What is a ketogenic diet?

Nutrition Tips And Tricks On Eating Well

Keto or ketogenic diet is a low-carb diet. The formulae of this diet is to fulfill most of your calorie count from fats and proteins and less from carbohydrates.

How does a ketogenic diet work?

When you are consuming less than 50 g of carbs in a day your body starts running out of blood sugar a.k.a. fuel. Your body usually runs out of this fuel 3 to 4 days after you start this diet.

As a result your body will start breaking down proteins and fats to acquire its energy, this is called ketosis.

The process of ketosis helps you lose weight.

Who can use a ketogenic diet?

Ketogenic diet is best for people who want to lose weight in a short period of time.

This diet also helps maintain medical conditions like epilepsy, diabetes, cancers, nervous system disorders, PCOS, heart disease and Alzheimer’s disease.

But if you’re someone who is suffering from a chronic condition then it is advisable to seek an opinion from a Dietitian in Lahore then start your ketogenic diet.

How much weight can be lost with the help of a ketogenic diet?

The amount of weight you will lose after starting a ketogenic diet is dependent on your size and the amount of water weight you’re carrying.

Some common reports showed that people who start a ketogenic diet lose from one to ten pounds within their first week.

The initial weight loss is your water weight. But once your body enters fully in ketosis your weight loss will slow down.

Which foods can be taken when you are on a ketogenic diet?

A ketogenic diet limits your carb intake to 20 to 50 g in a day. This might seem challenging but it is easily achievable if you are well aware of the foods that fit into this way of eating.

Below mentioned is a list of some healthy foods that you can eat on a ketogenic diet:

1.     Low carb veggies:

Non/starchy vegetables that are low in carbs and calories and rich in nutrients are permissible in a ketogenic diet. Some examples of these veggies are: avocados, olives, tomatoes, zucchini, kale and eggplant.

2.     Seafood:

Seafood is considered very keto-friendly. It is because it’s packed with potassium, selenium, omega 3 and B vitamins and low on carbs.

3.     Eggs:

One egg contains 6 grams of protein and less than 1 gram of carbs. So eggs fit perfectly into the ketogenic diet.

4.     Poultry and meat:

Fresh poultry and meat is free of any carbs and rich in vitamins and minerals. Poultry and meat intake also helps preserve muscle mass which you are prone to lose when you are on a low carb diet.

5.     Cheese:

Cheddar, cottage cheese, cream cheese, feta cheese, goat cheese, Havarti, mozzarella, romano, string cheese, Swiss, parmesan , brie, halloumi, and chevre are well suited for a ketogenic diet.

6.     Coconut oil:

Unique properties of coconut oil make it completely suitable for ketogenic diet

7.     Greek yoghurt:

Since Greek yoghurt decreases appetite and is rich in proteins it can be a part of a ketogenic diet.

8.     Seeds and nuts:

Pecans, cashews, almonds, pistachios, walnuts, flaxseeds, sesame seeds and pumpkin seeds can be included in a ketogenic diet.

9.     Cream and Butter:

Since cream and butter contain only traces of carbs they can be a part of a ketogenic diet.

10.  Dark chocolate:

Dark chocolate is rich in antioxidants so it can be a part of a ketogenic diet. However it is important to keep the intake in moderation.

11.  Unsweetened tea and coffee:

Tea and coffee is allowed as long as it’s sugar free because these are carb free drinks.

Are there any side effects of a ketogenic diet?

Some common side effects of a ketogenic diet are:

  • low blood sugar levels
  • constipation
  • indigestion
  • keto flu
  • kidney stones
  • acidosis

Visit a Dietitian in Islamabad if you start seeing any of the above-mentioned symptoms after being on a ketogenic diet.

Advice For Dealing Successfully With The Difficulties Of Depression

Advice For Dealing Successfully With The Difficulties Of Depression

Depression is a mental illness that effects many people. It knows no race, age, religion, it is not biased, it can effect anyone. Sometimes it’s hard to reach out for help, but there are many treatment options available to treat depression. This article will give you some tips for finding a treatment that is right for you. Here we share Advice For Dealing Successfully With The Difficulties Of Depression

Tips to stay away from Depression:

If you are the social type, then consider joining a depression support group. Depression support groups offer two things. The most important is a safe space to share stories and learn that you are not alone. Support groups are also a great place to learn practical tips for mitigating symptoms.

Stop and ask yourself if you have entered into a repeated cycle,:

Stop and ask yourself if you have entered into a repeated cycle, becoming more depressed because you gave in to depression before. Bringing up the same negative feelings over and over again will just lead to deeper depression. Always think positively, and surround yourself with people who share a positive attitude. Allow yourself to fail sometimes. One of the biggest things people with depression struggle with is perfectionism. You don’t have to do everything right all the time. Sometimes you’ll get things wrong, and that’s okay. Focus on what did go right instead of the things that went wrong, and move on.

Remember to keep a positive attitude:

Remember to keep a positive attitude. Studies show that people who are depressed often minimize their talents and accomplishments, instead focusing on the negative aspects of their life. Take a page out of the classic children’s novel Pollyanna” and make a game out of positivity. In the novel, Pollyanna forces herself to find something good about every situation, no matter how small it may seem. Avoid caffeinated beverages such as coffee, tea, and soda. Caffeine has been shown to decrease the amount of serotonin in your brain, which can depress your mood. Caffeine will also make you jittery and anxious, adding to your depression. Finally, caffeine can affect your sleep schedules, causing further problems with an already disrupted system.

Caught up in the destructive mindset:

If you are struggling with depression try not to get yourself caught up in the destructive mindset that the world is out to get you. This will only make you despair more and can do nothing but make your depression even worse and deeper than it was in the first place. When you are experiencing a moment where the depression is less grave you should take out a notebook, diary or journal. In this book you should write a list of the things, memories, people and places that you love the most. When you are feeling exceptionally sad take out this list and read it.

Clinical depression:

Although clinical depression is a medically documented disease with roots in your brain’s bio-chemistry, you will still be able to trick it sometimes. This basically means that the power of positive thinking will be an incredibly effective trick, as long as you are able to cut the sad moments before they get too strong. Try to avoid being alone in your saddest moments. Whether you are talking to a trusted friend or just watching television with your spouse, being together with another person can often help you to feel as though you are not holding on to this entire problem yourself and this will alleviate some of the pain.

Count your blessings.:

When depression hits, take the time to count your blessings. No matter if you are sad, or possibly angry, be thankful for what you do have and what you have going for you. There are people in this world who would gladly exchange their place for yours and not take the gifts that you have been given for granted. With a gracious attitude and positive thoughts, depression cannot survive.

Final Words:

If you are struggling with depression and low self-esteem, one of the best things you can do for your mental health is to spend time interacting with animals and nature. Animals show unconditional love and live life in the moment. Spending time with animals is a great way to help you improve your mood. It is sometimes hard to reach out and seek treatment because there are so many different options available. Hopefully this article has given you some great tips for finding a treatment option that will work for you.

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What Everyone Should Know About The Aging Process

What Everyone Should Know About The Aging Process

The effects of aging on the cardiovascular system can be dangerous or even fatal. As blood vessels become narrow and rigid from the loss of elasticity and valves become thick, the workload of the heart increases. The higher workload causes an increase in heart rate and blood pressure. These changes also decrease blood flow, causing improper healing, edema, and ineffective transmission of medications. Every one of us age as each second passes. The best thing you can do is to learn how to maintain the quality of life that is worth living. This article can help you to maintain your quality of life and to age gracefully. Here you read What Everyone Should Know About The Aging Process.

Tips for Aging process:

One of the best ways on how to prevent and slow the aging process is by being happy. This can be done by filling your life with love and joy. A good habit is to practice stress relieving activities since stress contributes to speeding up the aging process. A happy person automatically has a happy body.

Whiten your teeth:

Whiten your teeth to take some serious years off of your age. Years of drinking coffee and wine and smoking can do a serious number of the appearance of our teeth. Shave off some years by having your teeth professionally whitened. The difference it makes will astound you. In order to keep your body from aging it is very important that you get the right amount of sleep. For most people, the way they look is largely dependent on how much sleep they get. Having eight hours of sleep every night is ideal but it varies from person to person.

Reduce the risk of osteoporosis:

If you want a tasty way to reduce the risk of osteoporosis, try adding soy to your diet. Soy contains calcium and plant estrogens which help prevent the loss of bone density. You can use soy flour in your favorite recipes, snack on soy nuts, or use soy milk and cheeses. Make sure you’re only drinking alcohol in moderation. For those under 65, this means you shouldn’t drink more than two glasses a day. If you’re over 65, this means you shouldn’t drink more than one glass a day. If you’re going to drink alcohol try drinking wine instead since it’s shown to benefit health in small doses, unlike beer or hard liqueur.

Keeping hydrated:

Make sure you’re keeping hydrated. Your body relies heavily on water and if you’re not getting enough of it, your skin is the first part of your body to suffer. This can lead to dry, lifeless skin and premature wrinkles. Not only that, but it can lead to internal problems as well. So make sure you’re drinking enough water each day! To protect your skin against wrinkles and cancer by wearing proper sunblock but don’t over do it to the extent that you deprive yourself of much needed vitamin D! As much harm as too much sun can do, too little of it can also hurt you so find a suitable SPF that will prevent damage without completely prohibiting your intake of highly beneficial sunlight!

Keep on dancing:

As the years go by, our habits harden. We tend to become sclerotic in mind as well as body. Overcoming this is the secret to good aging. Open up to new interests, people and places. Try something you thought you couldn’t do. Challenge those dead habits and new life will unfold! Keep on dancing. Regular physical exertion increases oxygen flow to the brain and strengthens cells by releasing necessary protein. Older adults who remain physically active are much less likely to develop dementia and similar diseases, and dance is a wonderful way to keep moving. If you have a swimming pool, aquatics can also be effective.

Final Words:

You have always cleaned the chimney yourself. Now perhaps, it is time to let a professional do it. It may make you feel incompetent, but you must get over that. You don’t want to risk a fall and be laid up for weeks or months, trying to heal. There is wisdom in doing as much as you can do and knowing your limitations. As individuals age, their lifestyle choices become more apparent. Smokers, overweight people, sedentary individuals and those who lead extremely stressful lives, are more likely to have a weakened cardiovascular system. Postural hypotension poses an increased risk of falling as the elderly cannot stand up without dizziness. Modifying risky behaviors can decrease or slow the changes to the heart to a certain degree but some effects are the normal result of the aging process.

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