Read more: https://www.dietdoctor.com/coronavirus Can a ketogenic diet help with the coronavirus? While we don’t have clear evidence about how a low-carb …

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Before you choose any diet, you have to research to ensure that it is safe and that is has rules that you can abide by long-term.

Then you might want to ask:

There are dozens of diets on the market. Why should I choose a diet that is low in carbohydrates?

The diet market is indeed huge, but there actually are only three general diet groups:

1. Diets limiting calories

2. Diets limiting fat

3. Diets limiting carbohydrates

1. Diets that limit low-fat can be good for a long-term regimen for athletes, those with only a few extra pounds to lose, or those who need only to maintain their healthy weight. This type of diet can also be used to improve blood cholesterol and decrease the risk of cardiovascular diseases, but recent clinical data questioned this approach.

2. Low-calorie diets require self-discipline, support and guidance. Possibly the best known is the Weight Watchers weight-loss program, which has attracted millions of dieters over decades. An interesting note: Before the low-fat boom, Weight Watchers offered carb-limiting and not fat-limiting programs.

3. Lastly low carb diets are used to curb your appetite which makes it easier to adhere to over time. The diets opponents often stress that the foods that you are required to eat are not considered balanced. Dieters are usually advised to take supplements to ensure an adequate nutrient intake.

Growing in popularity is the especially strict Ketogenic diet, which not only requires limiting carbs, but also protein and even water.

Ketogenic Diets

Is a diet that, when followed conscientiously, produces a by-product called ketones. Most dieters can reach ketosis (a condition associated with increased amounts of ketones in the blood) by limiting their carb intake to less than 60 grams a day.

The state of ketosis is what makes a ketogenic diet metabolically so similar to fasting that it is often being referred to as a controlled fast.

This diet is a mathematically calculated diet that is high in fat and low not only in carbohydrates but also in protein. It also limits water intake to avoid ketones’ dilution and carefully controls calorie intake. The diet has been in existence since the 1920s, when it was considered to be a breakthrough in the treatment of childhood epilepsy, but was usurped by synthetic medications in the 1950s. Now it is used in neurological treatments.

The clinics that prescribed the Ketogenic Diet followed their patients’ progress for decades, collecting and documenting many cases. None reported any serious side effects and none concluded the diet to be unsafe.

Does a Low Carb Diet Work?

Many people are successful for the simple reason that they are easier to stick to than conventional diets. You do not get the hunger cravings that you get when on a diet that limits fats and calories.

The first thing that the body burns off as a source of energy is carbohydrates. However, if the body has no carbohydrates to burn, it looks for another energy source – fat. Therefore, by reducing your carbohydrate intake your body naturally burns fat and you lose weight. Remember, anyone beginning a new weight loss program, or dramatic change in their diet or health routine should consult their physician beforehand.

An increasing body of clinical evidence supports what you should consider a basic principle of fat reduction: if you’re in relatively good shape and you’re looking to get leaner, then the #1 dietary change you should make is to drop your carbohydrate intake and up your protein immediately.

For some reason, people still don’t want to understand and accept that dietary fat is NOT the issue for most people who are active. It’s the intake of excess carbohydrates that is largely responsible for adding adipose tissue to your body. Cut the carbs significantly and you’ll drop the fat.

Here’s the evidence. In a recent study, two groups were monitored. Both groups consumed 30% of their daily calorie intake in fats. The only significant dietary difference was that one group consumed only 12% of their calories from protein (58% carbohydrates), while the other group consumed 25% protein (45% carbohydrates). Even with consistent fat intake and a relatively minor reduction in carbs (from 58% to 45%), the results were clear. After six months, the higher protein, lower carb group lost a full 50% more fat than the higher carb group.

I would expect results to be even more dramatic if the carbohydrate intake was dropped down closer to 40%, as in the popular 40-30-30 fat loss programs.

It’s important to realize that we’re not suggesting cutting out carbohydrates altogether-this is ultimately counter-productive-but rather a gradual reduction in carbs to balance out the diet. There’s no doubt that most people, and Americans in particular, over-eat carbohydrates.



Source by Lakeisha Clayton

The keto diet has gained in popularity in recent years and has become a nutritional plan favored by individuals of all ages. That said, this dietary roadmap might precipitate particularly important health benefits to persons over age 50.

Keto Diet Overview

Scientifically classified the ketogenic diet, this nutritional plan stresses the decreased consumption of foods containing carbohydrates and an increased intake of fats. The reduced intake of carbohydrates is said to eventually place the bodies of participating dieters into a biological and metabolic process known as ketosis.

Once ketosis is established, medical researchers opine the body becomes especially efficient in burning fat and turning said substances into energy. Moreover, during this process, the body is thought to metabolize fat into chemicals categorized as ketones, which are also said to provide significant energy sources.

[An accelerator of this is an intermittent fasting method where the restricting of carbs causes your body to access the next available energy source or ketones that are derived from stored fat. In this absence of glucose, fat is now burned by the body for energy.]

There are a number of other specific ketogenic diets including:

Targeted (TKD)

Those participating in this version gradually add small amounts of carbohydrates into their diet.

Cyclical (CKD)

Adherents to this dietary plan consume carbohydrates on a cyclical basis like every few days or weeks.

High-Protein

High-protein diet observers consume greater quantities of protein as part of their dietary plans.

Standard (SKD)

Typically, this most commonly practiced version of the diet intake significantly diminished concentrations of carbohydrates (perhaps as little as five percent of all dietary consumption), along with protein-laden foods and a high quantity of fat products (in some cases, as much as 75 percent of all dietary needs).

In most cases, the average dieter or someone who is new to the keto diet partakes in the standard or high-protein versions. The cyclical and targeted variations are usually undertaken by professional athletes or persons with very specific dietary requirements.

Recommended Foods

Keto diet adherents are encouraged to consume foods like meat, fatty fishes, dairy products such as cheeses, milk, butter and cream, eggs, produce products possessing low carbohydrate concentrations, condiments like salt, pepper and a host of other spices, various needs and seeds and oils like olive and coconut. On the other hand, certain foods should be avoided or strictly limited. Said items include beans and legumes, many fruits, edibles with high sugar contents, alcohol and grain products.

Keto Diet Benefits To Individuals Over 50

Keto diet adherents, especially those aged 50 and older, are said to enjoy numerous potential health benefits including:

Increased Physical And Mental Energy

As people grow older, energy levels might drop for a variety of biological and environmental reasons. Keto diet adherents often witness a boost in strength and vitality. One reasons said occurrence happens is because the body is burning excess fat, which in turn gets synthesized into energy. Furthermore, systemic synthesis of ketones have a tendency to increase brain power and stimulate cognitive functions like focus and memory.

Improved Sleep

Individuals tend to sleep less as they age. Keto dieters often gain more from exercise programs and become tired easier. Said occurrence could precipitate longer and more fruitful periods of rest.

Metabolism

Aging individuals often experience a slower metabolism than they did during their younger days. Long-time keto dieters experience a greater regulation of blood sugar, which can increase their metabolic rates.

Weight Loss

Faster and more efficient metabolism of fat helps the body eliminate accumulated body fat, which could precipitate the shedding of excess pounds. Additionally, adherents are also believed to experience a reduced appetite, which could lead to a diminished caloric intake.

Keeping the weight off is important especially as adults age when they may need less calories daily compared to when living in there 20s or 30s even. Yet it is still important to get nutrient rich food from this diet for older adults.

Since is common for aging adults to lose muscle and strength, a high protein specific ketogenic diet may be recommended by a nutritionist.

Protection Against Specific Illnesses

Keto dieters over age 50 could reduce their risk of developing ailments such as diabetes, mental disorders like Alzheimer’s, various cardiovascular maladies, various kinds of cancer, Parkinson’s Disease, Non-Alcoholic Fatty Liver Disease (NAFLD) and multiple sclerosis.

Aging

Aging is considered by some as the most important risk factor for human illnesses or disease. So reducing aging is the logical step to minimize these risk factors of disease.

Good news extending from the technical description of the ketosis process presented earlier, shows the increased energy of youth as a result and because of the usage of fat as a fuel source, the body can go through a process where it can misinterpret signs so that the mTOR signal is suppressed and a lack of glucose is evident whereby it is reported aging may be slowed.

Generally for years, multiple studies have noted that caloric restriction can aid to slowing aging and even increase lifespan. With the ketogenic diet it is possible, without reducing carories to have an effect on anti aging. An intermittent fasting method used with the keto diet can also have an effect on vascular aging.

When a person fasts intermittently or when on the keto diet, BHB or Beta-Hydroxybutyrate is produced that is believed to induce anti-aging effects.

To be fair, as reported in the US National Library of Medicine National Institutes of Health article “Effects of Ketogenic Diets on Cardiovascular Risk Factors” in May 2017; the ketogenic diets, which are very low in carbohydrates and usually high in fats and/or proteins is used effectively in weight loss during treatment of obesity and cardiovascular diseases. However, an important note in the article was that “Results regarding the impact of such diets on cardiovascular risk factors are controversial” and “Moreover, these diets are not totally safe and can be associated with some adverse events. “

Safe to say, more is needed than simply researching this diet, benefits, positive effects, and side effects especially in aging adults by the internet and periodicals alone. Ones specifically should consult her or his medical professional about specific concerns.



Source by Leon Edward

This is part two of how we can boost immunity because we have control over our daily routine. See part one on a previous post.

Midday

For most of us midday would bring us to lunch time. Ideally, lunch time would be 4 to 5 hours after we’ve had breakfast. Waiting 4-5 hours between meals is called intermittent fasting. Intermittent fasting has been shown to reduce inflammation in the body which, in turn, helps improve our immune system. (This is not recommended for those who are diabetic, have metabolic syndrome or other health conditions that require a different nutritional schedule. One should always check with their healthcare professional about what and when to eat.)

Lunch might include: Free range chicken and organic vegetable soup. Vegetables like carrots, which contain the vitamin A, cruciferous vegetables such as broccoli, kale, and cauliflower to detoxify the body and a clove of garlic which is antimicrobial are a good choice. Another serving of healthy fat such as a tablespoon of flaxseed oil can also be consumed.

Dinner Time

Dinner time ideally would, again be 4-5 hours after lunch, so as to practice intermittent fasting. A meal consisting of plenty of healthy vegetables, protein and fat like beef, chicken, and fish are excellent choices.

Any dietary plans that follow the guidelines of the keto diet, the paleo diet, the South Beach diet or similar approaches work well in supporting our immune systems.

Since all of us like a snack or something sweet on occasion that is certainly permissible. Dark chocolate is a great choice that can satisfy our sweet tooth and can benefit us because it is anti-inflammatory.

An alcoholic drink on occasion does not have to weaken our immune system. Red wine and stout beer are anti-inflammatory.

Exercise will definitely improve the immune system. A good goal is to shoot for 30 minutes of exercise per day. Moderate exercise such as walking and weight and resistance training have been shown to lead to a higher number of white blood cells which helps to fight infection. One does not need a gym, health club or exercise facility. Some hand weights and stretch cables at home can provide resistance training. Walking provides aerobic exercise and may be the most beneficial activity humans can engage in.

Getting adequate sleep and rest is the most important thing we can do for our immune system. Our immune systems are working hardest while we’re sleeping. We supercharge our immune system when we get our rest!

One does not have to strictly follow this daily routine to have improved immunity. Enacting any of these measures will only enhance the immune system. However, gradually adding these ideas, over time will improve our control over the present and future health condition confronting us and make us less susceptible to aging and degenerative processes.



Source by James Schofield



Adapting to a ketogenic lifestyle can take some re-working of your habits and a new perspective on how you approach meals and snacks. But, no matter how …

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For many people, the ketogenic diet is a great option for weight loss. It is very different and allows the person on the diet to eat a diet that consists of foods that you may not expect.

So the ketogenic diet, or keto, is a diet that consists of very low carbs and high fat. How many diets are there where you can start your day off with bacon and eggs, loads of it, then follow it up with chicken wings for lunch and then steak and broccoli for dinner. That may sound too good to be true for many. Well on this diet this is a great day of eating and you followed the rules perfectly with that meal plan.

When you eat a very low amount of carbs your body gets put into a state of ketosis. What this means is your body burns fat for energy. How low of an amount of carbs do you need to eat in order to get into ketosis? Well, it varies from person to person, but it is a safe bet to stay under 25 net carbs. Many would suggest that when you are in the “induction phase” which is when you are actually putting your body into ketosis, you should stay under 10 net carbs.

If you aren’t sure what net carbs are, let me help you. Net carbs are the amount of carbs you eat minus the amount of dietary fiber. So if on the day you eat a total of 35 grams of net carbs and 13 grams of dietary fiber, your net carbs for the day would be 22. Simple enough, right?

So besides weight loss what else is good about keto? Well many people talk about their improved mental clarity on when on the diet. Another benefit is having an increase in energy. Yet another is a decreased appetite.

One thing to worry about when going on the ketogenic diet is something called “keto flu.” Not everyone experiences this, but for this that do it can be tough. You will feel lethargic and you may have a headache. It won’t last very long. When you feel this way make sure you get plenty of water and rest to get through it.

If this sounds like the kind of diet you would be interested in, then what are you waiting for? Dive heard first into keto. You won’t believe the results you get in such a short amount of time.



Source by Sean W Taylor

Are you interested in losing weight? Are you tired of diets that advocate low or no fats and crave your high fat meats? You may well be considering going on the keto diet, the new kid on the block. Endorsed by many celebrities including Halle Berry, LeBron James and Kim Kardashian among others, the keto diet has been the subject of much debate among dietitians and doctors. Do you wonder if the keto diet is safe and right for you?

What is the ketogenic diet anyway?

You must be aware that the body uses sugar in the form of glycogen to function. The keto diet that is extremely restricted in sugar forces your body to use fat as fuel instead of sugar, since it does not get enough sugar. When the body does not get enough sugar for fuel, the liver is forced to turn the available fat into ketones that are used by the body as fuel – hence the term ketogenic.

This diet is a high fat diet with moderate amounts of protein. Depending on your carb intake the body reaches a state of ketosis in less than a week and stays there. As fat is used instead of sugar for fuel in the body, the weight loss is dramatic without any supposed restriction of calories.

The keto diet is such that it you should aim to get 60-75% of your daily calories from fat, 15-30% from protein and only 5-10% from carbohydrates. This usually means that you can eat only 20-50 grams of carbs in a day.

What can you eat on this diet?

The diet is a high fat diet that is somewhat similar to Atkins. However, there is greater emphasis on fats, usually ‘good’ fats. On the keto diet you can have

  • Olive oil
  • Coconut oil
  • Nut oils
  • Butter
  • Ghee
  • Grass fed beef
  • Chicken
  • Fish
  • Other meats
  • Full fat cheese
  • Eggs
  • Cream
  • Leafy greens
  • Non-starchy vegetables
  • Nuts
  • Seeds

You can also get a whole range of snacks that are meant for keto followers. As you can see from this list, fruits are restricted. You can have low sugar fruits in a limited quantity (mostly berries), but will have to forego your favorite fruits as these are all sweet and/or starchy.

This diet includes no grains of any kind, starchy vegetables like potatoes (and all tubers), no sugar or sweets, no breads and cakes, no beans and lentils, no pasta, no pizza and burgers and very little alcohol. This also means no coffee with milk or tea with milk – in fact, no milk and ice-creams and milk based desserts.

Many of these have workarounds as you can get carbohydrate free pasta and pizza, you can have cauliflower rice and now there are even restaurants that cater to keto aficionados.

What are the benefits of the keto diet?

If you are wondering if this diet is safe, its proponents and those who have achieved their weight loss goals will certainly agree that it is safe. Among the benefits of the keto diet you can expect:

  1. Loss of weight
  2. Reduced or no sugar spikes
  3. Appetite control
  4. Seizure controlling effect
  5. Blood pressure normalizes in high blood pressure patients
  6. Reduced attacks of migraine
  7. Type 2 diabetes patients on this diet may be able to reduce their medications
  8. Some benefits to those suffering from cancer

Apart from the first four, there is not sufficient evidence to support its effectiveness or otherwise for other diseases as a lot more research is required over the long-term.

Are there any side-effects of this diet?

When you initially start the keto diet, you can suffer from what is known as keto flu. These symptoms may not occur in all people and usually start a few days after being on the diet, when your body is in a state of ketosis. Some of the side-effects are:

  • Nausea
  • Cramps and tummy pain
  • Headache
  • Vomiting
  • Diarrhea and/or constipation
  • Muscle cramps
  • Dizziness and poor concentrations
  • Insomnia
  • Carbohydrate and sugar cravings

These may take up to a week to subside as your body get used to the new diet regime. You can also suffer from other problems when you start the keto diet – you may find that you have increased urination, so it is important to keep yourself well hydrated. You may also suffer from keto breath when your body reaches optimal ketosis and you can use a mouthwash or brush your teeth more frequently.

Usually the side effects are temporary and once your body acclimatizes to the new diet, these should disappear.

How safe is the keto diet?

Just like any other diet that restricts foods in specific categories, the keto diet is not without risks. As you are not supposed to eat many fruits and vegetables, beans and lentils and other foods, you can suffer from lack of many essential nutrients. Since the diet is high in saturated fats and, if you indulge in the ‘bad’ fats, you can have high cholesterol levels upping your risk of heart disease.

In the long-term the keto diet can also cause many nutritional deficiencies since you cannot eat grains, many fruits and vegetables and miss out on fiber as also important vitamins, minerals, phytonutrients and antioxidants among other things. You can suffer from gastrointestinal distress, lowered bone density (no dairy and other sources of calcium) and kidney and liver problems (the diet puts added stress on both the organs).

Is the keto diet safe for you?

If you are willing to forego your usual dietary staples and are really keen to lose weight, you may be tempted to try out the keto diet. The biggest issue with this diet is poor patient compliance thanks to the carbohydrate restriction, so you have to be sure that you can live with your food choices. If you simply find it too difficult to follow, you can go on a version of the modified keto diet that offers more carbs.

However, the keto diet is definitely effective in helping you lose weight. According to a recent study many of the obese patients followed were successful in losing weight. Any problems that they faced were temporary. If you do not have any significant health problems except for obesity and have been unsuccessful in losing weight following any conventional diet, the keto diet may a viable option. You must be absolutely determined to lose the weight and be prepared to go on a restricted diet as specified. Even if you have any medical problems, you can take your doctor’s advice and a nutritionist’s guidance and go on this diet.

Another study that was carried out for a longer time showed that going on the keto diet is beneficial in weight loss and also results in reduced cholesterol levels with a decrease in the bad cholesterol and an increase in the good cholesterol.

Is the keto diet safe for you? Most doctors and nutritionists are agreed that the keto diet is good for weight loss over the short-term. As for the long-term, more studies are needed. Do keep in mind that obesity is not an apt choice as it comes with its own risk of health problems.



Source by Smiti Munwani



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