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Keto Diet: A Complete User Guide (End-to-End)

Discover everything you need to know to begin, maintain, and optimize a ketogenic diet — based on real research, scientific experiments, benefits, and risks.

What is the Keto Diet?

The Ketogenic (Keto) Diet is a low-carbohydrate, high-fat, moderate-protein diet that alters your body’s metabolism. Instead of burning glucose (carbs) for energy, the body enters a state called ketosis, where it burns fat for fuel.

Typical Keto Macros:

• 70–75% fat
• 20–25% protein
• 5–10% carbs (usually under 20–50 grams net carbs/day)

How the Keto Diet Works (Scientifically)

When you drastically reduce carbs:

• Insulin levels drop
• Your body starts breaking down fat into ketones (BHB, acetoacetate, acetone)
• These ketones become the new fuel source for your brain and muscles

This metabolic shift mimics fasting and triggers processes like:

• Fat oxidation (burning stored fat)
• Reduced inflammation
• Stable energy levels
• Improved cognitive clarity

Research and Experiments

Numerous scientific studies have evaluated the keto diet’s impact:

Weight Loss

• Virta Health (2017): 218 Type 2 diabetics lost an average of 12% body weight in 12 months on keto and reduced HbA1c by 1.3%.
• Journal of Clinical Endocrinology (2002): Keto showed greater fat loss compared to a low-fat diet, even when calories were equal.

Epilepsy

• Originally developed in the 1920s for epilepsy. Still used today, especially for drug-resistant childhood epilepsy.

Type 2 Diabetes

• Keto has shown to lower blood glucose, reduce insulin resistance, and in many cases, reverse Type 2 diabetes.

Cognitive Health

• Early studies show potential in Alzheimer’s, Parkinson’s, and brain injury recovery due to ketones being a “cleaner” energy source.

Proven Benefits of the Keto Diet

Benefit	Description
Fat Loss	Burns fat stores, especially visceral fat
Appetite Control	Ketones suppress hunger hormones (ghrelin)
Mental Clarity	Steady fuel = less brain fog, improved focus
Blood Sugar Stability	Great for prediabetics and diabetics
Improved HDL/Triglycerides	Keto tends to increase HDL and reduce triglycerides
Anti-Inflammatory	Reduced CRP markers in many studies
Neuroprotective	May protect against cognitive decline

Risks and Side Effects

Risk	Description
Keto Flu	Fatigue, brain fog, headache in the first 3–5 days
Electrolyte Imbalance	Sodium, potassium, magnesium loss from diuresis
Constipation	Low-fiber intake from carb restriction
Overconsumption of processed fats	Eating poor-quality fats (e.g., bacon, salami) can harm heart health
Not suitable for some conditions	Pregnant women, kidney issues, pancreatitis patients should consult doctors
Long-term unknowns	Some long-term studies are inconclusive on keto’s impact after 5+ years

How to Start the Keto Diet – Step-by-Step

Step 1: Understand Your Macros

Use a calculator (like ruled.me or Keto Calculator) to set your:

• Total daily calories
• Fats (~70%)
• Proteins (~20–25%)
• Net carbs (<20–50g)

Step 2: Clean Out Your Kitchen

Remove:

• Bread, rice, pasta
• Sugary snacks and sodas
• High-carb fruits (bananas, grapes)
• Processed foods

Step 3: Stock Up on Keto-Friendly Foods

Category	Examples
Fats	Avocados, olive oil, coconut oil, ghee, butter
Proteins	Eggs, chicken, beef, pork, salmon, sardines
Low-Carb Veggies	Spinach, kale, zucchini, cauliflower, broccoli
Dairy	Cheese, heavy cream, full-fat yogurt (unsweetened)
Nuts & Seeds	Almonds, chia, flax, walnuts (moderate amount)
Condiments	Mustard, mayo, hot sauce, vinegar (no sugar)

Step 4: Track Your Intake (At Least Initially)

Use apps like:

• Carb Manager
• MyFitnessPal
• KetoDiet App

This helps ensure you stay within your carb limit.

Step 5: Stay Hydrated + Electrolytes

Due to water loss on keto, take:

• 2–4g sodium/day (Himalayan salt or bouillon)
• 500mg potassium
• 300mg magnesium

This prevents keto flu, cramps, fatigue.

Things to Avoid on Keto

High-Carb Foods:

• Bread, pasta, rice, potatoes
• Cereals, oats, granola
• Beans and legumes
• Most fruits (except berries)
• Sugary drinks, juices, soda
• Alcohol (especially beer, sweet cocktails)
• Packaged low-fat products (usually high in sugar)

“Dirty Keto” Pitfalls:

• Bacon-only meals without veggies
• Artificial sweeteners in excess (can spike insulin)
• Processed keto junk (keto cookies, chips, etc.)
• Not eating enough real food or fiber

What is Ketosis? How Do You Know You’re in It?

When in ketosis, your liver produces ketones used by your body and brain for energy.

Signs you’re in ketosis:

• Reduced hunger
• Increased focus
• Dry mouth / metallic taste
• Urine or breath ketone test shows positive
• Weight loss (initially water, then fat)

How to Measure Ketosis

1. Urine strips (cheap, easy, but not always accurate)
2. Breath meters (like Ketonix – reusable)
3. Blood ketone meters (most accurate – e.g., Keto Mojo)

How Long Does It Take to Enter Ketosis?

• Usually 2–4 days with <20g carbs/day
• Exercising + intermittent fasting can speed up the process
• Hydration + electrolytes help manage symptoms

Sample 1-Day Keto Meal Plan

Meal	Example
Breakfast	Scrambled eggs in butter + spinach + avocado
Lunch	Chicken thigh + olive oil salad + feta
Dinner	Salmon + zucchini noodles + garlic cream sauce
Snack	Bulletproof coffee or a handful of almonds

Who Should Be Cautious or Avoid Keto?

• People with kidney/liver/pancreas disease
• Pregnant or breastfeeding women
• Those with a history of eating disorders
• If you’re on diabetic or blood pressure medication – always consult your doctor

Final Thoughts

The Keto Diet isn’t just another trend. Backed by science and clinical use cases (like epilepsy, obesity, and diabetes), it’s a powerful metabolic tool when done correctly. But like any serious diet, it requires planning, balance, and personalization.

Summary

• Keto = High fat, low carb, moderate protein
• Trains body to burn fat instead of glucose
• Helps in weight loss, blood sugar control, mental clarity
• Comes with side effects if not managed properly
• Avoid sugars, grains, starchy veggies, processed junk
• Stay hydrated, track macros, and focus on whole foods

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Former supermodel and actor Milind Soman is also known for a lot of athletic achievement. His long-standing relationship with marathons and fitness goals aren’t unknown to anyone. He has been seemingly constantly uplifting the bar to fitness and promoting a healthy lifestyle both in his personal life and on his social media platforms. His resilience, sheer determination and commitment towards a healthier lifestyle has inspired millions across the nation. Whether it’s going for a run in minus degrees or opting for a full-fledged marathon on a hot summer day, even at 54 Milind Soman is an inspiration in every shape and form. Here are a few tips from the athlete and supermodel himself to stay fit and achieve your fitness goals :

Wake early and start your day with nuts :

The actor has always been vocal about his love for an early waking up culture and then his affection towards nuts. He recommends every one of his followers to religiously intake a handful of nuts every day. For the marathon man, almonds have been the choicest form of nuts. A great source of all essential nutrients like protein, vitamin E, they are everything you need to get closer to your health goals. Also nuts are rich in energy and hence what better way to kick start your day?

Train your mind to embrace positivity and be fit :

The marathon man, Milind believes that we are never too old to learn something and appreciate the beauty. He took up. endurance running at the age of 38 and hasn’t stopped ever since. He emphasizes strongly on the fact that no amount of physical fitness is perfect without mental fitness. Resort to yoga, meditation and everything in between. The goal is to find peace, balance and everything in between while you slowly reach your body goals. Making your mind stronger and balancing your health is all it should be centred around.

Conscious lifestyle choices are everything: 

Dedicate few hours a day to yourself while you work on yourself. Opt to take the stairs instead of the lift. Opt for having a tasty salad instead of the plate of pancakes. Whatever you choose, choose wisely as these small choices are what shall determine the result of your motivated time to enhance yourself.

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Living with diabetes is not easy. It is an existence of a lifetime of pills, jabs and dietary restrictions. Yet the disease is ruthless and continues to increase in severity and complications.

New Delhi: Diabetes and obesity are chronic progressive diseases that are on the rise all over the world. India has the dubious distinction of being the diabetes capital of the world with more than 50 million people who suffer from diabetes. There is evidence to suggest a strong association between obesity and development of type 2 diabetes and back in 1970’s the term “diabesity” was coined to address these two twin diseases together. 

In the last 30 years, India has experienced unprecedented economic growth. There has been a surge in the consumption of high-calorie convenience and junk foods as well as an increasing tendency to be sedentary. Today we eat a lot more and exercise a lot less. Additionally, we are genetically prone to have a higher body fat percentage as compared to the western population. Indians typically have greater fat deposition around their bellies (visceral fat) which makes them more prone to developing diabetes even at lower weight and body mass index. 

Both obesity and type 2 diabetes are linked to insulin resistance. Type 2 diabetes results as a combination of less insulin production from the pancreas and increased insulin resistance. Individuals who have more visceral fat (fat around the belly area) tend to be more insulin resistant. With rapidly rising rates of obesity in India, it is predicted that the number of patients suffering from diabetes will rise to 87 million by the end of 2030.  Diabetes further leads to micro and macrovascular complications. Longstanding diabetes leads to side effects on eyes (retinopathy), nerves (neuropathy), kidneys (nephropathy) and leads to increased risk for heart disease eventually. 

Living with diabetes is not easy. It is an existence of a lifetime of pills, jabs and dietary restrictions. Yet the disease is ruthless and continues to increase in severity and complications over a period of years. Weight management is an integral part of the management of type 2 diabetes. Patients who suffer from type 2 diabetes tend to lose weight slower than those who do not have diabetes. Unfortunately, losing weight can be a frustrating exercise and most patients tend to get demotivated after multiple unsuccessful attempts. 

Weight management must be done as per the grade of obesity to be effective. While diet and lifestyle modification are the cornerstones for all weight loss programs, they work best for patients who are over-weight (BMI= 23.5 – 27.5 Kg/m2) or suffer from grade 1 obesity (BMI= 27.5 – 32.5 Kg/m2). For patients who suffer from grade 2 or 3 obesity (BMI ≥ 32.5 Kg/m2) along with type 2 diabetes, bariatric/metabolic surgery is an effective weight-loss option. Bariatric/metabolic surgery not only leads to weight loss but also leads to remission of type 2 diabetes in many patients. The level of improvement in blood sugar control after bariatric/metabolic surgery depends on the duration of diabetes, age of the patient, body mass index, pancreatic function and whether the patient is on insulin. Generally, it is seen that patients with lesser duration of diabetes and good pancreatic function achieve blood sugar control within days or months of surgery. The need for intake of diabetic medications also goes down drastically after bariatric/metabolic surgery. The onset of diabetes-related micro and macrovascular complications is also delayed, thus adding more healthy years to a patient’s life. Bariatric and metabolic surgery were included as a part of the treatment algorithm of type 2 diabetes by the American Diabetes Association (ADA) in 2009.

In conclusion, obesity and type 2 diabetes are closely related. Weight management is an important part of diabetes management. Bariatric/metabolic surgery has emerged as an effective treatment options treatment of type 2 diabetes in patients suffering from grade 2 and 3 obesity.

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Type 2 diabetes (T2D) is a metabolic disorder of insulin resistance — a reduced sensitivity to the action of insulin — which leads to high blood sugar, or hyperglycemia. Approximately 12% of American adults have T2D, and more than one-third of Americans have prediabetes, a precursor to T2D. This is a major public health concern, as T2D dramatically increases risk for heart disease, including heart attacks, atrial fibrillation, and heart failure.

The development and progression of T2D is affected by many factors. Some, such as a person’s race/ethnicity, age, and gender cannot be modified. Others, including body weight, exercise, and diet can be changed.

Can lifestyle changes help reduce heart disease risk if you have diabetes?

In 2010, the American Heart Association (AHA) published “Life’s Simple 7,” which they defined as “seven risk factors that people can improve through lifestyle changes to help achieve ideal cardiovascular health.” The Simple 7 touched on smoking status, physical activity, ideal body weight, intake of fresh fruits and vegetables, blood sugar, cholesterol levels, and blood pressure.

Subsequent studies found that people in optimal ranges for each of these factors had lower risks of heart disease compared to people in poor ranges. But given the significant increase in heart disease risk in those with T2D, it was not clear if the impact of these modifiable factors would hold true for the T2D population.

Recent study suggests lifestyle changes do benefit T2D and prediabetes

A recent study published in JAMA Cardiology looked at whether the ideal cardiovascular (CV) metrics covered in Life’s Simple 7 translate into improved CV health for those with T2D or prediabetes. The results were exciting, and consistent with other large population-based studies. Patients who had five or more ideal CV measures had no excess of CV events compared with people with normal blood sugar levels. CV events measured in the study included death, heart attack, stroke, and heart failure. Each additional ideal health metric was associated with an additional 18% drop in CV event risk for people with T2D, and an additional 15% drop for those with prediabetes.

This was a prospective, observational study, examining the association of risk factors only. It was not a randomized trial looking at an intervention. As a result, we cannot draw conclusions about cause and effect. Nonetheless, this is the first study to show a positive association between ideal lifestyle factors and CV health in people who are at high risk for CVD due to T2D. These results showcase the importance of our lifestyle choices, suggesting that meeting ideal health metrics can help reduce risk of CV events.

Life’s Simple 7

So what are the lifestyle and metabolic health goals should you strive for, whether or not you have diabetes?

1. Manage blood pressure. 120/80 mm Hg or lower is best.
2. Control cholesterol. Aim for total cholesterol below 200 mg/dL.
3. Reduce blood sugar. Get your HbA1c (an average measure of blood sugar over the past three months) under 5.7% if you have prediabetes, or below 6.5% if you have T2D.
4. Get active. Your goal is 150 minutes per week of moderate-intensity activity or 75 minutes per week of vigorous activity.
5. Eat better. That means at least 4.5 cups of fruits and vegetables per day.
6. Lose weight. You want a body mass index (BMI) of less than 25.
7. Stop smoking. You’ll reap CV benefits, not to mention lowering your risk for cancer, COPD, and much more.

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Diabetics can also have their favourite sandwiches in the morning, provided a little more thought is put into what goes in between the breads.

A sandwich is the most common and the most preferred dish for breakfast. Stuff your loaves of bread with any foods or a mix of foods you like. Have it with a healthy drink like juice or smoothie, and you’ve treated yourself to a wholesome morning meal. A diabetes diet should be carefully planned with a judicious mix of fibre, low-sugar, low-cal foods, healthy fats and slow-digesting carbs. Diabetics can also have their favourite sandwiches in the morning, provided a little more thought is put into what goes in between the breads. Here are a few diet tips that diabetics could use to fix a healthy sandwich for their everyday breakfast diet.

5 Diet Tips To Fix Diabetes-Friendly Sandwich For Breakfast –

1. Use Low GI Foods For Stuffing

Glycaemic Index (GI) is a unit to measure how foods with carb content increase the glucose level in the blood. Some amount of carbs is important to have at the start of the day for energy, but those carbs that are digested too fast may cause blood sugar level to shoot up. Foods with low GI are digested more slowly than foods with high GI. So, make sure to pick foods with low GI for your morning sandwich. Eggs, leafy greens like spinach, kale, broccoli, fish etc. are great options.

2. Use Healthier Breads

Opt for breads made of diabetes-friendly flours. Discard breads made of refined flour and pick breads made of flours like oats flour or whole wheat flour. Multigrain bread is also a good option.

3. Use Yogurt Dip

Instead or pairing your sandwich with store-bought mayonnaise or tomato ketchup, make your own homemade dip with yogurt. Yogurt is a good source of probiotics that may keep your gut healthy and may also help you lose weight.

4. Replace Sandwich Spread With Hummus

Hummus, made with chickpeas, is a healthy alternative to sandwich spreads that you get in the market. Discard the spread, cheese and butter, and make your sandwich creamier with healthy homemade hummus.

5. Add Nuts And Seeds

Round off your sandwich with a handful of nuts like almonds, cashews and pistachios; and seeds like chia seeds and flaxseeds. If you are already using multigrain bread, don’t forget to add your favourite nuts. Nuts are high in fibre and healthy fats, and are low in carb content.

Don’t miss out on your favourite sandwiches in the morning. Turn your breakfast diabetes-friendly with these tips and enjoy them every morning without any worry.

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Despite trying out various methods to lose weight, if you are still not able to get the desired results, there is a need to revamp your goals. While this may seem like a difficult task, here is some advice from nutritionist Lovneet Batra who lists down what exactly needs to be done. Take a look!

According to Batra, it’s important to keep a log of what one’s diet on a daily basis that helps identify key issues in one’s routine. “It helps you understand how much you’ve eaten, what your calorie intake is and what the gap between your meals is. Through this analysis you are able to make an accurate assessment of your progress and can make changes accordingly for better results,” she said in the Instagram post.

Here is what she suggests that we avoid

Skipping meals

Not taking enough protein

Not doing strength training

Not maintaining a food journal

Only focusing on the weight scale

Here’s why these pointers matter

*There is a reason why skipping meals is not a good idea. Blood sugar decreases when one skips meals, which, in turn, makes people feel irritated and fatigued. It also leads to the production of cortisol that leads to stress. When one skips meals, the metabolism goes for a toss which hinders weight loss.

*If taking a high protein diet enables weight loss, the reverse also stands true. When the diet is low on proteins, the muscles begin to atrophy (waste)– by taking Lean Body Mass (LBM), strength, and energy with them. This hampers weight loss plans. Proteins help to control cravings and a lack of it can increase binge-eating. According to Batra, one should take protein, especially after a workout to repair all the muscle tissue that breaks down during the strenuous workout.

*Not spending time on strength training and focussing only on cardio will only lead you to reach a plateau and your body will not be strong, says Batra.

*Awareness regarding what one is eating and in what portions is necessary for weight loss. A food journal whether in a written or photographic form is quite helpful to track progress.

Batra says that it’s not always a good idea to eye the weighing scale as that leads to only weight gain/loss-oriented idea of health which is short-term. “Being obsessed with what you’re weight scale says leads you to look at fitness as a short term goal and that will make the entire process temporary. Being fit, eating healthy is a daily process and you have to be patient about your results,” she advises.

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Many people swear by the ketogenic (“keto”) diet and its supposed myriad of positive health effects. Though there are some concerns associated with keto, it has proven effective for many people who adopted the diet, aiding in weight loss, helping reverse type-2 diabetes, and more. A new study out of Yale University has found that adopting the keto diet in short spurts may be the best way to get the most results from it.

The keto diet involves eating a relatively high level of fat and a low quantity of carbohydrates in order to trick the body into a type of ‘starvation mode.’ When in this state, the body will switch over to burning fat instead of carbohydrates; many formerly overweight people report having experienced substantial weight loss on this diet. Benefits may include lowered appetite and inflammation.

According to the new study out of Yale, however, some of these benefits only persist for a short period of time. The diet can potentially have good and bad effects on protective immune cells called gamma delta T-cells, which work to lower inflammation and the risk of developing diabetes. These cells ‘expand throughout the body’ when it is burning fat (ketones, specifically) for fuel instead of sugar.

That change comes with positive effects on health by tackling harmful inflammation and reducing one’s odds of developing diabetes. The benefit is relatively short-lived, however, according to the new study. The team found that mice who continued to eat a keto diet started consuming more fat than they were burning after the first week.

This nixed the positive effects of the gamma delta T-cells and paved the way for weight gain and, eventually, the development of diabetes.

The potential for keto to increase diabetes risk is a known one; in late 2018, researchers in Zurich published a study that warned type-2 diabetes risk was found to eventually increase after several weeks on the keto diet, though the reason for this was unknown.

The Yale findings indicate that adopting a keto diet for short periods of time may be more effective at lowering inflammation and reaping other health benefits than eating the diet continuously for weeks or months on end. Unfortunately, the ideal length of the diet for humans isn’t known at this time; additional research will be necessary.

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New Delhi: According to the ancient Indian philosophy of Yoga, the ‘Annamaya kosha’ (our physical body) and ‘Mana’ (our mind) is a direct reflection of the ‘Anna’ (food) we eat. Fascinating studies agree with this ancient philosophy and are now telling us that our diet habits – what we eat, how we eat and at what time – affect our body, weight and brain, deciding not only how we look but also how well we can take decisions, execute plans, basically our cognitive performance.

“The way to get started is to quit talking and begin doing”, says Walt Disney, and so I shall straight away list out a 5-point ‘Eat Right Action Plan’ to help you lose weight or maintain a healthy weight.

Action Plans for men for healthy weight loss

Wake up to ‘real’ food! “A good beginning makes a good ending”, says an Italian proverb. Starting off your day right is crucial as it will keep you high on energy and light on your feet all day. Most of us love to have our cup of tea/coffee the first thing in the morning, almost like an every day romance: fingers hugging the hot cup of fresh brew close to the lips, taking in each sip with all the aroma and warmth it offers. But sorry to burst your bubble, tea/coffee is not the best drink as you wake up.

Tea/coffee, of any variety it may be, has caffeine in it. Studies suggest that caffeine triggers the release of cortisol (also called ‘stress’ hormone). A big bump in cortisol puts your body in a ‘stress’ mode and slows down metabolism, breaks down muscle, hampers fat burning, increases blood pressure, etc. This ‘stress rush’ is part of the reason why we feel ‘awake’ or ‘alert’ after our morning cuppa.

While we sleep, all our body processes slow down. As we wake up, the body systems also need time to wake up and start functioning in its full capacity. In such a situation, it is better to eat ‘real’ food that is easy on it versus something that will further load or stress it out.

Action Plan 1

• Start your day with fresh fruit or dry fruits or a handful of nuts or hot homemade breakfast within half an hour of waking up. Post this meal, you can enjoy your morning cup of tea/coffee.
• Planning meals ahead: “If you fail to plan, you are planning to fail,” said Benjamin Franklin. Everyone in business knows that planning helps prevent crisis so that you spend less time firefighting and stay ahead of the game.
• Similarly, if you do not want to be caught up in food crisis/accidents (like gorging on a pastry at 6 p.m when you had just decided to eat healthier in the morning), you need to be planning ahead for your meals.
• Eating small, frequent meals every 2-3 hours gives a slow, sustained release of blood sugar which in turn keeps your mind alert and body energetic through the day without feeling the need for stimulants like tea/ coffee/ cigarettes.

Action Plan 2

• Plan for your lunch and evening snack (between 4-6p.m) in advance. For mid-meals, nuts, dry fruits, chana, fruits, yogurt, cheese slice, coconut water, nimbu sherbets are great options.
• Local food, global spirit – Indian men, today are going global like never before. For an undying global spirit, what we must stay true to is eating local. Eating local and seasonal foods is good for your health, supports the local economy and benefits the environment at large. Whereas eating foods from far off places, industrialised and packaged adds inches to your waistline, hampers work productivity and will negatively affect your bottom line.

Action Plan 3

• Replace the cookies/biscuits in meetings with peanuts/cashews, aerated drinks/colas with buttermilk/local sherbets, cakes/pastries with chikki/laddoo/dates, etc.
• Add ghee to your meals: Ever wondered what the traditional business communities (Marwaris/Gujaratis/Parsis/Sindhis) of India eat in common? It’s the ghee. Ghee being rich in omega-3s boosts brain power and improves memory and cognitive function. Its unique SCFA accelerates fat burning, giving you a younger body and sharper mind.

Action Plan 4

• Make sure you have at least 1 tsp of ghee each with breakfast/lunch/dinner.
• Keep a 2 hours gap between dinner and bedtime: Eating a wholesome dinner that is not close to bedtime will allow enough time for digestion to occur, induce sound sleep and reduce the chance of waking up tired, bloated or acidic the next morning. In short, you would be all set to take the busy day head-on!

Action Plan 5

• Choose between dinner options like curd rice, rice and dal/sambhar, khichdi, appam and stew, etc, and have it 2-3 hours before you go to bed.

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New Delhi: Weight loss is part diet and part exercise. Other factors that play a crucial role in determining weight loss are lifestyle choices like smoking, alcohol and drug use, etc. Various diets for weight loss have come into the picture in recent times. While some have been hailed by medical professionals and dietitians as a “healthy lifestyle”, others have been declared fads, or unhealthy, even when they help you lose weight.

Another diet plan or pattern is now being explored is the Dubrow diet. The diet was developed by a reality TV couple and follows the method of intermittent fasting. Here is what you need to know about the Dubrow diet. 

The Dubrow Diet for Weight Loss

The Dubrow diet sounds like a mix of the Keto diet and Intermittent Fasting. Low-carb food is consumed, in time-restricted intervals, to boost weight loss. The creators of the diet also claim that it can improve blood sugar control, improve energy levels, and slow signs of ageing.  

What food is consumed on the Dubrow diet?

It is a low-carb diet, where one consumes food that is low on calories. Foods consumed on the Dubrow Diet are lean proteins, healthy fats, non-starchy vegetables and fruits.

How does the Dubrow diet work?

Dubrow diet’s emphasis on healthy eating will definitely help you lose weight in the process. When you cut out processed and oily food from your diet, your body naturally feels healthy and fit. 

Foods consumed on the Dubrow diet are rich in fibre, nutrients, protein, etc. which can help your body become healthier. The foods consumed on the Dubrow diet can also make you feel fuller since they are high in protein and fibre, and help curb appetite, which can restrict the amount of food you eat. Feeling fuller with the healthy food you eat is very essential, especially with time-restricted eating, as you may feel hungry during the fasting hours. 

The Dubrow diet is low in carbs, which can also help improve metabolism and help you lose weight, especially from the abdomen. Intermittent fasting has been hailed as one of the best diets for weight loss and health, which is also a part of the Dubrow diet.

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HIGH blood pressure can be managed by simple lifestyle changes. Delightfully, the introduction of one delicious tropical fruit has been proven to lower blood pressure reading. But what is this juicy and healthy treat?

Guava is a tropical fruit believed to be native to Southern Mexico and Central America. The beautifully fragrant produce has a tart-but-sweet flavour, and can contain pink, yellow or salmon-coloured flesh and edible seeds.

Published in the National Centre for Biotechnology Information (NCBI), one 12-week study found that 120 of its participants had a reduction in blood pressure readings by eight to nine points after eating ripe guava before meals.

Not only that, the same experiment resulted in a 9.9 percent reduction in cholesterol.

Another professional study supports the above findings after it showed guava leaf extract was linked to lower blood pressure.

And the same effect on blood pressure has been reported in numerous other studies documenting the consumption of the colourful fruit.

The magical properties of guava have demonstrated various other health benefits too.

One study of 19 people noted that drinking guava leaf tea lowered blood sugar levels after a meal, with the effects lasting up to two hours.

Guava is also rich in vitamin C – containing twice the amount of vitamin C found in an orange.

With only 37 calories in guava, and holding 12 percent of your recommended daily fibre intake, the fruit is a nutrious and filling snack that can be part of a healthy weight-loss plan.

Importantly, guava leaf extract has even been shown to stop the growth of cancer cells.

Researchers have concluded this is most likely due to the high levels of powerful antioxidants found in the fruit.

Antioxidants have been shown to prevent free radicals from damaging cells, which is one of the main causes of cancer.

As an added bonus, the wide range of vitamins and antioxidants packed into a guava may also protect your skin thereby slowing down the ageing process.

So how do we eat this superfruit?

• Guava can be sliced up and eaten raw
• Blended as a juice
• A topping for salads or ice cream
• Made into a fruit cheese or jelly

Recipe ideas

Peel and seed guavas before lightly cooking them and adding to ice creams, sorbets or chilled soufflés.

Guava goes really well with lime, cream or custard, too.

As well as eating a healthier diet, other lifestyle recommendations by the NHS to lower blood pressure readings include exercising more regularly and reducing the amount of alcohol you drink (if any at all).

Below are a list of lifestyle changes confirmed to reduce high blood pressure by the NHS:

• Regular exercise of at least 30 minutes a day, a minimum of five times a week (e.g. walking, cycling or swimming).
• Cutting alcohol intake to recommended levels (less than 21 units a week for men, and less than 14 units a week for women).
• Eating a healthy, low-fat, balanced diet, and restricting your salt intake to less than 6g (0.2oz) a day.
• Losing weight if you are overweight or obese.
• Restricting your caffeine consumption to less than five cups of coffee or tea a day.
• Relaxation therapies, such as yoga and meditation.

High blood pressure (hypertension) is a serious life-long condition that is best controlled with lifestyle adjustments and, if necessary, medication.

The potential life-threatening consequences of persistent high blood pressure include heart attacks, strokes and kidney failure.

This is caused by the sheer force of blood pumping against artery walls, damaging the vessels and making it harder for nutritions and blood to flow to internal organs.

To prolong life, it’s vital to follow NHS guidelines on how to reduce high blood pressure.

The post High blood pressure: Eating this tropical fruit could help lower your BP reading appeared first on MyMedicPlus.

Researchers from the Mayo Clinic have identified a microbiome signature associated with endometrial cancer, according to a study published in Scientific Reports.¹

The signature is in part driven by postmenopausal status, along with additional known risk factors for endometrial cancer such as obesity and high vaginal pH (>4.5), which together significantly modify the composition of the reproductive tract biome and leads to an increased diversity. Previous studies have demonstrated that healthy vaginal microbiota is most commonly low in diversity and dominated by Lactobacillispecies.

“Of the 17 taxa we found enriched in (endometrial cancer) patients, 8 were also enriched by postmenopause,” said the researchers. “Because postmenopausal status is a main risk factor for endometrial cancer, this system can be thought of as an ecological succession towards a disease state.”

The researchers collected microbiome samples from 148 women undergoing a hysterectomy for either endometrial cancer (n = 66) or other benign uterine conditions (n = 75). The samples were analyzed for diversity across multiple parameters identified as known risks for endometrial cancer. In the lower reproductive tract, both α- and β-diversity were associated with patient menopause status (P = 0.002 and P = 0.007, respectively). In the uterus, the microbiome α-diversity reached significance (P = 0.024), while β-diversity did not (P = 0.221).

“All parameters analyzed (menopause status, BMI, and vaginal pH) showed a significant impact on the microbiome composition, with postmenopause, obesity, and high vaginal pH significantly increasing the microbiome diversity,” noted the researchers. “Of note was the marked enrichment of Anaerococcus, Peptoniphilus, andPorphyromonas species.”

The analysis identified P. somerae as the microbe with the strongest association with endometrial cancer (P < 0.001), which was present in all patients with type II disease and in 57% of those with hyperplasia.

“We know other cancers (cervical, gastric cancers) are associated with certain infections (HPV and H. Pylori, respectively,) so it is intriguing to think that there may be micro-organisms associated with the development of other cancers such as endometrial cancer,” commented Elizabeth Etkin-Kramer, MD, FACOG, assistant professor of gynecology at Florida International University, Herbert Wertheim School of Medicine, who was not involved in the study.

In addition to the small sample size and lack of diversification of those samples, a noted limitation of the study was the poor overall health of the patients without endometrial cancer. 

“These hysterectomy patients came to Mayo Clinic due to abnormal bleeding, pain, or some combination of these,” wrote the researchers. “These were not healthy women.”

Still, the suggested association of a specific microbiome signature for endometrial cancer is enough to warrant further research – with the long-term goal of possibly developing a screening test for the disease.

“If the micriobiome does play a role in endometrial cancer, beyond being a marker for it, this could have important implications for endometrial cancer prevention,” said Maria Walther-Antonio, PhD, of the Miocrobiome Program, Center for Individualized Medicine, Mayo Clinic, Rochester, MN, in a press release.²

“We need larger studies to further confirm an association of certain microorganisms in women with endometrial cancer compared to our healthy women in our office. If so, perhaps a non-invasive screening test confirming the presence of this organism in the vaginal microflora would allow for subsequent evaluation of these women for earlier detection of endometrial cancer,” said Etkin-Kramer, before adding “anything that will help prevent a cancer or detect a cancer at its earliest, most treatable stage is definitely a plus.”

The post Study Identifies Factors of Microbiome Composition in Endometrial Cancer appeared first on MyMedicPlus.

Liposuction is no substitute for a healthy diet or regular exercise, insists Dr. Maher Alahdab, a leading double-certified plastic surgeon, during an exclusive Facebook live interview with the Gulf Today team in Dubai.

Dr. Maher, who consults at the Canadian Medical Center in Dubai, went on to shed some light on how liposuction would be prescribed only for people around the ideal weight with inappropriate body fat and not for extremely obese individuals.

Botox and fillers amongst youngsters are a growing demand, says the doctor, as he explained the importance of making sure the patient passes the health and safety tests before going ahead with any surgery.

‘Fillers are dangerous if not done carefully, the only safest way to get the nose fixed is to get Rhinoplasty done by an experienced surgeon’, he insists.

Dr. Maher also advises patients to quit smoking and use a sun block when they step out to avoid wrinkles and save the skin from ageing faster.

Other than causing health damages, the doctor says, smoking reduces the healing process by making it a lot slower.

Dr. Maher tells us about how recovering takes time after such surgeries and one should be patient and take good care of themselves through the process.

Other than mastering various types of plastic surgeries, Dr. Maher is also renowned for the ‘Hollywood look’ surgery, which he says is to focus on the high-cheekbones and broader jaw lines.

Inspired by Hollywood stars like Angelina Jolie and Brad Pitt, Dr. Maher is known to make his patients start looking like they just walked out from Hollywood.

Dr. Maher ended the session by telling us how he makes sure he customizes every procedure depending on the likes and dislikes of the patient.

He says ‘no two people are alike’ and we absolutely agree.

The post ‘Liposuction is no substitute for a healthy diet or regular exercise’ appeared first on MyMedicPlus.

Weight reduction diet: Should you feel that fat makes you fat, then you’re mistaken. Diet or the keto diet for weight reduction actually functions on the principle of consuming high fat, moderate protein and low carb foods for weight loss. And not simply for keto diet, however, such as fats in your daily diet is very important to assimilation of vitamins such as D, Vitamins A, E and K. In this report, we’re going to speak about a few foods which are healthy.

1. AVOCADOS

A Superb source of potassium and Avocado is a favorite get food. This is because the fruit is full of fats. You could fill and keep you full for longer. Articles in avocados make them excellent for high blood pressure sufferers.

2. GHEE

Ghee is a powerhouse of wholesome and healthy fats. Fitness pros like Luke Coutinho and Rujuta Diwekar urge consumption of ghee for health and weight loss. It’s possible to add ghee to legumes, lentils, sabzis, rice, khichdi etc.. 3-6 teaspoon of ghee every day can moisturise skin and hair and also enhance your energy levels.

3. EGGS

Eggs are full of fat and protein. It is one of those Nutritious and best food that could supply you vitamins and minerals necessary for good health. Eggs give you antioxidants such as zeaxanthin and lutein. They’re also a fantastic source of selenium, iron, Vitamin A, D, B6 and B12.

4. OILY FISH

Fatty acids are important to your Heart health and brain health, and oily fish such as tuna, salmon, sardines and mackerel are a supply of those. What is more is that fish is keto-friendly and may be contained in a weight reduction diet.

5. NUTS AND SEEDS

Wish to bite healthy? Replace ready made Oh, your snacking targets chips, snacks, as well as seeds and nuts along with upma are all sorted. Seeds and nuts are all protein and fat-rich foods which could help you keep decent health and weight loss. Seeds and nuts are regarded as among the sources of protein plus they need to be part of your diet plan.

6. COCONUT OR COCONUT OIL

Coconuts are abundant in fibre and fat. Adding them in your daily diet, be it at the Kind of or in the form Cooking oil may be beneficial to your cardiovascular health, digestive, and weight health. All in all, coconut leaves for a Fantastic addition And is among the most healthy meals that are high-fat.

The post 6 High-Fat Foods That Are Super Healthy For Your Weight Loss Goals appeared first on MyMedicPlus.