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Are you attempting to lose weight in order to improve the appearance of your body? Well, one of the main factors that might lead to a number of health issues is being overweight. People consume a lot of sugar and carbohydrates in today's society, which often leads to overeating. However, it contains a number of issues that have the power to ruin anyone's life. It is crucial to keep healthy in order to address this issue.

Click Here and Visit the Protetox Weight Loss Support Website

Protetox living might be the most dependable, natural, and effective weight loss buddy in this situation. According to studies, using this product is a painless way to lose weight in a healthy way. This is a fantastic remedy for those who are struggling with obesity in fat persons. Protetox living may be the best option for you if you also want to lose weight safely. Several topics relating to this fantastic product will be covered in this essay.

What is Protetox?

Protetox is the most efficient weight-loss supplement. You might also think of it as a trustworthy product for weight loss. This fat-burning pill was developed using the ketogenic diet. It is not necessary to follow a healthy diet in order to take this supplement. BHB ketones, which your body makes when it enters ketosis, help to increase fat loss. No matter what diet you follow, your body will continue to burn fat.

Are the ketogenic diets recommended by these supplements effective in real life? How well does it work? Learn more details about this weight-loss supplement. Let's start by concentrating on the key elements of this supplement.

By encouraging fat burning, this weight loss vitamin helps people lose weight quickly. It is regarded as one among the modern era's top fat-burning supplements. This product focuses on all-natural health supplements. Supplements that Promote Weight Loss This supplement gives the body exogenous ketones to help keep and deepen ketosis.

Chemical substance known as ketone is produced by the liver. Ketones are essential to the state of ketosis because they serve as an additional source of energy for different body organs. With this supplement, your body will receive the nutrients it needs to burn fat. You'll experience a rise in energy and a reduction in body fat. Even if you don't consume a ketogenic diet, this pill offers these benefits.

Benefits of Protetox

You will gain a lot of benefits from regular use. The following are some benefits:

Without a prescription, you can buy this supplement directly from the manufacturer's website.

This product is all-natural and has little chance of having negative side effects.

As a result, rapid and significant weight loss is accomplished.

Many claim that it improves their attention span, focus, and mental clarity.

With this supplement, blood glucose levels can be avoided and stabilized.

Numerous heart illnesses can be avoided by improving blood flow.

It is said that you will feel better about your body and yourself.

By enhancing blood flow and nutrient absorption, this supplement says it will boost immunity.

The absence of stimulants in this supplement ensures that you and your family will have a restful night's sleep. As a result, it helps a person relax and get a good night's sleep.

Active Ingredients Used in Protetox

This product contains no chemicals and is made up entirely of natural, tried-and-true ingredients that will never affect your health. The following is a discussion of some of the key components: -

Vitamin D: It increases your stamina, immunity, vitality, and ability to stay active for extended periods of time.

Calcium: This BHB ketone type helps you lose weight quickly by accelerating the process of ketosis in your body.

Oil: powder works to reduce excess body weight and aids in a healthy fat burning process.

Caffeine: It boosts metabolism and aids in the healthy loss of extra body weight.

The development of your muscles is enhanced and your age and joint health are maintained by hydrolyzed collagen.

Magnesium, potassium, brown rice flour, zinc, potassium, and gelatin are among the additional constituents in this mixture. You shouldn't use this recipe if your health is a concern.

What are the Side-effects of this Weight Loss?

There are no adverse effects in taking Protetox as this formula is a clinically tested medication and many doctors endorse it due to its safe operating. This formula is a chemical-free product, and you can test this formula without any hesitation.

This formula is safe till you eat the appropriate dose of this product, and if you consume an excess of it, you will encounter adverse effects. You can confront minor keto symptoms like headache, dizziness, vomiting, and more, and they all will get over within a brief duration.

You must talk with your doctor once before starting utilizing this formula, and you will receive benefits also.

Where to Buy?

You should visit the official website if you're looking for Protetox at a discount. All you have to do is enter the required address information, and then pay online. The order will be in your possession after a few working days. Visit the official website by clicking any link on the page to learn more!

Must-Visit the Official Website of Protetox & Get Extra Discount Price


You can lose weight with Protetox. The metabolic process of converting fat into energy produces ketones as a byproduct. Utilizing both components that promote ketosis and fat loss, this supplement. Additionally, it lessens the unfavorable effects of the keto diet.

Ingredients in this supplement have been shown to reduce body fat. The supplement contains full-spectrum beta-hydroxybutyrate ketones (BHB) ketones, which when ingested cause your body to enter ketosis. The metabolic state of ketosis depends on BHB ketones.

Disclaimer: The views and opinions expressed in the above article are independent professional judgment of the experts and The Tribune does not take any responsibility, in any manner whatsoever, for the accuracy of their views. This should not be considered as a substitute for medical advice. Please consult your physician for more details. Protetox is solely liable for the correctness, reliability of the content and/or compliance of applicable laws. The above is non-editorial content and The Tribune does not vouch, endorse or guarantee any of the above content, nor is it responsible for them in any manner whatsoever. Please take all steps necessary to ascertain that any information and content provided is correct, updated, and verified.

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Protetox (!WARNING) Reviews Shocking Results 100% Safe or Scam & Where to Buy? - The Tribune India

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Sep 4th, 2022 | Filed under Diet Safely

No matter how you slice them, jalapeos add a zip of flavor to any dish. Though low in calories, they contain vitamins A and C and potassium. Many of their health benefits can be attributed to capsaicin, the compound that gives these peppers their heat. It also happens to be a potent antioxidant with anti-inflammatory properties, which may be why eating chili peppers has been linked to lower rates of death from all causes.

Although they are on the lower end of the Scoville scale, the heat index of peppers, jalapeos can still have a bite, and not only if you eat them. Contact with capsaicin can sometimes cause burning of the skin too, so you want to avoid touching your eyes and nose if youve been handling jalapenos, especially the seeds, and wash your hands thoroughly afterward or even wear disposable gloves if youre very sensitive to capsaicin. The seeds and white membrane inside the pepper have the most concentrated capsaicin, so removing them, as shown in the second method below, can temper the heat. If you like it spicy, though, by all means, keep them in your recipe (as in the first method below, for example)!

Here are two ways to cut these spicy peppers.

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How to Cut It: Jalapeo - Everyday Health

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Sep 4th, 2022 | Filed under Diet Safely

Gluten-free is a buzzword you are probably familiar with. A favourite amongst health-conscious folks, gluten-free diets are now considered to be the top choice for meals. While Instagram influencers and celebrities jump on the bandwagon and promote the many benefits of a gluten-free diet, there are questions as to who needs such a diet, is the fad entirely unnecessary, and what exactly are gluten-free foods. However, experts suggest that gluten-free diets are not required for everyone, and the lack of awareness and knowledge about gluten-free diets generates problems.

Several common food items that contain gluten are wheat, semolina, cereals, and other grains. Processed foods such as soya sauce and others also contain traces of gluten. However, how can you safely determine if you should follow a gluten-free diet or not? A study titled Recent strategies for tackling the problems in gluten-free diet and products, published in the National Library of Medicine said that there are still several significant obstacles that you may face if youd like to follow a strict, gluten-free diet. The study mentioned challenges such as limited availability, the high price of products, insufficient labelling, cross-contamination risk, treatment burden, and lack of knowledge and information about celiac disease and about a gluten-free diet.

The same study also mentioned psychological factors in celiac patients- those who develop an autoimmune response to gluten that causes the body to attack the small intestine, leading to stomach ache, gas, indigestion, and in some cases even diarrhea. The adverse effects of a gluten-free diet and quality defects of gluten-free products were also noted as being among the major problems that are faced by celiac patients. However, a study titled Gluten-related illnesses and severe mental disorders: a comprehensive review, stated that there is insufficient evidence to recommend gluten-free diets for populations with psychosis and mood disorders.

In conclusion, experts noted that people who suffer from celiac disease should follow a diet that is not only free of gluten but also healthy to avoid nutrient, vitamins, and minerals deficiencies or excess. However, for people who want to follow a gluten-free diet, the underlying advice is to consult an expert dietician and nutritionist to get a clear diagnosis first.

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Gluten-Free Diet: All You Need To Know About This Popular Health Trend - News18

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Sep 4th, 2022 | Filed under Diet Safely has an extensive editorial partnership with Cleveland Clinic, consistently named as one of the nation's best hospitals in U.S. News & World Report's annual "America's Best Hospitals" survey. Click here to learn more about our health reporting policies.

Taking diet pills, exercising around the clock, engaging in restrictive eating habits and following trendy diets promising to speed up metabolism are just a few of the methods people use to drop weight fast. While a tempting concept, most experts maintain that rapid weight loss is neither healthy nor sustainable, and even somewhat deceiving.

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There is a long and short answer to the question, How much weight can you lose in a week? Sure, if you stop eating altogether and amp up exercise, you can lose up to 30 pounds in a week. How much weight should you aim to lose in a week? The majority of expertsincluding the Centers for Disease Control and Preventionunanimously agree that an average of one to two pounds of weight per week is a healthy weight loss goal. In fact most of them, including Jenna Kilgore, MS, NASM CPT, FNS andNoom Coach, maintain that suddenly losing a lot of weight is less sustainable than slow and steady weight loss.

Dr. Wajahat Mehal, MD, PhD, weight loss expert with Yale Medicine and director of the Weight Loss Program and professor at Yale School of Medicine, suggests looking at the big picture, focusing on how much weight you can lose overall versus how much weight you can lose in a week. Total weight loss with lifestyle intervention is generally 3-4% of starting weight, he explains.

There are a number of factors that contribute to weight loss, which may result in a more rapid or gradual weight loss. Weight loss is a complicated process, kind of like putting a puzzle together, adds Kilgore. In other words, you may be able to lose more or less than the average one to two pounds per week due to these variables. Here's everything you need to know about how to do it safely.

7 variables that contribute to weight loss

1. Body mass

Kilgore explains that someone who is starting off at a higher BMI is more likely to lose more weight in a week than someone with a lower one. Additionally, while science has concluded that muscle doesnt actually weigh more than fat (a pound of muscle weighs the same as a pound of fat) it is denser. This is why most health and fitness experts rely more on body composition measurements than simply the weight on the scale.

2. Water weight

Water weight is more of a sign of quick weight loss than sustained weight loss, explains Gans. Since our body is made up of 60% water it is not uncommon to see weight fluctuations from one to five pounds in a given day. Bottom line: You shouldnt consider water weight loss true weight loss, because it will come back as soon as you hydrate.

When attempting to lose weight, most people focus on calorie intake. While seriously restricting caloric intake will inevitably lead to rapid weight loss, experts suggest taking a more moderate and sustainable approach with your total number of calories consumed per day dependent on how many you burn. For example, a more active person who is regularly exercising needs more calories than someone who is sedentary. However, overall a 500 calorie deficit per day should lead to one pound per week of weight loss, maintains Gans.

A doctor or weight loss expert can help you determine a healthy deficit goal using bioimpedance analysis, or BIA, which uses factors such as your muscle mass and basal metabolic weight to figure out what your caloric deficit should be.

4. Nutrition

When it comes to sustainable weight loss and food, calories arent the only thing that matters. Nutrition is the most important aspect of a healthy weight, stresses Dr. Mehal. Without changing the home food environment it is very difficult to have significant weight loss.

In the Dietary Guidelines for Americans 20202025, the USDA explains that a healthy eating plan is not only one that stays within your daily calorie need but involves fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products, protein-rich food including seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds, and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

5. Movement

Movement is essential in any wellness journey. Finding ways to move throughout the day, whether that be short bursts or longer, more intentional workouts, or both, can have a lot of benefits, says Kilgore. Exercise is very beneficial for health even without weight loss, reminds Dr. Mehal. Not only does it help burn calories, but promotes mental and physical health, releasing feel-good hormones. It can cause a boost of endorphins that can also domino into our other choices too, Kilgore adds.

6. Sleep

When we dont get enough sleep, we may find ourselves hungrier and more often craving our comfort foods, she explains. We also tend to have lower energy, which can impact our daily movement, our motivation, etc. A good nights rest is paramount, especially when working on a weight loss goal."

7. Stress

While stress is normal, too much stress can wreak havoc, specifically on our hormones. A prolonged increase in cortisol is linked to abdominal fat storage, Kilgore explains. Not only can stress affect our hunger and fullness cues which can lead to overeating, it can also result in reaching for those comfort foods and ignoring portion sizes. Chronic stress often shows up as a plateau in progress, she says.

Expert endorsed tips to encourage healthy weight loss

In order to maximize weight loss in the healthiest and most sustainable way possible, follow these expert-endorsed weight loss tips.

Fill up on fiber

Fibrous foods are your friend when it comes to sustainable weight loss, says Gans. Fiber-rich carbs, such as 100% whole grains, fruits and veggies, take longer to digest in the body than refined carbs causing more satiety at mealtimes, she says.

Dont eliminate foods you love

Instead of ditching your favorite foods, Gans suggests modifying them. For example, dont stop eating pasta, and instead try to make it healthier. Swap your go-to huge bowl of fettuccine Alfredo, for a healthier dish with one-cup cooked pasta tossed with sauted spinach and grilled shrimp. Or, instead of eating a whole pizza topped with sausage and pepperoni, limit yourself to two slices with spinach and mushrooms, supplementing it with a large mixed green salad on the side. Want French fries with the burger? Go for it, but perhaps lose the bun, she advises.

Focus on progress, not perfection

Trying to eat healthy 100% of the time is unrealistic and unwarranted, says Gans. Instead, focus on a more realistic and smarter approach, such as making healthy choices 85% of the time, and allowing yourself to indulge in whatever you wish the remaining 15%. Dr. Mehal agrees that mindset is key. Most people have too high expectations and then feel as though they have failed, he states.

Try the plate method

Gans also suggests creating most of your meals with the plate method in mind, filling your dish up with one-half veggies, one-quarter carbohydrate, and the remaining one-quarter protein and a fat serving. By default, your portions will be more in check and the protein and fat will help fill you up, she says.

Stay hydrated

The more water you drink, the less you will eat, maintains Gans. Many times individuals confuse thirst for hunger. Simply try and stay hydrated by drinking more water and/or unsweetened, low-calorie beverages, she suggests.

Focus on the whys of weight loss

Kilgore stresses the importance of staying connected to the whys instead of the hows. Remembering why losing weight or reaching our goals is important can go a long way, she says. Motivation can be fleeting and that is one of the biggest challenges we see. When a motivational low hits, it can be hard to power forward. Learning to navigate those ebbs and flows will be valuable in the long run.

Find a support system

Its so important to have a strong support system to reach your weight loss goals. The process can feel lonely at times, Kilgore explains. She suggests building up a support system of family members, friends, coaches, and anyone who can help provide motivation and accountability.

Bottom line: Weight loss is an individualized journey

Remember that there is not a one-size-fits-all approach to weight loss and how much weight you can lose in a week. Everyones journey to weight loss is their own, notes Kilgore, who recommends keeping the focus on sustainability over speed. "Consistency is a huge factor since this journey can take time and patience to put all of the puzzle pieces together, which can be really mentally trying. Of course, weight loss is not a linear process so pauses, ups, and downs are totally normal along the way! Its important to look for an overall downward trend.


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How Much Weight Can You Actually Lose in a Week? Experts Explainand Give Their Best Tips for Doing It Safely - Henry Herald

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Sep 4th, 2022 | Filed under Diet Safely

Brought to you by: SmartPak

If youre traveling with your horse this summer, theres one hidden danger that you might not have considered: a bout of equine colic. While youre on the road this can be scary, especially if your horse has no history of gastrointestinal upset. Luckily, there are a few precautions you can take to keep your horse safe and make your trip go smoothly.

Plan ahead.

Consider starting your horse on a daily digestive supplement program prior to any travel plans. This can help support healthy hindgut balance through change in your horses routine and environment. Additionally, digestive supplements may help him adapt to feed and forage changes that may come with his travels. SmartPak has several research-supported supplement formulas that help to maintain hindgut health through times of stress, such as traveling and feed changes. Best of all, not only do each of theirColiCare-eligible supplementsgive your horse the best digestion and hindgut support, when you sign up for theColiCare programby ordering an eligible supplement in SmartPaks, you may be eligible for up to $15,000 in colic surgery reimbursement!

Consider bringing your own grain and hay.

Changes in diet, specifically changes in the type of hay and grain youre feeding, are associated with anincreased risk of colic. Bringing your own hay and grain with you can be one may to minimize your horses colic risk on the road.

While youre traveling, you will also want to consider the quality of the pasture where your horse will be staying. Since changing pastures or turning a horse not used to much forage out into a lush pasture can also increase your horses chances of colic, make sure you evaluate the pasture at your destination before turnout. If you suspect a pasture might be too lush for your horse, consider bringing a grazing muzzle or limit his pasture time while youre traveling.

Make sure your horse is drinking enough.

If your horse doesnt drink, hell becomedehydrated.Dry intestines make digestion difficult and can lead to impactions. It goes without saying that horses need access to clean, fresh water at all times So if you cant hang a water bucket safely in your trailer, you should be stopping every 2-4 hours to give your horse water. Sometimes horses dont drink well when they travel, and it becomes necessary to give them an electrolyte. You can also soak their grain, feed soupy mashes, or soak their hay to help increase their water intake.

Have a list of emergency contacts for on the road.

As you plan your route to your final destination, be sure to note veterinarians, large animal hospitals, and other places that would be able to help in case of an emergency. Keep a list of their contact information, the hours they are open, what types of cases they treat, and their physical address.

By taking a few extra precautions, youre ready to hit the road safely. You can enjoy your trip knowing that your proactive approach to colic prevention helps you keep your horse safe, both at home and on the road.

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Sep 4th, 2022 | Filed under Diet Safely

Dietitians can provide great advice when it comes to losing weight, nutritional plans and addressing lifestyles factors about a patients wellness goal.

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In fact, many people turn to dietitians when theyre curious about trying a plant-based, vegan or vegetarian diet. Other folks are looking for low-carb, keto or high-protein diets. And occasionally, some people ask about the fruitarian diet, which involves eating primarily fruits.

But according to registered dietitian Kate Patton, MEd, RD, CSSD, LD, the fruitarian diet is one of the most restrictive diets out there and most importantly, is not often recommended or endorsed.

The fruitarian diet has a big risk of malnourishment, she explains Because of this, the diet is not usually recommended by dietitians because its just not part of a balanced eating plan.

People were likely looking to eat whole, natural foods from the earth, so they turned specifically to fruits. But because of the restriction and malnourishment factor, the diet has (thankfully) decreased in popularity over the years.

Fruits are packed with natural sugar in the form of fructose and many vitamins and antioxidants, including vitamin C and beta-carotene. Some research even shows fruits can reduce the risk of cancer and other chronic diseases.

So generally speaking, eating fruit (in moderation) is healthy for you and its often recommended to increase your intake of whole fruit (but not fruit juice) when youre looking to revamp your diet and eat healthier. Plus, fruit makes a great addition to meals as a natural sweetener and is a good snack to grab instead of chips or cookies.

That being said, even when you consider the benefits of fruit and why it should be included as part of a balanced diet, people should generally keep their fruit intake to no more than 25% to 30% of their diet to avoid nutritional imbalances.

A better dietary approach to being a fruitarian is the Mediterranean diet or a pescatarian diet (which is a vegetarian diet that includes fish). Both include a strong base of fruits and vegetables, along with other plant based foods like nuts, seeds, legumes, plant based oils and whole grains. Both diets limit dairy and sugar.

But what about weight loss on the fruitarian diet?

You might lose weight on the fruitarian diet, but I dont consider this a true benefit, because you are likely losing muscle, says Patton.

Instead, dietitians always recommend choosing an eating style or diet that you can stick with long-term.

Fruit-based diets can be very restrictive and can cause several health problems:

Before you start any new diet or nutrition program, Patton recommends talking with your doctor or meeting with a dietitian to discuss your goals and lifestyle. Together you can craft an eating plan that youre more likely to stick with long-term.

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The Fruitarian Diet: Is It Good or Bad For You? - Cleveland Clinic

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Aug 19th, 2022 | Filed under Diet Safely

Weve discussed how many treats your pet can receive per day and a few human foods that are healthy or harmful for your pet, but Ive seen a few families recently where table scraps or just giving a little bit can add up quite a lot! If youre looking to add a little treat outside your pets meals, need options to give medication or to use as training treats, or are looking for some palatability enhancers to encourage your pet to eat, weve created a larger list of foods that are healthy and relatively low in calories so you can avoid unbalancing your pets diet with too many foods coming from outside their main diet.

How Much is Too Much?

Reminder that your pet should only receive 10% of their daily calories from treats so you dont unbalance their diet! A 10 lb dog or cat has an average daily calorie requirement of 300 calories per day so 10% of that would be a maximum of only 30 calories for treats. For your average 75 lb dog, their average calorie requirements are 1,400 calories per day so that means a maximum of 140 calories for treats. Unsure how much your pet should be getting? Check out this previous post with links to calculators that estimate your pets daily calorie needs, including the maximum number of calories they should be getting from treats.

Food Options and Amounts to Meet 15-20 Calories:

*We strongly recommend weighing these out so you know exactly how much your pet will get and so you dont under or overestimate calories coming from volume measurements!

While these treats may be ok for a healthy pet, these foods may not be appropriate for any pets with a medical condition. Be sure to talk to your veterinarian about appropriate treats if your pet has any medical issues.

Dr. Deborah Linder, a board-certified veterinary nutritionist, is the head of the Tufts Obesity Clinic for Animals and has had articles appear in Eating Well, the Boston Globe, AARP, SHAPE, and XM Sirius Radio Doctor Channel. She has spoken at national and international conferences and a Capitol Hillbriefing, and is an expert in pet obesity, nutrition communication, and in the human-animal bond.

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Treat Options for Dogs and Cats Without Unbalancing Their Diet

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Aug 19th, 2022 | Filed under Diet Safely

Type 2 diabetes is a condition that impacts blood sugar control. A person can manage the condition by following a healthful diet and maintaining a healthy body weight. A ketogenic diet is a high-fat, moderate protein, very low-carbohydrate diet that may help some people in supporting blood sugar.

Some people have suggested that this type of diet might help a person with diabetes, but the American Diabetes Association (ADA) do not recommend any single diet over another.

Every person has different dietary needs. Doctors now individualize diet plans based on current eating habits, preferences, and a target weight or blood sugar level for that person.

Foods containing carbohydrates, such as bread, rice, pasta, milk, and fruit, are the main fuel source for many bodily processes. The body uses insulin to help bring glucose from the blood into the cells for energy.

However, in a person with diabetes, insulin is either absent or does not work properly. This disrupts the bodys ability to use carbohydrates effectively and, in turn, causes sugars to be high in the blood.

If a person eats a high-carb meal, this can lead to a spike in blood glucose, especially in a person with diabetes. Diet is important for both type 1 and type 2 diabetes.

Limiting the intake of carbohydrates is the central concept of the keto diet.

Researchers initially developed and continue to recommend the diet for children with epilepsy. However, some reviews maintain that it might also benefit some people with diabetes.

Some research has suggested that following a ketogenic diet might:

In this article, we look at the possible links between the keto diet and diabetes.

The ketogenic diet severely restricts carbohydrates. It forces the body to break down fats for energy. The process of using fat for energy is called ketosis. It produces a fuel source called ketones.

A ketogenic diet may help some people with type 2 diabetes because it allows the body to maintain glucose levels at a low but healthy level.

The lower intake of carbohydrates in the diet can help to eliminate large spikes in blood sugar, reducing the need for insulin.

Studies on ketogenic diets, including research from 2018, have found that they can be helpful in controlling levels of HbA1c. This refers to the amount of glucose traveling with hemoglobin in the blood over about 3 months.

Ketogenic diets may help reduce blood sugar levels. As such, some people with type 2 diabetes who also follow a ketogenic diet may be able to reduce their need for medication.

However, scientists have warned that those following the ketogenic diet alongside an insulin regimen might have a higher risk of developing hypoglycemia (low blood sugar).

Hypoglycemia occurs when blood sugar levels fall to 70 milligrams per deciliter (mg/dL) or less.

It is best to discuss any diet changes with your doctor while on medication. Not consuming enough carbohydrates can be dangerous when taking certain medications for diabetes.

The ketogenic diet helps the body burn fat. This is beneficial when a person is trying to lose weight, and it may be helpful for people whose excess weight has influenced the development of prediabetes and type 2 diabetes.

Even light-to-moderate weight loss through diet and exercise might support glycemic control, overall well-being, and energy distribution throughout the day in people who have diabetes,

Research has shown that people undertaking a ketogenic diet show an improvement in blood sugar level management and that some have experienced noticeable weight loss.

The ketogenic diet can lead to a variety of other benefits including:

Ketogenic diets are strict, but they can provide ample nutrition when a person follows them closely and is mindful about meeting nutrient needs.

The idea is to stay away from carbohydrate-rich foods that could spike insulin levels. Typically, the carbohydrate intake on a keto diet ranges from 2050 grams (g) per day.

To follow the keto diet, people should try to develop a diet plan in which 10% of the calories come from carbohydrates, 20% come from protein, and 70% come from fat. However, there are different versions of the diet, and proportions vary depending on the type.

They should avoid processed foods and focus instead on natural foods.

A ketogenic diet should consist of the following types of food:

One problem with this diet is that it can be hard to follow in the long term.

Learn about putting together an effective diabetes meal plan here.

The ketogenic diet may be a viable glucose management option for some people with type 2 diabetes.

As the ketogenic diet involves switching to a different source of energy, it can lead to some adverse effects.

The dietary change might cause symptoms that resemble withdrawal from a substance, such as caffeine.

These symptoms may include:

In most instances, the side effects are temporary. People often experience no long-term health problems.

Long-term effects might include the development of kidney stones and an increased risk of bone fractures due to acidosis.

Other complications include the risk of dyslipidemia and a possible increase in hypoglycemic episodes.

Some animal studies have suggested that, since a low-carb diet often involves additional fat, there might be a higher risk of cardiovascular disease (CVD), due to a buildup of fats in the arteries. People with diabetes already have an increased risk of CVD.

Children may also experience stunted growth, due to reduced levels of an insulin-like growth factor that can lead to bone erosion. This can mean weak bones that are highly susceptible to fractures when a person follows the keto diet.

There is a lack of evidence about the long-term safety and effectiveness of the keto diet, and researchers have called for more primary studies and more evidence before recommending this diet.

The ketogenic diet is one of many eating plans that might help people manage their weight.

However, a majority of health professionals do not recommend the keto diet for managing diabetes.

There are many other nutrient-dense diets available that aim to balance carbohydrate, protein, and fat intake, control body weight, and keep blood sugar within a healthful range.

Many of these boast measurable benefits for people with diabetes.

Read about the Atkins diet here.

Critics of the ketogenic diet focus on the adverse effects, including the possibility of kidney damage, CVD, and hypoglycemic episodes.

Maintaining this type of diet can also be difficult on a long-term basis, as it is highly restrictive.

This may lead to weight gain later on, particularly if an individual starts to eat unbalanced levels of carbohydrates once they switch back to a regular diet.

Critics also note that there is no evidence to support the long-term benefits of the keto diet.

Health authorities in the United States do not recommend the keto diet as a way to manage diabetes.

It may be better for people to focus on:

A doctor or dietitian can help an individual choose the plan that best fits their lifestyle. People should find a diet that works for them and makes them feel good.

Discover more resources for living with type 2 diabetes by downloading the free T2D Healthline app. It provides access to expert content on type 2 diabetes and peer support through one-on-one conversations and live group discussions. Download the app for iPhone or Android.

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Does the ketogenic diet work for type 2 diabetes? - Medical News Today

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Aug 19th, 2022 | Filed under Diet Safely

Eating too much sugar may be the most apparent dietary faux pas you can make after all, your body immediately feels the after effects of a sugar rush, and the inevitable dreaded crash that follows. Over time, however, your body may become accustomed to the copious amounts of sugar you consume, maybe without you even realizing it; added sugar has a funny way of sneaking into everyday items that you don't even associate with being sweet. And since items high in added sugar are often lacking nutrients, eating sugary foods can often lead to uncontrolled weight gain over time. Before you know it, you may be unconsciously reaching for sugary sweet treats at the end of every meal (even if you are full!) as a love of sweets turns into an unhealthy sugar habit and extra pounds.

Want to tame your sweet tooth? Join our exclusive GH+ Club to unlock access to Good Housekeeping's 21-day sugar detox plan, which will ease you out of your sugar cravings and help you form a healthy relationship with the sweet stuff.

Stefani Sassos, MS, RD, a registered dietitian within the Good Housekeeping Institute, explains that excessive sugar can spike your blood sugar levels... and then turn into a sudden drop off afterwards. This is why you may feel super fatigued in the moment, or push through a huge mood swing, in any given afternoon. Over the long run, however, eating too much sugar can greatly influence your risk for heart disease and type 2 diabetes, chronic dietary inflammation, and severe fatigue, among other physical risks. "There's a ripple effect on your body, as it can get accustomed to lots of sugar," she adds, citing habits like a daily office donut or sugary sweet coffee drink. "Over time, it becomes this difficult thing to decipher: Am I addicted to this, did I train my body to crave this food?"

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You may believe that cutting out all sugar entirely from your diet is the best solution. Sassos, however, says this isn't the case for those with years of unhealthy sugar habits under their belt: Simply cutting out sugar or cycling through compensatory behaviors (like "running it off" after eating third helpings of dessert) can lead to even more unhealthy eating patterns down the line. Whether you like to call it a detox or think of it more like a "reset," she argues a long term lifestyle change is the surest way to kick the bad habit.

A sugar detox may help you bring your sugar consumption into moderation, away from the levels that average Americans consume in any given day. While Sassos notes that the American Heart Association recommends less than 25g (about six teaspoons) of sugar daily for women, and 36 grams (about nine teaspoons) for men, the organization notes that the average American consumes 77g; an immediate block on all sources of added sugar would be hard to sustain for most anyone, Sassos points out. You'll need to work on reducing your intake slowly,targeting packaged foods that can be swapped with better-for-you alternatives.

It's important to discuss any long-term changes to your diet with your primary healthcare provider before implementing lifestyle changes.

Below, we're exploring the best ways to effectively "reset" your system in the short term, and encouraging more sustainable ways to wean off a sugar habit for those who need long term change.

Discover the root of your endless sweet tooth by adapting your daily routine first; you may find your body responds immediately (goodbye afternoon sugar crashes!) "You want to prioritize food that can anchor sugar in your diet, so that it's not releasing into your blood stream so fast (hence the crashing)," Sassos explains. "Protein and fiber are two things that can help you avoid a sugar rush and crash in a given day, especially if you know you've overdone it... incorporating those two things in your daily routine can stabilize your blood sugar."

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Here are other ways to change your daily habits right now:

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Interested in seeing if cutting back on sugar more drastically may improve your day? A good way to get started, especially for those who have never targeted sugar in their diets before, is following a 7-day program. The experts behind Sugar Shock: The Hidden Sugar in Your Food and 100+ Smart Swaps to Cut Back have crafted a day-by-day guide that won't deprive you of all sugar at once.

You'll focus on targeting bad behaviors and examine the items that you routinely reach for in your kitchen. Each day, you'll focus on pairing back added sugar in your beverages, breakfasts, lunches, and dinners, plus a few smart tips for better snacking moments.

Regardless of whether you follow the book or not, you should reevaluate these staples currently in your diet, among others:

A 7-day plan can help you optimize your diet to be closer to the ADA's recommended daily sugar intake, and also to make better choices after you've eaten too much sugar (it happens!). If you find yourself feeling more energized and better, you may think about a longer diet change in the future Sugar Shock also provides a 21-day meal plan and shopping list. That plan could help you grow into good lifelong diet habits with targeted recipes, meal plans, and shopping lists.

Deciding to do a longer detox or adopting a prolonged low-sugar or no-sugar diet (after speaking with your healthcare provider first) could help you improve your health beyond simply targeting sugar. You may realize that you finally need to correct other lifestyle choices that cause fatigue, like poor sleep hygiene, or even take a look at your hormone levels in a screening with your doctor.

Restructuring your daily meals for longer than a week can help you realize that sugar might not be totally to blame for all of your sluggish behavior. Sassos says making a longer diet change can push you to also prioritize getting enough sleep each night, and also work on ensuring you're properly hydrated each and every day. "Getting enough sleep and drinking enough water are often neglected," Sassos says. "No one prioritizes this in their routine, and yet they're the simplest things that you can do for your body for overall health and to wardoff sugar cravings."

Zee Krstic is the health editor for, where he covers health and nutrition news, decodes diet and fitness trends, and reviews the best products in the wellness aisle. Zee fostered a nutrition background previously as an editor at Cooking Light, and is continually developing his grasp of holistic health through collaboration with leading academic experts and clinical care providers. He has written about food and dining for Time among other publications.

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Aug 19th, 2022 | Filed under Diet Safely

Losing 30 pounds can be challenging and time consuming.

It likely not only involves making dietary and lifestyle adjustments but also carefully modifying your sleep schedule, stress levels, and eating habits.

Still, making a few simple changes in your daily routine can help you lose 30 pounds while improving your overall health.

This article covers some strategies that can help you lose 30 pounds safely.

Whether you want to lose 5 pounds or 30, making a few dietary changes is essential.

Eating fewer calories than you burn each day is key when it comes to weight loss.

Some foods like potato chips, frozen meals, and baked goods pack a high number of calories but lack important nutrients like protein, fiber, vitamins, and minerals.

Loading your plate with low calorie, nutrient-dense foods can help keep you feeling full between meals while reducing your daily calorie intake to promote weight loss.

Fruits, veggies, legumes, whole grains, and lean cuts of meat, fish, and poultry are all great additions to a low calorie diet.

On the other hand, processed foods like chips, crackers, cookies, and convenience meals are typically high in calories and should be limited on a balanced, low calorie diet.

However, be sure to avoid cutting calories too low. Though calorie needs vary based on a number of factors, such as weight, height, gender, and activity level, decreasing your intake too drastically can slow your metabolism and make weight loss more difficult (1, 2).

For long-lasting, sustainable weight loss, try reducing your intake by 500750 calories below your baseline to lose around 12 pounds (0.450.9 kg) per week (3).

Still, its generally recommended that women and men consume at least 1,200 and 1,500 calories, respectively (4).

Processed foods, such as instant noodles, fast food, potato chips, crackers, and pretzels are all high in calories and low in important nutrients.

According to a study in nearly 16,000 adults, consuming higher amounts of processed foods was tied to a higher risk of excess body weight, especially among women (5).

Other processed ingredients like soft drinks are high in added sugar, which can also contribute to weight gain.

In fact, multiple studies have found that an increased intake of sugar-sweetened beverages may be linked to weight gain and obesity (6, 7).

For best results, cut back on beverages like soda, sweetened tea, fruit juice, and sports drinks and opt for water or unsweetened coffee or tea instead.

Adding more protein to your diet is a simple strategy to help speed up weight loss.

According to one small study in 15 people, eating a high protein breakfast reduced levels of ghrelin, the hormone that stimulates feelings of hunger, more effectively than eating a high carb breakfast (8).

Another study in 19 people showed that doubling daily protein intake significantly reduced calorie intake, body weight, and fat mass over 12 weeks (9).

Meat, fish, and poultry are a few high protein foods that can be easily incorporated into a healthy weight loss diet.

Other nutritious sources of protein include eggs, dairy, legumes, tofu, and tempeh.

Fiber, a nutrient almost exclusively found in plant foods, cannot be digested by your body (10).

Soluble fiber, in particular, is a type of fiber found in plant foods that absorbs water and can slow the emptying of the stomach to help keep you feeling full for longer (11).

Soluble fiber can also stabilize your blood sugar levels to prevent spikes and crashes, which could lead to increased hunger (12).

One study in 252 women found that each gram of fiber consumed was associated with 0.5 pounds (0.25 kg) of weight loss and 0.25% less body fat over 20-months (13).

Another recent study in 50 people showed that drinking a high protein, high fiber beverage before meals reduced hunger, the desire to eat, and food intake all of which could be beneficial for weight loss (14).

Fruits, veggies, whole grains, legumes, nuts, and seeds are a few healthy examples of foods that are high in soluble fiber.

Drinking more water is a quick and convenient way to boost weight loss.

In fact, some research suggests that drinking a cup of water before each meal can reduce your calorie intake to increase weight loss.

For instance, one study in 24 adults showed that drinking 17 ounces (500 ml) of water 30 minutes before breakfast decreased total calorie intake by about 13% (15).

Whats more, another study found that drinking 17 ounces (500 ml) of water temporarily increased the number of calories burned by 24% within an hour (16).

Reducing your calorie intake, cutting back on processed foods, eating more protein and fiber, and drinking plenty of water throughout the day can all help you lose 30 pounds.

In addition to switching up your diet, making a few modifications to your lifestyle can also boost weight loss.

Cardio, also known as aerobic exercise, is a type of physical activity that involves increasing your heart rate to burn extra calories.

Fitting some cardio into your routine is essential if youre looking to lose 30 pounds sooner rather than later.

According to one study, participants who did cardio 5 times per week lost up to 11.5 pounds (5.2 kg) over 10 months, even without making any other changes to their diet or daily routine (17).

Ideally, try to squeeze in at least 150300 minutes of cardio per week, or between 2040 minutes per day (18).

Walking, jogging, swimming, biking, hiking, and boxing are a few examples of aerobic exercises that you can add to your routine.

If youre just getting started, be sure to start slowly, set realistic goals for yourself, and increase the frequency and intensity of your workouts gradually to avoid overdoing it.

Resistance training is a type of exercise that uses resistance to contract your muscles and build strength and endurance.

It can be especially beneficial for increasing lean body mass and boosting the number of calories that the body burns at rest, making it easier to lose weight in the long run (19).

In fact, one review found that 10 weeks of resistance training increased lean body mass by 3 pounds (1.4 kg), reduce fat mass by 4 pounds (1.8 kg), and increase metabolism by 7% (20).

Using weight machines, lifting free weights, or doing bodyweight exercises like push-ups, squats, crunches, and planks are all types of resistance training that can be beneficial for weight loss and health.

You may want to consider consulting a certified personal trainer when first starting to ensure that youre practicing proper technique and using equipment safely to prevent injury.

High-intensity interval training, also known as HIIT, is a type of physical activity that involves alternating between bursts of intense exercise and periods of rest to keep your heart rate elevated.

Adding a few sessions of HIIT to your routine each week can be incredibly beneficial when it comes to weight loss.

In one study, participants who did HIIT for 20 minutes 3 times per week experienced significant reductions in belly fat, total fat mass, and body weight after 12 weeks (21).

Plus, another study in nine men found that HIIT burned more calories than other activities like running, biking, and weight training (22).

To get started, try alternating between 2030 seconds of activities like jumping rope, push-ups, high jumps, or burpees with 3040 seconds of rest in between.

Incorporating cardio, resistance training, and HIIT into your routine a few times per week can help promote sustainable weight loss.

Here are a few other tips to help you lose 30 pounds safely:

In addition to diet and exercise, reducing your stress levels, getting plenty of sleep, eating more slowly, avoiding restrictive fad diets, and holding yourself accountable can help you lose 30 pounds.

Several factors, including your starting weight, gender, and age, influence how quickly youre able to lose weight.

Generally, most health experts recommend aiming for about 13 pounds (0.51.4 kg) of weight loss per week, or approximately 1% of your total body weight (33, 34).

Therefore, it may take anywhere from a few weeks to several months to lose 30 pounds safely.

However, keep in mind that weight loss can vary quite a bit from week to week.

To promote long-lasting and sustainable weight loss, its important to stick with any healthy dietary and lifestyle changes even if you hit a plateau.

While the rate at which youre able to lose weight depends on several factors, you should aim to lose around 13 pounds (0.51.4 kg) per week.

When youre just getting started, losing 30 pounds may sound like a major feat.

Yet, making some healthy changes to your daily diet and workout routine can make it much more manageable.

Additionally, implementing a few other simple lifestyle changes can help maximize your results and ensure long-term success.

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Aug 19th, 2022 | Filed under Diet Safely
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