8 Myths About Low-Carb Diets You Need to Stop Believing

Carbohydrates have become the outcasts of the food world, cast aside for distorting waistlines and general shape of the human body. We forget that carbohydrates and fiber are also critical components of balanced, necessary for crucial body functions. But this notion is being kicked to the curve due to misinformation leading people astray. Many people across the world become victims of this lies and are punished severely by losing of life or accruing high hospital bills. It is for this reasons that I stress; information is power. Knowledge is power because, based on a good report, we can make informed decisions regarding our health swiftly. Therefore, this article seeks to inform on myths peddled about low carb diets.

Myth #1: You Should Cut All Carbs

Carbohydrates generate energy our bodies use. Current generation vilifies carbohydrates yet without them our bodies lack power. Thus, carbohydrates are difficult to avoid because even vegetables and fruits contain carbohydrates.

Furthermore, the sustainability of the diet myth is impossible in the long term is impossible due to a natural aspect called hunger. It has been proven over time, that refraining from eating a specific food group expose you to diseases and withering of our health. Avoiding carbohydrates, trigger craving of carb richer foods like sweets, pizza, and bread, which are easy to overeat.

Myth #2: Regular Juicing Is Healthy

Enjoying a fruit drink once in a while is a sure way of adding some contents of fresh fruits into our bodies. Many juices have a shortage of protein and fiber but unbelievable amounts of sugar which are a causal factor in developing diabetes and obesity. Juice craze or juice fad is the common term for referring to over emphasis on liquid food, while avoiding solid food, for example, pizza. The phenomenon is slowly losing its pool because people realize that their bodies require no cleansing to lose weight or boost health. We are detoxing automatically, continuously, and daily.

Myth #3: You Should Slash Your Calorie Intake to Lose Weight

Crash dieting, which could be said eating food with calories bellow 1000 calories per day will subsequently fail. Inadequate calorie intake deteriorates your metabolism in the future making you temperamental and exhaust your energy reserves. Counting calories do not work because, calories are created equally, i.e., 50 calories of rice, and 50 calories of meat are the same, but the calories function very differently in our bodies. Our bodies are not mathematically programmed to calculate the number of calories needed or not needed by our bodies. Instead, our body function requires only nutrient-dense foods. Therefore, weight loss is depending on a spectrum of issues such as diet, nutrient quantity, lifestyle, and environment.

It is recommended that you keep your emotions in order. The body store fats as a protective mechanism. Hence, you are advised to live stress-free, and it becomes easy to cut weight.

Myth #4: Your Diet Should Be Low-Fat

A diet low in fat was a fad years ago. People have advanced and learned that consumption of fat does not necessarily fatten you. Fat is a macronutrient our body required in plenty for optimum body functioning. Fats are a secondary source of energy for the body, oil joints and power our brains. Furthermore, when fat is substituted from a product, it is alternated with sugar to cover change in feel and taste. Avocados, olive oil, and nuts are good producers of natural body oil. Coffee has also seen to increase metabolism and help in weight loss. For an excellent cup of coffee get Baratza in Saudi Arabia at an affordable price.

Myth #5: Low Carb Diets Lead to Vitamin and Mineral Deficiencies

The assertions low carb consumption causes mineral and vitamin deficiencies originates from the evasion of starchy carbohydrates and grains. Nonetheless, nutrients offered by these nutrients are not unique in any way. The clear fact is that mineral and vitamin deficiencies stem on a low carb, low fat, and vegan diets. Nutrient density is dependent on the general nutrition and the specific foods consumed.

Myth #6: You Should Not Eat After 6 P.M.

One of the most obscene tips anyone has ever given me is to deter eating after 6 p.m. Barring eating after 6 p.m. is a baseless fact and impractical. For a person who stays awake for a long time while consuming indecent amounts of calories mindlessly while watching a movie, this rule applies to them. Busy work plans, restrict eating before 6 p.m. Practicing this act is therefore unrealistic because going to bed on an empty stomach impede on the quality of sleep, leading to anger and hunger. To counter this problem, it is advisable that an individual eats intermittently during the day. A fool stomach help controls hunger hormones.

Myth #7: Ketosis is Dangerous

Ketosis is the state in which the body is not accessing its primary source of fuel, glucose. Fat reserves are broken down instead to generate energy. Ketones, a type of acid also produced in the process. People have experienced this scenario without any harmful health effects. Epilepsy patients are advised to adopt a ketogenic diet to mitigate symptoms of the disease.

Ketoacidosis which affect individuals with type 1 diabetes due to lack of insulin in their blood to counter blood acidity, is at times confused with ketosis.

Myth #8: All weight loss herbal pills are natural.

It is a myth that any product from plants is a natural substitute for chemically produced drugs because of their health safety. The tale is a lie. Herbal pills responsible for weight loss like Ephedrine have been taken off the market because it was not fit for consumption. A doctor’s advice before consuming weight loss pills is recommended.

To sum up, fake information consumed by people regarding low carb diet has misled many people, and it has either cost them their lives or a vast sum of money for medication. This article will educate and raise awareness of myths regarding low fiber diets.

7 Signs Your Eating Habits are Making You Sick

In our day to day life, we have more than 100 choices of food to decide what we can prepare for our meals. Our eating habits are however not controlled by our hunger but largely by our feelings and those surrounding us. However, bad eating habits are going to make you sick. But how do you tell that you are suffering from bad eating habits? And how do you know is the time you change your eating habits? Having an idea of what you are eating and how much of it will be of great help to your health. As a result, in this article, we discuss seven signs that you can use to tell if your eating habits are making you seek. The signs include;

1. Emotion Eating

Eating is a basic necessity for those who want to survive and grow healthy. But not at all time we do eat when we are hungry. Sometimes we eat to keep our mind off of stress conditions. Fast-food is what most people use to relieve themselves from stress. As a result of emotional eating, it is possible that you will end up overeating. There are some different diseases associated with overeating, and examples include obesity and being overweight.

2. When You are Eating More than Suggested Portions

Eating large portions of food is unhealthy. Also, with most of the people, we only fill the plates with comfort food rather than healthy food. Overeating is not healthy for your body in any single way. It overloads your digestions system making it hard to do food metabolism. As a result, there are chances that you will end up with a stomach upset. It can also lead to being overweight and obese. According to research, approximately 33% of the U.S adults suffer from obesity, and a good number of them are associated with overeating.

3. When You are Taking Excess Caffeine

With matters about beverages, I know you are wondering how coffee is a problem for your health. A good percentage of us loves coffee, and cannot take a day without a cup or two. However, taking coffee is healthy for your health as long as it is not taken in excess amount. An excess amount of coffee in your body facilitates storage of more fats. The more fats stored in your body, the more you are at risk of disease attacks. As discussed earlier, more fats in your body result in obesity.

4. Excessive Intakes of Processed Meat

How often do you eat hot dogs, sausages, portions of bacon and other preserved meat? And do you understand how these meats are preserved? To keep the meat fresh, manufacturers use nitrate elements which are unhealthy for our bodies. When taken into the body, nitrates interfere with the way your body process sugar. Also, processed meat is full of sodium which when taken in excess amounts result in hypertension and heart-related diseases.

5. If You’re Eating Processed Food

These days, many people have quitted cooking and are now using processed food to make up their everyday meals. By eating processed food, you are adding no value to your body. These foods are made mostly of comfort foods like burger, and chips. They are preserved by a variety of chemicals that helps to keep them fresh. Exposing your body to such chemicals keeps you at risk of disease attacks. It is for this reason that even children are suffering from diseases such as diabetes

6. Less Sodium Intake

Salt is of great importance in the preparation of our meals. It contains sodium ions that are necessary for our health. Less intake of sodium ions into the body results in diseases such as goiter. However, we have seen earlier that excessive intake of sodium results in hypertension, obesity and heart diseases. Consider taking the right amount, to avoid any related health complications.

7. When You have Difficulties with Sleep

Whenever you feel that you are having difficulties in getting asleep at night, it might be attributed to by the type of food you eat. Poor eating habits such as taking your meals a few minutes to bedtime may also result to lack of sleep. Also, taking coffee and excess sugars may disturb your digestion, making it hard for you to get asleep. Consider eating a few hours prior to bedtime.

In conclusion, healthy eating habits may be difficult to keep in our daily lives. Nevertheless, it is good we be mindful of what we eat, how it has been prepared and what amount is recommended in a day or per meal.

Note: Adopting a healthy eating habit is the most effective way to keep off different types of diseases.

 

6 Ways to Prevent Type 2 Diabetes

With an increase in the number of cases of life-threatening diseases, maintaining a healthy lifestyle is important. Diabetes, which is a condition that causes the blood sugar levels to rise higher than normal, is among these life-threatening diseases. The two types of diabetes that people suffer from include Type 1 and Type 2 diabetes. In this guide, you’re going to learn how to prevent Type 2 diabetes.

What is Type 2 Diabetes?

Also known as non-insulin dependent diabetes, Type 2 diabetes is a condition in which the body either resists insulin or doesn’t produce insulin. It is usually a mild form of diabetes unlike Type 1, which is more chronic. Its common symptoms include blurred vision, fatigue, hunger, frequent urination, and increased thirst. Here are 6 ways you can prevent Type 2 diabetes.

  1. Keep Your Weight in Check

Being overweight or obese can put you at a higher risk of developing Type 2 diabetes. Obese or overweight individuals usually have excess body fat lying around the abdomen. The excess body fat can increase the resistance of their bodies to insulin. Once the body develops a resistance to insulin, you may suffer from Type 2 diabetes.

  1. Know Your Diabetes Risk Levels

Genes can increase your likelihood of developing Type 2 diabetes. Consider taking a risk assessment test to determine your diabetes risk levels. Scoring over 12 in the test means that you are at a higher risk of developing the condition. In this case, you may consider following a lifestyle modification program that helps reduce your risk of Type 2 diabetes and other life-threatening diseases. In any case, it is advisable to buy a home kit that you can use to test or diabetes by yourself.

  1. Exercise Regularly

Lack of physical exercises may have an impact on your weight, blood pressure, blood glucose levels, and cholesterol levels. Physical exercises can help you combat obesity and lower your cholesterol and blood sugar levels. Consider exercising moderately at least thrice a week to make your body immune to life-threatening diseases. You can also hire a personal trainer to help create effective workout programs.

  1. Take Healthy Meals

Make an effort of eating a balanced and healthy diet every day. Your food should contain less Trans and saturated fats. Shop and eat more high-fiber foods, vegetables, and fruits. Wash the fruits and vegetables thoroughly before eating them raw or cooking them. You should also consider cutting back on salt, which can increase the blood pressure levels.

Consider cooking your meals rather than eating processed or takeaway foods. When you cook the meals, it’s easier to limit the amount of fat and salt used. You can also serve the right portions of proteins and carbohydrates to avoid overeating. Remember to use fresh ingredients when preparing food at home.

  1. Quit Smoking and Limit Your Alcohol Intake

The likelihood of smokers developing diabetes is two times more than that of non-smokers. Quit smoking since it can trigger an increase in your blood pressure and blood sugar levels. You can also limit your alcohol intake since alcohol can increase your triglyceride and blood sugar levels. Women should have at least one drink a day while men should have at least two drinks a day.

  1. Control Your Blood Pressure

An increase in blood pressure may increase the likelihood of getting life-threatening illnesses such as diabetes, cardiovascular disease or stroke. You can control your blood pressure with a balanced diet and regular exercise. Get enough quality sleep at night and avoid preoccupying your mind with stressful thoughts. Maintaining a healthy weight and sticking to the medication prescribed by your physician can also help.

Cardiovascular disease and diabetes have several risk factors in common. The risk factors include physical inactivity and obesity. Reducing your risk of cardiovascular disease can also reduce your risk of getting Type 2 diabetes. Consider visiting the doctor regularly to get your blood cholesterol, blood pressure and blood glucose levels checked.

Conclusion

As discussed above, the best way to prevent Type 2 diabetes is maintaining a healthy lifestyle on a daily basis. You need to eat healthy foods, drink plenty of water and exercise regularly. It’s also important to know your risk levels of developing diabetes and stick to the lifestyle modifications that a physician gives. Remember to test regularly for blood glucose, blood pressure, and blood cholesterol levels.

Everything you should know about the Atkins Diet

The Atkins diet, commonly known as the Atkins nutritional approach is a commercialized weight loss program which was established by Robert Atkins. This diet is classified as a low carbohydrate fat diet. It claims that carbohydrates restrictions are critical to weight loss. Below is a guide to the Atkins diet.

Foods to Avoid

The following foods should be avoided on the Atkins diet.

  • Sugar- Cream, candy, cakes, fruit juices, and soft drinks.
  • Grains- Rice, barley, spelt, and wheat.
  • Vegetable oils- Canola oil, cottonseed oil, corn oil, and soybean oil.
  • Trans Fats- Mostly found in the processed foods written hydrogenated on the ingredients list.
  • Low Fat and Diet Foods- They are usually very high in sugar.
  • High carb Vegetables- turnips and carrots.
  • High carb fruits- Grapes, pears, oranges, apples, and bananas.
  • Starches- Chickpeas, beans, and lentils.

Foods to Eat

Your diet should be based on these healthy foods.

  • Meats- Bacon, chicken, lamb, pork, and beef.
  • Sea Food and Fatty Fish- Sardines, trout, and salmon.
  • Eggs- The healthier eggs are pastured or omega 3 enriched.
  • Low carb vegetables- Asparagus, broccoli, spinach, kale and others.
  • Full fat Dairy- Full fat yogurt, cream, cheese, and butter.
  • Seeds and Nuts- Sunflower seeds, walnuts, macadamia nuts, and almonds.
  • Healthy Fats- Avocado oil, avocados, coconut oil, extra virgin olive oil.

As long as your meals are based around a fat protein source with nuts or vegetables and some healthy fats, you will lose weight. It is that simple.

Beverages

Below are some drinks that are accepted on Atkins diet.

  • Water- Like always, water should be your first choice beverage.
  • Coffee- Majority of studies show that coffee is quite healthy and high in antioxidants.
  • Green tea- This is a very healthy beverage.

Additionally, drinking small amounts of alcohol is also fine. Avoid high carb drinks such as beer and Stick to dry wines with no added sugars.

Starting an Atkins Diet

The Atkins Diet Is a 4-Phase Plan

Phase 1( Induction)

This step begins weight loss. Eat high protein, high fat with low carb vegetables such as Leafy greens. This should be under 20 grams of carbs daily for two weeks.

Phase 2 ( Balancing)

Slowly add low carb vegetables, more nuts and little of fruits back to your diet.

Phase 3 (Fine Tuning)

When you are close to your target weight, add more carbs to your diet until the rate of weight slows down.

Phase 4 (Maintenance)

At this stage, you can eat any amount of healthy carbs without limitation because your body can tolerate without regaining weight.

Tips for Starting the Atkins Diet

  1. Set Goals

Before you figure out how to begin the Atkins Diet and get in shape, set objectives to remain inspired along the way. Setting healthy and achievable goals will enable you to remember the master plan while you lose weight and provide you something to work harder for.

  1. Understand How The Atkins Diet works

Focusing on a weight loss program implies understanding both how the diet works as well as what you expect from your hard work. The reason for phase one of the Atkins Diet (where you will begin) is to move your body from essentially burning carbs to burning fat, which enables you to initiate weight loss. The ultimate objective is to lower your daily carb intake with an average of 20 grams, which is the average level at how people burn fat.

  1. Surround Yourself With Motivation

Regardless of whether you are learning how to start the Atkins diet with guidance from a friend or posting in the Atkins community group, you should hold yourself accountable of your diet plan and stay motivated throughout the process. Losing weight is a fan when you are doing it the right way with other people supporting your diet goals which motivate you to keep going.

  1. Familiarize Yourself with What You Can and Cannot eat

Before initiating your diet, make sure you understand all the foods required for Atkins diet. After familiarizing your self with the meals, you will be eating, browse a recipe that seems satisfying to your stomach. This way, it will be easier to stick to your diet plan.

  1. Stay hydrated

During phase 1 of the diet plan, aim drinking at least eight glasses of fresh water daily four of which can be replaced with tea, coffee, or chicken, beef, or vegetable broth. Staying hydrated is particularly important so that your body can avoid electrolyte imbalances or dehydration which may accompany the initial loss of water commonly at phase 1.