Feb 14, 2020

Keto Diet for Weight Loss

A healthy and balanced weight is the symbol of good health; your eating habits and selection of food play a vital role in maintaining a healthy weight or losing your weight. Although exercise is the another key factor but due to tight and busy life schedules, people often cannot maintain regularity in taking exercise, therefore, in order to fight the epidemic of obesity, from the past few years, low-fat and low-carb high fat diet (Ketogenic or keto diet) plans are in trending to lose weight. Studies showed that low-fat diet plans often did not provide desired results for weigh loss that’s why majority health officials are now recommending low-carb high fat diet plans.



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How effective is Keto diet for weight loss?



Today, Obesity and metabolic disorders have become a matter of concern for majority of world’s population. According to World Health organization report, At least 2.8 million young people die from obesity-related problems each year (1)
While metabolic disorder also affects many people in US, and may cause variety of other health problems.
To fight this, variety of keto diets have come up and some of them are backed by the research.


On the other hand, the medical science also supported the effectiveness of keto diet for weight loss (2) (3) (4)
Keto diet helps you to burn fat, maintaining muscle mass and improves many markers of disease
Ketogenic diet was found superior, even when total calorie intake is compared (5) (6)
Even a study revealed about the people on keto diet, have shed 2.2 times more weight as compared people on low-calorie low-fat diet while improvement in their HDL Cholesterol  and Triglyceride level was also recorded (7)
In another study keto diet was compared with Diabetes UK’s guidelines, it was found that the low-carb group shed 15.2lbs (6.9 kg), while the low-fat group shed only 4.6lbs (2.1kg). (8)
On the other hand, there is a contrast side that is not willing to change their mind, some researchers argue, the results are due to high intake of protein. (9)
 A study revealed that a group of 19 obese adults who spent two weeks in a metabolic ward in highly controlled environment, low-fat diet seemed to be equally as effective as low-carb diet for weight loss.  (10)
However, critics argue that the study period was short and having such a controlled environment is not possible in real life situation.
Another study, on free-living people showed that the low-fat diet is not so effective as compared to keto diet. People lose fat without any controlled and restricted food environment on keto diet; therefore applying keto diet plan to routine life is quite easy.


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Conclusion



Ketogenic diet is an effective diet for weight loss and it is backed by several researches. On the other hand, low-fat diet is only effective in controlled conditions. Therefore, losing weight with Ketogenic diet is a best option for Obese People with free-living life style without the botheration of counting calories


 How keto diet helps to reduce weight?


Keto diet supports weight loss in following ways:-


Reduce hunger and cravings:


Fat and protein lacking diet often causes rise in appetite, consuming sufficient amount of protein controls hunger and craving,  low-carb high fat diet have an ability to reduce hunger and craving for sugary foods, making easier for weight loss and caloric restriction.  (11)

Higher Protein Intake:


Protein is the basic nutrient for weight loss and good-looking body, High protein intake suppresses cravings, optimizes metabolism activity, increases overall daily calorie burning, and speeds up the process of weight loss.

Decreases Insulin Resistance:


Insulin is an essential hormone, produced in our body by the pancreas, and we cannot survive without it, when it is chronically too high in our body, body cells resist accepting it more that is insulin resistance. Insulin resistance often accompanies type 2 diabetes, which is a very common cause of obesity, PCOS (Polycystic Ovary Syndrome) Heart diseases and other metabolic disorders        
Ketogenic diet reduces insulin resistance by restoring normal insulin function (12)
Healthy insulin function fights inflammation while poor insulin function might increase it.

Healthy fat diet:


Keto diet include several healthy fat foods such as avocados, flax seeds, nuts and seeds butters, hemp hearts, olives and olive oil, unrefined coconut oil, fatty fish, cheese, butter and whole eggs, when you consume these healthy fats additionally, they promote HDL cholesterol levels. (13)

Starting keto diet for weight loss:


Starting keto diet plan seem overwhelming, while think about it, but does not have to be difficult. You should focus on these points to get maximum results for weight loss.


Include Veggies:



High fat foods are rich in calories, so base your meal with low-carb veggies to fill your plate, additional intake of low-carb veggies like lettuce, cucumber, cabbage, spinach, avocado, kale, broccoli, green beans, olives, onions, carrots and potatoes  will help you feel full.


Include Low-Carb Foods:



Reducing carbs is a very effective approach for weight loss. It reduces appetite and automatically you consume fewer calories. Studies show that eating low carb diet loses weight two to three times more than a calorie-restricted low fat diet.
 Include high fat-low carb foods like eggs, meat, dairy and sugar free beverages in your diet. Avoid highly processed foods and unhealthy fats. Avoid high sugar foods, like sodas, fruit juices, and chocolate milk; these are the most fattening products we have today.


Drink More Water:



Drinking plenty of water is the simplest way to increase weight loss, doing so can expedite the fat burning rate up to 90 percent. Drinking 8 glasses of water (2 litter approx.) per day can burn about 90 more calories. However, timing is an important factor; drinking water before your meals reduces your hunger and decrease calorie consumption.
Caffeinated beverages such as green tea or coffee are also beneficial. Caffeine content also adds little to boost metabolism.


Conclusion:


Ketogenic diet focuses on low-carb high-fat foods. However, some sources of fat are healthier than others. Sticking to healthier ones would definitely increase chances of weight loss. Another thing is your consistency, Be Consistent and reduce weight slowly and gradually, instead of decreasing pounds drastically and be fat again. Studies also suggest gradual weight loss healthy and long lasting.




References:



2)    Popular weight-loss diets : from evidence to practice  https://www.ncbi.nlm.nih.gov/pubmed/17180148

3)   Beyond weight loss: a review of the therapeutic uses of very low carbohydrate (ketogenic) diets
4)     Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss, a meta-analysis of randomised controlled trials.
5)   Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. https://www.ncbi.nlm.nih.gov/pubmed/18635428
6)      The effects of low-carbohydrate versus conventional weight loss diets in severely obese adults: one-year follow-up of a randomized trial.
7)      A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. https://www.ncbi.nlm.nih.gov/pubmed/12679447
8)      A low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects.
9)      Dietary protein, weight loss and maintenance. https://www.ncbi.nlm.nih.gov/pubmed/19400750  
10)   Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate     Restriction in People with Obesity.  https://www.ncbi.nlm.nih.gov/pubmed/26278052
11)   Effects of a high-protein Ketogenic diet on hunger, appetite, and weight loss in obese men feeding   ad libitum. https://www.ncbi.nlm.nih.gov/pubmed/18175736
12)   The role of skeletal muscle insulin resistance in the pathogenesis of the metabolic syndrome.https://www.ncbi.nlm.nih.gov/pubmed/17640906
13)    The Mediterranean diet: science and practice. https://www.ncbi.nlm.nih.gov/pubmed/16512956



Feb 5, 2020

Protect yourself from Coronavirus


The virus called 2019nCoV have bring havoc in china, killed more than 420 people there till now while more than 20,000 people are effected as it continues to spread outside china.


According to CNN, Coronavirus has been spread in 25 countries and territories since it was first detected in Chines city of “Wuhan” in December last year.
International researchers and companies are racing to develop a vaccine to stop the virus spread.    

What is Coronavirus?



2019nCoV is newly identified virus type of Coronavirus family, the family includes a large number of viruses of which only 7 (including the present type) type of viruses known to affect people.


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Majority of people was effected to this newly virus have suffered from mild fever and expected to make full recovery, Like SARS (An old type of Coronavirus)(1) people effected from present type of Coronavirus are of elderly age. According to CNN report, 80 percent of affected people are above 60 years of age, those have pre-lung related complications and weak or not so healthy immune system.


Symptoms of Coronavirus


It starts with mild fever, followed by dry cough and then, after a few days shortens the breath(2), while some patients need to admit in hospital for treatment. About 1-in-four cases faces severe conditions. Generally, Corona virus infection causes sneezing, runny nose and mild cold ranged from victims with little or no appearing symptoms to severely ill and dying victims.



How is the Coronavirus spread?


As the recent episode of Coronavirus outbreak in Wuhan (China) is a new type of illness, researchers are still evaluating how it spreads from individual to individual, however comparative infections in general spread through cough and sneeze droplets.


When an infected individual coughs or sneezes, they discharge tinny drops of saliva or fluid. These tinny drops may fall on people in the vicinity and can be either breathed in or picked up on the hands and then transferred when someone contacts their face, causing infection. For influenza, some medical guidelines, describe exposure as being less than 6 feet of an infected person, who coughs and sneezes for 10 minutes or longer.


Likewise, infections can also be spread through beads landing on surfaces, such as seats in trains or buses, school desks etc.
    

How deadly is coronavirus


As the latest episode of coronavirus is continuing to cross the international borders with its deadly consequences, more than 20,000 coronavirus cases have been detected as of today,  the main questions arising in everyone’s mind are “how deadly coronavirus is” and “how to contain the coronavirus”.


The epidemic reached its peak in late 2019 and early 2020, when this article was written, according to live dashboard developed by Johns Hopkins University the figure of coronavirus detected cases reached to 20,704, out of which 20,492 cases were detected in mainland China.


427 were dead of those who contracted the infection, so the fatality rate is about 2.07 percent.


The fatality rate is about 4.9 percent in the city of Wuhan, where the virus originated.
According to another coronavirus tracker of same University, revealed 705 people recovered from the disease, giving it a recovery rate of 3.39 percent.


So, compare to SARS, which had a morality rate of 9.6 percent, current 2019h-CoV is much less deadly.


While China National Health Committee also predicting that the fatality rate will likely drop in future, as better treatment, vigilant efforts from International health agencies against the epidemic and advance medical resources would see more people recover.


Where to find Corona Vaccine?


As International researchers and pharmaceutical companies have begun the race to develop a vaccine. But it could take years, for the time being there is no actively working vaccine available. Although experiments are underway and today there is any update about the Coronavirus drug being tested on human for the first time(3). We hope for the good.


WHO response to the Outbreak


As China has declared an emergency, World Health Organization (WHO) also came out with its efforts to keep the people safe and have declared International public health emergency(4), as they did in their initial response to outbreak of swine flu. This act defines the outbreak an event of extraordinary nature, which constitutes health risk to other parts of the World through spread and requires immediate response from International community to safeguard the lives of people living particularly in affected areas and other parts of the World.


In this recent catastrophe, our role as a blogger or content writer, should be to spread authentic and correct information while to limit the spread of misleading information, harmful content and false claims. 


 How to protect yourself and others from Virus infection?


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In accordance with the” WHO guidelines about Novel Coronavirus (2019 nCoV)”(5)


1-    Wash your hands frequently with soap in clean running water.

2-    Cover the mouth and nose with a piece of cloth or tissue at the time of cough or sneezing, than throw out the tissue or piece of cloth in the bin and wash the hands. If you don’t have cloth or tissue around, than cough or sneeze at your and wash your hands immediately.


3-    Using face mask can protects you to some extent by block liquid droplets, however it does not halt smaller aerosol particles, which can pass through its material, in addition, using these masks, also leave the eyes exposed while some viruses infect the person from eyes.

4-  Keep yourself at distance of at least 3 feet from other people affected with coughing, sneezing or fever.


5-    If visiting live market in affected areas, avoid direct contact with animals and surface.

6-    People living in affected areas should avoid eating raw or undercooked animal meat and products, exercise care while handing raw meat, milk or animal organs


7-    If you have returned from affected area and facing high temperature, cough, sore throat, runny nose or difficulty in breathing, do not leave your home with the advice of your doctor.

8-    Seek immediate medical help in case of fever, flue or difficulty in breathing.





References:

(1)  Severe Acute Respiratory Syndrome(SARS), Centre for Disease Control and         Prevention  (CDC)  https://www.cdc.gov/sars/index.html

(2)  2019 Noval Coronavirus Symptoms, Centre for Disease Control and               Prevention(CDC)  https://www.cdc.gov/coronavirus/2019-ncov/about/symptoms.html

(3)  The First Coronavirus drug candidate is set for testing in China                             https://fortune.com/2020/02/03/coronavirus-vaccine-testing-in-china/

(4)    Public Health Emergency, World Health Organization (WHO) Director General’s   Statement. https://www.who.int/dg/speeches/detail/who-director-general-s-statement-on-ihr-emergency-committee-on-novel-coronavirus-(2019-ncov)

(5)  WHO advice for the public about Novel Coronavirus