Best Diets for Good Health

 What are other Best Diets for Good Health?

We have discussed to great length, about keto-diet, its benefits, and its major contributions

for keeping the health in very perfect conditions, now the question is asked, about other

possible good diets, which can provide, great benefits, so let's try to explore all those

diets that can change your life

let's see

                     best diets for good health

How we say that they are the best?

It's not that easy as, everyone trying to support what they think the best, some times, it too

difficult to come to some very exact conclusion as not much data is available, except the

high claims, still some methods have to be drawn, let's see

What we have tried to explore?

-How much it's covered in scientific journals

-What is discussed about them in medical reports

-What is the exact working methodology 

-How best we can adopt them

-What kind of associated side effects and risks

-Who should use them

-What kind of recovery problems

-Economics and availability

these all points are reviewed, and we will brief them to you when we will be discussing

about them in detail, so let's see what diets we have selected for you and also very small 

brief about their possible benefits

let's see

                     the best diet for good health

Mediterranean Diet

This is an unusually very interesting diet, its low in carbohydrates, red meat and fats and

at the same time very rich in vegetables, nuts, and fruits, and it is claimed that it

-can prevent chronic disorders

-increases longevity

-overall promotes healthier lives

DASH diet

This is another very interesting diet, and it is claimed that it

-it prevents blood pressure

-it also prevents and helps diabetics

-it's overall beneficial for heart problems

-overall it promotes healthier lives

Flexitarian Diet

This promotes around vegetables, fruits, and whole grains, it is designed for

benefits such as

-it works for weight loss

-it prevents health problems

-it increases longevity

-overall it promotes healthier lives

WW Diet

Its name itself, which is weight watchers diet, indicates that its more designed 

for weight loss, and contributes to

-it helps you to lose weight

-it's good for dementia

-it's also good for the heart

-it's good in the case of cancer

-overall it promotes healthier lives

Mayo Clinic Diet

It's designed with great effort, and it plays around eating whole food., including

vegetables, fruits, whole grains, healthy fats and strictly limiting the carbohydrates

only to what occurs in fruits

-it helps in reducing the weight

-it controls the blood pressure

-it helps in diabetics

-it's good for diseases

-overall it promotes good health

let's see

                     best diets for good health

MIND diets

Its more or less a combination of  Mediterranean  and dash diets, and that too more

focused on foods that can help and protect brain health, so its more around

leafy greens, nuts, and berries

-it improves brain health

-it improves overall health

-it reduces weight

-it protects the heart

-overall it promotes good health

TLC  Diet

It's a very solid diet plan for heart problems, so as much less fat as possible and

fruits, vegetables, whole grains are key to this diet

-its dedicated diet for heart health

-its control cholesterol

-its reduces blood pressure

-overall it promotes good health

Volumetric Diet

Expert says it's very rich, nutritious and at the same times very safe diet, its

done very scientifically, where food is divided in 4-groups and it has lot of

choices

-very filling

-very good for heart health

-good for diabetics

NORDIC Diet

This is more around food from lakes and seas, and it is very well balanced

with  vegetables, fruits, and whole-grain

- very environment friendly

-very tasty and healthy

-overall it promotes good health

ORNISH Diet

This diet has very severe diet restrictions for fats, because of this its a tough diet

it's very safe and scientific

- it is useful in cancer

-it can help with heart problems

-overall great health benefits

Vegetarian Diet

Its more around vegetables, grains, and dairy products, and totally meatless, it's very

safe and scientific

-very good for the heart

-overall greater health benefits

These are the topmost 11-very popular health diet plan, most of them are very powerful

in protecting from health problems, and providing a very safe scientific basis for

designing a diet plan which can have great overall health benefits

So, this is from this blog, Ketogenic Diet Facts, where we have discussed keto-diet

its benefits and how to go for that diet, now we are going to provide you some other types

of diets which can help you in not only reducing some weight but enough in protecting

from health problems, in coming months we will cover each of them in detail, so that

you can get some benefits, from them

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The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

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-

Ketogenic Diet and Weight Loss

How ketogenic diet works for weight loss?

Obesity and higher weight is today's most common problems, we don't call them diseases but

it is true that they only invite more problems in later stages so, something has to be done

A large population about more than 15 % are affected by this obesity and this percentage is only

increasing, still, more worrying phenomena is that although a large percentage of the population

is not obese but shows signs of more weight

Obesity and more weight both invite the major risk of developing  health issues in later stages

most of them are part of metabolic abnormalities, and some of them are

diabetics-type-2

high blood pressure

high ratio of waist to hip, more belly fat

high bad cholesterol, LDL

And today most of the population has these common signs, so this is becoming almost

anybody's problem

let's see

ketogenic-diet,weight loss                                

What we have from a ketogenic diet?

After the discovery of the ketogenic diet, the whole thinking process is now changed, and now

the ketogenic diet is considered as a major tool to address this problem worldwide,  Lot of

variations have been tried keeping one thing most common and that is very low quantities 

of carbohydrates and almost all kind of trials given a strong indication that it works, and 

today ketogenic diet is considered the most powerful tool to manage these problems,(1),(2)

How it works?

Body to work very efficiently, the brain needs a very steady supply of glucose that too about

120 grams per day, as it has no storage place, its mostly kept in the liver, which feeds the brain

During fasting or if we take a very low carbohydrate diet as is the case with the ketogenic diet 

then what happens,(3),(4)

-first brain picks up all the glucose present in the liver

-in the next step, it starts breaking down in muscles for glucose release

-this all takes place in almost 3-to-4 -days time, by this time most of the stored glucose gets

 depleted, and also it reduces the supply of insulin in any way it's not needed

-now body tries to use some other material instead of glucose and it chooses fats because

  they are available in good amounts

-now liver start turning fat to ketone bodies, which start becoming fuel sources rather than

 glucose

let's see

                                ketogenic diet and weight loss

What is the research data about the ketogenic diet on weight loss?

Research studies indicate that it may help to lose fat, but at the same time preserve 

muscle mass one study persons, who were on a ketogenic diet lost 2.2 times weight

than those who were on low calorie, low-fat diet, a standard diet

In very striking finding it was found that those on low carbohydrate diet lost about 6,9 kgs

weight, while those on low-fat standard diet only lost 2.1 kg in 3 -months of time, it means

this ketogenic diet is about 3-times more effective than another type of diet

In another study it is proved that ketogenic diet definitely make a great impact on two

very important factors

-reduction in appetite

-reduction in food intake

So what, are the facts in nutshell?

1, First the ketogenic diet works and works very well

2, It's very filling, and you need not worry about hunger

So. how really a ketogenic diet works for the reduction of weight?

This is a question very often asked even by experts, so it becomes very important

to address this question, let's see what research says

Ketogenic Diet works, because of---

1, It forces the body to burn more fat only

    Several very important studies indicated that the ketogenic diet burns fat, even you

    not indulging any kind of activity, and this is a very interesting factor in the favor of

    the ketogenic diet, that it works even if you don't do any exercise

2, It forces the body not to store fat in the body

   This is another very interesting finding where ketogenic diet practically forces the body

   not to convert sugar into fats, a process called LIPOGENESIS, where sugar is converted

   to fats and then it is stored in many parts of the body, that's why body start looking very

   obese, and its start of OBESITY

3, It suppresses appetite or reduces hunger

    Some times this single factor is so powerful, and it makes a person to eat and eat, it

    has been reported that ketogenic diet really help in this case, it reduces appetite and

    reduces hunger

4, It increases GLUCONEOGENESIS in the body

    It's a process where fats and proteins both utilized as fuel by the body, and in this

    process body may burn many additional calories each day, and this is what happens

    if somebody takes a ketogenic diet and ketosis develops

5, It increases higher protein intake by the body

    The ketogenic diet is designed in such a way that protein is on the high sides, as we

    all know the increase in protein also increases the weight loss, which also partially may

    be happening

6, It increases the insulin sensitivity in the body

   This is the factor that turns the ketogenic diet into a most favorable diet even for those

   who are suffering from diabetics, research studies indicate that it very drastically

   improve insulin sensitivity, in most cases, it restores normal insulin function

let's see

                                 ketogenic diet and weight loss

What can be the bottleneck in weight loss from a ketogenic diet?

1, First of all, you can't force the body to be under ketosis for a very long time, which means it

    is difficult to be on a ketogenic diet for a long time, most people opt for a duration

    of 3-to-6- months only, so all said and done it has only limited scope

2, It's very important to ensure that all the needs of the body for vitamins, minerals, calories

    must be fulfilled while you are on a ketogenic diet, to avoid any undesired  problems

3, In the cases, if you have diabetics its most important to monitor blood sugar and also

    blood ketones, and at the same time your doctor must be informed about this

Who, should not try a ketogenic diet?

Whatever type of diet it is, it can not be taken as granted that it will be suitable for each

and everyone, a lot depends on so many factors, like geans, body types, lifestyles, tastebuds

personal preference and in the last health conditions, although it's most suitable to those

people who are turning towards obesity or who have the possibility of developing some

kind of metabolic syndrome, but still some may possibly not go for the ketogenic diet 

option and some of these cases are

-pancreatic problems

-liver problems

-carnitine deficiency

-porphyrias disorder

-pyruvate kinase deficiency

-disorder related to fat metabolism

So, where do we stand?

If we see from ketogenic diet facts point of view, the ketogenic diet is the most power full

tool to correct body problems, it not only magic as for as weight loss is concerned but

it's great to make the body come to a very correct shape and form, and overall it helps

-it reduces weight

-it reduces belly fat

-it reduces high blood pressure

-it reduces bad LDL, cholesterol

-it reduces blood sugar

so, what you are waiting for, why not give it a try at least for 3-months if not more, we can 

assure you one part that it will restore your body

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The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

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Ketogenic Diet and Exercise

 What kind of exercises are required with Ketogenic Diet?

This is a very standard question asked again and again that what type of exercises are very

beneficial and what type of exercises we must avoid, although on this not much research data 

is available, most of it is an opinion from experts, so let's see what expert recommends and  

that too why

What research findings say?

There is a lot of controversies, some experts are in view that this fat-burning in ketosis, by using

a ketogenic diet can enhance endurance also but some other experts  are in view that already

it is draining energy or energy levels, how then it can make muscle to grow, maybe it's correct

so let's see whatever research information we have that it concludes,(1),(2),(3)

-one research study clearly proves that ketosis  improves physical endurance, because the body

 ability to burn fat now

but what happens in this research study the ketone body was introduced by supplements not

by ketogenic diet

-another set of research studies also pinpoints that a ketogenic diet for 12 weeks provides

 improved performance

- there are also a set of research findings that is very negative and says it does not favor

  in an increase of endurance

                          

Does exercise accelerate fat burning?

There are a number of research findings that indicates that it really works, exercise really

helps in fat burning

                                                ketogenic diet, exercise to avoid

Does exercise help in muscle recovery?

A number of studies have proven that a ketogenic diet contributes to speed up the process

of muscle recovery, which happens after exercise

Does exercise create any drawbacks or any negative impacts?

Up to now, we were looking at potential benefits of exercise during a ketogenic diet, but apart

from benefits, there are some negative impacts that we must be aware of 

Exercise during a ketogenic diet may reduce energy levels

Research study indicates, in the beginning, the reduction in energy levels are quite significant

which slowly tries to make up as the days pass

Exercise during a ketogenic diet can impair muscle growth

what research finding indicates that maintaining muscle mass is ok, but if you are looking for

increase in muscle mass, its really difficult situation

So, what can be the best exercise when we are in ketosis?

-very low intensity, very steady activities are only required, what does it mean, it 

 means jogging, biking, rowing, and yoga you can think of as best possible exercises

So, what exercises we should avoid?

- very high-intensity exercises or activities we must avoid are, boxing, swimming,

  sprinting, jumping ropes, etc

let's see

                                     ketogenic diet and exercises

So, what we have to say from Ketogenic Diet Facts, as you have already seen there

more research studies are required but one thing is very clear, that exercise can boost

fat burning might contribute to muscle recovery, even enhance endurance but at the

same times it reduces energy levels, also do not help in muscle growth, so we have to

take more causes approach

-only stick to low-intensity activities don't indulge in high-intensity exercises and workouts

 this can help you for getting maximum benefits from a ketogenic diet

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The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Ketogenic Diet, micronutrients

What we should do for managing micronutrients in a ketogenic diet?

This is really a very important key issue, as most of the diet does not have fruits it can rise to

 a situation where some nutrients can fall short, and later it can lead to health issues, so what

 should be done we are referring to three main groups

vitamins, mainly vitamin-B group and vitamin-D

minerals, mainly potassium, calcium, magnesium, zinc, iron

trace elements, main selenium

let's see

                               ketogenic diet and micronutrients

we have to be watchful that supply of these should be maintained

particularly this becomes most important if children are taking this ketogenic diet, they are very 

sensitive for micronutrient  balance, if necessary the blood analysis can be used for monitoring

if any deficiency is occurring,(1),(2)

There is one more problem because we are using a lot of fats, there is a possibility that in some

cases vitamin-A and -E, can become more this unbalance can cause some problems so watchful

for this also,(3),(4)

let's see

                                      ketogenic diet and vitamins, for details, click on the image

What are the recommendations?

The Dietary Reference Intakes, in short DRI, which is published by the Institute of Medicine, US,

and their data of standard requirements is taken as governing platform, and 24 very important

micronutrients were evaluated and these are, analyzed after taking a ketogenic diet, and what is found

is just alarming, and this is research data

-in total 24 key micronutrients, 19 are found to be less than DRI levels

-in these 19 at least 11 are found to be less than 50% of DRI levels, and these are

 thiamine, folate,pantothenic acid,calcium,copper,iron,magnesium,manganese,molybdenum,

 selenium, and zinc

-both omega acids are also found to be less than DRI levels,omega-3 is 11%and omega-6 is

  70% less in DRI recommended levels

What are DRI recommended levels?

Nutrients             unit                  DRI             amounts observed      % DRI

Thiamine               mg                    0.6                      0.3                        50

Folate                    ucg                   200                      50                         25

Pantothenic acid   mg                    3.0                       1.2                        40

Calcium                mg                    800                      152                       19

Copper                  ucg                   440                      119                        27

Iron                       mg                    10                         2                           20

Magnesium           mg                    130                       52                        40

Manganese            mg                    1.5                       0.2                        13

Molybdenum        ucg                    22                         10                        45

Selenium               ucg                    30                         26                        47

Zinc                       mg                    5                           2.6                       50    

This research study is done by taking into account the 1250 calories per day, for children's age 5

let's see

                      ketogenic diet and minerals and rare elements, for details, click on the image

 How to manage micronutrients?

Micronutrients are very easily available, some times in capsule, tablet, or liquids forms, and the 

smallest doses should be taken along with a ketogenic diet.

So, from ketogenic diet facts, this is a very important fact that if we are going to start ketogenic

diet, make sure to take some smallest doses of micronutrients because deficiencies can often

occur and it should be prevented at the earliest,(5)

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The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Ketogenic Diet and EFA

How essential fatty acids, EFA, works as a supplement in a ketogenic diet?

This is also a part of new trends where EFA are used along with the ketogenic diet to create

fast and better ketosis, we will discuss all this, and facts that how much it is really

effective

What are essential fatty acids, EFA?

It's part of a major polyunsaturated fatty acid group called by the general name, PUFA, and

they occur in most of the edible oils, some times oils are commercially promoted by PUFA

percentage, or in other words contents

This, EFA which is also a part of PUFA can be generally of two varieties, based on their

chemical structure and these are

OMEGA-3 ACIDS, where the double bond is at n-3 position

OMEGA-6 ACIDS. where the double bond is at n-6 position

And further, these two families have a lot of sub candidates, in very brief we are discussing

about them, although the body can not make these acids by itself, and the body has to entirely

depend on food what we eat for them, but once these acids go to the body, the body converts

them to more bioactive materials and some of them are again acids, lets follow,(1)

main essential omega-3 acid is alpha-linolenic acid, ALA

main essential omega-6 acid is linoleic acid, LA

Here, ALA is more important for us and the body converts it to still longer chain omega-3

acids and these are,(2)

From, ALA

eicosapentaenoic acid,EPA

docosahexaenoic acid,DHA

In a very similar way body also converts, LA to long-chain omega-6 acids and they are

From LA

gama-linolenic acid, GLA

dihomogama-linolenic acid,DGLA

arachidonic acid, AA

What is the role of these acids?

Without going to too many details, which can be confusing, let's come to the point, that 

what is most important to the body, the body converts them, particularly, AA, EPA, and DGLA or

 you can say use them for the synthesis of biomolecules called,(3)

 EICOSANOIDS

these are very complex signaling molecules and through them, the body controls a lot of

very important functions of the body such as immunity, inflammation, any inbalance

of these acids can increase the risk for cancer, heart diseases, osteoporosis, and other

inflammatory disorders,(4)

Where these acids occur?

We are trying to provide you main food sources list in a very condensed way

EFA                 Food Sources

Omega-3

ALA                 flaxseed, linseed, hemp seed, walnut oils, leafy greens

EPA                  fish oil supplements

DHA                 fish oil supplements 

Omega-6

LA                     sunflower, safflower, corn, cottonseed, soybeans oils

GLA                  evening primrose, borage seed, blackcurrant oils, sesame, nuts

AA                     meat, eggs

there should not be any doubt the richest source of omega-3 is linseed or flaxseed

where 50% oil is omega-3, it has a ratio of 0.3:1 for omega-6: omega-3

let's see

                                         ketogenic diet and EFA

What is a recommendation for, EFA?

A healthy diet should have a mixture of omega acids where  omega-6 should be 

2-to-4 times more than omega-3, but what exactly happens in the western food

this ratio is now almost very different, here omega-6 is 15-to -20 times more then

omega-3, this ratio is an unbalanced ratio, in medical terms

What exactly we should do for a ketogenic diet?

We are anyway using polyunsaturated oils, PUFA, as a cooking media, they are

a very rich source for omega-6, but what about omega-3, from where it can come so

best way to use at least small amounts of omega-3 oils also, it means to make sure

to incorporate flaxseed oil in very small amounts, 3-to-4 ml per day in your

cooking media, now these oils should be used as supplements, not as a fat required

in the ketogenic diet.

So, where do we stand on this EFA?

We think a very proper balance in omega-6 and omega-3 is required for the body to function

in a very proper way, all care should be taken, while deciding on a ketogenic diet if necessary

an addition of  about 3 ml of flaxseed oil, should be taken care of, this is what we can say a very

important fact from ketogenic diet facts

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The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Ketogenic diet and carnitine

 How carnitine is helpful in a ketogenic diet?

This is also a part of a new trend where supplement carnitine is used along with ketogenic diet

so what is this all about. and how it works, we will discuss this all here, so first of all

What is carnitine?

Carnitine is one type of amino acid which body makes itself when it is needed, now this term

carnitine is used in general for three compounds, the most important are

L-Carnitine

Acetal-L-Carnitine

Propionyl-L-Carnitine

What food provides carnitine?

Only L-Carnitine occurs in nature, and that too mostly in  meat, fish, chickens some minor

amounts in dairy products such as cheese, milk, and also micro amounts in asparagus

Acetal-and Propionyl-L-carnitine does not occur in foods they are made in labs by

chemical synthesis, even to that matter L-Carnitine, today is mostly made in labs by

fermentation process

How carnitine works?

Carnitine is a very important product as for as its functional importance is concerned, it has

a very key role in energy production, it controls, regulates fats burning to energy and that's

why it's present in almost all cells in the body, its second role is to remove all types of toxic

compounds formed in the body in other words it prevents the accumulation of toxic 

compounds in the body because of its major function as fat-burning, it becomes very

important for the ketogenic diet, as ketogenic diet there are very small amounts of

carbohydrates and the whole diet depends on the theory that fat will burn

and provide energy,(1),(2)

Which form is more useful?

In all above three forms, the Acetyl-L-Carnitine is the most used form, research data indicates

that this form get absorb better in the small intestine than other forms so it is at present the most promoted form particularly for weight loss,(3)

Why carnitine for a ketogenic diet?

This question becomes very important as one side we say that body makes its own carnitine

for its needs then why we need this supplement for the ketogenic diet, although there is no

 research data on this but what expert says that because of high fats,70% in the ketogenic diet

 is used and we want this fat to produce energy, which requires more carnitine, to get it through,

 that means more load on carnitine performance, as the body does not have enough, it is better

 if it can be introduced from outside, and that's what we are planning to do,(4)

let's see

                                     ketogenic diet and carnitine

If we don't introduce from outside what can happen?

There is a possibility that the effects of ketogenic-diet get slow down

There is also a possibility of depletion of carnitine in the body from all those places where it is

stored, mainly in muscles, that can not be called as very healthy happening its risk factor

So, the best choice is that you must take carnitine along with a ketogenic diet

How much we should use carnitine along with a ketogenic diet?

Although we don't have good research data what experts say

A starting dose of 10mg per kg body weight, in four divided doses, 

can be increased up to 50mg per kg body weight

In children's don't give more than 50mg per kg body weight per day

What are the side effects or some negative points about this carnitine use?

Research indicates that people took 3 -gram per day for up to 21 days, without experiencing

any kind of negative effects, overtimes uses of high doses can increase TMAO, its trimethyl

amine oxide, this is reported to be linked with increased risk of atherosclerosis, a type of

disorder related to arteries

So better don't go for more than 2 gram per day, keep on the very safe side

Is carnitine is helpful in some other health conditions?

Carnitine is very useful in a lot of other health conditions apart from weight loss and some

very important areas are

-its helpful in type-2 diabetics

-its helpful in exercise performance

-its helpful in heart health

-its work as nootropics, means helpful for brain functions

we are not going into details, if you want to know more about carnitine then you are invited

to visit our other blog About Nootropics

So, where do we stand?

We have provided here all the facts about carnitine, and from Ketogenic Diet Facts point

of view, carnitine is something we have to take along with the ketogenic diet, without this

ketosis may be slow and also to cover the risk happening because of carnitine depleting

in the body, go very safe, just take at least  one gram per day

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The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

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-

 

Ketogenic diet and whey

Why whey is used as a supplement in the ketogenic diet?

Now this is another trend, where whey is used along with ketogenic diet, so let's try to

understand that why whey is getting so much importance, first of all 

What is whey?

Whey is a byproduct of the manufacture of cheese and casein, its liquid which is dried as

whey powder, commercially it is offered as powder form, cow milk has about 20% whey

protein and 80% casein in total protein, so its available in good quantities, and this whey

is major ingredient of most of the protein powders,(1),(2)

Whey is also very important because it is very rich in branched-chain amino acids,(BCAA), which

are very essential for muscle growth and repair, so this BCAA is used in almost all formulations

meant for bodybuilding, and muscle strength almost a very powerful tool for sportsmen and women.

What is there in whey?

So one thing it's rich in BCAA apart from this what it has .lets see

whey liquid, 100 gram in amounts, daily values on the basis of 2000 calories diet

ingredients                                             daily value

Calories..........................27

Fat.............        .............0.2 gram            1%

Proteins.......       ............0.9 gram            1%

Sodium......................... ..54 mg                2%

Potassium......................161 mg               4%

so it's very rich in fats and protein both, so it becomes a very important obvious

the choice to incorporate in any kind of ketogenic diet,(3),(4)

Types of whey protein products

Whey protein, as such and derived preparations, are offered in the market, it's very important

 to understand, what exactly they are and how they differ from each other they are

whey protein concentrate,(WPC)

whey protein isolate, (WPI)

whey protein hydrolysate,(WPH)

let's see

                                         ketogenic diet and whey

Whey protein concentrate,(WPC)

Its most commonly available grade, and also a more cheap variety, and let's understand

what it is. basically, whey comes as a liquid form from cheese and yogurt production

plants, this very dilute liquid, is concentrated and dried in powder form, and this

powder straightway sold as whey protein concentrate or WPC, normally it has

protein..........        ..............   .80%

carbohydrates and fats.........20%

lactose..............up to...............3.5 gram

Whey protein isolates,(WPI)

This is the next variety which available after concentrate, so what it is, here some additional

process steps are used to reduce the fats and carbohydrate contents, and of course, it is

more expensive than concentrate, and as it has very low lactose contents, because of that

it's also suitable for those who have lactose intolerance problem and usually, it has

protein.............................. .90%

carbohydrates and fats.....10%

lactose........up to.................1 gram

Whey protein hydrolysate,(WPH)

Here the concentrate or isolates are further subjected to hydrolysis of protein to amino acids

by use of enzymes, this extra process provides a very pure mixture of amino acids and now it

can be more easily absorbed by the gut than in comparison to both concentrates and isolates

so it is more suitable for patients whose gut is not functioning that very well

what exactly is this?

It depends on what type of enzymes, and conditions are used, but in general its mixture of

peptides, and amino acids, very, in general, it exhibits the profile

large peptides.              ..12.80%

di-and tri-peptides.........12.11%

amino acids....................49.06%

How much whey proteins we need per day?

For common men or women, the protein supply comes from the food that we eat and

there is no such requirement for whey protein, but if you are a sports person, or you

want to lose some extra pounds or you are doing exercises and want to perform better, or

you are planning for a ketogenic diet for some time, in all these cases this whey protein is

very handy and very helpful, so how much

one scoop gives 25-gram protein, and what we need is two- or maximum three-scoops per day

in the case of the ketogenic diet, the protein doses should be calculated before use

mostly it is used after exercise or workouts

if you have kidney or liver problems then its better if your doctor is informed

Apart from good and rich protein sources what else it can offer?

It's an interesting product and because of this today it is present in all types of protein powders

used for health purpose, and it offers an enormous amount of health benefits besides the need

for protein, let's follow

It helps in the growth of muscles

As we age the muscles start weakening, this is a part of the aging process and whey proteins

 can provide some help and slows this declining process, and for that matter, whey proteins

 are shown to give better results than other similar proteins such as casein or soy proteins

It helps in lowering blood pressure

Its reported to lower blood pressure, about 4% reduction in systolic blood pressure, in the cases

where whey protein is given, and this effect is because of a bioactive peptide called cytokinins

It helps in type-2 diabetics

Whey proteins increase the levels of insulin and increase the sensitivity of insulin,

and this phenomenon is more in whey proteins in comparison to eggs and fish proteins

even this works if we   take the whey proteins before or along with height carbohydrate diet

and in its overall results, it is shown to moderate blood sugar levels

It reduces inflammation

It reduces C-reactive proteins, CRP, which also acts as a marker for inflammation, and

because of this whey proteins are helpful in all type of chronic inflammations

It is helpful in inflammatory bowel disease

This term is a little general term and it covers Crohn's disease and Ulcerative colitis both

where chronic inflammation in the inner wall of the intestine, or in the digestive tract creates 

problems here whey proteins seem to provide some help

It increases the production of glutathione in the body

Glutathione is a powerful antioxidant that is produced by the body for reducing the oxidative

stress and its production directly depends on an amino acid named cysteine, and that's where

whey plays a key role and increases this which in turn increases glutathione which is a part

of the body defense network

It reduces bad, LDL cholesterol

It seems to work in this area, although results are a little confusing

It increases the feeling of fullness

It gives a feeling of fullness, which means satiety, which we experience after eating food

means it reduces the craving for food or in other words appetite, again here in this case whey

works better than other types of proteins

It works out to be better for weight loss

Whey proteins have shown much more particularly effective, for fat burning in comparison

to almost all other proteins, and that's the reason they are the first choice for someone who is

looking for weight loss

So, what are possible side effects or negative points?

First of all its very safe, you need not use it more because the body can not consume more

protein than what is needed by the body, any excess amounts are not only just waste but

some times can give some undesired side reactions, and invariably they are

nausea,pain,bloating,cramping,flatulence, and diarrhea

if you have a history of lactose intolerance then in that case use WPI and WPH only

and if you have some kind of liver or kidney issues then inform your doctor before

using them

How to use them?

Most of the time the major problem is taste, which is not very good and it often encourages

the users to discontinue, its quite serious problem for many, so what to be done

-try to take it in yogurt, smoothies, or in milk, just add one scoop, 25 gram, to yogurt

and mix it with salt take it

So, where do we stand?

As for as from ketogenic diet facts, point of view, whey proteins are very essential supplements

they make almost everything very easy, and more so if you happen to be a vegetarian, they

are just great, a very simple recipe, cauliflower, fried in coconut oil along with yogurt with

 a scoop of whey powder is more than enough, you just don't need anything more, just try too

 simple and very great ketogenic diets at the same times very tasty, even very healthy persons

 and people with diabetics can try, for changes, you can always add few things such as fried

 peanuts, some greens, some olives to make it extra interesting

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

Ketogenic diet and caffeine

 What is this all about?

We are discussing here the role of caffeine, in the ketogenic diet, what exactly happens, does it

helpful or it has any adverse  effects so let's follow

What is this caffeine?

Who does not know about this, this is available in a lot number of products, today, and also

available in very pure form from any pharma outlet, or online suppliers

-in very pure form  as a powder or tablet

-in energy drinks, such as colas, other caffeinated drinks

-in chocolates, although with a lot of sugars

-in coffee, all types of coffee preparations

-in tea all type of tea, black, brown, green, and also in matcha

So, what it has to offer?

So, what research has to say, a study has been carried out and it shows that caffeine

raises the ketone levels, as caffeine has a lot of other benefits if someone takes it in the form

of coffee or tea, so this research input is good and worth adopting,(1),(2),(3)

What is best if we want to take caffeine?

If you do not want to take caffeine tablet and wants to depend on coffee or tea than first

preference should be matcha, it provides caffeine effect which lasts for 5-to-6 hours while

coffee can give effect which lasts for 2-to-3 hours

If you want to know more about matcha then visit our blog Matcha Facts

If you want to know more about caffeine as such then visit our blog About Nootropics

and that's the reason why we are not again providing the same information and details such

as health benefits here,(4)

let's see

                                      ketogenic diet and caffeine

When to start caffeine with a ketogenic diet?

So the main point, rather a question in any body-mind, that if we are planning to go for

the ketogenic diet, taking caffeine as a tablet form or in the form of coffee to tea, do we

 continue from the beginning or after few days, what can be best for us?

First of making sure that either you can planing to take a tablet or a preparation of coffee or tea

without sugar or milk, no caffeinated drinks, no chocolates, no colas, means it should have any

sugar. now to the second question, there is no research data, to say when to start, but some

experts in the view that first few days,(1-to-2 weeks) its better if it can be avoided or taken in

very fewer amounts, their view is from the fact that caffeine is a very powerful stimulant and

they do not want it to be present when the body is turning to a major change

How much caffeine should be taken?

It's not very clear from research data, but experts recommend about 1-mg per kg body weight

per week levels, while remembering that on average caffeine content is for 240 ml or 8 oz

coffee, brewed.............100-180mg

coffee, instant..............  . 27-73mg

coffee, decaffeinated...   ...3-15mg

black tea......................  .40-120mg

green tea.....................    . 30-50mg

So, where do we stand?

As you see there is not much research information about this that whether we should

take or not take or only very small amounts we should take, the picture is not very clear

what we think from ketogenic diet facts, that at least in the beginning you must avoid and

when ketosis sets nicely then you can think of, taking this that too as many low amounts

as its possible, we know its difficult as almost everyone's morning starts with coffee or tea

but this what we have to conclude

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

The Information Which Can Be Helpful To You

-Your morning starts with COFFEE or TEA, why not just think of starting it

 with MATCHA which is much more healthy, and if you want to know more

 about it, then please visit our blog MATCHA FACTS

-Who does not want to be more smarter, more ahead in completion and

 for all these, you need a sharper brain for all this why not visit our

 blog ABOUT NOOTROPICS

-Very few people aware of the possibility that food what they eat

  every day can create some adverse situation for them, and for this

  why not visit our blog GLUTEN-FREE DIET 

-If you are vegetarian or otherwise if you want to know, that you are getting

 enough protein from the food you are taking every day, then why not visit our

 blog PLANT SOURCE OF PROTEINS

-Hair Fall is a difficult stressful situation, and we are providing

  a best possible solution for this hair fall management, so if you

  are interested, then why not get benefits from our blog 

  HOW TO REDUCE HAIR FALL NATURALLY

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX