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Should You Consider the Keto Diet?

keto diet

Lately, a lot of my patients have been asking me about the Keto Diet – if it is safe or if I would recommend it. Despite the recent hype, a Keto Diet isn’t something new. In medicine, we have been using it for around a 100 years to treat drug resistant epilepsy, especially in children.

The Keto Diet is a very low carbohydrate, high fat, adequate protein diet which had originally developed in the 1920s for managing intractable epilepsy. Later, it had been indicated in many other conditions such as obesity, diabetes, cancer, Parkinson’s disease. In recent days, Keto Diet has become increasingly popular among people trying to lose weight.

The diet primarily aims at depriving the body of glucose and putting it in a metabolic state (ketosis), in which fats are burned to produce ketone bodies. These ketones are utilized as fuel for energy production instead of glucose. In order to create this state, the dietary carbohydrates are restricted to as low as 20-25g per day and the fat to carbohydrate ratio is typically kept at 4:1 or 3:1 ratio by weight. Because it lacks carbohydrates, it is rich in protein and fats. It typically includes plenty of meats, eggs, processed meats, sausages, cheese, fish, nuts, butter, oils, seeds and fibrous vegetables.

What is Ketosis?

Glucose is the preferred fuel, especially for the brain. Glucose is also required for the complete oxidation of the fats in TCA Cycle. In conditions of starvation or drastic carbohydrates restriction (below 20g/day), i.e. when glucose is not available, fats are broken down in an alternate pathway to produce ketone bodies. These ketone bodies are utilized by the brain and other tissues for energy production instead of glucose. This condition is known as Ketosis.

What Are The Effects of a Keto Diet on Weight Loss?

The effect of Keto Diet on weight loss has been attributed to several possible factors:

  • The appetite suppressing the action of ketone bodies by modification of hormones.
  • Reduction in the accumulation of fat (lipogenesis) and breakdown of fat (lipolysis).
  • Increased metabolic cost of gluconeogenesis (breakdown of fat or protein for glucose) and thermic effect of protein.
  • High satiating effect of fats which provides the feeling of fullness for longer hours. 

Benefits of a Ketogenic Diet Beyond Weight Loss

Due to obesity, excess body fat is closely associated with insulin resistance. The metabolic disturbances associated with insulin resistance due to inefficient utilization of glucose are improved with low carbohydrate high-fat diets. These changes beneficially affect gene expression, improved resistant states, attenuate oxidative stress and inflammatory conditions.

Significant reductions in serum triglycerides, marked increase in HDL cholesterol and decrease in inflammatory markers have been observed with this diet.

Potential Risk of Following This Diet

Despite the metabolic benefits of Keto Diets, the severe carbohydrate restriction and huge fat content of the diet raises question regarding safety. The severe restriction in diet calls for inadequacies of several nutrients.

  • Selenium deficiency is noted which leads to abnormal cardiac rhythm and impaired myocardial functions.
  • Arterial stiffness, increase in LDL cholesterol occurs in about half the individuals on Keto Diet.
  • Although it might show improvements in certain cardiovascular parameters like increased HDL and lowered TGLs, this mostly in the short term. In the long term, it has been shown to cause Hepatic Steatosis (accumulation of fat in the liver), Dyslipidaemia and glucose intolerance in mice.
  • It affects calcium balance and bone health. Prolonged exposure to the acidic environment caused by the ketones in blood can lead to progressive loss of bone minerals.
  • In fact, Nephrolithiasis, a very commonly noted complication of the Keto Diet, can be attributed to increased urinary calcium which leads to stone formation.
  • High amount of fat in the diet gives rise to gastrointestinal tolerance issues which include nausea, diarrhoea, constipation and GERD(Gastro Esophageal Reflux Disease).
  • Other side effects include dehydration, Hypoglycaemia, Hyperuricemia, Pancreatitis, Ketoacidosis, low serum sodium and magnesium have been reported.

Practical Considerations To Be Taken

It is important to consider the total calorie intake, especially in context of weight loss. Reduction in total calorie intake is always important and not just replacing carbohydrate calories with fats.

With the above considerations, a modified Keto Diet can serve as an effective tool for weight loss with certain added metabolic advantage and can be advised to obese individuals having no other metabolic disorder for a limited period of time. This should, however, be followed up with a healthy and more balanced eating plan on the long term.

Please note that we do not advocate, advise or recommend fad diets to our players. Please reach out or consult your doctor, dietician or nutritionist before making changes to your diet.

For more topics on diets, nutrition and health, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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6 Magical Foods That Could Help Boost Your Immunity

boost your immunity

The winter flu coupled with the ongoing pandemic isn’t a very desirable combination. If you’re too worried about that cough or cold being a symptom of COVID-19, you need to boost your immunity this season! Being we get to the foods which can boost your immunity, let’s understand what immunity is all about! 

What Is Immunity? 

It is a condition of being able to resist a particular disease, especially by preventing the development of pathogenic microorganisms or by counteracting the effects of its products. The Immune system consists of organs, cells, tissues and proteins – together they carry out bodily processes that fight off pathogens (viruses, bacteria and foreign bodies that cause infection or disease). When our immune system comes into contact with a pathogen, it triggers an immune response. The immune system releases antibodies which attach to the antigen or pathogen and kill them.

In simple terms, immunity is the strength to fight and ward off viruses and bacteria which make us weak and ill. It’s the 1st line of defence. To build immunity, we have to choose a healthy lifestyle with: 

  • Regular exercise 
  • Healthy and nutritious food
  • Staying well hydrated
  • Good quality sleep
  • Stress management
  • Avoid smoking and alcohol
  • Avoid processed, canned, preserved and refined food

Magical Foods That Can Help Boost Your Immunity 

While the above certainly help you boost your immunity, here are a few magical foods that can help you as well. 

  1. Fruits: are packed with vitamins and minerals. They are a rich source of Vitamin C and Vitamin A which play a very important role in building immunity. They are packed with antioxidants. Citrus fruits like Orange, grapefruit, Sweet Lime, lemon as well as kiwi, papaya and all types of berries are the best. To get the best of fruits, we should always consume seasonal and locally grown fruits. 2-3 serving of fruits are recommended per day if there is no restriction.
  2. Vegetables: like green leafy veg, broccoli, red bell pepper are packed with vitamins, minerals and antioxidants. Green leafy vegetables are packed with fiber and water. They are loaded with Vitamin A, C and K. Calcium, iron, magnesium, potassium are the minerals which we can get from them. They are also good sources of phytochemicals like litein, zeaxanthin and beta-carotene which revitalize our health. In fact, Broccoli is supercharged with vitamins A, C and E. It has sulforaphane which is an antioxidant. It has good amounts of fiber which supports the immune system. Red bell pepper has good amounts of Vitamin C which can be compared to Citrus fruits. If anyone wants a good amount of Vitamin C with fruit sugar (Fructose), bell peppers are the best option. It is also a good source of Beta carotene (which gets converted into Vitamin A). Along with helping boost your immunity, it also improves your skin and eye health.
  3. Nuts and Seeds: are good sources of good fat/omega 3 fatty acids and have protein and antioxidants in it along with Vitamin E minerals. In nuts and seeds, almonds and sunflower seeds help you boost your immunity. Vitamin E is fat soluble and almonds have plenty of it! Sunflower seeds are great sources of phosphorus, magnesium, selenium, Vitamin B-6 and E. Vitamin E is very important in regulating and maintaining the immune system.
  4. Roots like Ginger and Garlic: Ginger is anti-inflammatory and antioxidative in nature, hence it helps in preventing illnesses. Certain chemical compounds in ginger helps our body ward off germs. Both fresh and dried ginger are good to build immunity. Garlic is used in home remedies for common cough and cold and other illnesses. It has allicin in it which helps to lower down the blood pressure, cholesterol and helps in heart health.
  5. Green Tea: is packed with flavonoids and epigallocatechin gallate (EGCG) which are antioxidants. In studies, it’s shown that ECGC helps boost your immunity. Green tea also contains L-theanine which is an amino acid that helps in the production of germ fighting compounds called T-cells, which reduce inflammation in the body and helps fight infections.
  6. Dark Chocolate: The Cocoa found in dark chocolate can strengthen the defence of our immune system. Dark chocolate may help fight a stubborn cough. It contains an antioxidant called theobromine, which may help boost your immunity by protecting the body’s cells from free radicals. But dark chocolate is high in calories and saturated fat, so it is important to maintain portion control.

These are the few foods which help boost your immunity. With these, there are many more foods that help us, such as amla, haridra, neem, tulsi and ashwagandha. They are known to strengthen the immune function. As with all foods, you need to maintain portion control. Before you try any of the above foods, check with your doctor, dietitian or nutritionist. 

For more on immunity, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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Healthy Eating: Vegetable Bajra Uttapam

vegetable bajra uttapam

Uttapam is quite a popular dish! How about we add a twist of health and nutrition to it with Bajra? That’s right! Today let’s prepare Vegetable Bajra Uttapam. Bajra, as you know, is rich in fiber, it is gluten-free and helps one manage blood sugar, lose weight and it also reduces cholesterol levels.

Let’s get started!

What You Will Need

  • Whole Bajra – ¼ cup (soaked for 8 hours and drained)
  • Bajra Flour – 1 cup
  • Rice Flour – ¼ cup
  • Carrot – ½ cup (grated)
  • Onion – ½ cup (finely chopped)
  • Tomato – ½ cup (finely chopped)
  • Coriander – ½ cup (finely chopped)
  • Salt to taste
  • Ginger Garlic Paste – 1 tsp
  • Chilli powder – 1 tsp
  • Turmeric powder – 1 tsp
  • Lemon Juice – 1 tbsp
  • Oil 

How to Prepare

  1. Combine whole Bajra with ½ cup of water and some salt. Put it in a pressure cooker and cook for 5 whistles. It will take time to cook, so be patient.
  2. Once done, drain the excess water and keep the cooked Bajra aside.
  3. Combine Bajra flour, rice flour, whole cooked Bajra, all vegetables, ginger garlic paste, lemon juice & spices along with 1-1.5 cup of water in a mixing bowl, mix them well.
  4. Heat a nonstick griddle and grease it lightly with oil.
  5. Using a spatula pour the batter on the tawa and spread it lightly to make a medium thick circle. Allow it to cook on medium flame.
  6. Once golden brown, flip it over and allow it to cook on the other side.
  7. Serve it hot with freshly made green chutney.

Highlights of the Vegetable Bajra Uttapam

  • Vegetable Bajra Uttapam is rich in fiber and iron, giving you satiety with just 1-2 Uttapam.
  • Best for any meal of the day, and very colorful with all the veggies.
  • Will give you a change from the regular Uttapam and is super healthy! 

We hope you enjoy this delicious and nutritious Vegetable Bajra Uttapam recipe! Do share your thoughts with us in the comments below. For more healthy recipes, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

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The Power Of Black Tea For Immunity

A powerful immune system not only prevents the attack of any foreign invaders like bacteria, fungi, viruses, parasites but also can protect against degenerative diseases like cancer, heart disease. There are many beverages that can support a healthy immune system and black tea is one of them. The health benefits of black tea have been attributed to it’s decent amount of polyphenols and a wide range of flavonoids—particularly thearubigins, theaflavins, flavonols and flavones. These phytochemicals have shown antimicrobial, anti-viral, antioxidant, anti-carcinogenic, anti-mutagenic and anti-inflammatory activities.

Black tea has beneficial physiological effects like the prevention of atherosclerosis and coronary heart disease by easing inflammation and supporting the flexibility of blood vessels, which can reduce risk of high blood pressure, heart attack, stroke. Researchers at Harvard University have found 10 times more virus-fighting interferons in the blood of people who drank black tea in comparison to people who drank placebo beverages. The researchers attributed this to an amino-acid, L-theanine found in ordinary black tea.

Various studies over the years have also linked drinking Black Tea to reduced risk of certain types of cancers, and increased number of immune cells, antioxidants that protect cells against free radical damage. The antimutagenic effect is well documented for the black tea polyphenols, namely theaflavins and thearubigins and attributed both to the inhibition of the oxidative DNA damage as well as, considerable literature demonstrates their inhibitory effect on the tumor cell proliferation. Latest research also suggests that these polyphenols even affect the balance of gut bacteria that enhances immune functions, encouraging short-chain fatty acids formation that support liver’s function.

Tea drinkers have shown lower levels of the stress hormone, cortisol, after an exposure to a stressful situation. Stress can suppress the immune response of the body. Thus, indirectly by managing stress, tea again improves the effectiveness of the immune system.

Tips To Include Black Tea In Your Diet  

  1. Infused Tea: Add 3-5g or one black tea bag into a cup. Fill to the top with 85-90c boiling water and steep for 3-5 minutes. Remove the tea bag or strain and serve hot or over ice.
    Optional: You can add half a cup of fruit pieces into a one-quart Mason jar with tea and, later cover and let the fruit steep for another ten minutes in hot infused tea, after removing the tea bags.
  2. You can add some lemon juice or crushed ginger or a pinch of cinnamon to infused black tea for additional antioxidant activity and flavour.
  3. Japanese researchers have found that even gargling with black tea extract twice a day was less likely to catch flu by flushing microbes trapped in the throat area.
  4. Inhaling boiling water mixed with Black Tea can facilitate the clearing of the passages towards the lung and facilitate the removal of bacteria/viruses trapped around the nasal area and opens a pathway for the Theaflavins to reach the lungs and protect it from infection.

 Word of Caution 

  • Adding milk may diminish the disease-fighting potential of the tea as various studies have not observed the beneficial effect of black tea consumption on the risk of coronary heart disease in subjects consuming tea with milk.
  • Avoid having tea with meals due to the presence of Tannins, an anti-nutritional compound, which has inhibitory effects on absorption of protein and certain minerals from food like, Iron, copper, sodium and aluminium.
  • Do not drink tea close to bedtime as another compound in tea called Caffeine could keep you from falling asleep.

Don’t miss on physical activity, adequate sleep and Dietary Diversification, that is, include a variety of food in your diet ranging from whole grain/pulses to coloured fruits/vegetables, nuts and seeds, lean meats, to add a wide spectrum of vitamins and minerals and antioxidants in diet, to enhance body’s disease-fighting capabilities. 

Enjoy your cup of tea 1-2 times a day in snack time away from meals. We hope this article helps you. Do leave your thoughts in the comments below. For more immunity-boosting tips, check out Healthy Reads or tune in to our experts on GOQii Play. 

To get these tips directly from your GOQii Coach, subscribe to personalized coaching here: https://goqiiapp.page.link/bsr

Stay safe, boost your immunity and #BeTheForce! 

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