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By Vardhini Mohan

What is keto?

A Keto Diet is a high-fat, low-carb and high-fat diet that is followed for many health benefits whereas Intermittent Fasting (IF) is an eating pattern that cycles between periods of fasting and eating for various health benefits as well.

What is IF??

keto diet intermittent fasting diet plan
nytimes.com

Intermittent Fasting (IF) helps reduce weight, lowering cholesterol levels, and also to control glucose levels in the blood. In addition to that, it helps improve liver fat and help improve blood sugar levels. It is also known to improve sleep quality and cycle.

What are some of the benefits of Keto???

Keto Diet is also known to reduce weight, boosting metabolism, and reducing appetite. It is also known to improve acne, reduces risks of cancer, improves heart health, reduces the risk of seizures, and many more known benefits.

What are the benefits of IF??!

Some of the many benefits of It includes weight and body fat loss, increased metabolism, control of blood glucose levels, mental clarity, increased concentration, and many more.

Let’s also see some of the effects!!

Keto diet at times causes a bunch of side effects to people known as Keto fever. It can be anything from irritability, headaches, dizziness, craving for sugar, fatigue, and nausea.

Whereas Intermittent Fasting also same very similar effects like craving for food, headaches, low energy, heartburn, bloating, constipation, nausea, etc.

keto diet intermittent fasting diet plan
everydayhealth.com

When we compare them in terms of any side effects, they both fall in the same place. So, if you chose to follow any diet among the above, then you must be ready to go through all of the effects no matter what. So, the preference falls on what type of cycle, and food-diet you prefer to follow. Both also have extremely similar benefits.

If you are focussed on weight loss, definitely both work at their own pace, but as a long term goal, Intermittent Fasting is preferred because it makes sure all the required nutrients and proteins are reaching your body at perfectly planned timing.

Is it good to combine Keto with IF?

Yes, people do combine these two diets and follow a mixed diet. Combining both helps you reach ketosis faster than just following Keto. But, not everyone’s body accepts this form of diet. 

keto diet intermittent fasting diet plan
diabetes.co.uk

Despite the speed advantage, most of the major dieticians do not recommend this method as it is said that  “Both diets can be very restrictive, and restrictive diet plans do not work long term and can result in negative health outcomes as well as muscle loss and decreased metabolism. Active individuals and athletes especially may find it difficult to fuel and refuel for an active lifestyle on these diet plans.” 

There are also rumors that these kinds of diets can increase mortality. So, I would recommend any of Keto or IF in case you are seriously considering it, but not both at once.

                                                      

Written by Sandhya Jeremiah Dung | Updated: September 4, 2020 08:16:02 am

How Sleep affects our health

Our Health is facilitated by a lot of factors, from nutritional food to exercising, the sleeping patterns, and how remaining hydrated is crucial. Amongst all of these healthy practices, we often seem to neglect our healthy sleep. Definitely watching an entire season overnight of your favorite series at Netflix might seem exciting, but in the long run, it might have serious implications on your health.

Similarly, The Sleep Council based in the UK (An independent Sleep Charity Organization) lays emphasis on the importance of sleep. An individual, to remain healthy and active requires a minimum of 7-8 hours of sleep daily. A number of chemicals and hormones inside of our body often, work together to provide us a good sleep: Melatonin, Tryptophan, gamma-aminobutyric acid (GABA), Calcium, and Magnesium are certain examples of the same. – MEDICAL NEWS TODAY

Besides this, A lot of people suffer from the sleep disorder called Insomnia (Inability to sleep) due to multiple causes which might affect the entire mechanism and the metabolism of the individual. For such people who are sleep deprived or the individuals who are looking for solutions to have an actual ‘GOOD’ NIGHT Sleep, this article is definitely for you. This article tries to enlist important food items that might help you to provide a good sleep :

Also read, https://theunblog.in/7-steps-highly-successful-food-blog-india-wordpress/

Almonds

So you might be thinking how nuts can help you have a good sleep! Well, much to everyone’s surprise, nuts like ALMONDS if eaten daily can result in better sleep. Rich in Melatonin, Almonds are considered important for promoting a healthy sleeping pattern. The Medical News Today states that consuming just 1 ounce (oz) of Almonds provides us 77mg of Magnesium and 76mg of Calcium which are imperative to relax our muscles and provide us a good sleep.

Bananas

Bananas are like a whole combination of essential nutrients, fortunately even this yummy fruit provides you an amazing sleeping pattern. How? Well, Bananas are a rich source of Good carbohydrates and tryptophan contents, when consumed can make you feel sleepy in a natural manner. Adding on to this, they also contain Magnesium and Potassium which relax your muscles and enable a comfortable sleep. 

Cherries/ Tart Cherry Juice

Melatonin-Rich these sweet little Cherries, specifically Tart Cherry is often advised to individuals suffering from INSOMNIA. Studies show, that drinking Cherry juice twice a day can boost our sleeping pattern and aid sleep-related problems like Chronic Insomnia.

Warm Milk

Milk contains major elements like, Melatonin,

Calcium, Vitamin D, and Tryptophan stimulate a soothing effect on the nerves and brain resulting in comfortable sleep. Not just Scientific Research but also Ayurveda finds Warm Milk an effective food item in providing sound sleep. You may add a pinch of crushed almonds to your bedtime milk.

Along with these enlisted items, other food components rich in Proteins and Carbohydrates specifically induce a night of good sleep. Food items like Chamomile Tea, White Rice, Honey, and Walnuts, etc. lead to your sound 8-hour sleep.

Also read, 10 Natural Foods that can Boost your Energy to a Whole New Level

Written by Rashi Sachan | Updated: September 2, 2020 12:22:02 pm

Energy driven lifestyle is in the trend. The world is becoming like an alien to all of us every day. The pressure of sheltering in place and dread of the obscure has left many of us stressed, socially separated, or outright exhausted. There’s no denying it: Our lives have been flipped around. 

The seasons are changing. The sun’s coming out. Except for this year, most of us are staying home, following lockdown orders to slow the spread of COVID-19 causing a pandemic. Here are some food items that can boost your energy and cheer you up.

List of Energy Boosting Foods

Bananas

Bananas contain carbohydrates, phosphorus, potassium, iron, and vitamins, A, C, B6 and the amino acid tryptophan.  

The carbohydrates help in improving your state of mind while they also help in the absorption of tryptophan in the brain while the vitamin B6 aids in converting the tryptophan into serotonin thus enhancing your mood and treating a variety of mental conditions such as anxiety, insomnia, and depression.

Strawberries

Strawberries are rich in a multitude of vitamins and nutrients like manganese, vitamins A, and C.  

Therefore, berries have the capacity to defend against cerebrum degeneration, along improving the feel-good chemicals in your brain. Thus, strawberries are the idol way to satisfy your taste buds while improving your mood.

Espresso

Coffee has a variety of mental health benefits including the ability to improve alertness of mind, make you feel positive and counter feelings of depression.

 energy food pyramid energy drink energy is energy transformation Espresso
cancer.org

Coffee gives a boost to your serotonin level which is accountable for the feeling of positivity while the high level of caffeine is responsible for the enhanced alertness and decrease in feelings of depression.

Dark Chocolate (70% or above cocoa percentage)

Studies have shown that eating dark chocolate regularly controls stress hormones including cortisol in people under high levels of stress. It is the civility of the bounty of beneficial antioxidants in chocolate.

Another study concluded that cocoa and dark chocolate contained more antioxidant activity than other organic products including antioxidant-rich acai berries and blueberries. So you are free to indulge in dark chocolate, but in small quantities, as it can lead to an increase in your weight if consumed in large quantities due to it being calorie-dense.

Spinach

Spinach is high in iron, magnesium, and potassium. Iron transports oxygen needed for energy production. Magnesium plays a vital role in energy production, and together with potassium, is important for nerve and muscle function.

Eggs

Eggs are a complete protein, (protein containing all the essential amino acids), B-vitamins, healthy fats, and some vitamin D. They also provide choline, the precursor for the neurotransmitter acetylcholine, which activates skeletal muscle.

Green Tea

Green tea contains a limited quantity of caffeine for a jolt of energy, but without the ‘jittery’ symptoms of stronger caffeine drinks, such as coffee or tea. Further green tea may also help lower cholesterol.

Nuts

Nuts are energy dense thick because of their high substance of solid fats.They are additionally high in vitamins and minerals. 

Soaking nuts in water overnight ‘activates’ them, increasing their supplement value even more and making them easier to digest.

Yogurt

Yogurt contains live microbes with numerous medical advantages including regulating the immune system, improving digestion (so that more energy-giving nutrients are absorbed) and perhaps in any event, improving state of mind.

Oats

Oats or Oatmeal is a whole grain cereal that provides you durable energy.It contains beta glucan, a dissolvable fiber that frames a thick gel when mixed with water. The presence of this gel in the digestive system delays stomach emptying and the absorption of glucose into the blood.

Moreover, oats are plentiful in vitamins and minerals that help the energy production process. These include B vitamins, iron, and manganese. The combination of all these nutrients makes oatmeal a perfect food for sustained energy release.

Leafy Green Vegetables

Green leafy veggies like spinach and kale are excellent sources of nutrients that promote energy. They’re high in iron, calcium, magnesium, potassium, and vitamins A, C, E, K, folic acid, fiber, and antioxidants.

Leafy green vegetables are excellent sources of iron to replenish your body’s stores, as well as vitamin C to enhance the absorption of iron in your body. Furthermore, leafy green vegetables may enhance the formation of nitric oxide, which helps your blood vessels widen for better blood flow throughout your body.

A considerable lot of the above mentioned food items contain critical amount of different various nutrients, vitamins, minerals, and antioxidants. All of these compounds are involved in the production of energy within your cells, and they all provide many other health benefits. If you want more energy, incorporating these foods into your eating regimen is an extraordinary step to begin with.

Also read, WordPress – 7 steps to begin a highly successful food blog in India