Introduction Of Ketogenic Diet: A Beginner’s Guide

We’ve been told that a high-fat diet has always been synonymous with weight gain for years, and in some cases, people will do their best to avoid all sources of fat. However, according to research, a different style of dieting claims it can help you lose weight, burn fat, and provide more energy throughout the day. This diet is called the ketogenic or “KETO” diet.

What Is The KETO Diet?

The ketogenic diet is a diet that recommends the opposite of many other traditional diets. Rather than avoiding fatty foods, a low-carb diet utilizes a high amount of unsaturated fats and moderate intakes of saturated fats as a staple.

In addition to high intakes of fat, the keto diet also requires that you remove much of the carbohydrates in your diet and replace them with lean protein sources. A low-carb, keto diet contains approximately 60% of calories from fat, 25% from protein, and 15% from carbohydrates.

Why Try The KETO Diet?

Many of us have been struggling hard to lose weight and effectively live a healthy life with the current foods we’re eating. A low-carb diet may just be the best chance you can make to start losing weight and feeling great.

A ketogenic diet works to induce a state of fat oxidation. This state is called ketosis and will occur when the body has a higher supply of fat and the frequency of meals decreases. Your body will enter a mild starvation or fasting phase. At this time your body can start to utilize stored fat as fuel, effectively burning calories and fat you may have had stored for years.

What To Eat on a KETO Diet?

The keto diet works best when you’re in a moderate fasted state, with high amounts of fat as your primary source of calories.

So what foods are best? The main idea on a keto diet is to eat as few carbs as possible. Of course, you’ll need some carbohydrates in your diet, but avoiding high carbohydrate foods will help you to enter ketosis much more effectively.

Is Keto Right for You?

The ketogenic diet isn’t right for everyone. While many people may benefit, others could struggle with the specific dietary requirements needed to succeed. Chances are, if you’ve been struggling to lose a few pounds, you could use a suitable change to your diet.

A Keto diet will help you to become more conscious of what you’re eating. You can’t eat any junk food on this diet - no desserts, candy, or baked goods. All of them are replaced with whole foods. The weight is sure to drop off if you achieved a state of ketosis.

There are more benefits other than losing pounds, but we don’t want to overwhelm you here with all this information. So for more keto benefits, stay tuned with us!

How These 3 Foods -- Oatmeal, Pumpkin Seeds, And Sprouted Grains -- Boosting Your Nutrition

If you’re looking for some foods that are not only healthy but also tasty and calorie-rich to support your body, you are in the right place. Most people consume the bulk of calories mainly from meat. When we want to switch to a plant-based diet or for whatever reasons that we need to remove the meat from our diet, it’s crucial to fill your calorie needs with foods that are rich in protein and healthy fats.

These 3 foods are high in nutrition and will be a great choice to include when you are turning into a plant-based diet.

Oatmeal

Oatmeal is, perhaps, the king of breakfasts. Vegan or not, it’s beneficial to include oatmeal in your nutrition program. Oatmeal contains a very wide spectrum of amino acids, fiber (both soluble and insoluble), and provides a complex source of carbohydrates.

Oatmeal will help you feel full and refreshed all day long while being super nutritious.

Pumpkin Seeds

Hands down, pumpkin seeds are the most underrated and underutilized food source for anyone looking to grow stronger. Not only are pumpkin seeds super healthy because they’re loaded with good fats and are high in fiber, but they also contain a very impressive spectrum of amino acids.

Pumpkin seeds are especially rich in an amino acid called leucine, which is crucially important in protein signaling after a workout. Pumpkin seeds are nearly 50% protein by weight and 50g/day would provide you with a great source of post-workout protein.

Sprouted Grains

Traditional bread is made from processed flour and processed wheat. To support your health, consider using sprouted grains, instead.

Sprouted grains are unique in the sense that they undergo very little processing and are very dense in calories.

Sprouted grains are created by germinating the plant and consuming it very early on. This leads to a very dense and nutritious punch that also contains a very low glycemic index and better bioavailability.

Include sprouted grains in your grocery list if you are a fan of whole-grain bread and nutritious foods.

Summary

If you are still actively seeking variability in your food choices, you will notice that there is still a huge array of foods you can eat for optimal performance, health, and longevity.

In order to thrive on a plant-based diet, eat these three foods, and continue to actively seek other nutrient-rich sources of protein, carbohydrates, and fats.

Start A Gluten-Free Diet As Simple As Possible

We’ve talked about what is gluten-free foods and why we should give it a try last week. How many of you start to think about it but haven’t really take action on it? Today we’re going to share the simplest process to start a gluten-free diet.

Step One: Remove All Sources Of Gluten From Your Diet

It is important to check labels in order to make sure that you don’t include gluten in your diet. For example, anything that contains wheat contains gluten because gluten is part of wheat. And, many items contain wheat as a filler - even items you wouldn’t expect, such as some ice creams.

The other common sources of gluten are bread, many processed kinds of cereal, cookies, crackers, pancakes, and pasta.

You can find some alternative flours option, such as rice or oat flour in many stores or online retailers If you want to make something that would normally have flour as an ingredient. If you go out to eat, you can avoid gluten by sticking with whole foods, such as meats, fruits, and vegetables, without added sauces.

Step Two: See How You Feel & Keep Going

If you have an issue with gluten, it will only take a few days to notice that you feel better. Assuming a few days without gluten was a positive experience, continue your experiment and see how much better you feel after a week, a month, or longer. Many people are surprised by how much better they feel, both physically and mentally.

A gluten-free diet won’t be of benefit to everyone, but many people will experience benefits by removing gluten from their diet. The chances are the physical and psychological benefits can be seen as significant.

Summary

It’s worth the effort for everyone to try a gluten-free diet for a week. See how you feel and make a knowledgeable decision from there. You might find that giving up gluten is the best thing you’ve ever done for yourself.

3 Reasons To Have Quinoa, So You Can Achieve A Balanced Diet

Quinoa is an ancient, nutrient, and popular grain that does so many benefits to us. It’s showing up in more recipes because it’s healthy, delicious, and has a lot of protein. In fact, there are three main reasons that make it a “superfood”.

1 -  Quinoa Is A Naturally Gluten-Free Food

In the last post, we’ve just mentioned how a gluten-free diet could help you to reduce inflammation and improve your cholesterol levels. Even if you are not with gluten intolerance, it could help you to get rid of a lot of uncomfortable symptoms. Quinoa also contains high protein and calories, which makes it the best choice when you are looking for a gluten-free or vegetarian diet.

2 -  Quinoa Contains A Complete Protein

Quinoa has 15% of protein, 14% of fats, and 71% of calories. It contains nine essential amino acids, which is a complete protein, so it is an easy-to-find option for vegetarians and those who tend to eat less meat person.

You might think that the calories are too high, wouldn’t help you lose weight. However, the fact is that it is a low-GI (glycemic index) food that won’t stimulate the blood pressure as soon as the high-GI food. The key is to control portion size just as you would for rice or pasta.

3 -  Quinoa Has High Nutrient Density

In terms of the minerals, quinoa stands out excellently.  Every 100 grams quinoa has 64mg magnesium(16%DV), 172 mg potassium(5%DV), 1.1 mg zinc(7%)  and 1.5 mg iron(8%). Percent Daily Values (%DV) are for adults or children aged 4 or older and are based on a 2,000 calorie reference diet (Source: NutritionData). Also, quinoa is high in antioxidants, which helps to fight against aging.

Summary

Quinoa is the perfect choice for a gluten-free and plant-based diet, because of the high density of the nutrient contains, such as protein and important minerals.

Quinoa can be used in salads, soups, casseroles, and stir-fry. It can also work well as an alternative to bread crumbs for coating chicken or other foods. Quinoa can brighten any skillet meal that has vegetables and meat.

Introduction Of Gluten-Free Food: One Thing You Should Try At Least One Time

“Gluten-free food.” You must have heard it before but never spend 5 minutes to really understand what it is. However, if you are reading this article, you get the chance to know this thing and have an opportunity to grab the new way of dieting into your life.

You might think that the gluten-free food is just for those poor souls having a serious issue with gluten. Of course that this population doesn’t need to be told about the benefits of a gluten-free diet. The truth is that all of us could benefit from it. Our physical and mental health can be positively impacted as well as the waistline could be improving.

Let us tell you why.

What’s The Problem With Gluten Foods?

Gluten foods are usually processed-food. Processed food sometimes be adding more salt, sugar, and fat to extend their shelf life and to make them more appealing. These could lead to people overeating those ingredients as they were not aware of it.

Foods high in gluten are often high in calories when eaten in typical quantities. How many rolls do you eat on special holidays? How much lasagna do you eat when it’s served for dinner? Foods high in gluten often lead to overeating.

There are many side effects that aren’t as dramatic as those suffered by someone with gluten intolerance. In many people, gluten has been found to cause such issues as Fatigue, Depression, Migraine headaches, Bloating, Skin problems, Abdominal pain, Joint pain, Diarrhea or constipation, and so on.

What’re the benefits of Gluten-Free Foods?

Removing processed carbohydrates and reducing inflammation are the reasons that a diet free of gluten often improves cholesterol levels and reduce inflammation all over your body.

Inflammation is a large part of many disease processes, including heart disease, arthritis pain and joint pain. Basically, anything that reduces inflammation can potentially reduce this kind of pain. So if you suffer from joint pain, removing gluten from your diet is worth a try.

Summary

Gluten causes uncomfortable symptoms in many people that don’t even realize that gluten is the cause. Everyone should give gluten-free dieting a try, even if it’s just for a week. It won’t take long to see significant results if you are sensitive to gluten. At the end of the day, you have nothing to lose! Right?

Foods For Good Mood: Chicken, Green Tea, Fruits, And Vegetables

Last week we talked about Omega-3, fiber, and Carbohydrates. Omega-3 helps protect against depression and can be found in fish and other seafood, walnuts, and so on. Fiber helps slow down the absorption of glucose in the blood to balance the blood sugar level. Carbohydrates help your brain to use tryptophan which can increase the serotonin production that makes you feel joy.

This week, we want to focus on the foods that make you feel great again. Let’s get into it directly.

Chicken

Chicken is a good source of vitamin B12, which is known to have a calming effect. Low levels of vitamin B12 can make you feel moody, tired, and miserable. So, eat more chicken!

Green tea

Green tea contains an antioxidant known as theanine, which acts as a calming agent.

Fruits And Vegetables

Everyone knows that fruits and vegetables are good for them, but there are studies showing that some of them have higher mood-elevating properties than others.

Eat broccoli and leafy green vegetables, such as spinach and kale.

Fruits like oranges, bananas, mangoes, pomegranates, blueberries, and strawberries are very helpful for boosting your mood.

Vitamin D

Ensure you're getting enough vitamin D. In addition to eating the right kinds of foods, you can get vitamin D simply by being exposed to sunlight.

There have been studies showing a link between vitamin D deficiency and mood. Combat a bad mood by eating foods with vitamin D or going for a walk on a nice sunny day.

It might not be possible to know exactly what foods might bring you out of a bad mood on any given day. However, as a rule of thumb, stick to the foods that are known to be healthy, such as lean proteins, fresh fruits, and vegetables, while avoiding unhealthy, processed foods.

How Special Is The Apple?

Last week we talked about how the high soluble fiber could benefit your mood. Apple is one of the best choices that we can find in the grocery store. So we are going to talk more about apples today. We will cover the most popular questions, includes what makes it so special, what kind of apple is great to eat, and how much should we eat per day?

What Makes Apples So Special?

The specific nutrition content of any apple varies from species to species. Generally, however, apples contain a wide variety of vitamins and minerals, great complex carbohydrates, and they’re a very good source of fiber. Every apple (100 grams) contains about 4 grams of this nutrient.

The vitamins and minerals, such as vitamin A and potassium in apples give your body the nutrition it craves to stay in good working order, and the carbohydrates bring you much-needed energy. In particular, though, the fiber in an apple gives it an uncanny ability to help heal the body.

Many of the chronic diseases that we have today revolve around inflammation, whether that is inflammation to the heart (heart disease), inflammation to the arteries, or inflammation to the lungs. Eating a balanced diet that is filled with fiber can be a great way to keep your body in check, limiting inflammation and helping your body to naturally heal.

What's The Best Apple to Eat?

You’ll most likely see many different kinds of apples at your local grocery store. Maybe you’ve tried a couple of different kinds and noticed that you couldn't find one that tastes great and had a wide spectrum of health benefits.

Try Fuji and Pink Lady - these are both tasty, hybrid apples that contain a very nice crunch. More importantly, they’re a great source of fiber and carbohydrates.

How Many Apples Should I Eat?

The age-old proverb says that an apple a day keeps the doctor away - which implies that one apple can help to keep you fit and healthy. But, most dietitians and nutritionists agree that 4-5 servings of fruit and vegetables are essential for health and longevity.

Balancing your diet with more fruit - especially apples - can help to strengthen your health by providing complex carbohydrates with a great source of fiber and a wide variety of vitamins and minerals.

Beat the Blues by Changing Your Diet

We’ve talked about the three pillars health — Sleep, Exercise, and Nutrition. These three pillars not only have an influence on physical health but also mental health. In this article, we are going to focus on how nutrition can help us to have a good mood.

Although it isn’t always advisable to turn to food when you're feeling down, research shows that eating certain foods can have a positive effect on your mood.



Let’s go straight into the foods that could give us a good mood.

Omega-3

Foods with omega-3 fatty acids can help protect against depression. Foods such as fish, flaxseed, and walnuts are a great source of omega-3. There have been studies that suggest omega-3 fatty acids positively affect neurotransmitter pathways.

Fiber

Eating foods rich in soluble fiber can help put you in a better mood. Soluble fiber helps balance blood sugar levels by slowing down the absorption of glucose into the blood. Foods that are good sources of soluble fiber include oatmeal, beans, citrus fruits, peas, strawberries, and apples.

Carbohydrates

Low-carb diets are very popular these days. Therefore, many individuals avoid carbohydrates altogether. However, eating certain kinds of carbohydrates can have many benefits. Avoid simple sugars that are found in sweets and processed foods. However, foods with complex carbohydrates that take longer to break down in the body can be very beneficial.

Carbohydrates help your brain to use tryptophan, an amino acid found in some proteins like turkey. Once tryptophan enters the brain, serotonin production increases. Serotonin is a hormone that elevates your mood. So feel free to enjoy some carbohydrates along with your tryptophan-containing proteins.

Foods Negatively Impact Your Mood

There are some kinds of foods could help us stay away from blue, such as foods that contain Omega-3, fiber, and complex carbohydrates. At the same time, there are some foods that we should avoid in terms of mental health.

1- Avoid sugar and processed foods

Those who turn to food when they’re in a bad mood often eat sweets and other junk food. Simple sugars that are broken down quickly can give you a temporary rush, but you’ll come crashing down as your blood sugar levels drop. Therefore, it’s best to avoid these types of foods.

2- Avoid deep-fried foods

Many deep-fried foods are cooked in oils that are rich in omega-6 fatty acids. Omega-6 fatty acids can block the mood-boosting omega-3 fatty acids.

There are more foods that we can find to help us stay in a good mood, such as chicken, fruits, and vegetables, that we will talk about it another day. For now, we know that finding omega-3 and fibers will help. Also, remember to avoid simple sugars and deep-fried goods.

Keep it in mind and take action!

We’ve talked about overeating last week and mentioned that apples and cayenne pepper are natural appetite suppressants. Have you tried them last week and see if it works for you? Did you try to put a lot of apples on your kitchen table and grab one whenever you want to eat something?

If you feel so much better, that is wonderful! If you are not so into apples and chilies, and that’s fine, we are going to talk two more natural appetite suppressants today.

Ginger

Ginger doesn’t have many calories, but it has a strong, pleasant flavor, and helps you avoid overeating. Also, it is very popular as an addition to meals and teas since it may help you lose weight. It can be added to smoothies, juices, and other beverages. It can also be part of curries or other spicy dishes. You can even eat slices of crystallized ginger.

Ginger has fiber, amino acids, and other nutrients that promote health. It also has anti-inflammatory properties that may reduce the risk of some diseases such as diabetes or cardiovascular issues.

Avocado

If you routinely eat avocado, you may benefit from its monounsaturated fat, which has natural appetite suppressant properties. Avocadoes can make you feel full, so you’re less likely to crave other foods or overeat.

Avocados are a healthy option that has good fats. Although there are many calories and fats in avocados, they are a healthier option than junk food and sugary treats.

Add a slice of avocado to your toast, salads in the morning. You can also add it to smoothies or use it as a base for sauces and dips. You can add avocados to pancake batters, pizzas, omelets, or sandwiches. A slice of avocado on a piece of bread with meat, cheese, and tomato tastes delicious.

Enjoy The Time In Your Kitchen

These four natural food (ginger, avocado, apples, and cayenne pepper) are easy to get and easy to prepare. They also give you a variety of food experiences. They can be eaten directly or made as beverages, seasoning. Don’t you feel excited about turning them into something fantastic and delicious food or drinks? Well, hope we all at least enjoy a good and fun preparing food time.