Calorie restriction plus exercise can make bones more fragile
https://ift.tt/2ZWhyFe
Can restricting calories and exercising make bones smaller and weaker?
In contrast, exercising while on a full calorie diet can benefit bone health, say the researchers. They describe their investigation and its results in a recent Journal of Bone and Mineral Research paper. "These findings were somewhat of a surprise for us," says senior study author Dr. Maya Styner, an associate professor of medicine at the University of North Carolina at Chapel Hill. "Past studies in mice," she continues, "have shown us that exercise paired with a normal calorie diet, and even a high calorie diet, is good for bone health." "Now we're learning this isn't true for exercise along with a calorie restricted diet," she adds. Bone health and osteoporosisBone is not an inert material but very much alive; it is continually renewing itself. During childhood, new bone formation happens faster than removal of old bone, resulting in bigger, heavier, and denser bones. Bone formation continues outpacing bone removal until around the age of 20–30 years, during which time it peaks in most people. Most people can minimize the bone loss that begins around their third decade of life. They can do this by getting regular exercise, not smoking, not drinking too much alcohol, and ensuring that they have a sufficient amount of vitamin D and calcium in their diet. Osteoporosis occurs when bone formation is too slow, when removal is too quick, or both. The condition, which tends to affect females more often than males, weakens bones and makes them more likely to fracture. According to the Centers for Disease Control and Prevention (CDC), osteoporosis affects around 25% of females and 5% of males aged 65 and older. Scientists suggest that one reason osteoporosis is more common in females is because their bones tend to be smaller and thinner. Another reason could be because menopause brings on a sudden drop in estrogen, a hormone that can protect bone. Dr. Styner suggests that the new findings could be particularly relevant for women because as they age, their bone health starts to deteriorate naturally. "Your calorie intake and exercise routine can have a great impact on the strength of your bones and your risk [of] break or fracture," she cautions. Calorie restriction and exerciseIn their investigation, Dr. Styner and colleagues focused on bone marrow fat. Scientists do not fully understand how this type of fat works. They suspect that it is harmful to bones in humans and other mammals. Previous studies have suggested that lower levels of bone marrow fat are usually an indication of good bone health. In earlier work, Dr. Styner had examined how calorie consumption relates to bone marrow fat and how exercise might influence this link. Those studies showed, for example, that levels of bone marrow fat go up when excess calorie consumption leads to obesity. They also found that when mice of a normal weight and mice with obesity exercised, it caused a drop in their bone marrow fat and improved their bone density. The purpose of the new study was to find out what happens to bone marrow fat and bone health during calorie restriction. The researchers split mice into two groups. They fed one group a regular diet and the other a calorie restricted diet comprising 30% less calories than the regular diet. The calorie restricted mice received supplements of minerals and vitamins so that these nutrient intakes matched those of the mice on the normal diet. The team then split the mice again, into sedentary and exercise subgroups, and monitored them for 6 weeks. This created four groups of mice on four different patterns of diet and exercise:
'Negative effects on bone health'The results showed that although the calorie restricted mice lost weight, their bone marrow fat levels went up significantly. These mice also experienced a decrease in bone quantity. The researchers conclude that the bone loss in the calorie restricted mice was due to calorie reduction alone and not lack of nutrients, since the mice had the same vitamin and mineral intake as their regular diet counterparts. The team found that, as expected from previous studies, adding exercise to calorie restriction led to a reduction in bone marrow fat. However, it unexpectedly also led to a reduction in overall quantity and quality of bone. The researchers were surprised to find that under conditions of calorie restriction, exercise appears to make bones more fragile — not more robust. They are already planning further investigations to better understand the function of bone marrow fat. In particular, they wish to learn about the underlying mechanisms that cause diet and exercise to produce the effects that they found.
Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 13, 2019 at 04:18PM
0 Comments
What ways are there to measure body fat?
https://ift.tt/2ZY45N5 However, too much body fat can lead to obesity and other chronic diseases, such as type 2 diabetes and heart disease. The conventional body mass index (BMI) only measures total body weight, without taking body fat and muscle mass into account. A very muscular person, for example, may have a low percentage of body fat but a high BMI. Read on to discover seven methods for accurately measuring body fat. Skinfold measurements
A person can estimate their body fat percentage by measuring the thickness of skinfolds in different areas of the body.
The body stores a large amount of fat directly beneath the skin. Measuring the thickness of skinfolds in different areas of the body can help a person estimate their body fat percentage. According to the American Council on Exercise, this method provides fairly accurate results. It requires a person to use calipers to measure the thickness of skinfolds. Due to differences in body fat distribution, males and females need to take measurements in different areas. Males should measure skinfolds on the chest, thigh, and abdomen. Females should measure skinfolds on the triceps, thigh, and just above the hip bone. It is important for people to take the measurements at the same sites each time. People can then enter these measurements into an online calculator, which estimates body fat percentage. It is important to note that skinfold measurements vary widely, and body fat distribution can differ, based on race, age, sex, and physical activity. Circumference measurementsA person can easily estimate their body fat percentage by measuring the circumference of different parts of their body. They should use a tape measure to do this. To get a more accurate estimation, measure the circumference of the neck and waist. Females should also measure the circumference of the hips. Take measurements at the widest point, and ensure that the tape measure does not compress the skin. The United States Army use an equation that incorporates a person's height and circumference measurements to estimate body fat percentage. Body fat scales
There are a number of bathroom scales available that can estimate body fat percentage.
Some bathroom scales estimate body fat percentage. They use a method called bioelectrical impedance analysis (BIA). BIA involves passing a very weak electrical current through the body to measure its resistance to the current. Body fat is particularly resistant, meaning that it conducts electricity less effectively than other tissues and substances within the body. Therefore, measurements that show a greater resistance indicate a higher body fat mass. Scales can use this measurement and information about gender, age, and height to estimate body fat percentage. According to a 2016 study, BIA can give a reasonable estimate of body fat percentage. However, it is not the most accurate method available. Also, scales from different manufacturers may give different results. Dual-energy X-ray absorptiometry (DEXA)A DEXA scan uses X-rays to precisely measure body fat, lean muscle, and mineral composition in different parts of the body. The scan is similar to any X-ray and only takes a few minutes. The amount of radiation that the scan emits is low. Typically, researchers use DEXA scans to measure body fat percentage in research settings. The test is not readily available to the general public. There are no specific guidelines about who should undergo DEXA scanning for body fat analysis. However, researchers suggest that the scans may help with treatment for the following groups:
HydrodensitometryHydrodensitometry, or underwater weighing, uses a person's body mass and volume to calculate their body density. This helps with assessing body fat composition. In order to determine body density, a person must divide body weight, or mass, by body volume. The volume of an object is how much space it takes up. Hydrodensitometry involves submerging a person in water and measuring the volume of water that they displace. This displacement indicates body volume. Following hydrodensitometry, a person can use body mass and volume measurements to calculate body density with an equation. A further equation converts body density into body fat percentage. Hydrodensitometry is usually only available at medical centers and research institutions. Air displacement plethysmographyAir displacement plethysmography (ADP) is another method that uses a person's body mass and volume to calculate their body fat composition. During ADP, a person sits inside an enclosed device called a Bod Pod. Scales inside the Bod Pod measure body mass, while air pressure sensors measure the amount of air displaced by the person. The volume of air displaced indicates body volume. The person's body mass and volume are used to calculate their body density, and the three measurements are used to determine the body fat percentage. The entire procedure takes around 10 minutes and gives consistent results. 3D body scannerA 3D body scanner uses lasers to create a 3D image of the body. The scanner rotates to take pictures of the body from different angles, and the scan is quick, taking only a few seconds. A computer then combines the individual pictures to form the 3D image. With this image, it is possible to determine body volume. Dividing body mass by body volume can indicate body density. Then, the computer uses a separate equation to estimate the person's body fat percentage. 3D body scanners are a portable, quick, and inexpensive way to measure body fat. Healthy rangesBelow are body fat ranges for males and females, according to the American College of Sports Medicine: Male
Female
SummaryThere are various ways to accurately measure body fat percentage. Some methods are simple and inexpensive, while others are more complicated and costly. Some of these methods, including DEXA scans, hydrodensitometry, and ADP, are only available at specialized facilities. However, a person can estimate their body fat composition at home by other means. A doctor or personal trainer can offer additional advice on taking accurate body measurements. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 13, 2019 at 04:18PM
What's the difference between the keto and Atkins diets?
https://ift.tt/2NXioKD The recommended daily intake of carbohydrates for adults is about 200–300 grams (g) per day. The keto and Atkins diets both involve a significant reduction in carbohydrate consumption, and the two can produce similar effects on the body. There are, however, differences in these eating plans. The differences involve the timing and extent of carb intake and specific effects on the body. This article looks at the similarities and differences between the keto and Atkins diets, including their potential benefits and adverse effects and the foods involved. What are the keto and Atkins diets?
Grains, most fruits, and sugars are all excluded from both the keto and Atkins diets.
The keto and Atkins diets both aim to promote weight loss and improve health by limiting carb intake. Foods excluded from both diets are grains, most fruits, and sugars. The keto diet puts more emphasis on eating healthful fats than the Atkins diet. Understanding how these diets work can help a person decide whether either is a good choice. The keto dietA person following the keto diet will eat very few carbohydrates, lots of fat, and some protein. Below are the proportions of a person's total daily macronutrient intake on the keto diet:
Carbs are the body's go-to source of fuel. The keto diet involves significantly reducing levels of carbs so that the body can no longer use them for fuel. When this happens, the body enters a state called ketosis, in which it starts to burn fat and produce ketones — molecules that serve as a new energy source. For this reason, many people follow the keto diet as a way to burn body fat. Keto diet proponents recommend getting the carbs allowed from specific foods, including keto-friendly vegetables, such as leafy greens, and certain fruits, primarily berries. The diet excludes grains and legumes. The Atkins dietLike the keto diet, the Atkins diet allows for few carbs, moderate amounts of protein, and high amounts of fat. Over the years, the Atkins diet has evolved to include various eating plans. The current name for the original version of the diet is "Atkins 20." According to the Atkins website, this diet consists of 4 phases distinguished by the amount of carbs that a person eats each day:
The final phase is the least restrictive. The aim is to help a person be conscious of their carb intake and maintain a healthful weight. During the first phase, the body enters ketosis, as in the keto diet. As the person moves through the different phases, they begin to eat more carbs and more varied foods. What are the differences between the keto and Atkins diets?The keto and Atkins diets both involve restricting carb intake, even in the final phase of the Atkins diet. However, there are key differences. Restriction
The Atkins diet allows moderate protein intake.
In general, the keto diet is much more restrictive than the Atkins diet. The keto diet places more emphasis on carb elimination, and it restricts protein sources, as the body may break down proteins into glucose for energy. The vast majority of calories in the keto diet come from fat. The Atkins diet places strong restrictions on carbohydrate intake at first, but it allows for moderate protein intake. As the person moves through the stages, the Atkins diet becomes more relaxed, allowing for more carbs and a greater variety of foods. KetosisThe keto and Atkins diets can both lead to a state of ketosis. However, in the Atkins diet, only the first — and sometimes second — stages involve the carb restriction required to maintain ketosis. If a person follows it strictly, the keto diet involves continuous ketosis. Long term viabilityNo strong, long term studies indicate that restrictive, low carb diets are healthful for extended periods. In fact, the opposite may be true. Research published in The Lancet Public Health in 2018 found an increased risk of mortality among people following low carbohydrate diets rich in animal protein and fat. The researchers also found that people following diets rich in plant sources of fat and protein had a lower risk of mortality. Many of these plant sources, such as nut butters, whole grains, and legumes, also contain carbohydrates. As a result, they are highly restricted in low carb diets. Some people find that the Atkins diet is an achievable long term option. Though it starts restrictive, a person introduces more foods and carbs as they get close to their goal weight. The last stage, or maintenance stage, of the Atkins diet can feel more manageable than keeping up with the perpetually restrictive keto diet. However, it is dangerous to remain in ketosis for extended periods. Also, most people are unable to maintain a very high fat intake or extreme carb restriction for a long time. OriginsDoctors developed the keto diet to help treat epilepsy in the 1920s. Researchers noted that it may have other benefits, and since the mid-1990s, the diet has become more popular. Dr. Robert Atkins developed the Atkins diet as a simple, low carbohydrate approach to nutrition. The diet has changed over the years to take on its four stage structure. Similarities between the keto and Atkins dietsBoth the Atkins and keto diets involve carb restriction, and the effects can be similar. Weight lossMany people follow the keto or Atkins diets for weight loss. A number of studies have shown that these diets can result in weight loss, as the body burns fat very well when it enters ketosis. Most relevant studies indicate that a low carb diet produces more weight loss than a low fat diet in the short term, but in the longer term, these diets produce similar weight loss results. As a small scale study published in Diabetes & Metabolic Syndrome: Clinical Research & Reviews notes that ketosis may help manage obesity and metabolic risk factors that are precursors to type 2 diabetes. However, confirming these findings will require more research. Potential health benefitsA review published in the European Journal of Clinical Nutrition suggests that ketogenic diets protect the body from certain illnesses, such as cardiovascular disease and type 2 diabetes. These benefits may result from a reduction in highly processed, high carb foods and excess sugar in the diet. There is emerging evidence these diets may help with other issues, such as acne and neurological disorders, although confirming this will require more research. Focus on natural foodsBoth diets encourage a person to eat unprocessed foods. Highly processed foods are linked with obesity, cardiovascular disease, and other health conditions. Side effects and risks
Keto flu can develop when a person starts the keto diet.
Any diet that involves ketosis can cause adverse effects, such as keto breath, keto skin rashes, and keto flu. Staying in a state of ketosis for long periods can be harmful. Also, people following either diet can develop nutrient deficiencies due to food restrictions. For many people, carbohydrate sources are also key sources of fiber. When reducing carbohydrates, people should be sure to get enough daily fiber from other sources, such as vegetables. In addition, these diets may increase the risk of deficiencies in electrolytes and many water-soluble nutrients that come from fruits and vegetables. Finally, ketosis may help burn fat, but it may also burn muscle to use for energy. Following a very low carb diet can result in a loss of muscle mass. SummaryThere are many similarities to the keto and Atkins diets. Both require a significant reduction in calories from carbohydrates and encourage a person to get their calories from fats. The keto diet puts greater restrictions on the source of calories. The Atkins diet starts very restrictive but becomes less so over time, allowing a person to eat a greater variety of foods. Restrictive diets may help with short term weight loss or fitness goals, but they may not be as healthful in the long term as other options. Consult a healthcare provider before making any major dietary change. This is especially important for people with chronic health conditions, such as heart disease, diabetes, or high blood pressure. When following any diet that eliminates food groups, make sure to avoid deficiencies by meeting daily nutrient needs in other ways. Once a person reaches their target weight goals, it may be a good idea to switch to a less restrictive diet that incorporates a variety of nutrient-rich foods. Getting the right amount of daily physical activity can also help with maintaining a healthful weight. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 12, 2019 at 08:30PM
Does the keto diet affect cholesterol?
https://ift.tt/2LRapw6 Specifically, the keto diet's daily allowances for fat, protein, and carbohydrates are as follows:
Some studies suggest that the keto diet can lower levels of high density lipoprotein (HDL), or "good," cholesterol but raise levels of low density lipoprotein (LDL), or "bad," cholesterol. For this reason, the keto diet may not be appropriate for everyone. For example, healthcare professionals may advise that people with high cholesterol do not follow the keto diet. In this article, learn more about the keto diet and its effects on cholesterol. We also describe safety considerations. What does the research say?
Eating a keto diet may affect cholesterol levels.
An older study in the Annals of Internal Medicine divided participants into a keto diet group and a low fat diet group. Throughout the study, people in both groups lost more fat mass than fat free mass. Their LDL cholesterol levels did not change, however. Those in the keto diet group lost more weight, had more significant reductions in triglyceride levels, and had higher HDL cholesterol levels. HDL levels tend to rise when people replace carbohydrates with saturated, monounsaturated, and polyunsaturated fats. It is important to note that the researchers only followed the participants for 6 months. As a result, it is not clear whether or how their cholesterol levels changed later on. The authors mention that in previous studies, researchers have found conflicting results. For example, they refer to one study in which participants who had followed the keto diet for 2 months experienced an average rise in LDL cholesterol levels of 0.62 millimoles per liter (mmol/L). Another study showed a decrease of 0.26 mmol/L in LDL cholesterol levels after 6 months. A further study monitored people who had followed either the keto diet or a low fat diet for 1 year. This was a follow-up study to a previous project. The results of the earlier study had suggested that the keto diet leads to more weight loss and healthier cholesterol levels in people with obesity after 6 months. The researchers note that after 1 year, participants following the keto diet still had lower triglyceride levels and higher HDL cholesterol levels than those following the low fat diet. They also found that people in both groups lost the same amount of weight, on average. However, given that all the participants in these studies had obesity, the results may not apply to people without it. More recent research has continued to arrive at conflicting results. Research from 2016 observed a rise in LDL cholesterol and a decrease in HDL cholesterol linked with the keto diet. A paper from 2018 reports the opposite, suggesting that the keto diet could raise HDL cholesterol levels. Risks of the keto diet
A person on a keto diet may experience headaches, weakness, and muscle cramps.
Some people following the keto diet may experience: The keto flu is a collection of minor, short term symptoms that some people experience when they start the keto diet. These symptoms include:
Safety considerationsSeveral studies have suggested that the keto diet can affect cholesterol levels. When people consume low amounts of carbohydrates, the liver produces fewer triglycerides, which may be involved in raising HDL cholesterol levels. However, the keto diet may raise LDL cholesterol levels in some people. As a result, the diet may not be appropriate for everyone. It may not be suitable, for example, for people with fat induced lipemia. This condition leads to very high levels of fat in the blood. If a person with fat induced lipemia follows the keto diet, their triglyceride levels may continue to rise, which may result in pancreatitis. Generally, people with lipemia must follow a low fat diet. People who want to lose weight should speak with a doctor to identify a suitable diet. When considering recommending the keto diet, doctors must weigh the risks with the potential benefits, which can include rapid weight loss, reduced triglyceride levels, and increased HDL cholesterol levels. The importance of ongoing monitoringPeople who follow the keto diet should consult their doctors to arrange frequent monitoring of blood cholesterol and triglyceride levels. If a doctor notices that LDL cholesterol levels are rising, the diet may no longer be appropriate. People with high levels of fats, such as cholesterol and triglycerides, in their blood have an increased risk of developing cardiovascular disease. Foods to eat and avoid
A person on a keto diet should try to drink low fat milks.
People with high cholesterol should adopt a lifestyle that reduces these levels. This is because high cholesterol is associated with cardiovascular disease. The keto diet emphasizes high amounts of fat, but not all fats have equal value. For example, replacing saturated fats with unsaturated fats is associated with a lower risk of cardiovascular disease, according to the 2015–2020 Dietary Guidelines for Americans. Saturated fats occur in foods such as cookies, cakes, and other snacks. Coconut oil, butter, and ghee contain high levels of saturated fats, whereas extra virgin olive oil and margarine are higher in monounsaturated and polyunsaturated fats. Fish — such as salmon, tuna, and cod — can be an excellent source of protein, and they contain unsaturated fat, such as omega-3 fatty acids, which can be beneficial for the body. People with high cholesterol who follow the keto diet can snack on certain nuts and seeds that are generally low in carbs and rich in fiber and protein. Chia seeds have a higher content of polyunsaturated fats. Vegetables, fruits, and legumes are excellent sources of nutrition. However, anyone following the keto diet should be aware of the carbohydrate contents of these foods. People on the keto diet can consume milk and products containing it, but they may want to choose low fat versions if they have high cholesterol. SummarySome studies suggest that following the keto diet is an effective and rapid way to lose weight. However, people may find the keto diet difficult to follow. In this case, they may wish to consult a doctor or dietitian. Studies have indicated that the keto diet results in significant weight loss among people with obesity. However, researchers must study the diet further to determine the long term health consequences. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 12, 2019 at 08:30PM
WHO urge nutrition interventions against worrying global trends
https://ift.tt/31ez7gh
A new WHO report stresses the importance of appropriate nutrition related healthcare and guidelines.
The top concern of the World Health Organization (WHO) is achieving affordable and appropriate access to primary care in all communities across the globe. A key part of this plan is to make sure that national health services all over the world promote correct and helpful health guidelines for the use of healthcare practitioners and the public alike. Earlier this year, a United Nations (UN) report warned that, over the past 3 years, levels of global hunger have remained at concerning levels while, conversely, obesity has continued to rise. The UN report states that in 2018, there were 821 million chronically undernourished people in the world. This figure was a steep increase from the already concerning number of undernourishment cases — 811 million — in 2017. It further points out that, also last year, "an estimated 40 million children under 5 years of age were overweight," adding that "[t]he increase in prevalence of obesity between 2000 and 2016 has been even faster than that of overweight." Now, the WHO have issued their own report urging health services worldwide to make nutrition a top priority. "In order to provide quality health services and achieve Universal Health Coverage, nutrition should be positioned as one of the cornerstones of essential health packages," emphasizes Dr. Naoko Yamamoto, who is Assistant Director-General at the WHO. "We also need better food environments, which allow all people to consume healthy diets," she goes on to say. Taking action to fight hunger and obesityIn the newly released document, WHO figureheads point out that essential health packages must ensure that a person receives the best possible healthcare and guidance relating to nutrition at each stage of their life. At the same time, however, it specifies that each country must find out what changes and interventions its population would benefit from the most. The report makes the following recommendations for critical nutrition interventions:
The WHO report also emphasizes that nutritional interventions are a must in tackling the recent problems that the UN report also identified earlier this year. Though its authors note some progress in terms of nutritional health worldwide — such as the global decline in stunting (which occurs when children do not grow as much as they should for their age) between 1990–2018 — they also warn about upward trends in both obesity and malnutrition. They write:
According to recent estimates, if the world's nations were to invest in nutrition interventions, they could save as many as 3.7 million lives by 2025. By that year, WHO have set important global health targets, including achieving a 40% reduction in the number of young children with stunted growth, a "50% reduction of anemia in women of reproductive age," and "no increase in childhood overweight." To this end, the new report argues, both the public and national and international policymakers must come together to support better policies and actions that relate to nutrition. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 11, 2019 at 08:26PM
What are the best drinks for losing weight?
https://ift.tt/32xiZXm According to the Centers for Disease Control and Prevention (CDC), 71.6% of people in the United States aged 20 or older are overweight or have obesity. However, when it comes to losing weight, there are no quick fixes. Most often, weight loss involves changing eating, drinking, and exercise habits. Increasing daily activity levels and consuming the right amounts of high quality, nutrient dense foods can help a person lose weight. No specific drink leads to weight loss, but some drinks may support the necessary lifestyle changes. In this article, we look at drinks that may help people lose weight. We also investigate which drinks to avoid and give other weight loss tips. Drinks that may support weight lossThe following beverages may help promote weight loss if a person incorporates them into a healthful diet and activity plan: Water
Water is a good choice for weight loss, as it contains no calories.
Water is one of the most healthful drinks — it contains no calories, facilitates metabolic and physiologic processes and aids in detoxification, among many other benefits. For people looking to manage their weight, many health organizations, including the CDC, recommend either choosing water instead of more caloric beverages or increasing overall water consumption. Learn more about how water may help with weight loss here. TeaResearchers have found links between regular consumption of green and black tea and reduced risk of cardiovascular disease, some cancers, and diabetes. Additional studies suggest that green tea can help people lose weight and keep it off because of two key ingredients: caffeine and a compound called epigallocatechin gallate. However, a review of multiple studies found that, in most cases, weight loss resulting from green tea was not statistically significant. When green tea did make a difference, the procedures involved were more complicated than simply drinking the tea. Learn more about current research into green tea and weight loss. Apple cider vinegarMany people claim that apple cider vinegar has health benefits, including aiding weight loss. One small study found that participants on a restricted-calorie diet who also took apple cider vinegar experienced more weight loss and lower cholesterol levels than others who only followed the diet. Learn more about research into apple cider vinegar for weight loss here. Meal replacement shakesPeople looking to lose weight may find meal replacement shakes a useful option, particularly if a busy lifestyle means that it is difficult to make time for healthful meals. Eating a balanced, nutrient-dense meal or snack is ideal, but a replacement shake can be healthful and satisfying. Many of these shakes contain a range of important nutrients, protein, and fiber, with fewer calories than processed foods. However, not all meal replacement shakes are healthful. It is important to be mindful of the ingredients and nutrition information. If a person wishes to try meal replacement shakes, they should be sure to check the labels and avoid options that contain unhealthful ingredients, such as added sugars, artificial sweeteners, and corn syrups. Some research suggests that meal replacement shakes can help people start to lose weight or maintain a healthy weight. One 2011 review of studies reported evidence that shakes could to lead to significant weight loss, while others studies in the analysis were inconclusive. Protein shakes
Protein shakes may help in reducing hunger.
Protein shakes do not contain the nutrition of a balanced meal or some meal replacement shakes. However, consuming a high amount of protein may help reduce hunger and maintain a feeling of fullness. As a result, a person may consume fewer calories after a protein shake, and this could help with weight loss. It is important to be aware, however, that protein shakes also contain calories. As with meal replacement shakes, a person should check for unhealthful ingredients in protein shakes. Learn more about protein shakes for weight loss here. Drinks containing gingerPeople have used ginger to improve digestive health for hundreds of years. Ginger has anti-inflammatory properties and can be a healthful addition to hot tea or sparkling water. However, some ginger drinks have added sugar, which promotes inflammation and weight gain. One small study found that drinking a beverage of hot tea and ginger powder decreased hunger, increased a feeling of fullness, and encouraged the body to burn calories. As there were only 10 participants in the study, however, confirming the findings will require further research. Learn more about ginger water here. Carbonated waterCarbonated, or sparkling, water can be a good alternative to sugary carbonated beverages, such as sodas. Carbonated water can encourage the body to feel full, which may lead a person to consume fewer calories. Drinks to avoidExperts have noted that people feel less full or satisfied after consuming calories in beverages, compared with those in solid foods. Authors of a study from 2006 reported that people in the U.S. who are older than 2 years consumed 21% of their calories in beverages, while many drinks offer very little nutritional value. Anyone looking to lose weight should avoid the following types of drinks: Sweetened soft drinksFull of calories and low in nutrients, sweetened, carbonated beverages such as sodas do not aid weight loss. A 12-ounce (oz) can of soda can contain around 10–13 teaspoons (tsp) of sugar, depending on the drink. Fruit juices and smoothiesFruit juices have some nutritional benefits. However, though the sugar in them is naturally derived, juices contain so much sugar that they add a lot of calories to the diet. A 12-oz serving of orange juice contains 10 tsp of sugar, while the same serving of a smoothie typically has even more sugar. When a person opts for juice, it is important to choose 100% fruit juice with no added sugar and to be mindful of portion sizes. Energy drinksEnergy and sports drinks also deliver some benefits, but they are typically high in calories. The following figures are for 12 oz of each type of drink:
Also, energy drinks often contain artificial sweeteners, which may not be healthful. Coffee shop drinksRich drinks and sweetened teas can add plenty of sugar and calories to the diet. A 12-oz serving of iced tea can have 3–8 tsp of sugar. Coffee drinks often contain more sugar than the recommended amount for the whole day, which is 6 tsp for women and 9 tsp for men. AlcoholAlcohol does not mix well with weight loss for several reasons:
Learn more about the calories in alcoholic drinks here. Tips for making more healthful drink choicesSome drinks are less healthful than they seem. The following strategies can help a person make drink choices that support weight loss:
Other general weight loss tips
Making lifestyle changes, such as walking more, can help a person lose weight.
Losing weight can be a difficult process, and the following tips can help:
SummaryWhile no single drink can achieve weight loss, certain drinks and drinking strategies can help. Anyone looking to lose weight would benefit from favoring water and low-calorie beverages over drinks that contain sugars or fats. It is worth noting that little, if any, scientific evidence suggests that drinks can further weight loss, including tea, apple cider vinegar, and ginger drinks. However, these tend to be more healthful and low in calories than other options. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 11, 2019 at 08:26PM
Standing burns more calories than sitting or lying
https://ift.tt/2NTPLxR
New research finds that standing expends more energy than sitting or lying down and makes up for sedentarism.
Compared with sitting or lying down for the same amount of time, standing uses more energy. This could help to burn calories that would otherwise end up in fat storage. These are among the findings and conclusions of a recent PLOS One study from the University of Granada (UGR), in Spain. Many scientists believe that lying, sitting, and standing use up different amounts of energy. However, until the recent study, no one had quantified the energy differences between the three behaviors. In the new investigation, corresponding study author Francisco J. Amaro-Gahete and colleagues calculated that the body expends 45 more kilocalories per 6-hour period when standing, compared with lying down or sitting. The team found little significant difference in energy expenditure between lying and sitting. Health hazards of prolonged sitting"We Spaniards spend between 8 and 10 hours sitting or lying down each day, not counting the hours we are asleep," says Amaro-Gahete, who is studying for a Ph.D. in biomedicine at UGR. Prolonged sitting is also common in the United States. A 2018 study by the Centers for Disease Control and Prevention (CDC) found that around 25% of people in the U.S. spend more than 8 hours per day sitting. The new findings follow numerous studies on the health hazards of prolonged sitting and the benefits of reducing it. A study that spanned 45 years concluded that being physically inactive is second only to smoking as a risk factor for early death. Even short bouts of activity can reduce the health risks of a sedentary lifestyle, according to other research that reviewed dozens of studies. Another study of adults in middle age and older also found that prolonged sitting can harm the brain. Even high levels of physical activity appear to make no difference. "Therefore, if we take steps to combat a sedentary lifestyle by making small lifestyle changes," Amaro-Gahete suggests, "such as spending more time standing, this could reduce the risk of developing diseases such as obesity or type 2 diabetes." Savers vs. spenders of energyFor the new study, the researchers measured energy expended during time spent sitting, lying, and standing in 55 healthy adults. The average age of the volunteers was 21.7 and 69% of them were female. The team used a noninvasive method called indirect calorimetry to measure energy expenditure in each of the three positions: sitting, standing, and lying down. Indirect calorimetry is one of the most accurate and sensitive ways of measuring a person's energy use noninvasively. The method measures energy expenditure from the amount of oxygen that the body uses and the amount of carbon dioxide that it releases. As well as demonstrating that, in general, standing uses more energy than sitting and lying, the study found that the participants fell into two types of energy users: savers and spenders. It seems that spenders use more energy when they switch from lying or sitting to standing. "Savers consume very little energy in their activities and, therefore, the difference between sitting [and] lying or standing is practically nil for them," Amaro-Gahete explains. Spenders, on the other hand, burn around 10% more energy when they switch to standing from lying or sitting, he adds. Muscle mass could be a factorResearchers are still trying to figure out why some people are energy savers and others are energy spenders. The answer to that question could help explain why some people lose weight with great difficulty while others do so with ease. In conclusion, the researchers suggest that people with sedentary occupations, such as office workers, should spend more time standing up. While the findings appear to support the use of desks that people can adjust to allow them to work standing up, there are other ways to counteract the effects of prolonged sitting. The important thing is to change position, says senior study author Jonatan R. Ruiz, Ph.D., an associate professor in the Faculty of Sport Sciences at UGR.
Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 10, 2019 at 08:30PM
Keto and paleo diets: What are the differences?
https://ift.tt/2HXp4Vc The ketogenic (keto) diet focuses on eating a particular balance of macronutrients. The goal is to enter a state of ketosis, where the body begins to burn fat for health or weight loss. The Paleolithic (paleo) diet focuses on eating foods that humans would have eaten in the Stone Age. The goal is to eliminate modern processed foods for health or weight loss. This article looks at the similarities and differences between the keto and paleo diets, including their benefits, food lists, and side effects. What are keto and paleo diets?The keto and paleo diets are two dietary options that aim to boost health, eliminate highly processed foods, and encourage weight loss. The following sections provide an overview of keto and paleo diets: Keto diet
Both keto and paleo diets can boost health and encourage weight loss.
A keto diet is an eating plan that focuses on eating lots of healthful fat, some protein, and minimal carbohydrates. The body typically uses carbohydrates as fuel for energy. When a person does not get enough carbs, the body will start using up fat and some protein stores. In true ketosis, the liver will take stored fat and turn it into ketones, which the body then uses for energy. Reaching this state of ketosis is the goal of the keto diet. Some believe ketosis is an efficient way to lose excess fat and to reduce the risk of problems, such as heart disease and diabetes. In general, a person on a keto diet should consume:
The keto diet encourages and excludes specific foods. A person on keto cannot get their carbohydrates from grains or legumes. Their carbs must come from a keto friendly vegetable, such as leafy greens, or a small group of fruits, primarily berries. Read about the potential benefits and risks of a keto diet here. Paleo dietA paleo diet is a dietary plan that focuses on foods that humans ate during the Paleolithic era. Some people refer to it as the caveman diet or the Stone Age diet. This diet strives to eliminate products made via modern food processing and farming methods. People who follow the paleo diet may choose foods that a Stone Age ancestor would have been able to hunt or gather and eat. The diet of a Stone Age person would have varied according to the natural resources available in their area. Some people believe that the human body is not well adapted to modern-day foods. According to supporters of the diet, cutting out foods such as dairy, grains, and legumes can help a person lose weight and prevent heart disease and diabetes. A paleo diet excludes highly processed foods, as well as legumes, grains, and dairy products. The paleo diet also encourages the consumption of healthful fats, such as those from wild or grass-fed animals, nut oils, butter, olive oil, and avocados. It also recommends that people eat higher amounts of animal protein. According to some small, short term studies, the paleo diet may have benefits for metabolic syndrome and improving cholesterol levels. However, scientists need to carry out more research to confirm this. Similarities between the keto and paleo dietsBoth diets encourage the consumption of many nutritious whole foods and exclude highly processed foods. Both involve a low carb intake and do not allow the consumption of grains and legumes. They emphasize meat for protein and recommend certain types of fats and vegetables. Both paleo and keto diets include:
Exclusion of highly processed foods Both keto and paleo diets exclude many unhealthful foods, including:
Exclusion of healthful foods Both diets exclude a variety of foods that many people would consider healthful. In fact, the 2015-2020 Dietary Guidelines for Americans lists some of these foods. They include:
These two diets encourage lower carbohydrate intake than the traditional reduced calorie or low fat weight loss plans that experts have recommended for years. For instance, the National Institutes of Health (NIH) and American Heart Association recommend a daily intake of whole grains, which are not a part of keto and paleo plans. What are the differences between keto and paleo diets?The keto and paleo diets exclude different foods. The keto diet excludes high sugar foods, including most fruits, while the paleo diet allows more fruits and some natural sweeteners. They also have different rules for meats, vegetables, and dairy. The following sections look into key differences between the keto and paleo diets. Processed meatA paleo diet usually excludes processed meats, such as bacon, salami, and ham, as these are the result of modern food processing techniques. Some people believe that minimally processed bacon without nitrates or preservatives is acceptable on the paleo diet, while others do not. The keto diet allows these types of meat as long as they do not contain sugar or carbohydrates, which could interfere with the body's ability to reach ketosis. Some processed meats, such as bacon or sausage, may contain sugar, so people need to read the labels. However, with research indicating that processed meats may increase the risk of cancer and other health issues, people on any diet may wish to focus on eating good quality meats rather than processed ones.
Sweeteners and sugarThe paleo diet allows some "natural" sweeteners, such as honey and maple syrup. But, it does not allow artificial sweetener, including sugar alcohols, because they are a result of modern technology. The keto diet allows some artificial sweeteners as long as they do not contain any sugar (some products contain both sugar and artificial sweeteners). Ideally, a person should choose sweeteners that do not cause spikes in blood sugar, such as stevia and sucralose. The keto diet does not allow honey, maple syrup, or other products that contain natural sugar or fructose.
Starchy vegetablesSome nutrient rich vegetables also have a high starch or carbohydrate content. These "starchy vegetables" are not allowed on the keto diet because they could interrupt ketosis and cause a person to consume more than their allotted total of carbohydrates. However, the paleo diet allows many of these nutritious vegetables in moderation. A person following the paleo diet can eat foods such as sweet potatoes, beets, and carrots in moderation, but should prioritize lower carb vegetables. Read about low carb fruits and vegetables here. FruitFruits contain a range of nutrients, vitamins, minerals, fiber, and antioxidants, and are a healthful choice for most people. However, fruits also contain some natural sugar, and some have higher levels of sugar and carbohydrates than others. A person following a paleo diet can eat all fruits, including fresh, dried, and frozen, but they should generally focus on lower sugar types. A paleo diet includes plenty of berries, citrus fruits, and melons. It can include sweeter fruits, such as bananas, grapes, mangoes, and cherries, but ideally, in lower amounts. The keto diet is more strict with fruit. It advises that to keep the body in a state of ketosis, a person should only eat lower sugar fruits, and only in small amounts. Berries are a common keto friendly fruit, but a person may also eat small amounts of cranberries, peaches, apricots, apples, and plums.
DairyThe paleo diet excludes all dairy products because Paleolithic humans did not consume them. The paleo diet does not allow a person to consume cheese, milk, cream, or other dairy products. However, people on the paleo diet can drink unsweetened nut milk, coconut milk, and similar alternatives that do not contain artificial sweeteners or thickeners. The keto diet allows some dairy products, especially those that are higher in fat and protein. This allows the person to take in the recommended amounts of these nutrients. The keto diet does not include any dairy products that may contain sugar, such as ice cream, chocolate milk, or sugar-sweetened coffee creamer. However, a person may consume dairy products that contain artificial sweeteners in moderation.
Side effectsPeople following any diet that eliminates food groups should make sure they are meeting their daily nutrient requirements to avoid deficiencies. Anyone considering making a new and drastic change to their eating pattern should check in with their healthcare provider first. This is especially important for people who have chronic health conditions, such as heart disease, diabetes, or high blood pressure. People following the keto diet may experience side effects related to entering a state of ketosis. These include keto breath, a keto skin rash, and the "keto flu." Symptoms off the keto flu include headaches, lethargy, nausea, mental slowness, insomnia, decreased exercise performance, constipation, and low libido. It can be harmful to stay in a state of ketosis for extended periods. People do not experience these symptoms with paleo diets, as paleo diets do not lead to a state of ketosis. Certain nutritional supplements can help people following the keto diet to get enough nutrients, ease side effects, and meet their daily macronutrient goals. Read about 7 supplements for the keto diet here. One article cautions people who follow the paleo diet to make sure they are getting adequate calcium since the diet excludes dairy products. The keto diet lacks fiber and several micronutrients due to the severe restriction of foods that contain carbohydrates. Food listsThe following sections provide a list of foods that a person can eat when following the keto or paleo diet. Keto dietCommon foods that people eat when following the keto diet include:
Paleo diet
People following the paleo diet can eat avocado.
Common foods that people eat when following the paleo diet include:
SummaryBoth the keto and paleo diets have specific guidelines that include and exclude certain types of food. There are some similarities but plenty of variation between the diets. Both may have health benefits related to eliminating highly processed foods, which may help with weight loss. For most people, these diets require a drastic shift from previous eating habits. Some people may find eliminating all grains and legumes and increasing fat content difficult to sustain long term. People following these diets must also make sure they still meet their nutritional requirements. A person should base their decision to follow either of these diets on their current health condition, how strict they want to be with their diet, and their individual health goals. Some people following the paleo diet will eat processed foods as long as they are low sugar, contain no dairy or grains, and are paleo friendly. Others on the paleo diet may eat only foods in their natural state, excluding anything that comes in a package. Some people on the keto diet eat any meat, as long as it is carb free. Others focus on grass-fed and healthful meats only. People will benefit from speaking with their doctor before changing their diet, especially if they have diabetes, heart disease, or other health conditions. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 9, 2019 at 08:26PM
What are the best breakfasts for losing weight?
https://ift.tt/2ZTpF4p There is little evidence to support the idea that eating breakfast can increase weight loss. Breakfast is just another meal. That said, eating breakfast can give a person energy for the day. This may reduce the risk of overeating and, in this way, support weight loss efforts. This article explores the best breakfast foods to eat to aid weight loss. It also discusses breakfast options to suit vegetarian, vegan, and restricted diets. Read on to learn all there is to know about eating breakfast and losing weight. Breakfast food tipsTo get the most out of breakfast, it is best to eat nutrient dense foods. These foods offer more nutritional value per calorie, which may help a person feel fuller longer. Here are some breakfast food tips that may support weight loss: Eat fiber-rich foods
People who regularly eat fiber-rich breakfasts may have less visceral fat and inflammation.
People trying to lose weight may benefit from eating fiber-rich foods for breakfast and throughout the day. A 2015 study found that diets rich in fiber helped people lose more weight and improved symptoms of metabolic syndrome. Metabolic syndrome is a risk factor for diabetes. Other studies link fiber to better health and more weight loss. For example, a 2012 study found that adolescents who ate more fiber had less visceral fat and less inflammation. Eat more proteinEating more protein for breakfast or at any other time of day may support weight loss. Numerous studies link higher protein diets to more weight loss. A 2014 analysis suggests that protein may help people feel fuller, reducing overeating. People may also burn more calories when they eat protein. Protein-rich foods are generally rich in other nutrients, allowing a person to get a wide range of nutrients without consuming lots of calories. Avoid high calorie optionsTry to avoid foods that are high in calories and low in nutrients. Reducing calorie intake at breakfast time and throughout the day may help a person lose weight. To cut down on calories, avoid adding sugar to breakfast foods. A healthy oatmeal breakfast can become a sugar-laden, high calorie meal when a person adds lots of brown sugar. Select cereals that contain less sugar and avoid pancakes and pastries that contain lots of sugar. Avoid sugary drinksBe mindful of the role of drinks in calorie content. A glass of orange juice typically contains more than 100 calories but offers little nutritional value. Opt for eating the whole fruit rather than drinking juices. Eat whole foodsEating whole foods instead of processed foods may help a person lose weight. Try replacing white bread, pasta, and bagels with whole grain options. Whole grain offers more nutritional value and may reduce the risk of some types of heart disease. Because whole grains are rich in fiber, they may support weight loss and reduce constipation. Should you eat breakfast?With interest in intermittent fasting increasing, some people are now opting to skip breakfast altogether. But does skipping breakfast support weight loss? Not eating breakfast may support weight loss because it means a person goes longer without consuming calories, which may lead to a lower total calorie intake throughout the day. However, skipping breakfast may not support weight loss for everyone. For some people, skipping breakfast leads to overeating at lunchtime. In this way, skipping breakfast may lead to higher overall calorie consumption, undermining weight loss. Research around breakfast and weight loss is inconclusive. A 2019 BMJ meta-analysis and systematic review suggests that skipping breakfast may support weight loss. Examining 13 trials, researchers found that not eating breakfast offered modest decreases in weight. However, the study's authors also note that the data is not strong. Other factors might account for the difference. Scientists need to do more research to fully understand whether avoiding breakfast is an effective weight loss strategy. Breakfast foods for vegans
Peanut butter on toast is a healthful breakfast choice for vegans trying to lose weight.
As for all people, it is essential for people who follow a vegan diet to consume sufficient protein. Consuming protein helps people to feel full, which may support weight loss. Vegan breakfast foods may be a healthful option for anyone wanting to limit meat consumption or add variety to their diet. Also, eating more vegetables increases a person's fiber and nutrient intake. Many vegan breakfast options are rich in protein, fiber, and other nutrients. Here are some vegan breakfast foods to try:
Learn more about following a plant based diet. Breakfast foods for vegetariansVegetarians can choose from a wide variety of delicious breakfast foods. Adding dairy products makes it easy to get plenty of protein to support weight loss. A 2011 study compared the diet of vegetarians to nonvegetarians. Researchers found that vegetarian diets were more nutritionally dense. This may be because vegetarians eat more fruits and vegetables than meat eaters. The study's authors also suggest that a vegetarian diet may support weight loss. Here are some vegetarian breakfast ideas:
Learn more about vegetarian eating. Breakfast foods for meat eatersWhile meat is high in many nutrients, it is also a high calorie food due to its fat content. Lean meats and poultry contain less fat and calories than red meats, so choosing these types of meat is a good option for meat eaters hoping to lose weight. Reducing the amount of meat in each meal and replacing it with nutrient-rich, high fiber vegetables may also help. The following meals can support healthy weight loss:
Breakfast for people with dietary restrictionsHaving allergies or an underlying health condition need not affect a person's enjoyment of breakfast. There are plenty of alternatives available. Here are some breakfast options for people with dietary restrictions: Food allergiesMany people have food allergies or sensitivities to lactose, nuts, and eggs, which many breakfast foods contain. Fortunately, there are many substitute options available:
Celiac diseaseFor people with celiac disease or a gluten intolerance, finding breakfast options that do not contain gluten is essential. Many food stores sell gluten free versions of common breakfast items, including: Another gluten free breakfast idea involves serving high protein foods, such as eggs or lean meats, with wilted spinach and cooked tomatoes. Learn more about gluten free diets and whether they are healthful. Diabetes
People with diabetes can eat hard boiled eggs for breakfast to manage their blood sugar levels.
People with diabetes must keep their blood sugar levels consistent. Skipping breakfast may not be healthful for people with diabetes, particularly if they take medication for their condition. People who take medication for their diabetes typically need to consume some carbohydrate to manage their blood sugar levels. Here are some breakfast options for people with diabetes:
Learn more about the best foods for people with diabetes to eat. SummaryBreakfast habits can support weight loss but how this works varies from person to person. Eating breakfast may aid weight loss for some people as they stay fuller for longer, which prevents snacking during the day. For others, skipping breakfast supports weight loss because it leads them to consume fewer calories overall. Losing weight requires a person to burn fewer calories than they eat. To sustain weight loss, a person must stick to a reduced calorie diet and pair this diet with more activity. To make sustainable dietary changes, it is vital that a person finds healthful foods they enjoy eating. Highly restrictive diets are often difficult to follow. Instead, incorporate a few treats and find nourishing, low calorie foods that taste good. A dietitian or doctor can help a person develop the right meal plan for their needs. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 9, 2019 at 08:26PM
Why does the keto diet cause flu-like symptoms?
https://ift.tt/2PUFkNh Another name for the keto flu is keto induction, as these symptoms tend to occur when people start the diet. The symptoms develop when the body enters a state of ketosis, during which it burns fat for energy. People can manage or prevent the keto flu by:
In this article, we describe the keto flu and offer tips for preventing and managing these symptoms. What is keto flu?
Keto flu can cause a range of symptoms, including headaches and fatigue.
Keto flu refers to a set of symptoms that people may experience when they start the keto diet. These are usually minor and short term, lasting between a few days and weeks. Symptoms of the keto flu include nausea, vomiting, headaches, and fatigue. These symptoms arise as the body gets used to operating with fewer carbohydrates and as it enters a state of ketosis. The symptoms result from temporary imbalances in energy sources, insulin, and minerals in the body. Why does keto flu happen?Carbohydrates are the body's main energy source. On the keto diet, a person reduces their carb intake to fewer than 50 grams (g) per day, compared with the recommended 200–300 g per day. When the body does not take in enough carbs to use for energy, the liver begins to produce glucose for energy, using its stores. This process is called glucogenesis. Eventually, the liver will not be able to produce enough glucose to keep up with the energy demands of the body. The body will then start to break down fatty acids, which will produce ketone bodies, in a process called ketogenesis. Body tissues then use ketone bodies as fuel, and the body enters a state of ketosis. The medical community considers nutritional ketosis to be safe for most people. However, people may experience symptoms. The lack of carbohydrates decreases the amount of insulin in the bloodstream. As a result, people may experience an increase in the amount of sodium, potassium, and water that is released in the urine, which will cause dehydration. Insulin is also involved in transporting glucose to the brain. Before the brain starts to use ketones for energy, it will have less fuel. This will occur for about the first 3 days of the diet before blood glucose returns to regular levels. Symptoms may reduce as the body reaches a state of nutritional ketosis. This involves the blood concentration of a particular ketone body, called beta-hydroxybutyrate, being 0.5 millimoles per liter or more. What are the symptoms?Symptoms of the keto flu are usually mild, begin when a person starts the diet, and may only last a few days to a few weeks. They may ease off when the body enters a state of ketosis. According to one scientific profile of the diet, keto flu can involve the following symptoms: Other researchers have reported additional symptoms, which usually peak between day 1 and 4 of the diet: Additional short term symptoms, which tend to be preventable or easy to treat, include: People on the keto diet may have bad breath. When the body has reached nutritional ketosis, the liver produces a ketone called acetone. Acetone enters the lungs, and it gives off a characteristic smell when a person exhales it. Despite these symptoms, some researchers suggest that the keto diet can be beneficial for people with endocrine diseases, such as diabetes and obesity, or neurological diseases, including epilepsy. Is keto flu a sign of ketoacidosis?Keto flu is not the same as ketoacidosis. Ketoacidosis is a condition in which the body produces large numbers of ketone bodies. This causes the blood to become more acidic. Ketoacidosis can be a life threatening condition. Typically, people on the keto diet do not have ketoacidosis. Treatments and home remediesThe keto diet can help a person lose weight, but some people are put off by keto flu symptoms. These are temporary, and treatments and remedies can ease them. The following strategies can help: Eat different dietary fats
Choosing certain fats, such as olive oil, can reduce the risk of keto flu symptoms.
If a person on the keto diet experiences abdominal symptoms, dietitians may recommend changing the types of fats in the diet. High levels of medium chain triglycerides, from foods such as coconut oil, butter, and palm kernel oil, can cause cramps, diarrhea, and vomiting. Eating fewer of these foods and more of those with long chain triglycerides, such as olive oil, may help prevent abdominal symptoms in people on the keto diet. Take medicationsDoctors may also prescribe histamine 2-receptor blockers or proton pump inhibitors to people who experience acid reflux. Eat more fiberPeople may have constipation or diarrhea when on the keto diet. Dietitians may recommend eating more high fiber vegetables or taking fiber supplements to people with constipation. They may suggest taking carbohydrate free laxatives if these dietary changes are unsuccessful. Drink more waterPeople on the keto diet may experience dehydration. If the person also has diarrhea, the risk of dehydration is higher. Doctors recommend that people on the keto diet make sure to consume enough fluid and electrolytes to prevent dehydration. Take supplementsOne possible long term effect of the keto diet is vitamin and mineral deficiency. A doctor may suggest taking vitamin supplements to ensure that the body is receiving adequate amounts of calcium, vitamin D, zinc, and selenium. Some people find that supplements for the keto diet can help reduce symptoms and promote the effects of the diet. Manage diabetesPeople with diabetes who follow a keto diet may experience episodes of low blood sugar, which doctors call hypoglycemia. Before a person with diabetes begins a keto diet, they should consult a doctor. The doctor may need to modify insulin and oral drug dosages. When to see a doctor
A person with concerns about their symptoms should speak to a doctor.
If symptoms of the keto flu develop, it may not be necessary to consult a doctor. The symptoms are usually short term, minor, and easy to manage at home. However, doctors can recommend effective treatments. They can also monitor a person's condition and help prevent long term complications from developing. These may include: Persistent nausea, vomiting, and abdominal pain may require medical attention. Anyone who is unsure whether their symptoms are to be expected should consult a doctor. Before deciding to follow a keto diet, it is a good idea to consult a doctor to ensure that it is safe. This diet is not safe for everyone and can cause serious complications. Doctors should frequently monitor cholesterol and fat levels in people on a keto diet, which can raise cholesterol levels. For this reason, it is important for people on the diet to let their doctors know. People with fat metabolism disorders are at risk of coma or death if they fast or follow the keto diet. Also, some medications, such as sodium-glucose cotransporter 2 inhibitors, can interact with the diet. SummaryPeople with keto flu most commonly report abdominal symptoms, headaches, and fatigue. Research suggests that the keto diet is safe and that the symptoms are usually minor and short term. However, doctors agree that the keto diet requires strict medical supervision to be effective for weight loss. To minimize the risk of complications, people should start the diet slowly and gradually and visit their healthcare providers regularly. Also, dietitians can help with easing into the dietary changes. Making certain dietary changes — including consuming plenty of fluids and electrolytes — can help manage symptoms of the keto flu. Overall, it is important to remember that doctors are unsure about the possible long term health effects of the keto diet. Anyone following this diet should let their doctor know, so that they can monitor for any serious complications. Weight Loss via Obesity / Weight Loss / Fitness News From Medical News Today https://ift.tt/O45xlc September 7, 2019 at 08:25PM |
The Flat Belly FixThis is the only 21-day rapid weight loss system that allows you to easily lose an average of 1 lb a day for 21 days without feeling hungry or deprived. The unique and brand new techniques used in this System are proven SAFE. And they do not cause the rebound weight gain common to all the other rapid weight loss systems that are not backed by the latest science. The Flat Belly Fix System takes advantage of a recent scientific discovery that proves the effective weight loss power of an ancient spice. Combined with other cutting-edge ingredients in the patent-pending Flat Belly Fix Tea™ — that you can make right in your own kitchen in minutes — this System is the quickest, easiest and most enjoyable way to quickly get the body you desire and deserve. Click HereArchives
January 2020
Categories |