However, numerous studies have found a link between drinking too much diet soda and having serious health conditions, including diabetes, fatty liver, dementia, heart disease, and stroke.

In this article, learn about the links between diet soda and health, as well as whether it is more healthful than regular soda.

What is diet soda?

Diet soda may contain artificial sweeteners rather than sugar.

Diet soda is soda that mimics the taste of traditional soda but provides less or no sugar.

Diet soda uses artificial sweeteners, such as saccharin or aspartame, to achieve the same sweet taste.

Soda manufacturers often claim that diet soda is more healthful than regular soda and that it is an ideal choice for people trying to lose weight. Consequently, many people see diet soda as a better choice.

Is diet soda bad for you?

A growing body of evidence suggests that diet soda consumption correlates with an increased risk of a wide range of medical conditions, notably:

• heart conditions, such as heart attack and high blood pressure
• metabolic issues, including diabetes and obesity
• brain conditions, such as dementia and stroke
• liver problems, which include nonalcoholic fatty liver disease

Many studies of people who drink soda have been extensive and spanned many years. However, few studies have fully controlled for other risk factors that might lead to chronic health issues, such as being overweight or having a sedentary lifestyle.

Therefore, they may not account for the fact that people who drink soda might have more health issues independent of their beverage choices. For example, a person might be drinking diet soda because they have a high body mass index (BMI) and are trying to lose weight. Or, people who regularly drink soda may be more likely to eat certain types of food, which may pose health risks.

Researchers do not know exactly why diet sodas may increase the risk of disease. Some believe that diet sodas might damage blood vessels or cause chronic inflammation.

Diet sodas may also undermine health by changing other habits. A 2012 study suggests that diet soda may change how the brain responds to sweet flavors by affecting dopamine, a neurotransmitter that plays a role in pleasure, motivation, and reward.

Frequently drinking diet soda might cause a person to crave more sweets, including both sweet snacks and more soda.

What the research says

Research has not found a definitive link between artificial sweeteners and cancer.

Many studies have linked diet soda consumption to worse health outcomes.

The researchers behind a 2017 study gathered data that indicated a link between diet soda and the risk of stroke and Alzheimer's disease. The study involved 2,888 people over the age of 45 years.

The results showed that drinking one diet soda per day almost tripled a person's risk of stroke and Alzheimer's disease.

A 2014 study of 2,037 male Japanese factory workers found that men who drank diet soda were more likely to develop diabetes than those who did not. The correlation held even after adjusting for family history, age, BMI, and lifestyle factors.

Early research suggested that there might be a link between artificial sweeteners and cancer. However, subsequent research has either found no link or called into question data that initially linked artificial sweeteners to cancer.

So, while there are plenty of reasons to avoid diet soda, cancer risk may not be among them.

Health benefits of diet soda

Drinking diet soda does not provide any direct health benefits. However, it may offer some people a way to reduce their consumption of sugary beverages.

People who wean themselves off sweetened sodas by drinking diet sodas can significantly reduce their sugar intake. They can then begin to transition to more healthful drinks, such as sparkling water.

Some analysts, especially those with ties to the soda industry, insist that there is no compelling evidence directly linking soda to poor health. Others insist that diet soda remains a healthful alternative to traditional soda, despite the evidence to the contrary.

The authors of a 2016 analysis noted that 26 studies found no link between soda consumption and worse health outcomes. However, those studies had received funding from companies in the soda industry.

This fact, the authors of the study argue, suggests that the soda industry is "manipulating contemporary scientific processes to create controversy and advance their business interests at the expense of the public's health."

How to cut down

Coffee may be a more healthful caffeinated drink than diet soda.

To cut down on diet soda, a person needs to understand why they drink soda and then find a viable alternative.

For some people, soda offers a quick caffeine jolt. Switching to coffee or tea may be a good alternative as both of these drinks provide several health benefits. The best choice is unsweetened coffee or tea. Milk can offer some sweetness without the extra sugar.

People who like bubbly carbonated drinks can find the same fizzy quality in seltzer water, or carbonated water. Unflavored, unsweetened seltzer waters do not contain artificial sweeteners and are typically calorie free.

If the appeal of soda is in its sweetness, a person can try indulging in natural foods instead. Sweet whole fruits, such as peaches, mangoes, apples, and berries, offer a quick dose of natural sugar without many of the health risks of soda.

Enjoying diet soda in moderation is less harmful than drinking it daily. People who cannot or do not wish to quit drinking diet soda can still reduce their risk of health issues by drinking less of it.

Summary

Research has linked a wide range of health risks to drinking diet soda. Despite it being a low or zero calorie beverage, it may still increase the risk of conditions such as diabetes and obesity.

Diet soda offers no health benefits other than functioning as a tool that people can use to wean themselves off regular soda.

While the precise relationship between diet soda and medical conditions is uncertain and requires more research, it is clear that people should not see diet soda as a healthful alternative to sugary drinks.

Using laxatives for weight loss is not safe or effective. There are other, more healthful ways to lose weight and maintain a desired body weight.

In this article, we look at whether laxatives aid weight loss. We also discuss the safety of using laxatives for weight loss, alternative weight loss strategies, and when to see a doctor.

Do laxatives cause weight loss?

Taking laxatives for weight loss is an unsafe and ineffective strategy.

Doctors do not recommend laxatives as a way to lose weight. Research suggests that while some people mistakenly believe that taking laxatives will prevent their body from absorbing calories, it is an unsafe and ineffective strategy.

Laxatives treat constipation by softening the stool or stimulating bowel movements. People may assume that passing more stools will lead to weight loss.

However, although people may feel "lighter" temporarily, there is no evidence to support the use of laxatives as a safe or effective weight loss method.

Laxatives cause water loss, not weight loss

The temporary weight loss that people may experience from taking laxatives is actually due to water loss. Losing water is not the same as losing body fat.

Many laxatives work by helping the gut absorb more water from the body or keeping water in the gut around the stool. This water softens the stool, making it easier to pass. It may also cause diarrhea, which is very watery stool.

As this additional water passes out with the stool, a person may weigh less after using laxatives. However, this effect is only temporary.

Laxatives do not reduce body fat or promote long-term weight loss. Even at high doses, stimulant laxatives, which encourage the movement of stool through the digestive tract, have only a "modest effect" on calorie absorption.

Safety and risks

Many laxatives are available over the counter for the treatment of constipation. Misusing laxatives for weight loss may cause the following side effects:

Diarrhea

People usually use laxatives to relieve constipation. If a person takes laxatives when they are not constipated or uses them too frequently, these drugs may cause diarrhea.

Some people who often use laxatives may experience alternating diarrhea and constipation.

Dehydration

Dehydration from taking laxatives may cause headaches, thirst, and a dry mouth.

Osmotic laxatives draw water from the body into the gut to soften stool. Taking too many osmotic laxatives or taking them too frequently may cause dehydration.

Other forms of laxatives may also cause frequent diarrhea that leads to dehydration.

Common symptoms of dehydration include:

Electrolyte imbalance

Taking laxatives can result in an electrolyte imbalance. Certain types of laxative may cause the body to absorb high amounts of electrolytes such as sodium and phosphorus from the gut. Some laxatives can also lead to low blood levels of potassium, magnesium, or calcium.

An electrolyte imbalance may cause weakness and an abnormal heart rhythm. In severe cases, having an electrolyte imbalance can be life threatening.

Impaired intestinal function

Some laxatives can stimulate muscles in the gut, helping them promote the movement of stool through it. Taking any stimulant laxatives too frequently may cause dependency.

More research is necessary on this effect, but some experts believe that the gut may become increasingly dependent on stimulation. As a result, it may eventually stop moving food along the digestive tract of its own accord.

Using laxatives frequently may also irritate the gut lining, potentially putting a person at risk of having bloody stools.

When to see a doctor

Reaching and maintaining a healthy weight can reduce risk factors for major health problems, such as heart disease and type 2 diabetes. However, it is vital to lose weight in a safe and sustainable way.

Sometimes, trying to lose weight can adversely affect a person's physical and mental well-being. Trying to address a negative self-image through weight loss without any mental health strategies can make things worse.

For some people, unsuitable weight loss strategies can progress into an eating disorder. Signs and symptoms that can indicate an eating disorder include:

• being preoccupied with weight loss
• being focused solely on calories, fat content, or carbohydrate content
• refusing certain food types
• developing rituals around food
• skipping meals or reducing portion sizes excessively
• withdrawing from social activities
• being overly concerned with body size or shape
• having mood swings
• looking in the mirror frequently in a critical way
• losing or gaining weight rapidly
• having frequent gastrointestinal problems
• having trouble concentrating
• feeling cold all the time
• having trouble sleeping
• developing dry or thin skin or hair
• fainting or feeling dizzy

It is possible to have a couple of these symptoms without having an eating disorder. However, anyone concerned that they or someone they know may have an eating disorder should speak to a doctor.

Safe weight loss strategies

Exercise is a much safer strategy for losing weight.

Taking laxatives for weight loss is not a safe strategy. For most people, drastic and restrictive dieting does not work in the long term.

Making sustainable lifestyle changes is the most effective way to reach a healthy weight. These include:

• eating a nutritious, balanced diet that consists mostly of whole foods
• increasing physical activity each day
• doing regular exercise
• practicing self-care to improve body image

Self-care activities can include:

Anyone who thinks that they may need to lose weight can find out from a doctor whether this is necessary for their health. The doctor can advise a person on what the best weight range is for them. This range will depend on their height and body type, among other factors.

Summary

Using laxatives for weight loss is not safe or effective. If a person weighs less after taking laxatives, this is likely to be due to water loss.

Water loss from laxative use is temporary and is not the same as losing body fat. Laxatives do not reduce body weight in the long term.

Laxatives have several potential side effects, including diarrhea and dehydration.

Eating a nutritious diet and exercising regularly may help a person reach their desired weight. However, they should speak to a doctor about whether weight loss is necessary for their health before starting a new diet or exercise regimen.

Weight loss is only beneficial for a person's well-being when it is necessary, and they do it safely. Anyone experiencing issues with their body image should seek support from a doctor, who can help them access the right support.

Although eating bananas cannot directly lead to weight loss, some of the properties of these fruits may help a person reduce bloating, control their appetite, and replace processed sugars.

Learn more about eating bananas for weight loss in this article. We also look at their nutritional information and sugar content.

Are bananas good for weight loss?

Some of the properties in bananas may help with appetite control.

Bananas are an excellent source of fiber. A medium banana contains 3.07 grams (g) of fiber, and the recommended daily intake for adults is 25 g for those on a 2,000-calorie diet.

Research shows that there is a link between higher fiber intakes and lower body weights. This nutrient may also help reduce and stabilize blood sugar levels.

Fiber can help people feel full for longer, which may reduce the total number of calories that they eat. The body takes a long time to digest certain types of fiber, allowing it to regulate food intake better.

The authors of a review that looked at more than 50 studies suggest that increasing the daily intake of fiber by 14 g could lead to a 10% decrease in overall energy intake and a weight loss of 2 kilograms (4.41 pounds) over 4 months.

Research from China looked at the effects of dietary fiber on appetite in 100 overweight but otherwise healthy adults. The results showed that an increase in dietary fiber reduced feelings of hunger, as well as how many calories the participants consumed.

Fiber may also help lower cholesterol levels and reduce the risk of heart disease.

Unripe green bananas contain resistant starch. Resistant starch is a carbohydrate that does not break down easily in the small intestine.

Instead, it passes through to the large intestine, which means that it does not increase blood sugar levels. It then ferments in the large intestine, stimulating the growth of good bacteria in the gut.

Eating more resistant starch may help people lose weight, as it acts in a similar way to dietary fiber. It may reduce a person's appetite by making them feeling fuller for longer.

Research suggests that resistant starch could also help improve insulin sensitivity. The benefits that it provides for gut health can help with constipation and reduce the risk of colon cancer.

Other benefits

People most often associate bananas with their high potassium content, but they contain plenty of nutrients that are important for the body.

Potassium

The recommended daily intake of potassium is 2,600 milligrams (mg) for adult females and 3,400 mg for adult males. Pregnant or breastfeeding women will need to increase their regular intake.

A medium banana contains 422 mg of potassium, which equates to about 12% of the recommended daily intake.

Potassium helps regulate the levels of sodium in the body, which can lower blood pressure and help prevent heart disease and stroke. It is also vital for kidney health and can reduce the risk of kidney stones.

Magnesium

Bananas are also a good source of magnesium. A medium banana contains 32 mg of magnesium, which is about 8% of the recommended daily intake.

Magnesium is essential for energy production, nervous system function, and the regulation of blood pressure and blood sugar levels.

The flavonoids and magnesium in bananas may also help improve insulin sensitivity and reduce the risk of insulin resistance.

Insulin controls blood sugar levels in the body. If the body cannot use insulin properly, this can lead to conditions such as diabetes.

Energy

Bananas are also a great source of energy when exercising. The results of a 2012 study showed that eating a ripe banana during exercise had a similar effect on endurance as a carbohydrate drink.

The small study involved 14 male trained cyclists completing two 75-kilometer cycling time trials, and the researchers took blood tests before and after the exercise to show the effects.

The study showed that eating a banana before and after endurance exercise was effective for performance, but no more so than the carbohydrate drink. However, those who ate bananas had higher dopamine levels. Dopamine is a chemical in the body responsible for feelings of motivation and reward.

Nutrition

A medium banana is a good source of fiber.

The precise nutritional content of a banana varies depending on its size. A medium banana, measuring 7–8 inches in length, contains:

• energy: 105 kcal
• protein: 1.29 g
• fiber: 3.07 g
• carbohydrates: 27 g
• fat: 0.39 g
• potassium: 422 mg
• magnesium: 31.90 mg
• phosphorus: 26 mg
• calcium: 5.90 mg
• vitamin C: 10.30 mg
• iron: 0.31 mg
• folate: 23.60 micrograms (µg)

Bananas also contain small amounts of vitamin A, E, and K.

Ripeness

Foods that have a glycemic index (GI) score of 55 or less are low GI foods. These foods will help keep blood sugar levels steady. The riper a fruit, however, the higher its GI score.

A ripe banana weighing 120 g has a GI score of 51, and an underripe banana has a GI value of 30.

In a 2014 study, researchers recruited 45 people with high cholesterol or type 2 diabetes to see if a daily intake of 1–2 ripe bananas would improve their blood sugar and lipid profiles.

Despite the sugar content of this fruit, the results indicated that eating it daily was harmless for people with diabetes. Adding banana to the diet also slightly improved blood sugar levels and lipid profiles in people with high cholesterol.

If people have concerns about the sugar content of ripe bananas, eating a less ripe or smaller banana can lower the sugar intake.

Summary

While bananas do not specifically affect weight loss, they do have properties that can help a person manage their body weight, such as high fiber content.

Unripe bananas contain resistant starch, which can help make people feel fuller for longer periods. This satiety may aid weight loss by reducing the tendency to overeat.

Overall, people looking to lose weight should consider how many calories they are taking in compared with the number of calories that they are burning.

Bananas are healthful and nutritious to eat in moderation as part of a balanced diet.

Doctors may advocate eating a low fat diet because calories from fat are higher per gram than those from protein or carbohydrates.

Some high fat foods — such as cookies, cakes, french fries, and greasy foods — may also have less nutritional value than healthful options such as fruits and vegetables.

Although fat is an essential part of a person's diet, there are "good fats" and "bad fats." Knowing the difference can help a person make informed choices about their meals.

In this article, we list some low fat foods and the benefits of a low-fat diet. We also look at a sample mix-and-match meal plan.

Low fat foods list

A doctor may suggest a low fat diet to cut out extra calories.

Low fat foods are those that have 30% of their calories or less from fats. So, if a food contains fewer than 3 grams of fat per 100 calories, it is a low fat food.

To determine if a food is low fat, a person can read its nutrition label.

It is vital to read the part of the label that lists specific values, as many manufacturers label foods as "low fat" despite them having a relatively high fat content.

Examples of low fat foods a person can incorporate into their diet include:

Cereals, grains, and pasta products

• corn or whole wheat tortillas
• baked crackers
• most cold cereals
• noodles, especially whole grain versions
• oatmeal
• rice
• whole grain bagels
• English muffins
• pita bread

Dairy products

Dairy products can be high in fat, but food manufacturers often offer lower fat versions. These include:

• fat free cheese
• fat free or "skim" milk or yogurt
• light or fat free cream cheese
• low fat cottage cheese, milk, or yogurt

Some nondairy yogurts are also low fat.

Protein sources

Tofu is a good low fat protein source.

• beans
• lentils
• tofu
• egg whites
• lean cuts of meat
• lentils
• tuna
• peas
• shrimp
• skinless chicken or turkey breast
• veggie burgers

Fruits and vegetables

Fruits and vegetables are naturally low fat. Choose fresh, frozen, or canned options.

Miscellaneous foods

Additional foods that can be a part of a low fat diet include:

• mustard
• sauces containing skim milk
• salsa
• vegetable based broth soups
• popcorn
• honey
• jam
• light salad dressings, or simply lemon juice and balsamic vinegar

Benefits

When considering a low fat diet, it is important to remember that not all fat types are unhealthful. The key is to eat a varied diet of nutritious, natural foods and avoid those high in saturated or trans fats.

Manufacturers add saturated fats or trans fats to foods to extend their shelf life. These types of fat are also present in fried foods.

These types of fat can increase a person's low density lipoprotein cholesterol, which, in turn, can increase their risk of heart disease and other health complications.

On the other hand, polyunsaturated — such as omega-3 and omega-6 fatty acids — and monounsaturated fats can be beneficial to the body. These fats are present in nutritious foods such as:

• salmon
• avocado
• almonds
• cashews
• seeds
• tahini
• walnuts

Diets that are very high in fat from processed and fast foods tend to contain less nutritional value than lower fat diets that include a mix of fresh fruits, vegetables, whole grains, and lean proteins.

Meal plan

The AHA recommend 3 servings of low fat or fat free dairy products per day.

The American Heart Association (AHA) recommend the following as part of a healthful eating pattern:

• Dairy products: A person should aim to consume 3 servings of low fat or fat free dairy products per day.
• Fruit: People should try to eat 4 servings of canned, dried, fresh, or frozen fruits each day.
• Oils: Aim for up to 3 tablespoons of polyunsaturated or monounsaturated canola, olive, peanut, safflower, or sesame oils every day.
• Proteins: Try to consume 1–2 servings of eggs, non-fried fish, lean meats, legumes, nuts, seeds, or skinless turkey or chicken per day.
• Vegetables: Aim to eat 5 servings of canned, dried, fresh, or frozen vegetables each day.
• Whole grains: A person should aim to consume 3–6 servings of grains — such as bread, brown rice, barley, crackers, or oatmeal — every day.

The following meal plan is low in fat:

• Breakfast could comprise oatmeal with honey, frozen blueberries, and raisins, plus a cup of orange juice.
• Lunch could comprise a tuna and cucumber wrap, a boiled egg, and a quarter of a cup of low fat vanilla yogurt.
• Dinner could comprise spaghetti with homemade tomato sauce, vegetables, and lean meatballs or a vegetarian alternative.
• Snacks could be carrot sticks with hummus dip or whole grain crackers.

ChooseMyPlate.gov also offers samples of 2-week menus of low fat meals.

When preparing meals, a person should be mindful of the amount of oil they use. Cooking the food in a non-stick pan may help reduce the amount necessary.

Summary

Adopting a low fat diet can be a positive approach to healthful eating. It is vital to keep eating beneficial fats, such as those from fish, avocado, and seeds.

Eliminating unhealthful fats, however, can have a positive impact on a person's weight, heart health, and overall well-being.

If a person has questions on the type of diet they should follow for their health, they should talk to their doctor.

Weight and waist circumference may be factors in brain aging, new research suggests.

Having an unhealthy weight is a significant risk factor for many health problems, including developing metabolic conditions, such as diabetes, as well as cardiovascular problems.

But could excess weight also be a risk factor for cognitive decline? This is the question that researchers from the Miller School of Medicine at the University of Miami in Florida have been considering in a new study, whose results now feature in the journal Neurology.

This research indicates that there is a link between body mass index (BMI) later in life and the rate of cortical thinning in older age.

The cerebral cortex is the outer layer of the brain, which contains a high amount of gray matter, the substance made out of neuronal cell bodies. Researchers associate the thinning of the cortex with cognitive decline, which, in turn, they associate with a higher risk of dementia.

Hastening brain aging by 10 years?

In this latest study, the researchers worked with 1,289 participants whose age averaged 64 years old. Of these, around two-thirds were of Hispanic heritage.

At baseline, the investigators measured the participants' BMIs, as well as their waist circumferences. Among the participants, 346 had BMIs of under 25, which, according to guidelines from the Centers for Disease Control and Prevention (CDC), denote a healthy weight.

A further 571 participants had BMIs ranging from 25 to 30, which placed them in the "overweight" category, and 372 people had a BMIs of 30 or higher, denoting obesity.

Among the participants with healthy BMIs, of which 54% were women, the average waist circumference was 33 inches. Among the overweight participants, of which 56% were females, the average measurement was 36 inches. Lastly, among those with obesity, which included 73% women, the average waist circumference was 41 inches.

At a follow-up assessment, after an average of 6 years, the team also asked the participants to undertake MRI scans to measure their cortical thickness and total brain volume, among other factors.

"People with bigger waists and higher BMI were more likely to have thinning in the cortex area of the brain, which implies that obesity is associated with reduced gray matter of the brain," notes study co-author Dr. Tatjana Rundek.

"These associations were especially strong in those who were younger than 65, which adds weight to the theory that having poor health indicators in mid-life may increase the risk for brain aging and problems with memory and thinking skills in later life," she further explains.

Even after the researchers adjusted for potential confounding factors — such as having high blood pressure, frequently drinking alcohol, and smoking — these associations remained.

More specifically, in people with BMIs of 25 to 30, each BMI unit increase showed a 0.098 millimeter (mm) decrease in cortical thickness. In people with obesity, the study linked a 0.207 mm decrease in cortical thickness with each BMI unit rise.

Based on their findings, the authors thus suggest that having a higher than healthy BMI and a thicker waist circumference might hasten brain aging by 10 years or more.

"In normal aging adults, the overall thinning rate of the cortical mantle is between 0.01 and 0.10 mm per decade, and our results would indicate that being overweight or obese may accelerate aging in the brain by at least a decade," says Dr. Rundek.

Nevertheless, the researcher points out that the study results offer some hope since weight is a modifiable factor.

"These results are exciting because they raise the possibility that by losing weight, people may be able to stave off aging of their brains and potentially the memory and thinking problems that can come along with brain aging."

Dr. Tatjana Rundek

"However," Dr. Rundek adds, "with the rising number of people globally who are overweight or obese, and the difficulty many experience with losing weight, obviously this is a concern for public health in the future as these people age."

The researcher also cautions that the study findings do not necessarily indicate a cause and effect relationship, since the investigators have, so far, only noted a correlation. Whether or not the link is causational might become the focus of further research.

The medical term for keto rash is prurigo pigmentosa.

The keto rash is distinctive as it forms network-like patterns across the skin. It usually affects the upper body.

Researchers do not yet know exactly why a ketogenic diet causes skin inflammation, but they believe that this rash may have a link with ketosis. Several different treatments and lifestyle measures can provide symptom relief.

In this article, we discuss keto rash in more detail, including its appearance and how to treat it.

What is a keto rash?

Keto rash is a form of dermatitis that is itchy and uncomfortable.

Keto rash is a rare form of dermatitis, or skin inflammation. It is an itchy and uncomfortable rash that develops on the upper body.

A ketogenic diet is one possible cause of a keto rash. This diet is growing in popularity because ketosis offers a range of potential health benefits, including promoting weight loss.

The keto diet is extremely low in carbohydrate but high in protein and fat. When a person follows this eating pattern for enough time, their body starts to break down body fat for fuel instead of carbohydrates. The body converts fats into ketone bodies.

A person has reached a state of ketosis when the body switches its primary energy source to these ketone bodies.

Most reports of keto rash have been in Japan, and until 2011, there had been only 40 reported cases in other countries. The reason for this may be that Western doctors are less familiar with the condition.

The cause of keto rash is unclear, but research suggests that being in a state of ketosis could be a possible cause of the condition.

In addition to the keto diet, fasting and diabetes can lead to a state of ketosis.

Other possible causes or triggers of a keto rash include:

• hormonal changes that can occur during pregnancy and menstruation
• a complication of bariatric surgery
• skin friction

Symptoms

The keto rash appears as raised, red, itchy papules on the skin. Skin redness, or erythema, can be more difficult to detect on dark skin.

The rash is more common on the upper body and tends to affect the:

Keto rash can resemble other skin conditions, such as confluent and reticulated papillomatosis, contact dermatitis, and some drug reactions. However, it is possible to distinguish keto rash by the network-like pattern that remains on the skin as the red bumps start to resolve.

Over time, the inflammation will continue to reduce, leaving a brownish discoloring of the skin.

Treatment

Moisturizing the area of the rash may relieve symptoms.

There are several possible treatment options for someone with keto rash.

For keto rashes that occur due to ketosis, eating more carbohydrate will usually resolve the rash, as this moves the body out of ketosis.

In people with diabetes, administering insulin can reduce keto rashes.

Research suggests that antibiotics, such as minocycline or tetracycline, can also treat the symptoms of keto rash.

Friction between fitted clothing and the skin can trigger the keto rash, so wearing loose fitting clothing may also reduce it.

To relieve symptoms, it is also helpful to follow general treatment advice for good skin care, such as:

• avoiding touching the rash where possible
• keeping the fingernails short
• moisturizing the area several times a day
• avoiding contact with irritants, such as wool or strong detergents
• avoiding hot or humid climates
• washing the skin gently and avoiding excessive rubbing

Summary

The keto rash is rare. Researchers do not yet fully understand what causes the rash, but being in a state of ketosis may be one possible cause. Although there are similarities between keto rash and other skin conditions, this rash is distinctive due to the network-like pattern of the papules.

People who develop keto rash after following the keto diet or fasting can treat it by increasing their carbohydrate intake. Doctors may also prescribe topical medications or oral antibiotics to aid the resolution of the rash.

New research finds that eating only between 8:00 a.m. and 2:00 p.m. curbs the appetite.

A paper that features in the journal Obesity describes a trial that shows how the timing of meals influences metabolism.

The authors write that "Eating in sync with circadian rhythms by eating early in the daytime appears to reduce body weight and improve metabolic health."

However, they add that it is not clear which mechanisms could be driving "these weight loss effects."

Therefore, the new study is the "first randomized trial to determine how meal timing affects 24-hour energy metabolism when food intake and meal frequency are matched."

The researchers compared two groups of people who ate the same three meals per day for 4 days but with different timings: the early time-restricted feeding (eTRF) schedule and the control schedule.

A total of 11 men and women completed the trial: 6 in the eTRF group and 5 in the control group. To qualify for the trial, participants had to be in good health, aged between 25 and 45 years, and carrying excess weight.

Reduced appetite and hunger hormone

The eTRF group breakfasted at 8:00 a.m. and ate their last meal of the day at 2:00 p.m. They then fasted for around 18 hours before breakfasting the next day.

The control group also breakfasted at 8:00 a.m. but their last meal of the day was at 8:00 p.m. Therefore, they fasted for around 12 hours before breakfasting the next day.

The authors likened the control schedule "to the median reported breakfast and dinner times for American adults."

On the fourth day, the participants underwent a battery of tests in a respiratory chamber to measure their metabolism. The measures included calories burned and the amount of fat, carbohydrates, and proteins burned.

The participants rated various aspects of appetite — such as hunger, desire and capacity to eat, and fulness — by indicating their perception of these measures on a visual sliding scale.

From blood and urine samples that the participants gave in the morning and evening, the team was also able to assess levels of hunger hormones.

The results showed that calorie burning did not differ much between the groups. However, those on the eTRF schedule had lower levels of the hunger hormone ghrelin and reported improvement in some facets of appetite.

Burned more fat

The findings also reveal that the eTRF group appeared to have burned more fat over a 24-hour period.

Speculating on why eTRF could promote fat burning, the team suggests that eating the last meal of the day in the afternoon could help the body switch from burning carbohydrates to burning fat for energy.

However, the researchers caution that the findings on fat burning are preliminary and call for a longer study to verify and confirm whether strategies such as eTRF can help people shed body fat.

Lead study author Courtney M. Peterson, Ph.D., an assistant professor of nutrition sciences at the University of Alabama at Birmingham, says that previous studies had not been able to clarify whether meal timing strategies help people lose weight by burning calories or suppressing appetite.

Findings from animal studies appear to conflict with those of human studies. Some rodent-based studies have suggested that meal timing strategies help shed weight through calorie burning, while others have not found this.

However, Peterson and colleagues point out that those earlier studies had not directly measured calorie burning or they had other drawbacks that could have clouded the results.

"We suspect that a majority of people may find meal timing strategies helpful for losing weight or to maintain their weight since these strategies naturally appear to curb appetite, which may help people eat less."

Courtney M. Peterson, Ph.D.

Doctors widely agree that inactivity is a potential cause for many preventable conditions, such as heart disease and obesity.

For example, a study in the Journal of Exercise Nutrition and Biochemistry showed the positive effects that walking could have on burning fat and reducing waist circumference in obese females. The women walked between 50-70 minutes 3 days per week for a total of 12 weeks. After the study, they found that the study participants lost an average of 1.5% body fat and 1.1 inches around their waists.

Although any increase in activity level will bring benefits, there are some things a person can do to increase the amount of fat they burn while walking. Tips include:

1. Picking up the pace

Walking regularly can help aid weight loss and improve fitness levels.

As with running, swimming, and other forms of aerobic exercise, pace makes a difference. A person burns more calories walking at a brisk pace compared to walking more slowly.

A study published in Medicine & Science in Sports and Exercise showed that when people increased their pace to a run, they burned more calories. This study also showed that the group of runners weighed less overall than the walkers, suggesting that speed directly affects the number of calories a person burns while exercising.

However, increasing the pace does not mean a person has to run. Instead, walking briskly will burn extra calories to help with weight loss.

2. Wearing a weighted vest

Adding extra weight to a workout will burn more calories.

Heavier people burn more calories because their bodies require more energy to perform the same task than someone who is not as heavy; wearing a weighted vest while walking encourages a person's body to work harder during a walk.

One study concluded that individuals who walked at 2.5 miles per hour (mph) on a flat surface while wearing a weighted vest that weighed 15% of their weight, burned 12% more calories than a person who did not wear a vest.

A person wearing a weighted vest that represented 10% of their body weight and who walked at the same pace on a 5-10% gradient burned an average of 13% more calories.

Though a weighted vest may help burn extra calories, a person should avoid wearing ankle or wrist weights or carrying weights in their hands. Both practices can lead to muscle imbalance and injury.

However, a person should always use caution when wearing a weighted vest. As with any new exercise, a person should speak to their doctor before using a weighted vest. People with back or neck problems should not use a weighted vest.

People who can safely wear a weighted vest will likely see improvements in the number of calories they burn.

3. Walking uphill

To help increase calorie burn, a person should walk uphill regularly.

For some, this may mean increasing the treadmill gradient, while others may want to incorporate more hills into their outdoor walking routine.

A person should aim to walk up hills, stairs, or inclines two to three times a week.

4. Focusing on form and posture

When it comes to walking, it is important to maintain form and posture.

A person should walk so that they are looking ahead at all times as this helps increase the speed a person can walk as well as lengthen their stride. While walking, a person should also focus on tightening their abdominal muscles and glutes. People can do this during the entire walk or for short intervals.

This technique can help a person build strength and keep them injury free so that they can continue their walking program.

5. Incorporating resistance training intervals

Adding resistance training, such as tricep dips, can make walks more beneficial.

To help burn more calories and increase the growth of new muscle, a person can try adding in resistance training during their walk.

Some exercises to try include:

• squats
• pushups
• burpees, or squat thrusts
• tricep dips
• lunges

Short exercise intervals can help increase a person's heart rate and build muscle. They can also help make the walking routine more interesting.

6. Power walking in intervals

Power walking in intervals can be an effective way for a person to increase the number of calories they burn while walking.

To try power walking in intervals, a person should first walk for about 5 to 10 minutes to warm up. Then increase the pace and continue at an uncomfortable but sustainable pace for 10 to 15 seconds before returning to a normal walking pace. A person can repeat this throughout the walk or for as long as they can manage it.

A person may want to start with 5 minutes of interval work per walk and incorporate more power walking intervals into their walks over time.

7. Doing three shorter walks a day

Though long walks are good, shorter, more frequent walks can also provide benefits.

Some people may find it easier to maintain their daily exercise by doing shorter walks throughout the day instead of taking a much longer walk once a day. Experts believe that taking a walk after each meal also brings benefits.

According to one study on inactive people over 60 years old, walking for 15 minutes three times a day after meals can help control blood sugar levels better than walking once a day for 45 minutes.

8. Aiming for more steps each day

Taking the stairs when possible can increase daily step counts.

Popular fitness trackers and pedometers encourage people to take 10,000 steps per day, and one 2016 study agrees that 10,000 steps are ideal. This works out to roughly 5 miles of walking.

People interested in walking for weight loss should consistently hit at least 10,000 steps each day. Some people may even want to increase their total number of steps beyond this amount. However, any steps that a person takes beyond their normal daily step count can help them lose weight.

Fitness trackers that count steps are an excellent incentive to help people take more steps each day. Even if a person cannot reach 10,000 steps a day, they should set a reasonable step goal and work to achieve that.

People can increase the number of steps they take each day by changing some of their daily movement patterns. Tips for doing this include:

• taking the stairs instead of the elevator
• parking further away from the door at shops, work, or school
• walking to lunch, work, school, or other activities if possible
• taking walking breaks at work instead of sitting in a break room

Summary

Before adding weight or increasing intensity either through speed or incline, a person should speak to their doctor or other healthcare professional.

A person should aim to increase the regularity of their walking, as well as the number of miles or steps they take each day. Try adding in some intensity a few days a week with faster walks or increased inclines.