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Written by Surbhi Gupta, Edited by Explained Desk | New Delhi | Updated: October 6, 2020 11:27:01 pmIn the past five years, the keto diet found popularity after a lot of celebrities endorsed it.

Actor Mishti Mukherjee, 27, who had worked in Bangla, Telugu and some Hindi films, died on October 2 in a hospital in Bengaluru. Her family said Mukherjee suffered from kidney failure as she had been following a ketogenic diet.

What is a ketogenic, or keto diet, and when can it turn unhealthy?

The ketogenic diet is one of the most popular weight loss diets the world over. It is a high-fat, moderate-protein and low-carb diet that helps in weight loss by achieving ketosis a metabolic state where the liver burns body fat and provides fuel for the body, as there is limited access to glucose.

What constitutes a keto diet?

A classic keto requires that 90 per cent of a persons calories come from fat, six per cent from protein and four per cent from carbs. But there are many versions doing the round, since this one was designed for children suffering from epilepsy to gain control over their seizures. Typically, popular ketogenic diets suggest an average of 70-80 per cent fat, 5-10 per cent carbohydrate, and 10-20 per cent protein, explains nutritionist Ruchi Sharma, founder of EAT.FIT.REPEAT.

Many versions of ketogenic diets exist, but all ban carb-rich foods. In the beginning, it may seem easier to follow a keto diet as theres no need to count calories and the rules are very simple, but eventually adherence becomes very difficult, she says.

What are the food items that make the diet?

One can have eggs, chicken and turkey in poultry, fatty fish like salmon and mackerel, full-fat dairy, nuts and seeds like Macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts and flaxseeds.

There is also nut butter like natural peanut, almond and cashew butters. It also consists of healthy fats like coconut oil, olive oil, avocado oil, coconut butter and sesame oil. There are Avocados, and non-starchy vegetables like the greens, broccoli, tomatoes, mushrooms and peppers.

How does keto impact the body?

If you starve the body of carbohydrate, after burning out the glucose, the liver starts breaking down fats for energy. Ketosis is common in all kinds of fasting, but in a keto diet, when one is feeding it by giving a lot of fats from outside without carbs, it can become mildly toxic, says endocrinologist Dr Ambrish Mithal, Chairman and Head of Endocrinology and Diabetes at Max Healthcare Pan Max, Saket, New Delhi.

It may lead to many nutrient deficiencies such as carbohydrates, proteins, vitamins (especially vitamin A, D, E, & K) and minerals like calcium, phosphorus, sodium. These are essential food groups, and their absence in the diet can be the cause of numerous deficiency diseases, says Sharma.

Extreme carbohydrate restriction can lead to hunger, fatigue, low mood, irritability, constipation, headaches, and brain fog, which may last days to weeks

What impact does it have on our kidneys?

Even the moderate increase in protein needs to be carefully monitored, especially in those who are already suffering from a chronic kidney disease, as it could lead to kidney failure, Sharma says, adding that one should get a thorough assessment and make sure they have normal kidney function before choosing this diet.

This diet could lead to increased stress on the kidneys and result in kidney stones, as they are made to work overtime, says Dr Rushi Deshpande, Director of Nephrology at Mumbais Jaslok Hospital. If a person has died while on a keto diet, its likely that there was some underlying kidney disease, adds Dr Mithal.

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How did the Keto diet become popular?

Keto had become popular as a therapy for pediatric epilepsy in the 1920s and 30s. But it gained considerable attention as a potential weight loss strategy when the low-carb diet craze started in the 1970s with the Atkins diet (a very low-carbohydrate, high-protein diet, which was a commercial success and popularised low-carb diets to a new level), says Sharma.

In the past five years, the keto diet found more popularity after a lot of celebrities, including Halle Berry, Kim Kardashian and Gwyneth Paltrow, started endorsing it. In India, it made news after comedian Tanmay Bhat was learnt to have undertaken the diet to lose weight.

Why is it so popular?

Because it has turned out to be one of the quickest ways of losing weight. In the first few days after starting the diet, one experiences a significant loss of water weight, and to the average person, the diet appears to be working, says Sharma.

Everyone these days is looking for quick fixes. Many have failed on conventional diets, and want something extreme. Like with most fad diets, you can quickly lose weight on keto, but it is hard to maintain as the compliance is very low, says Sharma.

Who should opt for a keto diet?

A ketogenic diet may be an option for people who have had difficulty losing weight with other methods. But in my opinion, if you are looking to lose weight with keto, drop the idea. This urgency or desperation to lose in four to eight weeks weight youve been piling on for months and years can turn fatal, says Sharma.

I do not advise my patients to undergo keto, but if they insist, I tell them they can try it for four to eight weeks, at the most three months. But Ive noticed that most patients cant sustain it, says Dr Mithal.

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Should one undertake keto without medical supervision?

It is advised that a person undergoes the diet under strict monitoring of a nutritionist or dietician. A health care provider or a nutritionist can assess ones needs and can guide about clean keto vs whatever is available on the internet. Clean keto focuses on whole, nutrient-dense foods and puts more emphasis on food quality. Dirty keto is also called lazy keto, as it allows for highly processed and packaged foods, says Sharma.

Common mistakes

Resorting to Google and starting the diet on your own. While one can technically attain ketosis and garner some of the benefits using this approach, one may miss out on several key nutrients and increase the risk of disease. By choosing processed foods over nutritious, whole foods, you may become deficient in micronutrients like calcium, magnesium, zinc, folic acid, and vitamins C, D, and K, says Dr Mithal, adding that a number of keto supplements and alternatives like keto coffee, keto chocolates available in the market are unreliable.

What are the precautions one should take?

Doctors suggest that one should increase the intake of water if one is undergoing keto. They should make sure that they remain under medical supervision to check if any side effects come up.

One should see how ones adherence is towards extreme diets, and remember that yo-yo diets that lead to rapid weight loss fluctuation are associated with increased mortality. Instead of engaging in the next popular diet, one should embrace a diet that is sustainable over the long term, says Sharma.

She adds that a balanced, unprocessed diet, rich in very colorful fruits and vegetables, lean meats, fish, whole grains, nuts, seeds, olive oil, and lots of water is a better idea.

How is keto different from a low-carb diet?

Most of the modern weight loss diets are low on carbohydrates, but the distinction there is that some of them are low only in refined carbohydrates, and high in protein.

But in keto, the carbs are below 10 per cent, which discourages you from having fruits and vegetables, says Dr Mithal. When following a low carb diet, its common to increase your intake of protein, healthy fats, and vegetables to replace the carbs and promote fullness. By restricting carbs, you eliminate many high calorie foods from your diet. All these factors may work together to reduce your overall calorie intake and promote weight loss.

A low-carb diet has been linked to several health benefits in people with diabetes, including weight loss and improved blood sugar control and cardiovascular risk factors. Whereas when following a keto diet, the goal is to reach nutritional ketosis. This is achieved by consuming fewer than 50 grams of carbs per day while keeping protein intake moderate and increasing fat intake drastically, explains Sharma.

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Are you someone trying to lose weight but dont have time for a physical workout? If yes, here are some ways to help you lose stubborn fat.

Getting rid of extra kilos may seem like a daunting process that requires strenuous workouts and carefully planned meals. Regardless of what your goal is, weight loss can feel impossible at times. But what most people dont understand is that maintaining a healthy weight is all about making small changes in your lifestyle rather than an overhaul of your current diet and lifestyle.

Plus, it can be difficult for most people to carve out time for the gym due to the daily grind. While you may not feel like hitting the gym every now and then, you also dont want to increase your risk of heart diseases and other health problems. If you too want to lose weight, then try to make some significant changes in your lifestyle.

Eat a protein-rich diet

Kickstart your morning with a healthy protein-rich meal to cut the cravings and aid weight loss. A small study published in the National Library of Medicine showed that eating a high protein breakfast is associated with less fat gain and reduced appetite.

Drink a lot of water

Water is the key to losing weight and keeping health diseases at bay. Start your morning with a glass of lukewarm water to enhance weight loss. Drinking water may reduce appetite and food intake in some individuals. You should drink at least 2 litres of water for weight loss.

Practice mindfulness

Mindfulness is a practice to make yourself fully aware of what youre doing at the present moment. Some studies have shown that practising mindfulness can help increase weight loss and promote healthy eating behaviours.

Get enough sleep

If you thought your sleeping patterns have nothing to do with your weight loss, think again! A study published in the National Institute of Health found that sleep deprivation may lead to an increased appetite. So, establishing a healthy sleep schedule is an integral part of your weight loss journey.

Get moving

If you are unable to squeeze in an hour-long workout regimen in your schedule, try to incorporate as much movement as you can in your daily life. Take stairs instead of the elevator, walk to the supermarket instead of taking your car these small but significant changes can have a huge impact on your body.

Keep a track of everything you eat

Start tracking what you eat, how much water you drink in a day and the changes you are making in your life for achieving weight loss goals. Research has shown that people who track what they eat are more likely to lose weight than those who dont.

ALSO READ:Weight Loss in Sleep: 7 Surprising ways to shed the extra pounds while sleeping

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6 Things you need to do every day to lose the extra kilos - PINKVILLA

When it comes to losing weight, we'd argue that 99% of the time people immediately think that dieting primarily involves switching up the food in your fridge and pantryeliminating unhealthy foods and then loading up on healthy foods for weight loss.

While we're not saying that's the wrong thing to do, what we are saying is that it's not the only thing you should do. It's just as important to take a closer look at what you're drinking. While sipping the wrong beverages will balloon your beltline, learning what you should be drinking can be a powerful tool in your weight loss journey.

The good news is that upgrading your beverage habits is a lot easier than changing up your entire dietand it can impact the number on the scale just as much. That's especially true if you can sip on a drink that not only slashes your calorie intake but also supercharges your weight loss efforts. And guess what? You can. It's tea.

Before we get into the health benefits of drinking tea every day and how it can help you lose weight, let's rewind a bit to put your beverage habits in perspective.

One in two Americans consumes 145 calories of sugar-sweetened beverages (soda, fruit drinks, energy drinks, etc.) a day, on average. So it should come as no surprise that a simple swap of sugar water to any zero-calorie drink (whether that be tea, water, or coffee) could help you lose weight. You'd save 145 calories a day in just one glass. That's the equivalent of an entire bag of potato chips or three chocolate chip cookies. Againin just one glass.

Drinking water in place of any high-calorie beverage is one of the easiest and cheapest ways to lose weight, and throwing an inexpensive tea bag into the mix can boost your weight loss wins even more.

So, let's get to the chase. How can tea help you lose even more weight?

It's green tea, in particular, you should be looking out for. This steeped drink has been shown to have exceptional weight-loss powers. An International Journal of Obesity meta-analysis that looked at the results of 11 studies found a significant link between drinking green tea and weight loss.

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Another study published in the European Journal of Nutrition found that Americans who consumed the most hot tea were less likely to be obese than those who didn't drink tea. Not only did tea-drinkers have lower BMIs smaller waistlines, but they also appeared to have a lower risk of cardiovascular disease and inflammation.

Researchers believe that the weight regulating benefits of green tea can be attributed to its high levels of catechins: a specific class of bioactive compounds. The most prevalent catechin, EGCG (Epigallocatechin-3-gallate), has been shown to be responsible for much of the health-promoting effects of green tea.

More research is needed to determine exactly how these compounds can help you lose weight, but researchers believe that green tea catechins can increase fat oxidation, boost metabolism, decrease appetite, and may even block your cells from storing sugar as fat.

You won't just be reaping weight loss benefits from green tea's catechins, you'll also get another fat-melting boost from caffeine. Ample evidence supports that caffeine stimulates the breakdown of fat as well as a boost in your calorie-burning metabolism. Researchers believe that it's this synergistic combination of catechins and caffeine that make green tea one of the best drinks for weight loss.

(Related: 9 Mistakes That are Ruining Your Cup of Tea.)

So how much tea do you need to drink per day to see the benefits? The number varies based on the study. Some have shown health benefits in people who drink just one cup per day, while others say five or more cups is optimal. The European Journal of Nutrition study mentioned earlier found the greatest weight regulating benefits for those who drank multiple cups per day with multiple being more than one; however, those who consumed just one cup daily also reaped benefits.

So, it's probably safe to say that drinking one cup of green tea per day may help you boost your weight loss effortswhen paired with a healthy diet, of course.

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The #1 Best Thing to Drink If You're Trying to Lose Weight - Yahoo Lifestyle

As of 2019, over 318,000 health apps were available for download on app stores worldwide. Of the 200 (yes, 200) apps entering the category each day, many zero in on nutrition as the way to build a healthier life. Anti-diet app Wellory joined the space in late August with the mission of making personalized nutrition accessible to more people than before, but some dietitians who practice the anti-diet philosophy still doubt that anyapp can truly encompass the anti-diet ethos.

If youre brand-new to the burgeoning field of nutrition known as anti-diet dietetics, Alissa Rumsey, RD, certified intuitive counselor and anti-diet dietitian, says you can think about the mindset as a countermovement against diet culture, thesystem of beliefs in our society that conflates body size with health and worth, promotes weight loss, and praises certain foods while demonizing others. An anti-diet dietitian is someone who is weight inclusive and whose goal is to really help you turn inwards versus focusing on external guidance, says Rumsey. Rather than focusing on macros, ingredient labels, or calories, an anti-diet approach teaches you to become an intuitive eater by rejecting diet culture and seeking out behaviors that will be healthfulto yououtside of that model.

Intuitive eating is one of the cornerstones of the anti-diet movement. Heres what it entails:

To be clear, the vast majority of nutrition and food-tracking apps on the market wouldnt consider themselves to be anti-diet. Noom calls itself a lasting weight loss program, Bellabeat labels itself an app for womens weight loss, and MyFitnessPal allows you to set goals around losing weight or lowering your BMI. (Well+Goods parent company owns a nutrition app called MyPlate, which helps people count calories, plan meals, and find healthy recipes.) These apps can be a useful tool for many people who want to eat healthily but dont necessarily ascribe to the anti-diet philosophy. I use a non-diet approach and dont recommend the use of dieting apps in my practice, however, I have seen some adults benefit from their own use of the food tracking function in apps like MyFitnessPal as a way to become more aware of food choices and learn about which nutrients and ingredients are in certain foods, says Malina Malkani, RDN, creator of Solve Picky Eating.

However, Wellorys entrance into the world of nutrition apps, given that it explicitly positions itself as anti-diet, presents an intriguing opportunity to consider if downloading any nutrition app is compatible with the philosophy. For Rumsey and anti-diet dietitian and 2020 Well+Good Changemaker, Christy Harrison, RD, MPH, the answer is almost always no.

For starters, the north star of anti-diet eating is to listen to yourself and your own internal cues, says Rumsey. Anti-diet dietitians are there to teach you how to tap into your own tastes, feelings, and mentalities; they wont tell you, for example, to only eat X amount of sugar or incorporate a certain amount of fiber into your diet. When were tracking and relying on an app to tell us if were eating too much or that were eating, not the right foods, thats again, pulling us outside of our own body, says Rumsey. For people who are trying to follow an anti-diet mindset, she worries that the focus on external numbers and stats common in nutrition apps can make it harder for them to listen to their own bodies.

The intention around food tracking (and related app use) often conflicts with being truly anti-diet, adds Rumsey. I think my first question [for anyone who wants to download a nutrition app] would be Why does this person feel like they want to keep track of things? Whats the motivation and the intention behind it?, she says. Often, peoples motivations for tracking nutrition can be fueled (consciously or unconsciously) by a desire to lose weight or look a certain way, she sayswhich is antithetical to an anti-diet mentality.

I cant imagine an app, honestly, that would be fully, fully anti-diet, Harrison says, unless it wasnt focused on food tracking and instead provided anti-diet affirmations or other features. Most nutrition apps dont do this, which is why she typically never recommends them to her clients. The exception: Recovery Record or Recovery Warriors, which are designed specifically for those in eating disorder recovery. (And even then, its a case-by-case basis.)

Thus, Harrison and Rumsey wouldnt necessarily qualify any nutrition or food-tracking app as anti-dietWellory included. For example, under the Whats important to you? question of the entrance survey, Wellory lists weight loss among its potential options. This is in direct conflict with the fact that anti-diet dietitians neverset weight loss as a goal. But Emily Hochman, the founder of Wellory, sees it a bit differently. While weight loss is still an entry point to Wellory, we view it purely as extrinsic motivation. And its important that we understand all of a new clients motivations so we can help unlock their more intrinsic motivations, says Hochman.

Hochman feels confident that working with Wellorys slew of dietitians will naturally result in an anti-diet mentality for the app user down the line. Every client comes to Wellory with their own challenges, preferences, and routines. Our job is to meet you where you already are and take time to figure out what really works for you, she says.

While food-tracking apps arent beloved by these anti-diet dietitians, Rumsey adds that, under the right circumstances, she may recommend a client journal about how their eating choices make them feel throughout the day. But again, the intention behind the practice really matters. I do think that journaling can be really helpful when its done in a more open-ended way so not focused on calorie or the amount of food youre eating, but more about Did this food feel satisfying? What were your energy levels like. Reflection prompts to get you to check in with your own body, she says.

The bottom line: The utility of nutrition apps really depends upon the intent of the person using them. For someone whos seeking nutritional guidance for weight management, better sleep, or improved energy levels, then an app might be the right choice. Within the anti-diet framework, however, youll be hard-pressed to find a dietitian who recommends one.

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Can a Food-Tracking App Ever Be Truly Anti-Diet? Not All Experts Are Convinced - Well+Good

Do chia seeds really help with weight loss? Health benefits, nutrition facts and ways to include them in diet  |  Photo Credit: iStock Images

New Delhi: Chia seeds have been gaining popularity in recent years. In fact, most dietitians would recommend adding these tiny seeds to your diet if youre trying to shrink your waistline. It is claimed that chia seeds, which are often referred to as a superfood, have many health benefits, including weight loss. But, is eating chia seeds really one trick to losing belly fat?

Basically, chia seeds are tiny power-packed seeds that are loaded with proteins, fibre, omega-3 fatty acids, iron, calcium, and several healthful nutrients and antioxidants. Chia seeds come from the plantSalvia hispanica L, andare a native of Mexico - it does not have an Indian name.

Studies have shown that consuming 2 tablespoons of chia seeds each day can do wonders for your health. According to the US Department of Agriculture (USDA) National Nutrient Database, 2 tablespoons of chia seeds (28g) contain:

To understand more about chia seeds, its health benefits, and whether these tiny superseeds can actually aid weight loss, we spoke with Ms Priya Prakash, a certified nutrition coach and biotechnologist, co-founder of Naturally Yours, who also suggests ways to incorporate them into your diet.

The idea is that since chia seeds are high in fibre, which is filling and can temporarily suppress appetite, they may help you eat fewer calories, thereby promoting weight loss. Research has linked eating a high-fibre diet to weight loss and reduced belly fat. The fibre in chia seeds is mainly soluble fibre, which absorbs large amounts of water and takes up a gel-like consistency. This helps in slowing down the digestion and absorption of food. This, in turn, leads to feeling full for a longer period of time and thus avoiding unnecessary snacking in between meals. Reducing a persons desire to snack throughout the day and, therefore, helping them reduce their daily calorie intake is helpful for people who are looking to lose weight sustainably. Chia seeds are an excellent source of protein, another key nutrient for weight loss.

Yet, theres little evidence for the weight loss benefits of chia seeds, however, they can be a nutritious addition to your diet. For instance, a review, published in the Journal of Obesity, concluded that there is limited data to suggest the use of chia seeds for weight loss, although many obese people take supplements to shed those extra pounds. You should understand that chia seeds are also relatively high in fat and calories, hence, moderation is the key here - as with any other food.

Here are some health benefits of chia seeds:

Chia seed does not have a strong taste of its own so it can be easily included in any recipe without altering the taste of the final dish. It can be consumed raw, roasted, or in the powder form. But remember to always combine them with dishes that have some moisture content in them. Do not eat dry chia seeds by themselves.

While more extensive studies are required to test the effects of chia seeds on weight loss and overall health, you can make these nutritious pseudo grains a part of your healthy weight loss plan. So, you may include them in your daily diet to reap the benefits of this superfood. The antioxidant and omega-3 rich seeds can keep you energised and supports cardiac health, healthy digestion and sustainable weight management. But, if you want to lose weight, make sure that you follow a healthy, balanced diet and get more physical activity. Remember, there's no magic bullet or seed for weight loss.

A word of caution: Chia seeds do not typically cause side effects, however, they may interact with blood thinners such as warfarin. Therefore, people should avoid consuming chia seeds if they are using any of these drugs.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Do chia seeds really help with weight loss? Health benefits, nutrition facts and ways to include them in diet - Times Now

For anyone trying to lose weight, sugar is a big no-no as it contributes to unexplained weight gain and is hardest to quit once used to it.

Most people who try to go on a diet to lose weight are advised to cut down on sugar and switch to healthier alternatives, like honey or jaggery or coconut sugar.

While honey and jaggery and widely supported by weight loss "experts", it would be a misconception to think that they are the best sugar replacements. For the uninformed, unmoderated intake of these two "healthy" ingredients could be damaging to your weight loss journey, so it's important to pick wisely.

Benefits of Jaggery

Jaggery has recently become a favourite among health-conscious who have started to substitute it for white sugar. For those who are not aware, jaggery is a rich source of potassium, magnesium, vitamins B1, B6, and C. Plus, it is loaded with good fibre amount, which removes toxins and helps clean your digestive system easy. Jaggery also contains several phenolic compounds in it that fight oxidative stress and work to boost immunity.

Since the taste is a bit more subdued than that of sugar, most people end up consuming more than what is required. However, it is important to know that jaggery contains more or less the same number of calories as sugar does and also contains sucrose, which raises blood sugar levels and may be harmful to diabetic patients.

Swapping sugar with jaggery is potentially a good practice- as long as you don't overdo it and remember the nutritional profile of the ingredient. In order to cut down on sugar, it is important to try and lower sugar intake gradually. Opting for natural sugars, such as the ones found in fruits can also take care of one's cravings. Other substitutes for white sugar can be stevia, loaded spices like cinnamon, date, or palm sugar to lose weight.

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Here's why jaggery when consumed moderately is good substitute for white sugar to lose weight - DNA India

Mikey Moon warns against seeking a quick fix when trying to lose weight

The biggest mistake people make when they start to think about losing weight is to underestimate how long it will take to do properly.

We are so used to getting everything at the snap of our fingers or the touch of a button that the idea of waiting for something seems crazy.

Often weight loss does not happen fast enough for us or as fast as we believe it should.

Thats where fad diets and crash diets step in, offering really fast solutions only to cause problems further along the line.

Sure, the weight goes off quickly but then people return to their old eating habits (actually eating) and pile it back on. This is where the term yoyo dieting comes from.

As a nation, we are no longer focused on what is best for us we are obsessed with what is quickest. We are no longer patient enough to wait for what we really want.

Everything can now be obtained at the click of a button ... except quality weight loss.

Weight loss takes time, its a process you have to learn. Losing weight is not as glamorous as magazines would have us believe its the ticking of multiple boxes along a journey of getting everything right.

Calorie deficits dont sell any more, even though that is the only way to truly lose weight.

Patience is boring, even though it is the only way to get anywhere with your weight loss.

If you think you will lose 10lbs by dieting for two days you have another think coming.

With weight loss it is important to play the long game. Learn everything you can with regards to nutrition, exercise and mindset.

Get the fundamentals right and learn how to utilise them to fit your lifestyle.

Then enjoy benefits for the rest of your life not just for the next four weeks.

Patience is everything. Trust me, its worth waiting for.

Fortitude Fitness is on the Poulton Industrial Estate, Beacon Road. Visit http://www.fortitudefit.co.uk for more details.

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Mikey Moon's health and fitness column: Patience is a virtue - Blackpool Gazette

Ketosis and the keto diet what does it all mean? (Picture: Ella Byworth/Metro.co.uk)

There are certain buzzwords in the fitness world that just baffle us.

We may nod along and pretend we know what they mean in order to save face in front of the protein shake gang, but we are secretly Googling the moment we have a free second.

High on this list of confusing fitness terms is ketosis. 22,340 Brits search for the meaning and benefits of ketosis every month.

If the word itself sounds a bit scarily scientific thats because it is. But, if youre serious about fitness, diet and improving your overall health, it might be useful to know exactly what it means, and if it could be good for you.

Ketosisis essentially a state where the body is using fat as its main fuel. This happens when the body doesnt have enough carbohydrates to use as fuel, and can be intentionally triggered by following a very low carb, ketogenic diet.

With the popularity of the keto diet, there is some confusion about what ketosis is, says MyVitalMetrics founder, Owen Hutchins.

At its most basic, ketosis is the result of burning fat for fuel when the body doesnt have any carbs in the system.

Specifically, when the body burns fat as fuel, as part of that process it creates chemicals called ketone bodies. These ketone bodies are then normally burned in another energy production process which takes some glycogen (stored sugar) and uses it together with the ketones to create more energy.

However, if there is no glycogen available this process cannot be completed, so the ketone bodies remain in the blood and urine. This is ketosis.

There is contrasting evidence about whether ketosis and the keto diet are actually healthy and good for your body. And the one hand, it can help you to maintain a healthy weight, but experts say it is not without its risks.

Doctors say that being in a state of ketosis can help you lose weight, which can be beneficial for preventing all kinds of health problems.

Beyond weight loss, other benefits could include lowering your risk of heart disease, and could be helpful in preventing seizures in epilepsy patients.

However, a recent study branded the diet dangerous and said it was found to weaken the bones of athletes and increase their risk of injury.

Other experts have even warned that a long-term keto diet can damage the heart muscle. And many have suggested that keto is only safe and effective over a short period of time.

Renowned for its ability to source calories from protein and fats, as opposed to carbohydrates and sugars, in a bid to elevate weight loss and boost energy, the state of ketosis has been credited for aiding a range of health problems, nutritionist and founder of Nosh Detox,Geeta Sidhu-Robb, tells Metro.co.uk.

However it is not without its criticism, such as the safe longevity of the method. But what must be said is that the ketogenic diet is most definitely safe and is a viable dieting technique.

Before starting a keto diet its important to do your research of your own body. Its very important to examine your relationship with fats as a traditional ketogenic diet will have lots of them.

Have a meal plan in place and opt for the best quality products, even if this means a spike in the prices bearing in mind the keto diet should not be a long term plan.

Geeta says that theres also another concern with consuming high volumes of meat on this diet.

While the upside of this plan is that people end up eating healthier fats, less sugar and see their insulin levels mellow, it can often mean that people become reliant on saturated animal fats in meat, Geeta tells us.

This is why vegan variations of the keto diet are much healthier options as you still reap the weight and health rewards of a keto diet but avoid the harmful fats in meat, which are hard to avoid when you consider the fact that carbohydrates are almost completely disregarded.

Vegan ketosis will see plant-based healthy nutrients maintained.

The ketogenic diet will see its best rewards when implemented between one and two weeks at a time. It certainly shouldnt be a long duration diet method.

Remember, always talk to your doctor before making any major changes to your diet. Particularly if you have an underlying health condition.

Do you have a story to share? We want to hear from you.

Get in touch: metrolifestyleteam@metro.co.uk.

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What is ketosis - and is it good for your body? - Metro.co.uk

Recently in a post on Instagram, Rebel Wilson announced that she was 3 kilograms (around 6.5 pounds) away from reaching her goal weight. She's openly shared her health journey this year on Instagram, giving her followers insight on all of her goalsand her followers praised those efforts in the comments. Reaching your health goals is certainly exciting for anyone looking to better their health, but how hard is it to manage? Is it really possible to reach and maintain your goal weight?

In order to determine a few healthy habits to maintain your goal weight, we turned to resources from the Center of Disease Control and Prevention (CDC) and the National Institute of Aging (NIA) through the National Institute of Health. These resources gave us a clear picture of what maintaining a healthy weight actually looks like, and their tips are surprisingly easy! Here are a few healthy habits to maintain your goal weight for good, and for more tips, check out our list of 21 Best Healthy Cooking Hacks of All Time.

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Tracking calories or following strict plans can feel difficult over a long period of time. While some nutritionists or health experts say you can relax your dieting efforts after losing the weight, it can be incredibly easy to fall back into old eating habits. Instead of falling back down the rabbit hole, set a meal plan for yourself. Having a plan for your meals not only helps when it's time to shop for groceries, but it also eliminates any temptations you have to snack or overeat while you're at home.

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If you don't have time to plan, or simply feel extra hungry, having healthy snacks and meals stocked can be incredibly helpful. Instead of turning to a bag of potato chips, why not stock your pantry with a few healthier optionslike popcorn, apples, or nuts? If you don't have time for dinner, you could always turn to a few healthier frozen dinners that are easy to pop in the oven when you need something healthy and low effort.

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meal prep healthy lunch ideas and recipes

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Remember, you're worth the extra effort! It may seem tedious to measure out your portions while you're prepping your plate. But after going through all that effort to lose weight, give yourself the same love and attention in the moments afterward as well while maintaining your weight. Here'sWhat the Perfect Food Portion Sizes Actually Look Like.

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Woman with strong muscle arms doing push ups for exercise

The NIA recommends at least 150 minutes of moderately intense physical activity a week. But that doesn't have to be all at once! If you want to go for a 30-minute walk every day, go for it. Prefer a long run or time in the gym or in a workout class? Spend an hour or so in the gym, then enjoy a long run or a workout class on the weekends. There's no specific rulebook on the type of physical activity that you should do. Simply choose something that gets you active and moving, which helps with your overall muscle health and weight management.

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Laughing woman doing yoga

What works for one person in terms of staying healthy doesn't always work for everyone. After spending some time losing the weight, evaluate what did or didn't work for you. Evaluate what times you feel hungry and plan on having a healthy snack at those times. Think about the times of day you're craving something sweet, and choose to have your healthy dessert then instead of indulging on snacks you really don't want. Don't pick up a habit simply because someone else said it worked for them. Figure out what truly works for you and incorporate those healthy patterns in your life. Plus, having healthy patterns can actually assist you in those times of uncertaintylike during holidays or when you're traveling. Get started by trying these30 Healthy Habits Fit People Live By.

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5 Healthy Habits To Maintain Your Goal Weight - Yahoo Canada Shine On

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Fasting is in the news more these days thanks to the popularity of intermittent fasting, which has many vocal supporters and its laundry list of potential benefits, including weight loss, heart health, and even longevity. But what exactly is fasting, and does it deserve all the accolades and health claims?

Fasting is "the voluntary abstinence of some or all caloric foods or beverages for therapeutic, spiritual or political reasons," as one group of researchers in a 2018 BMC Complementary and Alternative Medicine study defined it. The various types of fasting differ mainly in terms of what you canor can'teat and when you can or can't eat it. Each type of fast has its own list of benefits and risks that must be carefully considered based on your underlying health status and goals.

First of all, fasting is literally as old as time, explains intermittent fasting advocate Mark P. Mattson, adjunct professor, neuroscience, Johns Hopkins University School of Medicine, Baltimore. In prehistoric days, our ancestors ate when there was food and essentially fasted when there wasn't, he says. "Our organ systems evolved so they function well on intermittent feedings," says Mattson. "Individuals who weren't able to function when food was scarce, starved and didn't pass their genes on. It was survival of the fittest."

The concept of fasting isn't always centered around weight loss or maintenance. Hunger strikes have long been used as a form of non-violent protest to call attention to perceived wrongdoings of a government, for example. Indian leader Mahatma Gandhi went on hunger strikes for up to three weeks at a time between 1913 and 1948 to protest British rule.

Some religions encourage periods of fasting. Muslims are required to abstain from food and drink from dawn to dusk for 30 days of Ramadan to remind them of the less fortunate and reinforce the need for gratitude. For Yom Kippur, the Jewish faith calls for a fast from sundown until nightfall on the following evening to observe a day of atonement. The Greek Orthodox Christians fast for a total of 180-200 days each year, including Nativity Fast, Lent, and the Assumption; most of these fasts involve giving up meat for specific periods of time. Members of The Church of Jesus Christ of Latter-day Saints, also known as Mormons, typically fast one Sunday each month for up to 24 hours.

Fasting is also part of surgery prep. If you are undergoing surgery or any type of procedure that involves anesthesia, you will be asked to fast. This is to stave off nausea and make sure no food or liquid gets into the lungs. Follow your surgeon's specific instructions on when to stop eating or drinking if you are scheduled for a procedure.

Fasting takes many forms, and some of them fall under the umbrella of intermittent fasting, such as alternate-day fasting, time-restricted eating, and modified fasting. Others are for cleanses or other types of diet plans.

In alternate-day fasting, you eat every other day and consume no or few calories on the days in between. Some alternate-day fasting restricts calories during the week but not on weekends. In one year-long study of 100 women, those in the alternate-day fasting group and those in a daily calorie-restriction group saw similar weight loss benefits,weight maintenance, and heart disease risk factors.

Time-restricted feeding is another type of intermittent fast. It limits the times of the day that you can eat. People who practice time-restricted eating typically eat during an eight to 12-hour daytime window and fast during the remaining 12 to 16 hours. This is sometimes called the 16/8 method. Some fasters opt for the 24-hour fast and don't eat for a full day. It's not a free-for-all during the "on" hours, Mattson explains. Instead, healthy meals and snacks should be consumed during this window. (Here's everything you need to know about the Warrior Diet, a more severe version of time-restricted eating.)

Modified fasts like the 5:2 fast involve eating just 20 to 25 percent of your regular calories on fasting days. For some, this may mean just 500 calories, Mattson explains. The 5:2 fast calls for fasting two days per week and following your usual eating patterns on the other five days of the week. Results of studies are mixed as to whether this way of eating produces weight loss, according to the Academy of Nutrition and Dietetics.

Water-only fasts were promoted as treatment for obesity in the 1960s and 1970s. There are many ways to do a water fast, with the difference being primarily how long you consume only water, with some medically-supervised water fasts lasting up to 10 days. Most water fasts span 24 to 72 hours. Water fasts can be a shock to the system so they often involve some prep work. "The scale will go down, but it's just water weight from dehydration," says Scott Kahan, MD, director, National Center for Weight and Wellness, Washington, D.C.

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Sometimes called a juice cleanse, juice fasts refer to a period of three to 10 days when a person's diet consists mainly of fruit and vegetable juices. These fasts are often referred to as detoxifying and claim to aid weight loss. Will you lose weight on a juice cleanse? Probably, as these cleanses are likely lower in calories than your normal diet. But the risks of juice fasts should not be understated, Kahan warns. Some juices contain spinach which is high in oxalates and can cause painful kidney stones, he says. Other risks include dehydration and electrolyte disturbances, which are marked by fatigue, headache, and other symptoms.

Calorie restriction is a type of fasting, Dr. Kahan says. Caloric restriction fasts involve limiting the number of calories that you consume for specific periods of time. These diets tend to comprise anywhere from 800 to 1,200 calories per day depending on your weight and gender, Dr. Kahan says. "People are treated with meal replacement supplements like bars or shakes that are well balanced with protein, fiber, vitamins, and minerals."

These fasts work, he says. "It has been shown to be safe and really help people take off weight, and even reverse diabetes," he explains. But this is only a short-term fix. "Hopefully you will develop some skills and build some strategies to help you keep the weight off for the longer term," says Dr. Kahan.

Keto diets, extremely low-fat diets, and other eating plans that dramatically reduce or eliminate the amounts of carbs or fatsa.k.a. macronutrientsyou consume are considered a type of fast too, Dr. Kahan says. "Very low-carb or very low-fat diets can work well, but it's really because they provide fewer calories."

While fasting may offer some health benefits, it's not a great idea to jump right in to a fast, warns Dr. Kahan. Regardless of the reason you're considering fasting, it's always a good idea to run it by your doctor first, he says. Here are some of the benefits and concerns with fasting.

This is the hope and promise of intermittent fasting, says Mattson. When your fast, your body uses up the glucose stored on your liver for energy. "Then you start burning fat for energy." This is called ketosis, and it can lead to weight loss. The three-meals-a-day eating pattern and snacks favored by Americans doesn't allow bodies to run through their liver's energy stores and make the switch to fat-burning, he says.

Research shows that intermittent fasting boosts working memory in animals and verbal memory in adult humans, Mattson says. He points to research on 220 healthy, non-obese adults who stayed on a calorie-restricted diet for two years: They showed signs of improved memory in a battery of cognitive tests. Exactly how or even if fasting improves memory is not fully understood, but research is ongoing, he notes.

But likely only in the short term, Dr. Kahan says. If you go back to your normal way of eating after a fast, you're likely to regain some or all of the weight that you lost. A 2017 study in Circulation points out that fasting regimens may result in weight loss for the short term and may lower blood cholesterol levels. The group cautions that there is isn't enough evidence to determine whether it's effective long term.

A lot of the research on fasting has been done with animals and is tough to apply to people. However, there is a growing body of literature on how it affects humans that suggests certain types of fasting may help improve your cholesterol, blood pressure, blood sugar or glucose levels, insulin sensitivity, and other health issues.

It's true, according to two studies presented at the 2019 meeting of the American Heart Association. One study of heart patients included 389 "routine fasters" who had been fasting regularly for at least five years. The routine fasters had a 45 percent reduced risk of dying compared with the non-fasters during the follow-up period. The study was conducted in heart disease patients from Utah and other Rocky Mountain states and included members of The Church of Jesus Christ of Latter-day Saints, also known as Mormons, who typically fast one Sunday each month for up to 24 hours.

A second fasting study of the same group showed routine fasters had a 71 percent lower rate of heart failure than non-fasters. The study was observational so it doesn't prove cause and effect, but fasting could be a marker for an otherwise healthy lifestyle or it could spur other positive changes.

In general, all types of fasting can cause headaches, fainting, weakness, and dehydration. Risks vary based on the type of fast. Certain juice fasts may increase the risk for kidney stones, for example, Dr. Kahan says.

Mattson has been an intermittent faster for decades. "I basically skip breakfast," he says of his time-restricted approach. Meal skipping is considered a form of fasting. "When you first start skipping breakfast, you will be hungry in the morning but in several weeks, you won't be hungry in the morning anymore."

Advocates suggest eating healthy foods before a fast, including fruits, vegetables, and lean protein, and steering clear of foods that are high in sodium, which may cause bloating. When you have completed your fast, gradually reintroduce foods so that you don't overdo it, Dr. Kahan suggests.

For some people who struggle with their weight, the structure provided by certain types of fasts can help them stay the course. "If you have a basic set of rules, such as 'I can only eat from 11 am to 6 pm,' that can be a valuable structure," Dr. Kahan says. "If you can do that reasonably and make healthy choices, you can get benefits." The issues arise when people start to think fasting is magical and that they can eat whatever they want during these hours because their body is a fat-burning machine."

The list of people who should not fast includes anyone under the age of 25, women who are pregnant or breastfeeding, people with diabetes who are taking medication to control their blood sugar, individuals with a seizure disorder, and those who operate heavy machinery on the job. "If you have an eating order, intermittent fasting is not recommended," Dr. Kahan says. "If you have a binge-eating disorder, any type of restrictive eating tends to incite more binging," he says.

The post What Is Fasting? 9 Things Medical Experts Need You to Know appeared first on The Healthy.

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