7 Food You Should Avoid on Keto Diet

When you plan to start a diet routine than it is important to look yourself that what you are eating and which food you should avoid to follow the diet plan. If you are thinking to follow the ketogenic diet then you have to follow the same agenda as what to eat and what to eat while following the ketogenic diet.

if you want to follow ketogenic diet than there are some particular foods that you can not eat in ketogenic diet .

So, let’s have a look at the food you should avoid when you are with ketogenic diet.

• Starchy Vegetables and Fruits

Starchy vegetables are digestible carbohydrates which is limited to ketogenic diet. Corn, potatoes, sweet potatoes and beets. Fruits which are high in sugar too, can spike your blood sugar more quickly than berries and they have more carbohydrates (get a full list of low-carb fruits ranked from lowest to highest.

• Sweet Yogurts

Make a habit to have plain yogurt so that it will limit your added sugars .Have greek yogurt which have high range of protein and lower in carbohydrates as like as regular yogurt.

• Juices

If you are regularly taking the fruit juice then it can surely spike your blood sugar. So better you can stick to water.

• Honey, Syrup and Sugar 

You have to avoid sugar intake, honey and maple syrup these are high in carbohydrates and low in nutrients.

• Avoid Chips and crackers

Make a distance from chips, crackers and other as these are all processed food including grain-based snack foods These are high in carbohydrates and low in fiber.

• Gluten-Free Baked Goods

This is not true that those foods which are gluten-free doesn't equal to carb-free. Truely, if you are eating gluten-free breads and muffins then they are as high as in carbohydrates as traditional baked goods. Usually are in lack of fiber too.

• Alcohol

Maybe you already know that while following a diet plan then obviously you will be advised to avoid alcohol intake but on following keto diet, you just have to worry about the carbs in the drinks you consume.

While following the keto diet you can lose the cravings for food. However, once when you will follow the ketogenic diet then  you will understand that many of there are lots of food which is loaded with carbohydrates and the things you craved were simply caused by the carbohydrates within them. 

The ketogenic diet can deliver really effective benefits if followed religiously on a rotational basis. Do not lose your patience, the wait is definitely worth it.

7 Tips on How You can Open Your Heart to Mindful Eating

Starting from breakfast to dinner, we can say that eating is an important part of our daily life. However, what type of food you are eating is the most important factor in defining your health. In this busy schedule, there is no fixed time for eating, whenever you get the time you eat. In-car, sitting in front of a computer or when you are sitting around a conference table. 

When you are following mindless eating, overeating can result in negative health results like digestive disorders and obesity.

Following mindful eating doesn’t mean following a strict diet plan. It’s a way of eating and enjoying your food for good health and a feeling of pleasure. Mindful eating can be defined as bringing awareness and appreciation to the experience of eating. 

Let’s peep on the guidelines on how to begin your mindful eating.

1. Sit down and set everything aside

Don’t feel that eating is a to-do list. Are you busy throughout your day, eating whenever you get a chance? You should set everything aside and take time for yourself to enjoy your food. Just make a target to focus on your meal. Make this a habit.

Encourage yourself to focus on your food and how do you consume it. Mindful eating will make you take a break, you truly will feel more relaxed.

2. Make a habit of eating slowly

Usually, your body and your brain need some time to accept that you are eating which can help you to communicate with your body when you are full. At least the signal of communicating that you are eating needs 20 minutes. So, finish whatever you have in the mouth before you take the next bite. So eating slowly eating is a healthy habit. It makes you feel satisfied.

3. Whatever food it is, just chew well

If you are not chewing your food well then it results in undigested food particles floating through the colon and these particles will turn into bloating, gas, and indigestion. So chew your food thoroughly until it has a fine, pulplike texture. It can give you good digestion which is essential for overall health.

4. Sip your fluids, don’t gulp it

Whatever fluid you are taking just try to take it before 15 minutes of your meal or at least take it 15 to 30 minutes after a meal. But if you prefer to drink with a meal take small sips between your meals. This habit can avoid or reduce gas and bloating. You will feel lighter after meals.

5. Embrace your senses with mindful eating

If you are following mindful eating then you will gradually feel the magic, a stimulating experience.  You will observe many things in your food as colors, textures, aromas, sounds. Remember that eating isn’t just about having a good taste. It is all about tapping into all of your senses while eating.

6. Make a habit to eat only when you are hungry

Don’t make a habit of eating mindless or emotional snacking every day. When you are snacking in between meals regularly, you will never feel satisfied. Eating when you’re not hungry can result in feeling guilty later about overeating. 

Don’t eat just because there is a variety of food around. When you grab a snack, ask yourself why you want it before you consume it. Eating only when you’re hungry may help you avoid excessive weight gain.

7. Sometimes try to adopt an attitude of gratitude

Always acknowledge yourself on the time and effort you put into creating your meal. Take a moment to appreciate yourself on getting the preparation and intention involved in getting the food onto your plate and also thank the person who prepared the food. It will give you a feeling of satisfaction all around.

Mindful eating is a natural and pleasurable experience that supports you with good health. Your whole body will benefit from slowing down and being present while eating. Mindful eating is not just what you eat, but how you eat that matters.

The Hidden Dangers of Dietary Supplements

In the market, each dietary supplement gives you the numerous promises to get stronger bones, smooth supple skin, and a strong immune system. Nowadays these dietary supplements have captured the whole market place along with all over your television screen at any time of the day, it compels you to think does it really work? Is it worth your every penny spent for a healthy and fit body?

Keeping this in mind let’s dig out the hidden dangers of taking dietary supplements for your body:

1. Dietary Supplements can not be an ideal food substitute

While you can acquire lots of vitamins and nutrients from natural foods, however, your body ingesta certain food in order to acquire these supplements for a healthier body and performance. But remember that completely depending on healthy supplements may create a nutritional gap that can only be filled by following a well-balanced diet full of vegetables, meat, and fruits.

2. Usages of extreme supplements invite health hazards

Extreme use of anything can develop a risk for your own body. So, consuming too many dietary supplements can cause many complications. Like diarrhea, birth defects, hypercalcemia and it reduces bone density while also posing risk for liver damage.

3. Dietary supplements have been contaminated with drugs

Dietary supplements have unfortunately been found with laxatives, antidepressants, and cancer-causing drugs which will give birth to diseases like sudden death syndrome, heart failure, stroke, arrhythmia.

4. Dietary supplements are loaded with Caffeine

Lots of dietary supplements are loaded with caffeine. But many of us don’t know that caffeine comes with lots of risks causing danger to our health. Unknowingly if you are consuming lots of caffeine in a single day, you’re going to face a lot of health problems such as headaches, insomnia, irritability, and even nervousness. It will also lead to muscle tremors, an irregular heartbeat, and more.

Improperly taking dietary supplements can even result in negative side effects. Dietary supplements do not work fast, or immediately, it takes time to show the results. So, have patience if you are using it. But when to take, what to take and how much you should take must be directed from a doctor and a good dietitian. Because when you use it properly, the effects will be much better.