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Dehydration Affects Your Mind & Body
Water is an extremely necessary element for the proper functioning of our body, since much of our body is formed by this liquid. Until today, many people do not understand the importance of drinking enough water and keeping our body hydrated.
What is Dehydration?
Dehydration is a decrease in the amount of fluid in our body which causes a lack of water inside the cells. This situation occurs when the amount of liquid ingested is less than that which is eliminated as a consequence of the different organic functions.
It is the alteration or lack of water and mineral salts in the plasma of a body, it can also be defined as the loss of body water above 3%. It can be caused by being in a very hot situation (especially if there is a lot of humidity), intense exercise, lack of something to drink or a combination of these factors. It also occurs in those diseases where the electrolyte balance is altered.
Regardless your age, you can suffer from dehydration if you do not drink enough water on hot days, especially if you engage in intense physical activity or exercise. Mild or moderate dehydration can be tackled easily by taking fluids, but in the case of severe dehydration, immediate medical treatment is ideal.
Symptoms of Dehydration
The symptoms of dehydration are noticeable after having lost 3% of the volume of water. Initially thirst and discomfort appear, possibly accompanied by loss of appetite and dry skin. Athletes may suffer a loss that increases by 30%, flushing appears, resistance is lost, heart rate increases, body temperature increases, and fatigue quickly appears.
Degrees of Dehydration
Risk Factors of Dehydration
Anyone can suffer from dehydration.
However, certain people are at greater risk:
On certain occasions, dehydration occurs due to simple reasons: When you do not drink enough because you are sick or busy, or because you do not have access to safe drinking water when you travel, are hiking or camping.
Health Complications of Dehydration
Dehydration can lead to serious complications, such as the following:
If you fail to consume enough fluid when you are performing physical activity and you sweat a lot, you may have a heat injury. The severity of this injury can range from mild muscle cramps to heat exhaustion or heat stroke that can put your life at risk.
Kidney & Urinary Problems
Electrolytes - like potassium and sodium - help carry electrical signals from one cell to the other. If your electrolytes are unbalanced, the normal electrical signal can mix, which can lead to involuntary muscle contractions and sometimes loss of consciousness.
Shock Due to Low Blood Volume (Hypovolemic Shock)
This is one of the most serious complications of dehydration and can put your life at risk. It occurs when a low volume of blood causes a decrease in blood pressure and the amount of oxygen in your body.
If you did not drink enough water, your body will begin to use the reserves of your body to carry out essential physiological functions, such as digestion or elimination of toxins. Try to adopt the habit of drinking 2 glasses of water in the morning and before going to sleep to keep your body hydrated throughout the day.
Although blood pressure varies according to different factors, one of the causes can be dehydration. When the body is well hydrated, the blood is composed of 92% water, but when we are dehydrated, the blood becomes thicker and hinders circulation, causing hypertension.
Skin Problems / Quick Aging
If you suffer from dry skin, dehydrated skin, or are prone to develop rashes or rash, your body may not be getting the amount of water it needs. Dehydration affects the body's ability to eliminate toxins, which makes the skin more vulnerable to these types of conditions. In addition, lack of water can cause premature wrinkling and discoloration of the skin. To prevent this from happening, make sure you drink between 8 and 10 glasses of water a day.
Constipation is one of the most annoying digestive disorders and one of the clearest signs of lack of water. The colon, the place where the last stages of the digestive process take place, is one of the main sources of water in the body. When we are dehydrated, our body begins to get water from the colon, making it difficult or obstructing the passage of waste through the large intestine. As a result, we suffer from inflammation, abdominal cramps and constipation.
Joint Paint & Stiffness
Cartilage, one of the most important parts of the joints, is composed mainly of water. Therefore, when we are dehydrated, the cartilage weakens, hindering movement and function of the joints.
How to Prevent Dehydration
To prevent dehydration, drink plenty of fluids and eat foods rich in water, such as fruits and vegetables. Letting thirst be your guide is an appropriate daily guideline for most healthy people.
This may involve drinking between 6 and 8 glasses (between 1.5 and 2 liters) daily for some people, depending on how much water they get through food and how much they sweat as a result of the physical activity they perform. You have to remember that drinking water does not add calories to your diet and is definitely very good for your health.
If you plan to spend a lot of time outdoors on a hot day, it will be convenient to use appropriate clothes for the activity that will be developed: loose clothing and a hat, if possible. This will generate a sense of freshness. If there is dizziness or you feel very thirsty, it will be necessary to rest for several minutes, sit in the shade or in a cool place and drink water.
If you are going to practice a sport or participate in strenuous physical activity, you will need to hydrate well before starting the activity. Also, drink at regular intervals (every 20 minutes, approximately) during the activity and at the end of it. The best time to train or play sports is in the early morning or late afternoon to avoid the hottest hours of the day.
Fast food may not be good for your health!
We have fast-paced lives, and we barely have enough time to eat and spend time with our family. Since most of us don’t have the time to eat a proper meal (especially during work breaks), we are always inclined to eat fast food. And at first, fast food sounds great; you have food that’s ready to eat and which will help you increase your energy levels for the next couple of hours.
However, despite its overall convenience, fast food does hide some very dangerous things. In this article, we will focus on understanding the side effects of fast food and what happens to your body when you eat processed foods like this.
One of the main health issues that appear from fast food is diabetes. That’s because a fast-food-centric diet is also encouraging you to eat more sugar, and that will be a major risk factor for diabetes. In fact, a CARDIA study states that eating fast food 2 times per week can lead to major health problems. Combine that with a lack of workouts and exercising, and you will end up with health issues in the end.
Yes, if you eat lots of fast food, you do end up with the risk of dealing with cardiovascular disease. Fast foods are full of saturated fats, and these raise cholesterol levels. The high sugar intake will bring in the metabolic syndrome, and this increases the triglyceride levels. These two are major indicators of cardiovascular disease problems. If you continue with an unhealthy diet, then you will run the risks of a stroke or a powerful heart attack.
Increased Blood Pressure
While fast foods don’t cause cancer on their own, they do end up leading to it alongside other factors. You bring in lots of unhealthy compounds and chemicals into your system. And in large amounts these can be very bad for you. If you eat fast food often for more than a year or two, you can end up more predisposed to cancer when compared to other people. And that means you have to avoid such a thing at all costs. It might not be easy to do, but there are some ways to achieve that.
FYI - Fast Food Health Risks
Aside from the major health problems described above, fast foods can also end up altering your brain and mental health. Yes, not a lot of people know this, but eating fast food is widely connected to mental illnesses and depression in general. So even if it seems that fast foods are bad for your body, they are very bad for your mind too.
Some of the other problems that can appear from eating fast foods often include mood swings, anxiety, aggression and violence, brain fog, etc. The situation only gets worse if we’re talking about kids that eat fast food. They don’t work out and end up dealing with major health issues early on. They end up being sedentary, and that increases the risks of heart-related problems.
Fast foods can also have a negative impact on your fertility. Most fast foods contain phthalates, and they interrupt your hormonal activity. That leads to a wide range of reproductive issues as well as health defects. And that’s exactly what you need to keep in mind here.
In addition, fast foods can lead to dental problems, just because they increase the amount of acidity in your mouth. And if you don’t brush properly and very often, you can end up with caries and unwanted bacteria.
Since fast food causes weight gain, your respiratory system gets affected too. You will find it a lot harder to breathe, and that means you will encounter shortness of breath, asthma and other health issues. These can only get worse if you don’t lose weight fast.
What can you do to avoid these negative effects of fast food?
For starters, you want to replace the unhealthy food with something natural. Don’t eat fast foods at all, instead try cooking your own meals. In addition, you should consider adding fruits and veggies to your diet. This can come in handy, and it has the potential to pay off extremely well if you do it right.
We also encourage you to work out often. Even if you eat fast foods often, regular workouts will help you shed the extra pounds. Of course it’s better to avoid that kind of stuff to begin with, but if you want to eat fast food, you might as well start working out as much as possible.
As you can see, fast foods don’t have any positive effects on your body. If anything, they are extremely unhealthy for your diet and you have to remove them as fast as possible. Granted, it takes a while to figure out the right foods to replace them with, but in the end it will be worth it. A good idea is to eat healthy food and to start working out. Even if you take baby steps to remove fast foods from your diet, it will still be a great start towards a great weight loss routine!
Benefits of Drinking Tea
Tea is a daily drink consumed in green, black, white, or herbal forms nearly everywhere around the world. Yet tea is often underrated compared to other nutritional products, pills, and supplements. Here are a few of the tried and tested health benefits of drinking tea.
Teas act as natural immune-boosters because of their anti-microbial properties. In particular, green tea has been shown to kill bacteria that cause infections and dental plaque formation in addition to reducing bad breath. However, the down-side of tea’s anti-microbial effects means that certain teas, such as rosehip and pomegranate, may interact with certain antibiotic medications. To be safe, if you are on anti-biotics, consult your physician before beginning a tea-drinking regime.
Productivity with less caffeine
Teas contain a different blend of stimulants compared to coffee, which often has a higher dose of caffeine. This caffeine in coffee can produce jitters, heart palpitations, digestive unrest, and a sense of being “wired” that can interfere with productivity for some. On the other hand, green tea been shown to improve concentration, memory, and overall brain function while producing fewer of the negative side effects associated with caffeine. Thus, for those who are sensitive to caffeine, tea can be an important alternative to coffee in improving work productivity.
Physical performance with fewer calories
When tea is consumed on its own, it generally contains fewer than 10 calories. Rather than add to the waistline, certain teas are thought to improve fat-burning. For example, research has shown that green tea may enhance metabolism while improving physical performance in endurance activities. However, the caveat to this information is that sugar-sweetened teas counteract these effects. Sugar-sweetened beverages are associated with obesity, type 2 diabetes, and other noncommunicable diseases. Thus, for optimal health consume tea sugar free, either on its own or with a splash of lemon or non-dairy milk.
How Sugar Affects Your Health & Body
Carbohydrates are essential for the proper functioning of our body since they are the main source of energy. More than 90% of the energy used by the brain and other vital organs comes from the metabolism of carbohydrates.
The liver and muscles store carbohydrates in the form of long chains of glucose called glycogen, which at the necessary time, is transformed into glucose for energy production. Carbohydrates provide 4kcal / g and are available in foods such as table sugar (sucrose), fruits (fructose), vegetables, cereals and legumes (starch), Dairy products (lactose), among others.
While the intake of carbohydrates is essential for an adequate body metabolism, high sugar intake is associated with various pathologies such as overweight, obesity, liver disorders, behavioral disorders, diabetes, hyperlipidemia, cardiovascular disease, fatty liver, some types of cancer and dental caries. In addition, the consumption of sugars can contribute to the development of psychological disorders such as hyperactivity, premenstrual syndrome and mental illness.
Benefits of Sugar Consumption
Carbohydrates facilitate the metabolism of fats and prevent oxidative degradation of body proteins. In addition, the balanced intake of carbohydrates reduces the absorption of cholesterol, causing a decrease in plasma levels of this lipid, which helps to reduce cardiovascular risk in people over 50 years.
Carbohydrates are involved in the regulation of various gastrointestinal functions such as the maintenance of an adequate gastrointestinal transit and the development of a favorable bacterial flora which prevents the intestinal proliferation of pathogenic microorganisms.
Carbohydrates have an important structural function since they are a fundamental part of the formation of DNA and RNA.
Effects of Excessive Consumption of Sugar
Insulin Resistance & Diabetes
There are several studies that show a clear relationship between excessive sugar and insulin resistance. High levels of blood sugar lead to an exaggerated secretion of insulin by the pancreas, if this situation is chronically controlled to reduce their sensitivity to insulin which prevents the entry of glucose into the cells leading to the elevation of plasma glucose. The consequent overstimulation of the pancreas leads to a reduction or suppression of insulin secretion favoring the development of diabetes mellitus.
Currently, the role of sugar intake in the development of obesity is attracting considerable interest in the global scientific community. Several studies have shown that the excessive caloric intake due to a high intake of sugar leads to the storage of this energy molecule in the liver as glycogen if the glycogen reserves are saturated the ingested sugars are stored in the form of fat which promotes weight gain and development of obesity.
Anxiety & Depression
A trial published by University College London in the United Kingdom found that people who maintained high sugar intake are more likely to suffer from depression or anxiety. This is because sweet foods raise blood sugar very quickly but it also drops almost immediately. This sudden change generates stress in our body which responds by secreting hormones such as cortisol and adrenaline, which can produce anxiety or depression over time.
Fatty liver is characterized by the accumulation of free fatty acids and triglycerides in the liver tissue, one of the main etiological factors related to this pathology is excessive alcohol consumption. However, in recent years, several studies have found that the maintenance of an unhealthy diet (rich in fats and sugars) is the main risk factor for developing non-alcoholic fatty liver.
Recommendations to Reduce Sugar Consumption
Adequate intake of sugar is essential to maintain a healthy life. For this, it is essential to determine the proportion of daily sugar that should be consumed in the framework of a balanced and healthy diet.
To this end, the American Heart Association (AHA) recommends reducing energy intake from added sugars to 100-150 kcal/day, expressed in grams of sugar, corresponding to 25 to 37.5 grams per day (no more than six teaspoons per day).
Below are some recommendations to reduce daily sugar consumption.
Benefits of Chocolate - Yummy!
Chocolate is a delicious substance that was consumed as a “nectar of the gods” in Mayan ceremonies for its supposedly sacred properties. Centuries later, chocolate lovers continue to celebrate the treat for its tempting taste and its melt-in-your-mouth texture. Yet aside from its sensory appeal, dark chocolate is also becoming lauded for its health benefits. Here are the top 5 health benefits of dark chocolate.
Rich In Antioxidants
Protects Heart Health
The blood pressure-lowering effects of flavonols may also improve heart health. In addition to lowering blood pressure, dark chocolate has also been shown to lower LDL cholesterol (bad cholesterol) and to increase HDL cholesterol (good cholesterol). Collectively, these effects may contribute to the decreased risk of heart disease that is seen in observational studies of individuals who consume dark chocolate.
Perhaps the greatest benefit of chocolate is that it simply makes us happy. Dark chocolate contains phenylethylamine (PEA), which is known to release endorphins in our brains. Endorphins are the feel-good chemicals whose release can be found in other pleasurable activities, such as aerobic exercise and sex. Additionally, chocolate stimulates the release of serotonin, a mood-lifting neurotransmitter that is often found to be low in individuals with depression.
Stimulates Sexual Arousal
For those who experience a lack of libido or who simply want to enhance a romantic evening with their partner, dark chocolate may be a way to enhance the experience. Chocolate has been used since its Aztec origins as an aphrodisiac. The arousing properties of dark chocolate may occur because of the appeal of its silky-smooth texture. Aside from its aesthetic value, dark chocolate consumption can also trigger the release of oxytocin, which is the pair-bonding neurotransmitter that is associated with building intimate relationships.
These powerful health benefits of dark chocolate are a wonderful excuse to buy a bar. However, before stocking your shelves, it is important to understand that many of these positive health effects can be negated by overconsumption of chocolate or eating chocolate with a high sugar content. For best results, seek out dark chocolate with 70% or higher cacao content that contain minimal added ingredients.
Boost Your Immunity!
Health headlines are frequently flooded with findings on the latest miracle product to boost immunity. With the constant flux in information, which claims can we truly trust?
Rather than following the trends, follow a healthy lifestyle. Here are five natural ways to strengthen our immune system to stay healthy.
Meditation can be practiced through visualization, through repeating a mantra, or through mindfulness, among other techniques.
Activity is closely related to immunity. Physical activity functions as a natural cleansing process for the body by flushing out bacteria from the lungs and airways. However, increasing duration or intensity of exercise is not necessarily better for individuals who already have a regular workout routine because heavy, long-term exercise (e.g. marathon running and competitive athletics) may actually compromise immunity. For ideal immune functioning, exercise regularly at a moderate level or simply maintain an active lifestyle.
Get Outdoor & Smell the Roses
A sizeable number of key ingredients in drugs developed today are either isolated from plants or replicated from chemicals in plants. Thus, being outdoors brings us home to the millions of immune-boosting chemicals that we may attempt to replace in the form of pills.
Avoid False Claims
As it stands, there is limited regulation in marketing and producing “immune-boosting” herbs, supplements, or other pills. For the majority of supplements that are sold, there is weak or limited evidence behind the effectiveness of the properties that they promise. Rather than take these compounds in the form of a pill, it is often more beneficial to go with our gut and go to the source. Select a diet full of fruits and vegetables, which are rich in vitamins, minerals, anti-oxidants, and other compounds that build immunity without boasting bolded claims.
Rest Nightly & Sleep Well
Sleep is fundamental to our natural immunity. Inadequate sleep is associated with a long list of physical health problems associated with immunity. In particular, sleep deprivation suppresses immune function, making us more susceptible to colds, flus, and bacterial infections. Researchers recommend around 7 hours of sleep per night for best protection from disease.
For improved immunity, stick with natural, lifestyle ways to enhance overall health, such as stress reduction, physical activity, and sleep, rather than seeking out “immune boosters” in the form of pills.
Lose that Belly - Feel Healthy & Look Slimmer
Are those stomach rolls ruining your looks?
Believe it or not, belly fat isn't just an aesthetic problem. In fact, it's just as harmful as smoking. It puts you at risk for heart disease, insulin resistance, metabolic syndrome, type II diabetes, and premature death. On top of that, it's the last to go.
Even skinny people can have big bellies. This type of fat surrounds their vital organs, such as the heart, liver, and kidneys. Over time, it doubles death risk and disrupts endocrine function, causing damage to your brain, metabolism, and immune function.
The good news is that you can lose belly fat through lifestyle changes. Your diet and exercise habits have the biggest impact. First, let's see why stomach fat is so dangerous and how it affects your health.
The Hidden Dangers of Belly Fat
Belly fat isn't just unsightly but harmful too. Also known as visceral fat or active fat, it is stored deep within the abdominal region. Subcutaneous fat, by comparison, is found right beneath the skin's surface.
Studies have linked belly fat to colon and endometrial cancers, atherosclerosis, dementia, and hypertension. According to science, obese people are 35 percent more likely to develop dementia compared to their peers. Other studies have found that belly fat may cause a decline in language and memory.
Furthermore, this type of fat increases cholesterol levels, insulin resistance, and triglycerides. It also causes inflammation of the blood vessels, contributing to cardiovascular problems. In clinical trials, women with a waist circumference over 39 inches had rates of death double than normal. Similar findings applied to men with waists exceeding 47 inches.
As you see, the size of your waist can tell a lot about your health. Even though some belly fat is normal, too much of it could kill. A waist circumference of more than 40 inches in men and 35 inches in women shouldn't be ignored.
How to Get Rid of Belly Fat for Good
The truth is that there's no quick fix to lose belly fat. Depending on your age, weight, and body shape, it can take months or even years to shrink your waistline. Crunches and sit-ups are pretty much useless. These exercises strengthen your core muscles but have little impact on fat deposits.
So what does it take to get rid of belly fat for good?
Here are a few strategies that actually work:
Manage Your Insulin Levels
When it comes to fat loss, the hormone insulin can be your best ally or your worst enemy. Stress, bad eating, lack of exercise, and certain diseases trigger insulin resistance, which in turn, contributes to belly fat. This relationship goes both ways. Visceral fat causes insulin resistance, and vice versa.
The best way to lose inches from your waist is to effectively manage insulin levels. As a rule of thumb, avoid high-sugar foods like candy, ice cream, bread, pasta, white rice, white potatoes, soda, grains, and most fruits. Fill up on foods with a low glycemic index, such as:
Certain foods have few or no carbs, so they lack a GI value. These are ideal for those with belly fat, insulin resistance, diabetes, and other related conditions. Make sure your diet includes plenty of meat, lean fish, low-fat dairy, eggs, unrefined vegetable oils, seafood, herbs, and spices.
Beware that cooking techniques can change the GI. For example, French fries boast a higher glycemic index than boiled or steamed potatoes. In general, the longer food is cooked, the faster its carbs are processed and absorbed into the bloodstream.
Train for Your Goals
Diet and physical activity are equally important. Regular exercise not only burns fat but also keeps your insulin levels within normal limits. On top of that, it triggers a positive hormonal response, offsetting the harm caused by visceral fat.
You may have heard that little exercise is better than none at all. However, when it comes to losing fat, some training methods are more effective than others. Contrary to popular belief, cardio isn't the key to leanness. In fact, it can do more harm than good, especially when struggling with belly fat. The explanation is simple.
HIIT, which stands for high intensity interval training, has emerged as the best way to burn fat. It’s particularly effective against visceral fat and has none of the adverse effects of traditional cardio. A single session will skyrocket your metabolism for up to 48 to 72 hours.
Last, get more rest and avoid stress at all costs. Stress and belly fat are strongly connected. Whenever you're angry, nervous, or anxious, your cortisol levels go up. Prolonged or chronic stress keeps your body in the fight-or-flight mode for weeks or even months, leading to obesity, heart disease, and insulin resistance.
Squeeze more "me" time into your daily routine. Get at least eight hours of sleep per night and allow your body to recover after exercise. Make health a priority and stop over-committing yourself.
These lifestyle changes can go a long way toward better health. You’ll not only get leaner but also feel better, think clearer, and have greater energy. A few months from now on, belly fat will be just a bad memory.
Guide to Keto Diet
Many of you have probably heard a friend mention the Keto Diet. It is a new diet that has been spreading quickly. But it is funny that while the name hasn’t made its way out, the exact details that make this diet effective haven’t. In this guide we are going to help you understand the Keto Diet and with that, introduce you to how you can engage in the diet.
What Is The Keto Diet?
When the body intakes a low amount of carbs and only a moderate amount of proteins, your body is triggered to start producing ketones from your intake. The reason you are only eating moderate proteins is due to the fact that protein itself can be made into blood glucose, the fuel for your body that you are trying to replace.
Ketones don’t just power the body, they power the brain.
The idea behind this is that instead of burning insulin or other energy sources, you are burning fat. Essentially, the ketones force your body to burn fat 24/7. The fat that is burning? That is your weight burning off. But you get more than that. You get the added benefit of increased energy and reduced hunger. Reduced hunger means you also add less fat to your body along with less bad things, such as snacks.
Studies have shown that over 90% of people who are on ketogenic diets can reduce the amount or completely stop taking diabetes related medication. It is important to keep in mind that it depends on many factors, including how long you have had diabetes for.
While fasting gets you into a ketosis state where you are burning fat around the clock, it is very hard to fast. And in order to fast for a continued period of time, you are losing out on other needed nutrients. The Keto Diet achieves the same effect but in a healthier way. A way that is easily sustainable.
It is important to note that you might burn fat by just going through the Keto Diet. But you will not burn the maximum amount. To burn the most fat possible, you should mix your Keto Diet with exercise. A proper exercise regimen should be developed and this is often a place that a fitness coach can help you.
However, mixing in regular activity such as runs, time at the gym, swimming, or other calorie/fat burning activities will help greatly.
When To Avoid The Keto Diet
In general, the Keto Diet is safe for most people. You aren’t required to take any medications or reduce good intake on your body. Those who should avoid the Keto Diet are those with diabetes (type I), high blood pressure, or those who are breastfeeding. If the Keto Diet still sounds like something you want to do, speak with a doctor before undertaking the diet.
Added to those, anyone with a very serious medical condition might want to speak with their doctor about the Keto Diet. It is important to note that we aren’t medical professionals and any time you feel unsure about a diet, we suggest speaking with a doctor and/or nutritionist.
How Do You Eat On A Keto Diet?
When on the Keto Diet you generally want to keep the number of digestible carbs that you take in to a low. That means eating low carb options. For the best results possible you want to have under 20 grams of carbs per day. In order for the state of Ketosis to be reached though, you must be under 50 grams per day. So there is some wiggle room.
Here is a list of food that you can eat for Keto Diet:
As you will have noticed, most of the food on this list are those that are healthy for you anyways. The importance is that you eat the right amount of them and the right foods that are healthy for you.
What you are looking for is reduced carb foods. It is okay if those foods contain fats, especially healthy fats, but by eliminating carbs, you are eliminating most of the food that aren’t healthy for you anyways.
What Can You Drink?
Some diet soft drinks are acceptable, and a glass of coconut water is okay if you calculate the 9 carbs that it will add to your daily carb intake.
As far as other alcohols go, you can have any zero carb alcohol such as whiskey, brandy, tequila, dry martini, or vodka. Mixed drinks become complicated as they often involve adding carbs to the alcohol. For example, a small margarita is 8 grams of carbs or a cosmo is 13. Gin and tonic? 16.
What Foods Are You Going To Avoid?
We have already mentioned what you want to avoid in context of nutritional ingredients: carbohydrates. But what foods have bad levels of carbohydrates? Let’s take a look.
What it comes down to is avoiding processed foods, sugary foods, and foods with gluten in them.
Do I Need To Start Counting Carbohydrates?
Carbohydrate counting is very beneficial in the beginning. It helps you get an idea of what you can take in and what you can’t while you get a feel for the diet. The reason this helps is it shows you that you can’t have any “bad” foods.
Once you get on the diet though and start using the list of approved foods, you will find that there isn’t a need to track your intake. The foods you will pick off the list for the most part are free of carbs. What you might want to track is the amount of alcohol or other drinks that you take in.
Modifications To The Diet
You can make modifications to the diet and there are some specialized Keto Diets that already exist. These diets have specific targets. Such as creating a diet cycle, targeting carbs for workouts, and increased protein diets. Most of these haven’t been studied though.
The only two diets that are well studied are the standard diet that we talk about in this article, and a high protein ketogenic diet.
The High Protein Keto Diet
Just to provide context on the high protein Keto diet since it also shows results is that you are balancing in more protein. You want to aim for a specific balance of proteins, fats, and carbs. Fats should make up about 60% of your intake, protein about 35%, and finally, carbs only about 5%.
A Keto Diet is a very simple diet to undertake in order to start losing weight. The amount of weight that will come off is great, as long as you combine your diet with proper exercise. It doesn’t even take much work to stay on the diet, as once you get in the grove, you don’t need to count your caloric intake. Those looking to lose weight, increase energy, improve memory, reverse diabetes type II, or just improve their body should consider the diet.
Vitamins, nutrients, and minerals are essential to maintain a healthy body. But what exactly do those nutrients do for our bodies?
This article will discusss the different types of vitamins and minerals and their importance. The following is a list of vitamins our body needs:
B Vitamins are required by the body for energy production and iron absorption. Many whole, unprocessed foods contain essential B Vitamins. These include whole grains, potatoes, bananas, lentils, chili peppers, beans, yeast, and molasses.
Vitamin D is essential to building strong and healthy bones in the body. One of the best sources for Vitamin D is natural sunlight. Although the sun is a natural source of Vitamin D, it is important to always protect your skin when outdoors. Never go outside for more than 15 minutes without sunscreen! Another way to obtain Vitamin D is by eating eggs, fish and mushrooms.
Vitamin K helps with blood coagulation, which is the process by which your blood clots. Vitamin K is found in green leafy vegetables, such as kale, spinach, brussels sprouts, and broccoli.
Calcium is another important mineral that helps grow healthy teeth and bones. The best source of calcium comes from dairy products like yogurt, cheese, and milk. Another non-dairy food that contains calcium is tofu.
Zinc is a mineral vital for one of the most important processes in the body: the immune system. Zinc also contributes to growth and fertility. Foods rich in zinc include seafood such as oysters, and other foods such as spinach, cashews, beans and dark chocolate.
What are they and who needs them?
There are a variety of over the counter supplements you can find at your local drugstore or supermarket. Supplements offer a daily dose of a single type of mineral or come as multivitamins. Taking too many supplements can lead to serious health problems, so it is best to take these in moderation.
When a person has a nutrient deficiency, sometimes doctors will recommend taking supplements to increase levels of a specific type of mineral in the body. Most doctors usually recommend a well-balanced diet as opposed to an overconsumption of supplements. Pregnant women, people suffering from food allergies, vegetarians and people struggling with eating disorders are most likely to be affected by nutrient deficiencies. If you feel you have a nutrient deficiency, talk with your doctor to see what’s right for you.
Vitamins are essential to maintaining a healthy body. Before turing to supplements, try eating the recommended foods listed above. Talk to your doctor if you feel you are nutrient deficient and see what diet and supplements work best for you. Living a healthy lifestyle can be easy when we make the right choices and eat the best foods.
In our age of apps for everything and smartphones that don’t sleep, it can be challenging for many of us to find a break from our data-driven world. The fast-paced nature of our times can leave us undeniably drained. We may be tempted to overdose on coffee or reach for an afternoon sugar-fix to make it through the day.
However, these 5 natural energy boosts can keep up feeling fresh without experiencing the after-effects of a sugar high or caffeine jitters.
Consumption of regular, moderately-portioned, nutritious meals can allow us to feel nourished throughout the day. For stable energy levels, it is best to consume low glycemic index foods, like steel-cut oatmeal, sweet potatoes, leafy greens, and beans. These foods allow energy to be released slowly and stably. By contrast, consumption of large, irregular, high glycemic index foods (think white bread, russet potatoes, short-grain rice, and most sugary desserts) produces sharp spikes in energy after eating, followed by massive crashes. This glycemic spike is why we may want to curl up in a food coma following Thanksgiving feasts or take an afternoon nap after a lunch of donuts and cake.
Water makes up to 60% of our bodies and 75% of our brains. Thus, dehydration can make us feel irritable, headache-y, and heavy. A simple solution to this is to equip ourselves with a reusable water bottle, filled with plain water or fruit-infused water. Unsweetened green tea is another way to stay hydrated that provides just enough caffeine to keep us alert without making us overly-stimulated.
Sleep quality is undoubtedly one of the most important influences on our daily energy levels. For most adults, this means sleeping 7-9 hours per night, but some can feel rested on less, while others need more. Perhaps more important than the number of hours slept is the quality of our sleep. Sleeping deeply rather than tossing and turning throughout the night is essential to make us feel rested throughout the day. There are a few simple shifts we can make to improve our “sleep hygiene”, ensuring that we fall asleep and stay asleep longer. For example, unplugging from our computers or smart phones a few hours before bed will prevent over-stimulation from the light of our screens and the stress of our day jobs. Additionally, it may help to establish a “bedtime routine” that includes a regular, soothing activity to ease the transition from daytime to sleep. This routine may include, practicing meditation or visualization, drinking herbal tea, reading a book, practicing self-massage, or journaling.
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