Thursday, 17 May 2018

The Untold Truth About Ketogenic Diet



Going on a diet has become an unshakable trend of the 21st century. After GM diet, Atkins diet, there is another diet that has been making the rounds in today’s world i.e. the most popular Ketogenic diet. Ketogenic diet was designed in 1924 by Dr. Russell Wilder at the Mayo Clinic.

Let’s understand more about Ketogenic diets.

What is Ketogenic diets?
Ketogenic diets is a high fat diet focusing on high fat with adequate amount of protein and low carbohydrate which puts the body into a metabolic state known as ketosis. Ideally as per nutrition standards, a balanced diet should consist of 20-25% fat. Ketogenic diet comprises of 70-80% fat. Thus confusing the body to change its way to use energy i.e. from carbohydrate to fat. The excess fat is then converted to fatty acids and ketone bodies in the liver. These diets are also known to lower glucose levels and improves insulin resistance. 

Process of ketosis
Our body depends on glucose for the main source of energy. However, when glucose isn’t readily available in the bloodstream (usually due to carbohydrate restriction), the body must get its energy from your adipose tissue (fat stores). Through a process called lipolysis, the body liberates fatty acids so they can be sent to the liver and oxidized for energy. As a result of this process, ketone bodies are created.

Three Types of Ketone Bodies
There are three main types of ketone bodies your body produces:
  •         Acetate
  •         Acetoacetic acid/Acetoacetate (AcAc)
  •         Beta-hydroxybutyrate (BHB)

These ketone bodies can be used as an alternative source of energy by many tissues in the body, thus putting your body under ketosis.

Why was it designed?
Ketogenic diet is one of the medically accepted treatment for chronic seizures in epilepsy and other epileptic disorders, including Lennox-Gastaut syndrome and Dravet syndrome. Research has shown that it helps reduce the frequency of seizures in children.

Does it work for weight loss?
Yes it does provide drastic weight loss results as it jerks the body, putting the body in an unhealthy mode by eliminating one food group and eating excess of another food group. You'll experience rapid weight loss, but you're not actually losing any fat; instead, you're using your body's stored supply of energy and muscle.

Is it the right way to lose weight?
Putting your body and organs through it all will eventually respond with the following side effects, such as irritability, hair loss, bad breath, cravings tiredness and lethargy, depression and eating disorders, anemia, osteoporosis and damage to the brain, kidney, heart and other vital organs. The natural way for your body is break down carbohydrates for energy but when your body switches to using fat for energy, it will definitely show major side effects especially in the first week.

Side Effects
  •       Short term side effects
Excessive thirst, frequent urination, leg cramps, cravings, flu, fatigue, hunger, confusion, anxiety and / or irritability, tachycardia, light headedness & shakiness, sweating & chills
  •      Side effects on long term

·       Kidney stones, high cholesterol and triglyceride levels, Dehydration, constipation, slowed growth or weight gain (in kids, bone fractures (kids), women experience amenorrhea or other disruption.

Should I do it?
Answer these questions to figure out?
  •      Will you be able to sustain this diet for lifelong i.e. live without rice/roti/bread for your entire lifetime?
  •         Do you want to live with problems like hair fall, depression, hormonal imbalance etc?
  •         Will you be fine with drastic change in your blood parameters? i.e kidney or liver profile?
  •      Are you okay with unavoidable cravings, bad breath, anxiety etc?
  •       Are you okay with losing your health as well as gaining your weight back after stopping with ketogenic diet?

You’re smart and we trust you will make the right decision.

Hypertension: Silent Killer



High blood pressure also known as Hypertension is a condition which is characterized by constricted blood vessels that make it harder for the heart to work, thus resulting in increased blood pressure levels. The blood must maintain a certain level of pressure within the circulatory system to get to the various tissues.

Blood Pressure Stages
Blood Pressure Category
Systolic (mm Hg)
Diastolic (mm/Hg)
Low blood pressure
Less than 80
Less than 60
Normal
80-120
60-80
Pre-hypertension
120-139
80-89
Hypertension (Stage 1)
140-159
90-99
Hypertension (Stage 2)
160 or higher
100 or higher
High blood pressure crisis
Higher than 180
Higher than 110




Types of Hypertension:
  • ·       Primary Hypertension: Develops gradually over many years and there is no defined cause of high blood pressure in this case.
  •    Secondary hypertension: This is caused by an underlying condition. People with kidney problems, fatty liver, thyroid problems, alcohol abuse, tumors or sleep apnea may develop secondary hypertension.

Managing Hypertension with Nutrition:
  • Restrict salt in the diet-. One of the most important dietary factors to consider in decreasing blood pressure is sodium intake (World Health Organization, 2013).  Excess intake of sodium can increase blood pressure. If sodium intake is limited to no more than 2300mg of sodium per day, this can lower systolic blood pressure by 2-8 mmHg.
  • Read Nutritional Labels: Check all form of sodium (MSG, Sodium benzoate, sodium bicarbonate) and their serving size in processed and packaged foods.
  • Focus on Potassium, Calcium, Magnesium and Vitamin C foods: Potassium, calcium, and magnesium are important minerals that work together to help lower blood pressure.
  • Calcium- This helps blood vessels tighten and relax when they need to (A2 cow’s milk, homemade curd, fish, paneer, tofu etc.
  •  Magnesium- This helps to regulate many body systems, including blood pressures (nuts, seeds, spinach, fish, beans, soy, lentils, and whole grain cereals).
  • Potassium- This is important for muscle function and helps to relax the walls of blood vessels (bananas, oranges, tomatoes, potatoes, lentils, beans, nuts and fish)
  • Vitamin C-Consuming a diet adequate in Vitamin C helps in normalize Blood Pressure. (oranges, kiwi, amla, lime, green leafy vegetables, carrots etc)
  • Hydrate yourself well- Drink plenty of water (Minimum 10-12 glasses per day) to flush out the toxins and replenish hydration levels.
  • Reduction of caffeine- Cut down your tea and caffeine intake which will help to reduce blood pressure.
  • Physical Activity- Regular exercise goes the longest way in keeping the heart healthy and preventing high BP.
  • Stress- Yoga or meditation or deep breathing or engaging in activities that you like keeps stress at bay.
  • Sleep well- Sleeping well for 7-9 hours/ daily will reduce the risk of hypertension.



Inputs by Nutritionist Nisha Juneja

Wednesday, 16 May 2018

Eat Healthy during Ramadan




Fasting for religious purpose is meant for both physical and spiritual cleansing. Gorging on food after breaking the fast, then spending the evening snacking on foods that are high in calories is bad for anyone's health. A lot of people even experience headaches and acidity during Ramadan. It is little wonder that by the end of the fasting period, many have gained weight and get their body into an unhealthy mode.

So here are some pointers that will prevent headaches, acidity or weight gain during Ramadan:

  • ·         Hydrate yourself well: At least 2 litres of water daily for suhoor and iftaar
  •      At the time of breaking the fast, start by drinking plenty of water, which helps re hydration and reduces the chances of overindulgence. It's important to have some fluids with vitamins, such as tender coconut water or fresh fruit juices.
  •       Avoid tea or coffee as these drinks will dehydrate you
  •        Avoid packaged and sweetened juices or beverages
  •      Nuts like almonds, walnuts, dates [in monitored quantities] will provide a burst of energy and can be taken while breaking the fast. Fresh Fruit will also have a similar revitalizing effect.
  •       Add milk to the diet, which will keep your energy levels constant
  •       Do not increase any intensity of workout during this period
  •       Include pomegranate juice in the morning as it will not make you thirsty
  •       For iftaar, one can include sprout chat, kala chana chat, fish, egg whites, slim milk, chapattis.

We wish everyone who observes the blessed month of fasting a peaceful, healthy and happy time with family, friends and community.

For more information and special diet plans for Ramadan, contact +918411935933

Tuesday, 8 May 2018

Managing Thalassemia with Nutrition





Thalassemia is an inherited blood disorder in which the body makes abnormal form of hemoglobin. There is a gene defect which leads to abnormal formation of hemoglobin. (Carrier of oxygen in blood).

There are 3 main types of Thalassemia:
  1. Alpha Thalassemia
  2.  Beta Thalassemia
  3. Thalassemia Minor
Managing Thalassemia with nutrition:

  • Limit the intake of iron rich foods especially in case of blood transfusions such as red meats, organ meats such as liver, kidney, brain and heart, seafood (mussels, prawns, squids, sardines, kingfish and mackerel), beetroot, apple, pomegranate etc. as it may exacerbate the condition.
  • Limit intake of Vitamin C rich foods as it increases the absorption the iron which can eventually lead to iron overload. Sources: Orange, sweet lime, lemon, Indian gooseberry, papaya, kiwi, strawberries, raspberries, grapefruit, broccoli, spinach, peas and other green leafy vegetables.
  • Include Iron chelating agents in the diet. This can inhibit the absorption of iron and reduce iron overload.
      • Tannins: Sources (Tea, coffee, black tea, green tea, oolong tea)
      • Antioxidant rich foods (catechin, polyphenols, epigallocatechin): Sources (dark chocolate, green tea, blackberries, cherries etc)
      • Calcium: Sources (milk, cheese, yogurt, paneer, curd, egg, fish)
  • Thalassemic patients usually have low levels of zinc, vitamin D and calcium. Thus it’s advisable to focus on these nutrients
      • Calcium: Sources (milk, cheese, yogurt, paneer, curd)
      • Vitamin D: Sources (mushroom, pulses and legumes, dairy products, fish)
      • Zinc: Sources (Whole grains, pulses, dairy products)
  • Breathing exercise such as oxycise, yoga should be a part of your daily routine, as this will increase blood flow throughout the body. 
  • Avoid junk, processed foods, packaged foods such as sausages, jams, chips, this will only lead to further tiredness. Consume fresh food items without additives, preservatives and taste enhancers-MSG.

Thursday, 3 May 2018

SUMMER SUPERFOODS



Feeling Hot, Hot, Hot!!! Yes the summers have arrived. Summers do have a lot to offer, along with the floral dresses, beach and pool outings, family picnics it also brings with it a fresh crop of nutrient-rich Super foods.

With all of the choices out there, we've picked six of the most delicious seasonal superfoods. Whether you're packing yourself lunch for work, hosting a dinner party or having a picnic, these foods can be easily added into your meals or enjoyed as a summer cooler.

1)      Kokum
2)      Mango
3)      Drumsticks
4)      Sattu
5)      Bael Juice
6)      Jackfruit