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Being overweight or obese is a medical condition characterized by having an excess amount of body fat that is not considered normal or healthy for an individual’s height. It can increase the risk of developing many health problems such as heart diseases, diabetes, and hypertension.
The BMI (Body Mass Index) is a great tool used to assess the body composition and measure weight in comparison to height. Accordingly, you can know if you are overweight or not.
Our body uses nutrients (carbohydrates, fats, and proteins) for growth, development, and energy so it can function properly. While carbohydrates and fats remain the main sources of energy, proteins are mainly used to support the body’s growth, repair tissues, maintain muscles, and fight diseases.
Compared to fat molecules, carbs burn much faster and can be easily converted into energy. That’s why carbohydrates are the body’s primary source of energy. They are broken down into glucose by ...
The keto diet is a regimen that restricts the consumption of carbohydrates to trigger weight loss. It is based on the science suggesting that when carbohydrates are made unavailable, the body needs to find an alternative source of energy to survive.
Given that fats are the only other alternative source of energy available, the body becomes forced to use fat to produce energy when carbohydrates are depleted. Hence, this is believed to reduce ...
The keto diet is a regimen that requires consuming 70% to 80% of fat, 10% to 20% of protein, and around 5% of carbohydrates only (less than 50 grams per day). Accordingly, it uses a mix of high fat, moderate protein, and very-low carbohydrate.
By restricting carbohydrates, the body will be depleted from carbs reserves in 3 to 4 days. Hence, this will deprive the body from its primary source of energy: glucose ...
The various food types incorporated in the keto diet are high in good fat and very low in carbohydrates. Maintaining the proper proportions is critical to maintain the state of ketosis. Proportions should be done as per the macro calculation provided in the diet structure section.
Below is a list of the various food types for Keto diet:
- Healthy fats: incorporate healthy high fat foods daily such as some oils ...
The ketogenic diet includes many benefits besides its ability to reduce weight. For instance, the diet is known for its ability to control blood sugar, increase mental performance, increase energy, reduce blood pressure, and reduce cholesterol. The diet can also help in epilepsy treatment, Alzheimer, type 2 diabetes, and solving acne problems.
Below is a list of the keto diet various benefits:
- Heart disease: the diet can protect against heart diseases by reducing the risks factors ...
Before you start your keto diet, it is important to take some precautions in case you are taking some medication or if you have any medical condition. Always consult with a health expert especially if you have any of the following conditions or you are taking any medication.
- Blood-pressure: a combination of blood pressure medication and a low carb diet is risky because there’s a possibility of decreased blood pressure from the diet ...
The ketogenic diet is mainly safe, however there are some side effects that need to be taken into consideration:
- Keto flu: the keto flu is a series of symptoms such as fatigue, headache, nausea and cramps that are experienced by some people following the keto diet. These symptoms are quite common especially at the beginning of the diet. However, this problem will be resolved in few days by the time the body ...
-Paoli, A., Rubini, A., Volek, J. S., & Grimaldi, K. A. (2013). Beyond weight loss: A review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European Journal of Clinical Nutrition,67(8), 789-796. doi:10.1038/ejcn.2013.116
- Gibson, A., Seimon, R., Lee, C., Ayre, J., Markovic, T., Caterson, I., & Sainsbury, A. (2015). Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. Obesity Reviews,16(1), 65-76.
- Bueno, N., Melo, I., Oliveira, S., & Rocha Ataide, T. (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: A meta-analysis of randomised controlled trials. The British Journal of Nutrition,110(7), 1178-1187.
-Dashti, H. M., Al-Zaid, N. S., Mathew, T. C., Al-Mousawi, M., Talib, H., Asfar, S. K., & Behbahani, A. I. (2006). Long Term Effects of Ketogenic Diet in Obese Subjects with High Cholesterol Level. Molecular and Cellular Biochemistry,286(1-2), 1-9. doi:10.1007/s11010-005-9001-x
-Dashti, H., Matthew, T., Hussein, T., Asfar, S., Behbahani, A., Khoursheed, M., . . . Al-zaid, N. (2004). Long-term effects of a ketogenic diet in obese patients. Experimental & Clinical Cardiology,9(3), 200-205.
Keto diet / No carbs For Weight loss
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