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What Is The Keto Diet: 5 Reasons Why You Should Try It?

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The Keto diet is a trend that is growing in popularity. In this article, we will share 5 reasons why you should try the keto diet.  

What is Keto?

A keto diet is a plan that focuses on providing healthy fats and sufficient proteins while controlling the number of carbohydrates. 

A keto diet must contain:

  • 80% calories from fat

  • Zero from carbohydrates

Below are some staples that are excellent ingredients of the keto diet 

  • Meat

  • Eggs

  • All dairy products, including cheese and cream

  • Nut butter

  • Monosaturated oils    

  • Low carb vegetables, including avocados, mushrooms, and spinach

How does the keto diet work?

Eating keto food means you’re either not consuming carbohydrates or are ingesting minimal carbs. Now, no sugar would be present in your body as an energy source. And your body will start looking for the next energy source, and that energy source is fat. 

Yes! Your body will start consuming the excess fatty acids present in your body to produce energy.

5 reasons why you should try the keto diet

Boost weight loss: Keto diet reduces appetite and boosts metabolism. All the staples in the keto diet provide a feeling of satiety. Moreover, it also reduces the level of hunger-stimulating hormones. All these mechanisms collectively promote weight loss. 

Improves acne: acne is mainly related to diet and blood sugar level. Food high in carbs causes gut bacteria to disturb the blood sugar level, leading to severe acne. So, diets low in carbs such as keto helps to treat acne. 

Reduce the risk of cancer: Ketogenic foods reduce the risk of cancer. It can even treat some types of cancers.

Improves cardiac health: healthy food is a key to the keto diet. Eating healthy fats, such as avocados, helps in reducing cholesterol levels. Thus, keto is also suitable for better cardiac health. 

Improve brain functions: ketones produced by keto diet in our body are beneficial to brain health. They protect and strengthen the brain cells. Therefore, the keto diet is also helpful in preventing Alzheimer’s disease.

Final thoughts..!!!

The keto diet is great because it not only reduces weight but also helps in other health conditions. It lowers blood pressure and blood cholesterol levels. But still, further study is needed to estimate the long-term benefits of the keto diet. However, if you want to get help from the keto diet, you need to stick to it because it demands consistency. 

Does Sugar Make You Overweight?

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Yes! Here’s how?

We always hear that sugar is a devil and make you fat. You might also have the same perspective that a diet with high sugar content such as sugary cereals, baked goods, sweetened beverages contributes to obesity, diabetes, and heart diseases. But, it’s really so?

 

Does sugar make you fat? Well, the simple answer is yes! Actually, sugar provides a lot of calories without offering much nutritional value. So, food with higher sugar content means higher calories, leading to weight gain. In other words, you can say that sugar is not the direct source of weight gain. Instead, calories are the real culprit. 

In this article, we will discuss different ways through which sugar makes you fat. Let’s dig into the article to know the surprising effects of sugar.

How does sugar make you fat?

  1. Increase blood sugar level

No doubt added sugar such as corn syrup, fructose, and cane sugar increase the taste of your food. But, the nutritional value of sugar is low. It means you’re taking high calories without getting many nutrients.  

So, sugar is highly palatable and calories dense and leads to weight gain.

To sum up, weight gain due to sugar is a matter of calories.

  1. Increase blood sugar level

Do you love the sweet taste and want to enjoy it the most? Well, beware that consuming a large amount of sugar increases blood sugar levels.  

If the sugar level stays elevated for a long time, it is known as hyperglycemia. Hyperglycemia is a real threat to your body, leading to weight gain.

Hypoglycemia actually increases insulin resistance, making the cells highly responsive to fat storage. Ultimately, fat will start accumulating, especially in your belly area.  

  1. High-sugar food is less filling.

Food with high sugar has a poor ratio of fiber and protein. Both these nutrients are essential for keeping you full. It means you will always feel hungry if your food is high in sugar content.

Moreover, fructose in sugar increase ghrelin (hunger- promoting protein) and decrease peptide YY (PYY) (appetite-suppressing hormone). 

To sum up, food with higher sugar content urge you to eat more and more.

  1. Cause chronic diseases

Beverages with high sugar cause several chronic diseases. For instance, it causes Type 2 diabetes, depression, and obesity.

Final thoughts..!!

To conclude, sugar does not result in weight gain directly. But it increases the level of surplus calories in your body, making you fat. Moreover, a diet with a high level of added sugar can also cause several chronic diseases. Don’t let your health be compromised, and use natural substitutes of added sugar instead. 

How can you prevent dementia naturally?

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Preventing dementia is challenging because the reasons behind its development are still unknown. But, reducing its risks is possible. Yes, it’s possible with a healthy lifestyle and a healthy diet. 

A healthy lifestyle can prevent the risk factors of vascular dementia and Alzheimer’s disease, such as heart attacks and stroke. Besides healthy lifestyles, any other way that could prevent these risk factors can prevent dementia.

In this article, we will find an answer to how can you prevent dementia naturally.  However, you must know the risk factors for dementia before digging into the topic of concern. 

What are the risk factors for dementia?

Here are the factors that increase the likelihood of dementia:

  • Genetics: Generally, it is believed that genes are not the risk factor in dementia. And it is true to some extent because genes may be the reason for the development of some less common types of dementia. Or it can be said that genes may result in the development of dementia when combined with environmental factors such as lack of physical activities and smoking.  
  • Age: The risk of dementia development increase as a person gets older. However, it is not part of the aging process. 
  • Lack of awareness

Some other risk factors suggested in different studies are:

How can you prevent dementia naturally?

It is challenging to prevent dementia because of its unknown causes. However, if stroke is the cause of dementia, one can prevent it by preventing heart diseases. Otherwise, the prevention strategies of dementia are also beneficial for overall health. 

One such strategy is to boost your physical and cognitive activities. Most people are unsure about it and are often found asking, “can cognitive or physical activity prevent dementia?”

The answer is, yes it can. Several studies clearly indicate that physical and cognitive activities can help delay the cognitive decline and clinical diagnosis of Alzheimer’s disease. So, if you have developed dementia due to genetics or maybe bad luck, you can delay it. You have to stay active both physically and cognitively. 

So, revamp your cognitive destiny from today by engaging yourself in diverse physical and cognitive activities

Other strategies to prevent dementia

Here’re some other lifestyle changes that could help in preventing dementia

  • Quit smoking
  • Balance weight
  • Ensure regular exercise
  • Take healthy diet
  • Never ignore other health problems like High blood pressure, diabetes, and high cholesterol
  • Keep your mind active with different brain activities lie reading, or crossword puzzles
  • Participate in social activities
  • Use aspirin on the recommendation of a doctor

Is Diet Soda Bad For You? Here’s Why You Should Avoid It

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Do you want to enjoy the sweet taste of soda but don’t want to take calories? If yes, you might be using diet soda. 

But have you ever wondered if diet soda is safe for you? Should you take it? Can diet soda affect your health? 

Well, just because diet soda has no calories, it does not mean it’s not bad for your health. Several studies have proven the direct link between diet soda and severe health issues like stroke, heart diseases, dementia, fatty liver, and diabetes. 

In this article, we will find an answer to is diet soda bad for you. Moreover, we will also learn how bad diet soda is for you?  

What is diet soda?

Diet soda has the same taste like regular soda but with a minimum amount of sugar. You might be wondering how diet soda can offer the taste of sugar without sugar. Well, it contains artificial sweeteners to mimic the taste of sugar.

When it comes to the health benefits of diet soda, their manufacturers claim it to be healthy, especially for people struggling with weight loss. This claim attracts many people to use it. 

However, research has shown something else. Let’s discuss it

Is diet soda bad for you?

Several researchers have proved the link of diet soda with numerous diseases. Some of such medical conditions are

  • Heart diseases, including high blood pressure and heart attack.
  • Brain diseases, including stroke and dementia 
  • Metabolic issues, such as obesity and diabetes 
  • Liver issues such as non-alcoholic fatty liver disease

All these health risks of diet soda are backed up by research. One such research indicates that artificial sweeteners may cause cancer. However, another research denied the results of the first research. 

Even one research denied that diet soda can help in weight loss, the most potent reason behind its popularity. According to this research, diet soda increases the risk of metabolic syndrome and obesity. 

Another research recommended that diet soda may boost the release of the hunger hormone, increasing the appetite. 

Final thoughts…!!!

So, the answer to is diet soda bad for you is not straightforward. Several types of research proved its direct link to severe health conditions, such as heart diseases and metabolic issues. Even diet soda can aggravate diabetes and obesity despite being low in calories. The only benefit of diet soda is that its taste is the same as regular soda. 

Intermittent Fasting:  Is It Really Helpful For Weight Loss?

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Are you struggling with high body weight? If yes, you might probably be looking for different ways to lose weight. There are high chances that you came across with word “Intermittent fasting.” Do you know what it is? Well, it’s one of the most popular weight loss techniques.  

In this article, we will discuss what intermittent fasting is and whether it helps lose weight or not?

What is intermittent fasting?

Intermittent fasting is a diet plan that involves eating at a specific time after a fasting period. You have to fast for a certain time in a day and then eat. It will surely help you burn fat. You can say that it’s not about which food you eat; it’s all about when you eat food. 

Fasting for a certain time means you will eat minimum calories in a certain time, resulting in weight loss. However, you need to be careful while eating during the eating period. The good news is that intermittent fasting is also beneficial in certain diseases, such as high blood cholesterol levels, sugar levels, and cardiovascular diseases. 

Is intermittent fasting an effective method to lose weight?

 Well, different studies have been conducted to see if intermittent fasting is helpful in weight loss or not. For instance, a 2014 review found that it is possible to lose 3-8% of the bodyweight with intermittent fasting over 3-24 weeks.

Now the question is how much eight intermittent fasting can reduce in a specific time. Well, studies revealed that weight loss of around 0.55-1.65 pounds/ wee is possible with intermittent fasting. Not only this, but intermittent fasting also help in maintaining the waist circumference of the body. 

All these studies clearly indicate how beneficial intermittent fasting is in weight loss. So, you must try it. 

How can you boost the efficiency of intermittent fasting?

Intermittent fasting is not just to set your eating habits according to a schedule. There are several other things that give astonishing results when combined with intermittent fasting.

Below are some things that you should keep in mind to enhance the weight loss efficiency of intermittent fasting

  • Eat healthy and single ingredient food
  • Don’t go crazy while eating in a non-fasting period. Eat a normal amount of food.
  • Stick to your plan for an extended time to see magical results
  • Give your body some time to adapt the intermittent fasting
  • Adopt healthy lifestyle and do exercise

Final thoughts..!!!

To sum up, intermittent fasting is an effective weight-loss method unless you use it wisely. It not only help you lose weight but also prevent various diseases such as diabetes and other hormonal issues.

How To Pick The Best Running Shoes: 4 things that you must consider

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Do you enjoy running? Or do you want to practice for a marathon? No matter for what purpose you want to run, it’s essential to choose the right running shoes. Good running shoes support your entire body and keep you away from injuries. So, if you want to enjoy running for a long time, only the right pair of the shoe could help you.

You might be wondering which running shoe is best for me. Well, in this article, we will guide you on how to pick the best running shoes.   

 

How to Pick the Best Running Shoes

Do you always prefer to buy Nike running shoes? Well, believe me, they will hurt you if they don’t meet the good shoe criteria.   

Here are the things that you must consider while choosing the best running shoe

  1. Consider the path you’re going to run

Does your daily running path is a road, gravel path, or trail? If yes, cross-training, trail running, and road running shoes should be your first choice.

  1. Consider the level of cushion you need underfoot.

What are your preferences when it comes to cushioning underfoot? Do you want maximum cushion? Or would you prefer to feel the ground? Keep the cushioning preferences in mind and choose the shoe accordingly.

Do you know what cushioning is? It is the thickness of material that is present under the midsole and makes your shoes feel comfortable.

  1. Consider your need for support for your gait.

Does your foot roll inside or outside when you run? If yes, these shoes with support for gait are a lifesaver. In other cases, you can also choose a neutral shoe that most runners prefer.  

  1. Ensure that the shoe fits your feet perfectly

Do you feel breaking-in period in your shoe when you wear it? If yes, it means your shoe doesn’t fit well in your feet. Therefore, make sure the size of the shoe right fits your feet while you’re buying it.

Final thoughts…!!!

Confused about which running shoe is best for you? You need to consider the things that we have discussed in the article. Moreover, you must replace your shoe when the outsoles and midsoles are compressed. If you ignore these symptoms, you may have to suffer from foot injuries. So, please don’t ignore the misfit and worn-out shoes and replace them as soon as possible. 

Does running help in weight loss? Yes! Here’s How

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Some people consider running a best exercise to lose weight. Is it really so?

Does running help in weight loss?

May be!

Running helps in weight loss if you’re running consistently with a fix a diet. However, if you’re not focusing on your diet, running will not help you. It means 90% weight loss battle depends on the nutrition.

It’s the big reason behind the demoralization of people who don’t lose weight even after running.

How running helps you lose weight?

Running boosts the mechanism of weight loss when you are taking controlled diet. It lowers the hunger production and boosts the release of satiety hormones.

To prove this mechanism, a study was conducted to see the effect of 60 minute running on the production of ghrelin hormone. This study confirmed that running may lower the ghrelin level.

Another study with nine men compared the effect of 60 minutes of running and no exercise on ghrelin production. They found that running lowered ghrelin levels for three to nine hours in comparison to no exercise.

Running burn the belly fat

Belly fat can have adverse effects on health. Several studies have shown a link between the belly fat and several diseases, including type 2 diabetes and heart diseases.

Running can help you lose this belly fat. Even one study claimed that running or any other exercise can help burn the belly fat. The good news that the research conveyed is that there is no need to change your diet.

Tips to start running

Have you decided to start running to boost the weight loss mechanism? If yes, here are few things that you must follow:

  • Warm up: prepare your body before running if you’re a beginner. You can start with stretching. Then you should walk for at least 5 minutes. Keep converting your walk to power walk progressively.
  • Frequency: Most beginners don’t know how much times they should run. Well, running in 3-4 days a week is enough in the start. You can easily recover from the effects of workouts in this time.
  • Cool down: Don’t stop immediately after running. The best technique is to slow down your speed 5 minutes before you want to stop.
  • Time: you should run for at least for 30 minutes daily. It includes 5 minutes for warm up, 20 minutes of running and 5 minutes of cool down.

Final thoughts…!!!!

Does running helps in weight loss? Yes, running is the best way to lose weight if you have control on your diet. Running suppresses the appetite and help in burning the belly fat. The best thing about running is that you don’t need expensive equipment’s. Just wear running shoes, put on your head phones and start your journey towards better health!

What Is Reverse Dieting

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Here’s Everything You Need to Know about It

Have you ever heard of losing weight while eating more? It might seem ridiculous to you, but such techniques really exist. It is reverse dieting. You might be wondering what is it and how it works. Well, we have discussed everything about reverse dieting in this article.

What is reverse dieting?

Reverse dieting is a technique in which you have to increase your food intake to boost your metabolism slowly. After that, you have to follow a calorie-restricted diet. There are chances to lose fat and gain muscle while eating more than before. 

It is a good diet plan for athletes and bodybuilders because their ultimate goal is to increase muscle mass and boost energy levels. 

How does reverse dieting work?

Many people use the name “calories in and calories out” for reverse dieting. And it works in exactly the same way.

  • Firstly, you have to eat more calories than you burn to gain weight.

  • Secondly, you have to decrease the calories intake to lose weight. 

Let’s understand reverse dieting with a simple example. Suppose you have reduced your body weight after lowering the calorie intake to 1200 per day. Now you must eat to increase the calorie intake to 50-100 each weak for about 4–10 weeks.  

The trick here is that you should not resume your previous eating pattern suddenly. Instead, you have to go through this process slowly and smoothly.  

Does reverse dieting help in weight loss?

Well, there is no research that could prove the weight loss effects of reverse dieting. All of its benefits are only backed up by anecdotal evidence. For instance,

  • Higher calorie intake boosts metabolism normalizes the hormonal level, leading to weight loss.

  • Lower calorie intake decreases the leptin and NEAT levels, reversing the effects.  

Reverse dieting is also helpful in reducing binge eating. Theoretically, it allows moving to a regular diet pattern smoothly. 

To sum up, it is still not clear whether it could help in weight loss or not. However, it is a great technique to maintain body weight.

Why should you avoid reverse dieting?

The harmful effects of low calories are the reason why you should avoid reverse dieting. No doubt it helps in weight loss in some people, but it induces emotional and physical side effects in others. Some of these side effects include

  • Moodiness

  • Irritability

  • Depression

  • Nutrient shortfalls

  • Fatigue

Final thoughts…!!!

No doubt, reverse dieting is a great technique to maintain weight. But its effectiveness for weight loss has not been proven yet. Let the athletes and bodybuilders get benefit from it because it is perfect for them. 

How to get better quality sleep: Tips you must follow

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Your sleeping habits and quality affects your physical and mental health. Are you also among those who often fall short of sleep? If yes, get ready for severe impacts on your weight, emotional balance, productivity, and daytime energy.  

But how to get better quality sleep? Well, some good sleep habits can prevent you from tossing and turning the entire night. Follow the tips below to have a night of better sleep and a productive day. 

Tips on How to get better quality sleep?

  1. Synchronize with your sleep wake cycle

Synchronizing your body with a natural sleep-wake cycle is one of the essential strategies that could help you get better sleep.  Follow a schedule to stay refreshed and energized. On the other hand, sleeping the same hours at different times daily also has adverse effects. 

To follow a schedule

  • Sleep and wake up at the same time daily

  • Don’t sleep during the set time, even if it’s a weekend

  • Never sip breakfast and ensure that you have taken a healthy breakfast 

  • Engage yourself in some engaging activities such as dishwashing to fight after-dinner drowsiness

  1. Control exposure to light 

Light controls the secretion of melatonin, the hormone that controls the sleep-wake cycle. A higher concentration of melatonin in the dark makes you sleepy. On the other hand, a low concentration of melatonin in light keeps you alert.  

Here’re some good sleeping habits that will help you control exposure to light. 

  • Expose yourself to direct sunlight for at least 30 minutes in the morning

  • Spend most of the time outdoors during the day

  • Ensure that maximum natural light enters your home 

  • Stop exposing yourself to screens 1-2 hours before your bedtime

  • Keep your bedroom dark when it’s time to sleep

  1.  Exercise daily

 Exercise ensures better sleep quality. With regular exercise, you can combat sleep apnea and insomnia. Moreover, it ensures that you stay for a long time in restorative stages of sleep. 

  1. Improve your diet

Your eating habits decide the sleep quality. Therefore, you must be smart in eating and drinking, especially before bed. 

What type of food you must eat for good sleep?

Below are the tips

  • Ensure that you eat healthy, such as fruits and vegetables

  • Avoid using refined carbs and sugar foods

  • Cut back the nicotine and caffeine

  • Don’t eat much at night 

  • Avoid drinking liquids and alcohol before you go to bed

  1. Create sleep environment

A good sleeping environment sends a signal to your brain that it’s time to sleep.  

How can you create a sleeping environment?

  • Ensure that there is no noise in the room 

  • Keep the temperature of the room low in summer 

  • Ensure that your bed is comfortable enough 

Final thoughts..!!

Good sleep is as essential as a good diet for better health. In today’s busy world, people use sleeping pills to get a good sleep. It’s totally wrong. Follow the tips discussed in this article to sleep better at night naturally.

5 Tips for Awesome Backyard Camping With Kids

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Are you a nature’s lover and want your kids to be the ones? Only camping and great outdoors can do this wonder. But, you may not find time to take them outdoors due to school activities. So, it’s better to make full use of weekends. 

Yes, you can plan backyard camping. However, you have to ensure that kids are excited enough as they could be on outdoor camping.

Below are the tips that would make backyard camping for kids thrilling as well as excited. 

Let them set the tent

You might be quick and experienced in a tent setting. But, still, you should not set the tent because your lids would love to do it. Let them create and enjoy this amazing experience. It will make the kids excited about backyard camping.  

Build a Fire

Can you imagine camping without a fire? Probably not! So, give your kids a real camping experience in the backyard by building a fire. You can ask your kids to help you. The amazing thing is that they will learn about safety tips and how to start a campfire with this activity. 

Prepare a camp meal

Fulfilling your essential meal needs on a camp stove with limited resources and a bit of creativity makes the camping successful. And it’s exactly what you have to do with backyard camping. 

Buy some precooking hotdogs or roasting sticks and let the kids play with their cooking skills.

Offer them a real camping bedtime experience

Get them sleeping bags, blankets, and comforters that you prefer to tale on real outdoor camping. An exciting idea is that you can buy some stuffed animals to be around your tent. Moreover, a battery-powered nightlight is fun.  

Be flexible

The ultimate goal of backyard camping is to create excitement about camping among children. And it would seem like an even more real camping experience if you take them only a few feet away from your home. 

Ensure that you plan this incredible experience on weekends so that kids can enjoy it to their fullest. 

Sometimes it becomes challenging to arrange it home because your kids may not want to leave their bed even when they’re home. But you can change their mind by sharing your interesting camping experiences with them. 

Final thoughts…!!!

Backyard camping comes with the fun of traditional camping. And sometimes it can be even more exciting than you have imagined. Do everything to create an environment that makes your kids fall in love with camping! 

 

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