Possible Side Effects of Keto Diet

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Almost everything you eat, drink, or do produces some effect or reaction, this include keto diet. Before starting a diet or even exercise, be sure to speak with your doctor to see what plan is right for you especially if you have preexisting condition like diabetes and hypertension. Below are possible side effects of keto diet and ways to manage those side effects.

Headaches

headache is a very common side effect with any diet, but it is especially magnified with keto diet due to  the daily low carb intake and dehydration. I personally remembered having massive headache in my first three days on keto diet. I was in nursing school at the time. I told my professor that something was wrong with me and that I needed to go to the emergency room. I went to the emergency room, had a CT of the head done, but nothing was wrong as I was told (after incurring more than 4,000 in emergency bill). I went back home disappointed because I was convince something was wrong. I finally spoke with my friends that were on the same keto diet with me and they told me to just drink water and see what happens. I drank more than 2 liters of water that day my headache disappeared. As a beginner, you might experience headaches, irritability, confusion, and just plain having a feverish feelings, but all these symptoms usually go away after few days. So how do you take care of this headaches? well it is simple, drink enough water. Water is your best friend not just for few days on keto, but the entire time you are on the diet. Do drink at the very least 2,000 liters of water everyday. Water will help prevent dehydration, prevent or minimize the headaches, and keep you feeling full. Next is bad breath.

Just incase you do not know what keto diet is, please read https://weightanddietorg.com/2018/09/06/what-is-keto-diet/

Bad Breath

Yes this is very common with keto diet. How? well low carb diet tends to produce a characteristic fruity mouth odor that some find very unpleasant. Some says the smell reminds them of nail polish remover. This smell is from Acetone, a ketone body. This is a sign that your body a lot of fat and is converting that fat to ketones to fuel your brain because the brain usually uses carb to function. Sometimes this smell can be perceived as body odor as well. Bad breath does not come to stay, it goes away after about 2-3 weeks after the body has adapt. Possible solutions to this problems are very simple, 1. drink plenty of water, 2. Meticulous oral care; brush, swish, and floss at least twice a day, 3. use breath fresher, and in a worst situation, eat a bit more carb.

 

Constipation

Fewer people report issues of constipation when on keto diet, but that’s not to say that it does not exist. When you start feeling like you cannot use the bathroom as often as you use to, it’s time to reevaluate your diet. Most people on keto diet that I know eat lots of protein and fewer vegetable. Eat as much green leafy vegetables as you can to avoid constipation especially during the first 2 weeks. Also, drink adequate amount of water, and exercise more.

 

I will be updating this post as more people report symptoms and side effects that they experience and that you might be experiencing, or just right me or leave me a comment if you have notice any effect on keto diet and I will do my research on it and tell you what I find. There are other side effects associated with keto diet, but so far this are the most commonly reported.

What is Keto Diet?

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What is Keto Diet?

Ketogenic diet is a high-fat, adequate protein, low carbohydrate diet that is use to lose weight, maintain low cholesterol, and reverse diseases like obesity, diabetes, and certain heart conditions. The diet forces the body to burn fats rather that carbohydrates. It is also referred to as low carb-high fat diet. Some people experience an increase in energy when on this diet. It is about eating the food you love in a more with more low carb option. This diet may have benefits against cancer and diabetes due to its low carb content. This diet involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in fat puts your body into a metabolic state known as Ketosis.

How Does it Work?

When you body goes into ketosis, it becomes efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Be careful when on keto diet because it can cause massive reduction in blood sugar and insulin levels for the diabetics. Ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes and other metabolic diseases. In a study conducted, Ketogenic group lost 24.4 pounds (11.1 kg), compared to 15.2 pounds (6.9 kg) in the higher-carb group. Also, 95.2% of the ketogenic group were also able to stop or reduce diabetes medication, compared to 62% in the higher-carb diet. Ketogenic diet can help reduce body cholesterol and blood pressure level, thereby, reducing heart disease. Lower insulin level and eating less sugar or processed foods may help improve acne. Studies find that this diet may help reduce symptoms of Alzheimer, epilepsy, Parkinson disease, and even cancer.

 

Learn How to Pick the Best Pineapple

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Pineapples are perhaps the most extra fruit. They’re covered in spiky hairs and a diamond-shaped pattern, their leaves are so extravagant they’re basically wearing a crown, and they’re bright, and yellow when you cut them open—the definition of doing the most. There’s nothing wrong with this high level of extra (my preferred level, TBH), but it can make it hard to tell which pineapples are good and which aren’t. When there’s so much going on, how are you supposed to know what to look for?

Despite pineapple’s overwhelming exterior, there are a couple really obvious ways to find what you’re looking for. Here, Heith Banowetz, produce team trainer for the Whole Foods Market in Venice, California, tells SELF everything you need to know to pick the absolute best pineapple every time.

First, get to know the different kinds of pineapples.

According to Banowetz, while there are four different varieties of pineapples—Smooth Cayenne, Red Spanish, Queen, and Abacaxi—the only one you’ll really see at the supermarket is Smooth Cayenne. He says the reason for this is because it has a smooth (like its name!) low-fiber texture, and a juicy flavor without a lot of acidity—it’s a crowd pleaser. Plus, he adds, “it also slices and cubes well for consumption.” Basically, it’s perfect for any of your pineapple needs, whether that be blending the fruit into a smoothie, chopping it into a sweet salsa, or cubing it for spicy fruit and meat skewers.

As for those other varieties, Heith says it’s very rare to see them sold at most supermarkets these days, though he does mention that Hawaii Whole Foods locations carry many different kinds. That includes the Sugarloaf, a Kauai-grown pineapple that’s named for its potent sweetness and low acidity. It’s so delicious, you won’t want to do anything but eat it in its natural state.

You can use color to tell if a pineapple is bad.

Banowetz says you’ll want to start your pineapple search by checking out the bottom of the fruit. If it’s green or yellow, it’s worth checking out, but if it’s brown, skip it, he says.

Both green and yellow pineapples can technically be ripe, so you’ll need to rely on your other senses to find a good one.

Unlike a lot of the other fruits and vegetables, if a pineapple is green, that doesn’t necessarily mean it’s unripe, says Banowetz. When pineapples are harvested, he explains, their sugar levels are tested, and if they’re optimal, they’ll be harvested regardless of the exterior color. “There is no reliable link between external color and sweetness,” he says. That means there can be both green and yellow pineapples of equal sweetness at the grocery store.

That makes things a little tricky, especially since we’re used to being told that things that are green are unripe, as is the case for bananas and avocados. So rather than using your eyes to spot a perfect pineapple, you’ll need to use two other senses: smell and touch.

“A ripe pineapple should smell sweet and be firm when squeezed,” Banowetz explains. “Avoid pineapples that are too soft or smell fermented,” in a way like kombucha or beer.

Pineapples don’t get sweeter after they’ve been harvested, but they do get juicier

Pineapples don’t continue to get sweeter when they’ve been picked like peaches or bananas do, Banowetz explains. However, he says they will get softer and juicier the longer they sit on your counter. In general, he says that greener pineapples will be firmer than yellow ones—they’re not riper in terms of sweetness, but they are in terms of texture. So, if you want to eat your pineapple right after you get back from the grocery store, you’ll want to grab one that’s already yellow and soft. If you would rather wait a couple of days, or just aren’t sure when you’re going to use the pineapple, he says you’ll have better luck buying a harder, greener pineapple, because it’ll get softer in a few days, rather than going completely bad like a yellow one might.

 

(via msn..)

 

Benefits of Red Bell Pepper

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lot of people ask me why I use bell peppers with most of my dishes, I tell them what I am about to tell you now.

Bell pepper, specifically the red ones, are excellent source of vitamin A and B, folic acid, fiber, and potassium. Red bell peppers are uniquely richer in beta-carotene and more higher in vitamins as compared to the green bell peppers. One main reason I include red bell peppers in most of my dishes is that they are low in calories and they contain a fat burning capsaicin which aids weight loss. It’s fiber content helps you feel full longer and increases your metabolism. They are also great for diabetics because they are 92% water and low in carbs. This low carb potential makes it an excellent ketogenic complaint food.

Another great benefit of Red bell peppers is that it is rich in carotenoids that helps prevent wrinkles, increases blood circulation to your skin making you look more youthful.

The vibrant color of red bell peppers makes it look appealing and appetizing. This pepper is so flavorful that you’re almost satisfied without other spices.