What Is The KETO DIET? | Everything You Need To Know About A Keto Diet for Beginners

KETO DIET

Many such questions remain in our mind that Is keto the best diet on the market or is it dangerous for your health? Should I try the keto diet? But what exactly is a ketogenic diet? Is it true that I can treat epilepsy? And what foods can it actually eat with this type of meal plan? Are there any side effects you should be concerned about?

 You see your friends or your colleagues eating gobs of peanut butter by the spoonful and mountains of bacon while shedding pounds, bragging, It’s the keto diet.

First and foremost, It is important to remember, no one specific diet or nutrition plan is the same for everyone. How food affects our bodies is different for each individual. Some of you may thrive on a keto diet, which we will talk about here in a few seconds, But maybe some of you will do better, say on a paleo diet plan, or a gluten-free, or dairy-free diet. So keep that in mind, But today we are going to be talking about all things keto and whether you should consider it for your nutritional and weight loss goals. 

What Is The Keto Diet?

In a nutshell, the ketogenic diet is a high fat, adequate-protein, low carbohydrate diet. The diet forces the body into a state known as ketosis. Which burns fats rather than carbohydrates for energy?

How Does A Keto Diet Work?

The keto diet relies on ketone bodies. A type of fuel that the liver produces from stored fat. Ketosis occurs when people eat a low or no-carb diet and molecules called ketones build up in their body’s bloodstream. Low carbohydrate levels cause blood sugar levels to drop and the body begins breaking down fat to use as energy.

Calculate Your Diet According To Your Body

What Do You Eat On A Keto Diet? 

Because a keto diet has such a high-fat requirement, followers must and we repeat, must eat fats at each meal in a daily 2000 calorie diet. That might look something like  165 grams of fat, 40 grams of carbs and 75 grams of protein. However, the exact ratio depends on your particular needs. Due to eating this much fat, you definitely want to make sure to incorporate some healthy fats into your eating plan. These include omega-3s, such as those found in salmon and sardines.

As well as monounsaturated fats present in foods like avocados, walnuts, almonds, and sunflower seeds. Protein is a part of the keto diet, but it doesn’t typically discriminate between lean protein foods and protein sources high in saturated fats such as beef, pork, and bacon.

What About Fruits And Vegetables?

All fruits are rich in carbs, but you can have certain fruits such as berries in very small portions. Vegetables are mostly restricted to leafy greens, But you can eat things like asparagus, broccoli, cucumber, green beans, eggplants, zucchini,  and more.

Is A Keto Diet Healthy?

Interestingly in medicine, The keto diet is actually used to treat the heart to control epilepsy in children. As many as half of young people with epilepsy had fewer seizures after following the diet. And some early research suggests it may have benefits for blood sugar control among people with diabetes. 

Customer Review Of Keto Diet

Who Is A Keto Diet Right For?

As we previously mentioned, The ketogenic diet actually originated as a tool for treating neurologic diseases such as epilepsy. Studies have shown that the diet can have benefits for a wide variety of different health conditions. The ketogenic diet can boost insulin sensitivity and cause fat loss. Leading to significant health benefits for people with type 2 diabetes or for those who are pre-diabetic.

One study out of Wiley movement disorders reported that the keto diet may even help reduce symptoms of Alzheimer’s disease and slow its progression. Some researchers have also found the keto diet to be beneficial to individuals who suffer from heart disease, cancer, and Alzheimer’s disease, but more studies need to be conducted.

If one chooses to start a ketogenic diet, It is recommended that you consult first with your physician and a dietitian or Keto Diet Official Website to closely monitor any biochemical changes after starting the regimen. That way, they are assisting you to create a meal plan that is tailored to your existing health conditions and to prevent any nutritional deficiencies or health complications. 

Are There Any Cons Or Negatives Of A Ketogenic Diet?

Yes, a ketogenic diet can have numerous risks you should be aware of. At the top of this list, it is high in saturated fat.  saturated fat can be linked to heart disease. According to the Keto Diet Official Website recommend that you keep saturated fats at no more than 7% of your daily calories because of its link to heart disease. While research surrounding keto is exciting, there’s very little evidence to show that this type of eating is effective or safe over the long term for anything other than epilepsy.

Also, very low carbohydrate diets tend to have high rates of side effects including constipation headaches, bad breath, and much more. It’s important to get the right nutrients, yet, getting a balanced set of nutrients on a ketogenic diet can be challenging. Meaning, the diet’s requirements mean cutting out many healthy foods, making it difficult to meet your micronutrient needs. In most cases, a multivitamin is recommended while on a ketogenic diet.

While multivitamins cannot replace nutrients found in foods, They can still fill in important keto micronutrient gaps.  Please make sure to check the carbohydrate level, especially in chewable vitamins. A ketogenic diet can be great for people who are overweight have diabetes, or are looking to improve their metabolic health.

However, it might be less suitable for elite athletes or those wishing to add large amounts of muscle or weight. Speak with your doctor or go on the Keto Diet Official Website about your eating plan and goals to decide if a keto eating diet plan is right for you.

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Top 5 Benefits of Taking Creatine Supplements

Benefits of Taking Creatine Supplements

In this topic we’re going to be discussing the Top 5 Benefits of Taking Creatine Supplements, and whether or not there are any downsides to the nutritional supplement.

Five crazy reasons why you need creatine in your life. You see influencers touting it on social media and might even see sports drinks or various other supplements having it in it. they all have one thing in common,  promising to maximize muscle gains and increase strength training.

What Is Creatine?

Creatine is a substance that is found naturally in muscle cells. It helps your muscles produce energy during heavy lifting or high-intensity exercise,  resulting in increased performance and possible increased muscle mass. Your muscles then convert creatine into creatine phosphate, which is then generated into adenosine triphosphate or  ATP, that your body uses for explosives. Exercise but don’t get creatine and protein confused. In short, creatine leads to more strength during your workout, while protein on the other hand leads to more muscle repair after your workout. 

Creatine isn’t a replacement for protein.

5 Benefits of Taking Creatine Supplements

we’re about to get into the top five reasons you should be using creatine but it’s important to know what creatine actually is and why it plays such a  major role in our lives.

Increases Muscle Size And Strength

In fact, it has been shown to be the most effective supplement on the market for such a task. But how it does this, is it alters numerous cellular pathways that lead to new muscle growth. For example, it boosts the formation of proteins that create new muscle fibres. It can also raise levels of insulin-like growth factor 1, IGF-1, a hormone that promotes increases in muscle mass. The initial gains are created thanks to the additional water being pulled into the muscle cells. This is known as cell volumization. Over time, prolonged supplementation activates specific channels that aid in muscle tissue growth strength and performance. These are the health Benefits of Taking Creatine Supplements.

Improved Brain Function

Your muscles aren’t the only body part that can benefit from creatine. More recent studies on creatine have been exploring its positive effects on brain function and overall neurologic health. Your brain relies on ATP when completing complex tasks. The brain produces ATP naturally, however, supplementation can also aid in the production. Creatine assists in increasing dopamine levels and enhancing mitochondrial function.

However, don’t expect to take a swig of creatine in hopes of getting a leg up on studying for your next school exam. The boost in brain function from creatine is mainly found in improved memory recall, in older individuals for instance. And this boost in brain function might also help in mitigating or treating chronic neurologic diseases, which we’ll dive into in just a second. So these brain health Benefits of Taking Creatine Supplements.

May Help With Parkinson’s Disease

Parkinson’s disease is characterized by a reduced level of dopamine, a key neurotransmitter in your brain. The large reduction in dopamine levels causes brain cell death and several serious symptoms including tremors, loss of muscle function, and speech impairments. One study out of experimental neurology found that creatine has been linked to beneficial effects in mice with Parkinson’s, preventing 90% of the typical drop in dopamine levels. However, the results weren’t the same in humans. 

According to the results of the clinical trial published in the journal of  American medical association, one of the largest clinical trials for Parkinson’s to date, was cut short when researchers collected enough data to conclude that creatine had no benefit compared to placebo. So it may someday soon help with the symptoms of Parkinson’s disease, but more studies are still needed.

May Lower Blood Sugar Levels And Fight Diabetes

Research suggests that creatine supplements may lower blood sugar levels by increasing the function of glucose transporter type 4, glute 4, a molecule that brings blood sugar into your muscles. a study out of medicine and science in sports and exercise reported a 12-week study that examined how creatine affects blood sugar levels after a high carb meal.

Also blood sugar Benefits of Taking Creatine Supplements. People who combined creatine and exercise exhibited better blood sugar control than those who only exercised. Also, short-term blood sugar response to a meal is an important marker of diabetes risk. is the faster your body clears sugar from the blood, the better,  but more human studies are still needed on the subject.

It Can Reduce Fatigue And Tiredness

But does it have any effect on traumatic brain injuries? a six-month study reported that individuals with traumatic brain injury who supplemented with creatine experienced a 50% reduction in dizziness compared to those who did not supplement. Furthermore only  10% of patients in the supplement group experience fatigue, compared with  80% in the control group.

Another study determined that creatine led to reduced fatigue and increased energy levels during sleep deprivation. So if you’re always tired and your days feel like they’re dragging, try incorporating a  creatine supplement into your daily routine, with the attempt to still get a minimum of seven to eight hours of rest each night.

Note

There has been a lot of concern out there regarding taking creatine and whether or not it causes balding. One study in 2009  had suggested that creatine increased levels of DHT which increased levels of  DHT have been shown to potentially be a  factor in causing baldness. But there has actually been no study to directly prove that creatine actually causes baldness. So the consensus in the industry, on creatine and balding is that creatine does not cause balding.

How To Choose The Best Protein Powder Supplements? | 5 Best Protein Powder Supplements

Best Protein Powder Supplements

The big question is that How To Choose The Best Protein Powder Supplements? It can be difficult to determine which protein is right for you. Athletes and individuals who regularly lift weights may find that taking protein powder helps maximize muscle gain and increase fat loss.

Protein powders can also aid individuals, such as people who are ill, older adults, and some vegetarians or vegans who struggle to meet protein needs with food alone. The number one option for getting your protein needs should come from the food in your diet. There is an infinite number of protein powders on the market made from a variety of sources.

First thing’s first,  let’s understand what in the world is protein,  and why does our body need it?  Well on a basic level,  your body needs protein to stay healthy and to work the way it should.  Protein is found literally in everything from your organs to your muscles, your skin, hair, tissue, bones, and it also plays a major role in carrying oxygen throughout your body in your blood, and it helps fight off infections, keep cells healthy, and the list goes on and on. 

If you aren’t getting enough in your diet, this can lead to muscle loss, tissue breakdown, and all sorts of other health problems. And we don’t want that. So a great way to supplement protein in your diet is to get it through means such as a protein powder. Protein powders are concentrated sources of protein made from either animal or plant foods, such as dairy, eggs, rice, or peas, and many others. To take protein powders, you simply mix the powder with water or another liquid of your choice and consume. 

Top Five Types Of Best Protein Powder Supplements

you need to know about the top five types of Best Protein Powder Supplements out there.  This is based on your desired fitness results,  dietary preferences, and lifestyle.

Whey Protein

Whey protein comes from milk. Milk harbours lactose, which many individuals have difficulty digesting. But while whey protein concentrate retains some lactose, the isolate version contains very little because most of this milk sugar is lost during processing. Hear that again, the isolated version contains very little because most of this milk sugar is lost during processing. Whey digests quickly and is rich in branched-chain acids, BCAAS. Leucine, one of these BCAAs, plays an important role in promoting muscle growth and recovery after endurance exercise and resistance.

When amino acids are digested or absorbed into your bloodstream, they become available for muscle protein synthesis, MPS, or building new muscle. Studies reveal that whey protein can help build and maintain muscle mass, assist athletes with recovery from heavy exercise and increase muscle strength in response to strength training. One study out of the journal of Applied Physiology reported the young men showed that whey protein increased MPS 31% more than protein. 

And 132% more than casein protein,  following resistance exercise. Other studies in normal weight,  overweight, and obese individuals suggested that whey protein may improve body composition by decreasing fat mass and increasing overall lean mass. What’s more, whey protein seems to reduce appetite at least as much as other types of protein. Some studies even suggest that whey protein may also reduce inflammation and improve certain heart health markers in overweight and obese people. So Whey Protein is the Best Protein Powder Supplements.

Casein Protein

Similar to whey, casein is a protein found in milk. However, casein is digested and absorbed more slowly. Casein forms a solution that interacts with stomach acid, slowing the emptying of the stomach and delaying the absorption of amino acids into the bloodstream. This is followed by a gradual steady exposure of your muscles to amino acids, which slows down the breakdown of muscle proteins.

This indicates that casein is more effective in increasing muscle protein synthesis and strength than soy or wheat protein, but less than whey protein. One study out of the Annuls of Nutrition and Metabolism reported that overweight men suggested that when calories are restricted,  casein may have an advantage over whey in improving body composition during weightlifting. 

Egg Protein

Eggs are excellent,  or should I say an eggcellent source of high-quality protein and fat. In fact, whole eggs have the highest protein digestibility-corrected amino acid score. Like all animal products, eggs are a complete protein source. This means that they provide all nine essential amino acids that our body cannot make on its own. Eggs are also one of the best foods for decreasing appetite and helping you stay full for longer.  That’s why the protein quality remains at an A+.

However, you may experience less fullness because the high-fat yolks have been removed resulting in just egg whites. Egg white protein could be a good choice for people with dietary allergies who prefer a supplement based on animal protein, but please keep in mind that egg white protein hasn’t been studied as much as whey or casein. In one study out of the Journal of Nutrition, egg protein demonstrated less potential to reduce appetite than casein or pea protein when consumed before a meal. 

Pea Protein

Pea protein powder is especially loved by vegetarians, vegans, and individuals with allergies or sensitivities to dairy or eggs. Pea protein consists of split pea, a high-fibre legume that boosts all but one of the essential amino acids. Pea protein is also particularly rich and in BCAAS  however, a full disclosure, good tasting varieties are just a little tricky to come by. 

So when it comes to pea protein, the Journal of the International Society of Sports Nutrition reported in a 12-week study in 161 men during resistance training, those who took 1.8 ounces or about 50 grams of pea protein daily experienced similar increases in muscle thickness as those men who consumed the same amount of whey protein daily. Though pea protein powder seems promising, some high-quality research is needed to confirm these results.

Hemp Protein

Hemp protein powder is another plant-based supplement that is gaining in popularity.  Although hemp is related to marijuana, It doesn’t contain THC.  So don’t expect to get a high from a scoop of hemp in your next protein shake, okay? Hemp is rich in beneficial sources of Omega 3 fatty acids and several essential amino acids. However, it is not considered a complete protein because it’s very low in levels of amino acids, such as lysine and leucine. While not much research exists on hemp protein, It appears to be a well-digested plant source protein. 

How much protein does one need to consume? 

The dietary guidelines for Americans as put together by the United States Department of Agriculture of Health and Human Services recommended for sedentary boys ages 14 to 18  received around 52 grams a day. And for sedentary men over the age of 19 consuming about 56 grams. While women and girls over the age of 14 should consume around 46 grams. While weight lifters will eat one gram of protein per pound of body weight. So it all depends on what your individual need is as to how much protein that you actually need on a daily basis.

If that was a lot of numbers to quickly write down, most everyone should be getting somewhere between 10 to 35% of their calories each day in the form of protein. But remember,  this is a general guideline as it can change for you on a personal level,  depending on your needs. More isn’t necessarily better. While protein definitely helps your body and builds muscle,  and a whole slew of other benefits, if you consume too much,  your body may store the extra as fat.  So do keep that in mind. 

How well does a protein powder actually mix with the liquid of choice,  the flavours they offer, and the other ingredients in it, such as monk fruit or Stevia as a sweetener versus like sugar and high fructose corn syrup?  With all that said,  next time you’re in the market for a protein powder,  shop right,  and be informed with the right knowledge of what protein is best for your needs.

Your Poop Tell You About Your Health

Poop Tell You About Your Health

you do not want a huge hospital bill all because you didn’t go to the bathroom.  So what can Your Poop Tell You About Your Health? What exactly is a bowel movement?  Or put it simply, why do we poop?  Your stool passes out of your body through the rectum and anus. Another name for poop or stool is feces. Feces is made up of what is left over after your digestive system, which includes your stomach, small intestine, and colon,  removes the nutrients that it needs, as well as like cellular debris waste. 

So in other words, whatever your body doesn’t need it’s essential to get rid of it. Think of it like your body’s, like, garbage disposal unit effectively ridding your body of what it doesn’t require. Pooping is the way that we do this. But here’s the kicker. Sometimes bowel movements aren’t normal. That’s when people usually go to the emergency room.

Five Things You Need To Know That Your Poop Tell You About Your Health

The Pencil-Thin Poop 

You probably already know normal poop tends to be brown, soft to firm in texture, and, most importantly, passes fairly easily. If you or somebody you know experiences changes in the poop, you should definitely read what’s happening and consult a doctor if it hasn’t gotten back to normal in a period of say two weeks or so. 

But all that being said, if you find yourself going from a normal bowel movement to your poop-looking pencil-thin, Houston, we have a problem. A stool that is occasionally very thin is not a cause for the crazy amount of concern. It’s likely due to muscle contractions in the large intestine as it helps to concentrate the waste. But if there’s a sudden and consistent change in your stool that’s always being thin, it could mean that there’s a blockage in your colon and you should see your doctor. 

Oily Or Greasy Stool 

It’s difficult to flush it down where you have to weigh it down with a bunch of toilet paper. It could be a signal that your body is not able to properly digest fat. The consistency changes could be caused by an infection or something like celiac disease or a problem with your pancreases, such as pancreatitis, or even some form of cancer. Definitely check with your doctor if your stool continues to look oily or greasy over a period of time. 

Black And Tarry Stool

If you find yourself with black and tarry toilet matter after you go to the bathroom, the most common cause is taking iron supplements or even medications that contain bismuth. Think Pepto-Bismol, for example. However, it could also mean that you are losing blood somewhere in your gastrointestinal tract, say in your stomach or high up in your small intestine. If this black and tarry look to your stool occurs somewhat frequently and you aren’t taking iron supplements or occasionally a swig of the pink stuff, definitely reach out to your doctor. 

Color Changes In Your Poop 

No doubt one of the most common concerns people is their poop changed color. So, if your stool went from brown to, say, another random color of the rainbow, The color of your stool is greatly impacted by not only the foods that you eat but also the kinds of bacteria living in your colon. For instance, did you know that if you eat beets,  the next day your poop will turn reddish in color? 

There are a lot of food colors added to what we eat and drink. You know if you eat blue frosting for your birthday cake and your tongue turns blue. Think of your stool as the same type of thing. It is reflective of what you eat and, of course, it is also going to change. In general, the change of the color of your stool is not typically the most major cause of concern, but if it starts to appear black or bloody, this could definitely mean a problem with the digestive system. That’s when there should be a cause for concern and you should consult a doctor.

Pebble Poop

Yep, if you find your toilet filled with tiny rocks or pebble-like poop after you visit the bathroom, this is a sign of constipation. Constipation is a condition in which a person has uncomfortable or infrequent bowel movements and/or when the stool passes through the large intestine too slowly. Did you know that about 4 million people in the United States have frequent constipation or they’re regularly backed up? And this results typically in about 2.5 million doctor visits annually. Many home remedies are available for Constipation.

.And just because you kind of sorta went to the bathroom doesn’t mean you are still not constipated. And if you’re going less than three times a week to the bathroom, that equals being constipated. If you’re not getting enough water, which helps you go to the bathroom regularly, waste in the large intestine can become even more concentrated as the body absorbs water in the large intestine, over time making the situation even that much worse and will make you even more constipated and even cause a blockage. This leads me to an even more important question. 

How Often Should You Be Going Bathroom? 

Everyone’s bathroom schedule is different and can also be greatly affected by things like stress, work schedule, travel, and so on. So if you’re someone who regularly goes three to four times a day, that could be normal.  Whereas someone else may only be going three times a week. The reality is everyone is different, but to really maintain a healthy balance, you should be going about once a day, or you should be able to see what you ate yesterday in your fecal matter today.

Meaning like a piece of corn, not just undigested food. If you miss your poop signal, not like your Bat-signal,  but if you miss your window of opportunity when your body is kind of telling you or urging you to go, it gets your system behind and out of rhythm and can lead to things like feeling bloated or gassy. And then the more you get backed up, the more your body becomes constipated or even has a blockage of some sort.

So, it’s super important to always listen to your poop signal and make time to go. If you find yourself a little irregular,  give yourself time when you wake up in the morning to just sit and have time for this process.

What if you still can’t go Bathroom? 

If you still find yourself with trouble going to the bathroom, We recommend a few things. The first is changing up your diet and exercise routine. The more fiber and leafy greens that you add to your diet, the chances are likely higher for you to maintain a healthy bathroom routine. If that doesn’t fully work for you, try getting up and moving. Try things like going for a walk or trying out other forms of cardio, like bike riding.