest program that WW offers.

      Conclusion.

      WW is great for people who love to weigh their food and count calorie unlike the keto diet that does’did not. The online tool they have assigns a certain value to each food. They’re quick and easy way to control portion sizes and calories, especially for ones who do know their way around the kitchen.

      Noom Diet.

      Noom is a health app designed by behavioral psychologists to help you lose weight. According to noom website they said “that their mission is to help people everywhere to live a healthier lives through behavior change”.

      So in their app you have a trainer, nutritionist, and a health coach, all in one place in your phone.

      All the food is colour coded(green,yallow and red). The green foods, are like fruits ant Veggies and they are the least calorie-dense and contains the highest concentration of healthy nutrients.

      Yellow foods have more calories but not necessarily bad for you. This includes meat and dairy.

      Red foods desserts and processed foods, are more in calories-dense. Red foods are also not off-limit, it just makes you aware that their calorie count is high and they are also fewer filling.

      This colour codes on food might be a disadvantage for people who do not like their food colour coded or tagged. Noom is very good at instilling fear in you when it comes to certain food.

      How does the app work?

      The app is free to download, Noom will ask you to you the amount of weight you want to lose and how quick you want to achieve, your age and height when you download the app. These are common question we get asked in any weight loss app anyway.

      When the log in all the details above, it will automatically generate the exercise you will have to follow, you will also have to log in everything you eat during the day.

      Noom also tracks your weight loss. So every week you enter your weight, the app makes a graph of your progress.

      Example of noom meal

      Pros.

      • It helps you to stay accountable and also to make better choices on your own.
      • It encourages you to eat real
      • Individualized coaching

      Cons.

      • It can be expensive.
      • Having to constantly log in food that you ate can be a challenge for some people.
      • Is an app, it does’nt really know if you have any other health issues.
      • Noom has a cancellation policy problem. Most people usually miss the section that noom has a reoccurring subscription. So when your free trial is up, you are automatically billed.

      Atkins diet:

      The Atkins diet was originally promoted by the physician Dr. Robert C. Atkins. The diet is a low-carb diet, but high in protein and fat intake. It claims that you can lose weight while eating as much protein and fat as you want.

      Over the years, studies has shown that eating low-carb diets without counting calories has proven effective for weight loss.

      The Atkins diet was formally considered as unhealthy as a result of it’s high fat content. But after a thorough studies it shows that saturated fat is harmless. And it leads to more weight loss, and also improve blood sugar level.

      Atkins Diet is in four- phases.

      • Phase One (Induction). In these program you eat under 20 grams of carbs per day for two weeks. You can eat high protein and high fat food. This will help kick start your weight loss. It’s the most restrictive phase of all the programs, because of its dramatic reduction in carbohydrates intake. Results are also fast.

      What to eat in these phase.

      1. Drink lots of water(at least 8 glasses of water daily)
      2. Eat more leafy green vegetables.
      3. Limit carb consumption to 20 grams of Net carbs
      4. eat food that contain more protein and fat(fish, poultry, eggs, pork, lamb, beef)

      Phase two(Balancing) in these phase you slowly start to add nuts, low-carb vegetables up to 25 to 30 grams per day, and so on until your weight loss slows down.

      Add back nutrient-dense foods like, non-starchy veggies(broccoli,asparagus,cheeses and berries)

      Phase three(fine-tuning) these phase is known as fine- tuning phase, because is a stage where you polish your weight lose goal. When you’re very close to your goal weight, add more carbs to your diet. This phase lasts until you hit your target weight and maintain it for months.

      Phase four(maintaince phase) in these phase, the average number of daily grams of Net carbs ranges from 40-120 per day, This depends on your age, gender and other activities. It can be expensive good to point that maintaining the weight lost is the main goal. And these phase is designed to help you do that.

      So in conclusion, Atkins diet is in four phases, and dieters will experience rapid weight loss during two weeks induction phase followed by a slow and steady loss thereafter.

      What do you think? have you tried any of these weight loss programs? why don’t you leave us a comment on what you liked or not.

      Thank you for reading.

      Eunice.




        Drinking Bone broth to lose weight in Keto diet- 7 benefits

        Bone broth is also known as stock. Stock is a popular thing we use in cooking. Bone broth is a reduction of a mixture of animal bones, Cartilage, and connective tissue. As well as other flavorings that may include Vegetables and spices. Bone broth can be used in various ways, for example as a beverage, or in casseroles, stew. But of late is very good for people in a ketogenic diet. Drinking Bone broth supports your body’s ability to digest Fat. This is not only important for people on a ketogenic diet, but also for everyone. No matter your life style, we all eat fat and we need It to digest well, and this what broth helps our body to do. when, we drink Bone broth It helps our body to get to ketosis quicker.

        How does drinking Bone broth promote ketosis?

        • The ability to digest fat.
        • Fat

        The truth is that, a lot of us can’t digest fat, so no matter how much fat we eat, if our body don’t digest It we will not experience the full benefit of being in ketosis.

        Many people say that, they have tried keto diet and have not achieved results or achieve the life changing result they desire, this could be because your body is not digesting fat properly. It could be because we are not adding Bone broth to our diet. It contains’s elements that can help us digest fat.

        Types of Bone broth.

        There are many types of bone broth on the market. We are going to mention only 3.

        • Beef Bone broth
        • Chicken Bone broth
        • Fish Bone broth

        Chicken bone broth has a higher omega-6 ratio than beef bone broth.

        Our bodies cannot make omega-3 or omega-6 essential fatty acids, so we must obtain them from our diets. You see, while we need both, omega-3 helps reduce inflammation, and omega-6 promotes systemic inflammation when consumed in excess.

        Poultry has a higher omega-6 content than cattle, so bone broth made from beef (especially from grass-fed bones) may be a better option if you’re watching your omega-3/6 intake.

        Content goes here.

        Chicken bone broth has a higher protein content.

        Yes, chicken bone broth is slightly higher in protein than beef bone broth — as long as you add the feet.

        Chicken bones may be less dense than heavy beef bones, and they do contain less collagen, but the magic of chicken bone broth is all in the feet. Yes, chicken feet contain collagen (more so than beef bones), which yields a bone broth higher in protein.

        In fact, if your bone broth doesn’t gel (which indicates the presence of gelatin and, therefore, a bone broth with more collagen) despite the type of bones you’ve used, a simple quick fix to make your bone broth more gelatinous is to add a few extra chicken feet.

        Beef bone broth is higher in minerals.

        Beef bones are larger and heavier than chicken bones, which naturally will provide a higher concentration of minerals such as calcium, magnesium, phosphorus and sulfur, which have been shown to promote higher energy levels.

        Chicken Bone broth

        Production

        Bone broth is an easy item to make and can be made out of the parts of the animal that aren’t usually consumed or cooked with. There are many recipes for Bone broth to suit different tastes, but the most common one, is you combine all the ingredients, let them slowly cook for anywhere between 6 and 48 hours, allowing for all the nutrients to leech into the broth. After cooking for the desired time strain the mixture and keep in a sterile Jar in the fridge. It can also be stored in a Freezer for months.

        Ingredients

        1. Animal bones of your choice, with or without meat still attached to It
        2. 2 medium carrots
        3. 2 medium Onions
        4. i head of garlic roughly chopped
        5. Herbs and spices
        6. 2 stalks of celery
        7. Bay leaves
        8. Apple cider vinegar

        Benefit

        • helps to control appetite.
        • It helps to boost the immune system
        • It helps to digest fat
        • It helps you to sleep better.
        • Bone broth contains collagen, and this can help to ease stomach upset as It lines and protect the walls of the gut.
        • It also replenishes essential electrolytes
        • It is also anti-inflammatory and help relieve arthritis and joint pain.

        Conclusion

        There are a lot of health benefit that comes with drinking Bone broth when you are doing ketogenic diet. Even for people who are not, we all need these benefits. But for you to achieve your weight loss goal, and enjoy your new you, you have to add drinking broth to your diet, especially if you are fasting as well.

        What do you think? Have you tried Bone broth in your dieting? leave us a comment let’s know your results. Whether you liked It or not went to know how you feel about It.

        Thank you for reading.

        Eunice

        (Keto Diet For Diabetics) Diabetes Control Food

        Effect of keto diet on diabetes

        The keto diet has the potential to reduce blood sugar levels. Because in ketogenic diet one eats a very low or no carbohydrate, and people with diabetes are recommended to take low carbohydrate and this is because carbohydrate turns into glucose and this for people with type 2 diabetes. So instead of burning glucose it will burn fat.

         

        How ketogenic diet works

        All the cells in our body needs fuel to function. This fuel comes from fat, carbohydrates or protein. Too much protein without fat puts our body into risk, so protein can never serve as a primary source of fuel. So now how about fat and carb. Normally our body preferred carbohydrate to carry out everyday task. This carbohydrates is now converted to glucose,which is readily converted to energy. This is why athletes “carb load” before they compete. Peak performance occurs when the body has plenty of glucose and glycogen stores available at hand. When glycogen runs out, that’s when the body turns to fat. When there is no more blood sugar for our cells to consume, they seek an alternative form of energy. This energy comes from ketones, which are compounds our body produces from stored fat. So a ketogenic diet is one that is high in fat and very low in carbohydrates, resulting in the production of ketones to be used for fuel instead of glucose. A diabetic person stays away from food with high carb content which is also what someone on a ketogenic diet does.

        Impact on blood sugar levels

        A ketogenic diet may help some people with type 2 diabetes because it allows the body to maintain glucose levels at a low but healthy level.

        The lower intake of carbohydrates in the diet can help to eliminate large spikes in blood sugar, reducing the need for insulin.

        Studies on ketogenic diets, including research from 2018, have found that they can be helpful in controlling levels of HbA1c. This refers to the amount of glucose traveling with hemoglobin in the blood over about 3 months.

        Keto Diet For Diabetics

        (Keto Diet For Diabetics) Diabetes Control Food

        A ketogenic diet should consist of the following types of food:

        • Low-carb vegetables: A good rule of thumb is to eat non-stavegetables at every meal. Beware of starchy vegetables, such as potatoes and corn.
        • Eggs: Eggs are low in carbohydrates, as well as being an excellent source of protein.
        • Meats: Fatty meats are acceptable, but should be eaten in moderation to be mindful of heart health. Also, be mindful of consuming too much protein. Combining a high level of protein with low levels of carbohydrates may cause the liver to convert the protein into glucose. This would raise blood sugar levels.
        • Healthful fat sources: These include avocados, olive oil, nuts, and seeds. Although the diet is mostly fat, it is important and recommended including mostly healthy fats over not as healthy options such as bacon, sausage, red meat, and fried cheeses.
        • Fish: This is a good source of protein.
        • Berries: These are good sources of fiber, vitamins, minerals, and antioxidants that are okay to consume on the keto diet in the right quantity.

        Is Keto Safe if You Have Diabetes?

        That depends on the type of diabetes you have. In general, people with type 2 who are overweight seem to get good results safely. If you have type 1 and want to try the keto diet, it’s essential that you talk to your doctor first. You’ll need to carefully monitor your health and watch for signs of ketoacidosis. For either type, it’s a good idea to work closely with your doctor, since you may need to change your medications. The keto diet has some side effects that are worth knowing about, too:Hypoglycemia: Though the diet can lower A1c levels, that may mean you’re at a higher risk of blood sugar that dips too low, especially if you’re also taking medicine for your diabetes. Let your doctor or diabetes educator know if you try the keto diet. They can advise you about checking your blood sugar, taking your medicines, and what to do when your blood sugar drops too low.

        Conclusion

        There is generally a lack of long-term studies into the safety and effectiveness of ketogenic diets and, this is why a doctor’s opinion is needed before starting the diet.

        There are a few groups of people for whom a ketogenic diet may not be suitable, or at the very least, warrants close supervision.

        These include pregnant women, children, people at risk of hypoglycemia, people with a very low BMI, and those with conditions that a ketogenic diet may exacerbate.

        To succeed on a keto diet when you have diabetes you should

        • Determine an effective treatment plan with your doctor.
        • Implement a ketogenic diet that limits dairy and wheat consumption.
        • Check blood sugar levels frequently throughout the day (at least 8-10 times).
        • Supplement with vitamin D3 by getting sun exposure and taking a supplement every day.
        • Exercise daily, but make sure you monitor your blood sugar and check for hypoglycemia symptoms.
        • Get your A1C levels tested every three months to determine the effectiveness of your treatment plan.

         

         

        THE KATO FAST DIET – INCREASE WEIGHT LOSE.

        What is the Ketogenic Diet?

        The Ketogenic Diet is a low carbohydrate, adequate-protein and high fat content diet. or it is a low Carb, high protein, high-fat diet designed to activate a state of ketosis in our body, which then begins to burn stored fat as energy instead of using carbs. And one way to achieve you weight lose goal. This is a great way to burn Calories in your body. as we go further we are going to talk more on fasting and benefit of fasting on Keto. the Ketogenic diet is not something you say you pickup as you go. You have to be prepared before going into it. you have to do your meal pre. have a schedule of what to eat and stick to it. I personally can 100% say it works because i have done it and is the only one that has worked for me.

        The Ketogenic diet is usually high in fat.For example, 5% of calories my be protein, 25% may be Protein, and 70% may be from fat. The truth is that there different ones out there, so the proportions may vary.

        The keto diet diagram

        Does the Ketogenic diet increase weight lose?

        The straight forward answer is yes for does who stick with the diet. And this i know to be true because i have done it and it worked for me. but how does the ketogenic diet work?  the ketogenic diet changes the way the metabolism works thereby increase weight lose. it causes the body to enter a state of ketosis. ketosis is the state in which the body burns fat for fuel instead of glucose. without ketosis that is to say during normal metabolism, carbohydrates in the food are converted into glucose,which is then used as the body’s primary energy source. At the state of ketosis the body is forced to switch over to burning the fat instead. Keto diet makes it simple and easy to lose weight. The ketogenic diet helps to keep blood sugar level low. it also help to maintain a very stable and high energy level. Let’s not forget that ketogenic diet has it’s own side effect and can include:

        • Strange-smelling breath.
        • difficulty to concentrate.
        • Muscle cramping.
        • Fatigue.

        The good news is that when your body has fully adjusted to this stage or diet this side effects stops.

        Why fast in Ketogenic diet?

        In the opening sentence we mentioned fasting briefly. now let let us look at it in fuller details. Well as we have established that the ketogenic diet is a low carb, high-protein, high -fat diet designed to activate a state of ketosis in our body, at that stage our body start to burn fat as energy instead of glucose. But to kick of the weight lose you still need to burn a lot more of the calories more than you are eating. And so to do that you to FAST. Fasting on a keto diet is the best way to burn the calories and kick your keto diet up a notch. When we fast more often we will optimize our energy metabolism, reduce obesity. It is also important to point at at this stage that when we say fasting, in keto diet, we don’t mean to say the fasting that people do for their faith, whereby they eat nothing at all, this is different from that. In keto diet fasting you get to eat, drink depending on the type of fasting one is doing. Fasting is simply avoiding to accidently overeating on ketogenic diet. One can chose the way they want to fast or what works for them. there are different types of fasting and all profess to work, at the end of the day it depends on an individual to decide what works for them based on their plan.

        Types of Fasting

        Intermittent fasting has been used in recent years to increase weight loss. A lot of method can be effective. we are going to look at six different methods.

        1. One meal a day: In this method one can fast in the morning and afternoon, you the eat in the evening. in the morning and through the day you can drink your coffee or tea or your chicken broth and  electrolytes throughout this time in the evening you can eat a well balance keto diet.
        2. 16-hour fast: Many people on a ketogenic diet use this form of fasting on a daily basis. This means skipping breakfast in the morning. So the first meal of the will be eaten no sooner than 11:00 am.
        3. 24-hour fast:  this methods involves fasting from dinner day to the next dinner day. so let say from Monday dinner to Tuesday dinner, that will amount to 24 hour fast. one can also alternate this method.It is important to eat well during your eating hour. Do not rush into this method, just like the first 2 we have mentioned.This method can be done either once or twice a week.
        4.  36-hour: This one at the end of a meal in the evening, say 7:00 pm, continues throughout the next day and night ending the following morning breakfast in the morning. So this means for one full day no solid food is eaten just the regular. tea, coffee as we have mentioned before.
        5. 48-hour: so this method involves fasting for 48 hours in a week. This involves eating your normal keto diet for 5 days in the week. while restricting your calorie in take to 500-600 for the 2 days that is left in the week. you select the days that works for you well, it is fine.
        6. The warrior diet: This method is all about eating small amount of fruits and vegetables during the day and eating one huge meal for dinner.This type of diet was one of the first popular form of intermittent fasting. So this method is all about eating only small amounts of vegetables and fruits during the day and eating huge at dinner.  

        Conclusion 

        The truth is that there are a lot of method of fasting out there, and most of them promise to give you the result you want. AT the end of the day one has to select what works for them. Personally i have tried this ones and it worked for me. The truth is that at first is not easy but once you get into it, it becomes easy to follow. I love to fast and still do it till date. You have to a level of self-discipline and also try to eat healthy food not junk.

        and for you to love fasting you must make your food to be

        1. make it nutritious
        2. appealing to the eye
        3. make it to satisfy your hunger
        4. and tasted great.

        All this will make fasting easy to do. And when you fast in ketogenic diet you are assured to achieve great result in no less a time.

        What do you think?  Have you tried ketogenic diet before, leave us a comment, let us know what you think.

        Thanks for reading

        Eunice