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8 Benefits of the Keto Diet and a bonus Keto recipe

You probably have heard of the ketogenic diet and the positive words by people who have taken it. You’re probably thinking, what could possibly make it as good as people say. The answer is simple. There are so many benefits of a ketogenic diet to change your life.

What is a ketogenic diet?

The keto program suggests a diet that is low on carbohydrates, moderate on protein and high in fat. The objective is to tweak the nutritional intake in order to deliver the body into the metabolic state known as ketosis.

When the body no longer has stores of glycogen sugar to fuel its energy needs, the body enters a state of ketosis. Without sugar, the body has no choice but to tap its stores of fat to get by. The liver converts fat reserves into ketones. That presents the body its energy source. And hence, this is why the keto program is a good way to lose body fat.

8 benefits of the keto diet

Unlike other diets that offer a weight loss benefit and little else, the keto diet comes with several benefits. In this article, I’ll share eight benefits of the keto diet.

Benefit #1: Weight loss

Obviously, weight loss is the primary goal of the keto diet. The keto diet works well in weight loss because it makes the body look to its fat reserves to power its metabolism.

When the body is deprived of carbohydrates, it enters a state of ketosis. Insulin levels and blood sugar fall when that happens. When the body taps the energy in fat cells, a considerable amount of water is released, making for some great weight loss. The fat cells are then able to enter the bloodstream and make their way to the liver, where they are turned into ketones for energy processing. If you monitor your diet and ensure that you have a calorie deficit, you will get to enjoy the weight loss benefits of the keto diet.

Benefit #2: Suppressed food cravings

When your diet isn’t heavy on carbohydrates, you’ll find that you don’t crave for food as much as before. Many people who get on the keto diet are able skip their snacks throughout the day, and only eat at meal times. They find that they are simply not as hungry as before, they don’t need to snack and hence a suppression of food cravings.

Benefit #3: Improved ability to focus

When you are on a regular diet that puts carbohydrates into the body, your brain has to deal with the rise and fall in sugar levels. Inconsistent energy levels can make it difficult for the brain to focus. With the keto diet, however, the energy source is constant and consistent. The brain is better able to stay focused.

CLICK HERE TO SIGN UP FOR YOUR OWN CUSTOM KETO DIET

Benefit #4: Higher energy levels

When you choose a regular diet, your body is always on the verge of running out of energy. You need to constantly eat and refuel. With a keto diet, however, the body taps its fat reserves, a nearly unending energy source. With that, the body, then, is able to maintain constant energy levels throughout the day. As a result, you will end up feeling a lot more energetic.

Benefit #5: Fights diabetes

When you suffer from Type II diabetes, your body experiences high levels of insulin. Since the keto diet takes excess sugar from your diet, it helps stabilize HbA1c counts, and possibly even reverse Type II diabetes.

Benefit #6: Improved levels of good cholesterol

HDL cholesterol helps get rid of the body’s bad cholesterol reserves. When you’re on the keto diet, your body’s triglyceride levels will fall and your HDL cholesterol levels will rise.

Benefit #7: Better blood pressure

Some people have noticed that when on a keto diet, blood pressure will drop. Some patients suffering from high blood pressure and on the keto diet discover that they are able, after doctor’s advice, to stop taking blood pressure medicine altogether.

Benefit #8: Fights cancer

It is possible that a ketogenic diet has the ability to fight cancer. A recent medical study (Reference 1) published in 2017, showed that implementing the ketogenic diet led to a dramatically increased survival time and slower tumor growth. Specifically, the study found that most of the patients in the study with a ketogenic diet showed significant increase in survival time mean and a clear trend of slower tumor growth in pancreatic, prostate, gastric, brain, lung cancer.

Change your life with Keto

The keto diet can change a person’s life. It is not a very difficult diet to follow. There are many of great recipes for the keto diet. All it takes is the willingness to give it a shot.

To round off this article, here is a very simple Keto recipe for you to try out.

Keto Curry Spiked Tuna and Avocado Salad

From the usual tuna and avocado salad, we’ve added an antioxidant-rich powder– curry! This recipe has curry (an antioxidant-rich powder) and is packed with protein, healthy fat and of course, it’s low in carbohydrates. Also, this super easy to follow recipe has no cooking. It only takes about 5 minutes to make.

Serves 1.

Ingredients:
6oz Albacore Tuna, drained
1/4 cup Avocado, diced
2 Tbsp chopped Celery
2 Tbsp Mayonnaise
2 Tbsp Curry powder
Pinch of Salt and Pepper

Procedure:
1) Whisk together curry powder, mayonnaise, salt and pepper in a bowl.
2) Fold in tuna, avocado, and celery, until missed thoroughly.
3) Serve over keto toast or rolled in fresh lettuce.

Nutritional Information:
Energy – 357 kcal
Protein – 44g (53%)
Fat – 17g (40%)
Carbohydrates – 6g (7%)

References:

Tumor Cells Growth and Survival Time with the Ketogenic Diet in Animal Models: A Systematic Review. International Journal of Preventive Medicine. 2017.
The Ketogenic Diet and Chronic Disease by Greg Schmaus. Medium. 2018.
10 Health Benefits of Low-Carb and Ketogenic Diets by Kris Gunnars, BSc. Healthline, 2018.
9 Proven Benefits of a Ketogenic Diet by Dr Jockers. Drjockers.com.
Why is the keto diet good for you? Written by Ana Gotter. Medically reviewed by Jillian Kubala. 2020.

Disclaimer: The content in this post is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Disclosure: Some of the links in this post are affiliate links and if you go through them to make a purchase I will earn a commission. Keep in mind that I link these companies and their products because of their quality and not because of the commission I receive from your purchases. The decision is yours, and whether or not you decide to buy something is completely up to you.

Gynecomastia or ‘Man Boobs’ – the Causes and Treatment Options

“Gynecomastia” comes from two Greek words, “Gyne” meaning Woman and “Mastos” which means breast. Loosely translated, it means “woman like breasts”. They are also known as “steroid breasts” or “man boobs” as some people unkindly call them. It’s the breast (pardon the pun) of all jokes. An embarrassing anatomy that sags (pardon the pun, again) men into depression.

Gynecomastia describes a condition whereby breast tissue grows in a man’s chest creating what appear to be female breasts. These breasts can sometimes be quite tender and sensitive.

The condition Gynecomastia is very common in adolescent boys. However, in about 90% of these cases, the condition disappears naturally as they grow out of puberty and into adulthood.

Unfortunately, for the remaining 10%, the breasts remains, and can be quite a social let-down causing great embarrassment and psychological damage to the patient. In fact, it is very common that this condition can generate a great deal of shame, embarrassment and humiliation. Most of this is usually brought about from teasing and jokes made about their breasts, by their friends and even family.

It is interesting to note that other than the tenderness in the chest caused by Gynecomastia, there are no other medical problems with this condition other than the psychological problems that it brings about.

For some men and boys who appear to have Gynecomastia, may actually have a condition called pseudogynecomastia. This describes the fatty build up on their chests. Do note that this is not the same thing as Gynecomastia.

Oddly enough, it is possible that this condition may affect only one breast or both.

What causes Gynecomastia?

For most cases of Gynecomastia, there are no identifiable causes for this condition. However, this list contains a lot of what is commonly accepted to cause Gynecomastia.

– puberty
– steroid abuse
– obesity
– tumors
– genetic disorders
– chronic liver disease
– side effects of medication
– castration
– Klinefelter Syndrome
– Gilberts Syndrome
– ageing

Changes in the balance of the hormones estrogen and testosterone can also cause Gynecomastia. While this commonly occurs during puberty it can also happen during other stages of a man’s life.

From that list above, studies have shown that the main causes of Gynecomastia are usually: obesity, steroid abuse and an imbalance in hormones.

How is Gynecomastia Diagnosed?

Diagnosis usually starts with the doctor making a physical examination. The examination itself should be relatively minor with just a bit of prodding and poking.

The doctor will then continue by interviewing the patient with a number of questions regarding his breasts in order to ascertain how long he’s had them and also what degree of tenderness he experiences.

In order to work out what is causing the patient’s Gynecomastia, the doctor will enquire about his medical history as well as any medication that he is taking.

It should be noted as well that while male breast cancer is more common than a lot of people think, these lumps in a man’s breast are usually not cancerous. However, as usual, if in doubt, contact your doctor as soon as possible in order to eliminate the possibility.

How is Gynecomastia Treated?

In most cases, Gynecomastia requires no treatment and will disappear quietly on its own.

However, in some cases, the treatment may depend upon the cause. For instance, if the cause is the medication being taken, then hopefully with a suitable alternative drug which will be just as effective.

In many cases, the reason for Gynecomastia is obesity. If the patient loses a amount of their weight through diet and exercise, then this will usually cure the Gynecomastia without the need for any kind of surgery.

Click here to get the exercise routines and Lose Man Boobs In 30 Days.

In a small number of cases, surgery is suggested to be the best option. Usually in these cases, the Gynecomastia is causing the patient a very high degree of psychological problems.

This surgery removes the glandular tissue or fat behind the breast in order to create a more masculine looking chest.

The surgery for Gynecomastia can sometimes be conducted under a local anaesthetic with some sedation and the patient treated as an out-patient. However, as with all surgery, whether it is low risk like this or high risk, there is always an element of risk. This can be excessive bleeding, fluid loss and problems associated with the anaesthesia. Therefore, the patient should be healthy and emotionally stable to reduce any complications and surgery risks. Be aware that there can also be a degree of scarring after the surgery.

As this surgery is usually considered cosmetic, it is often quite difficult to get financing or for the public health bodies to accept you as a patient. However, patients do sometimes get the funding required often after proving the psychological problems that this condition causes. Do consult your medical and insurance experts for professional advice.

Conclusion

Gynecomastia affects many men in varying degrees. The main problem from it, is the psychological problems associated with the embarrassment of having woman like breasts. For most, the solution is to lose weight or to wait for the body to develop further, however for some, the only way to cure this problem is by having breast reduction surgery.

Click here to get the exercise routines and Lose Man Boobs In 30 Days.

6 Amazing Health Benefits Of Mindfulness

By Greg Thurston

Creator of Seven Minute Mindfulness

Do you know what “mindfulness” is? Another buzz word? Don’t ignore it. Being mindful is so beneficial to your body and mind!

But what it is exactly? Is mindfulness just being more aware? Does it mean clearing your mind?

In a sense, being mindful, is like simplifying things. Usually you’ll try to multitask all day. You worrying about 12 things while doing just 6. And you know that doesn’t work too well.

Being mindful needs you to focus on the present moment. Being fully here. At this moment. Right now.

It allows you to act on what’s going on right around you and inside you. So it simplifies things because you can just enjoy the present moment.

Meditation is a way to be more mindful. You can practice it throughout your day, whatever you’re doing, and give it all of your focus and attention. It helps you to be proactive about putting aside other worries and being present in what you’re doing and who you’re with.

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You’ll gain inner peace, happiness and feel ‘uncluttered’ in your life.

Honestly, mindfulness is something that we don’t give to ourselves much. Today, we are programmed on getting as much done as possible all the time. This leads to burnout, stress, health problems, and lower productivity.

Mindfulness, on the other hand, gives us the opposite. Let’s examine the benefits of mindfulness.

1. Mindfulness reduces stress

This is common. Today, we really battle stress from all sides – family, work, business, and relationships.

If you constantly worry about many things, your mind will never get a break. That’s why so many people are completely burned out, feeling depressed, and stressed to the point of panic attacks or needing medication.

Worrying robs you any opportunity of joy or relaxation in our day. You probably know how it goes: you’re sitting at your desk at work, stressed about a deadline, and also about a disagreement with your partner, and some tension you’re feeling with a co-worker, and that garage that needs cleaning out at home…

Always carrying all of these things lead to stress and:

Restless sleep

A racing mind

Low energy

Feeling irritable

Feeing defensive

Getting angry easier

Panic attacks

Constant panic

Headaches, body aches, migraines

Jaw pain from clenching teeth

Tight shoulders and back pain

Depression

As you can see, trying to keep everything on your mind leads to all kinds of problems, resulting in lower productivity or even worse outcomes.

You might even feel guilty if you forget to worry about something. Do you ever do that? You’ll finally get absorbed in something and it feels really nice, but then you remember all the things that aren’t resolved, and you feel guilty for letting yourself have a few minutes.

But you need those minutes!

Being mindful and present will allow you to get absorbed in what you’re doing, give it your full attention so you can do better. With that, you’ll feel clearer and mentally energized.

Your body and brain wasn’t made to handle constant stress. It’s so much healthier to be present and put aside the other pressing thoughts.

Challenge yourself to be mindful in one activity a day. It could be cooking, a walk, feeding the dog, drawing, ironing, or something else you enjoy.

Try it and see how it feels to let yourself be fully present with that one thing and not having thoughts about anything else. After that, see how you feel the rest of the day.

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2. Mindfulness creates better health

Being mindful and present lowers our stress levels and bring many health benefits.

You may notice that you’re calmer after practicing mindfulness. Your head feels clearer. You feel more focused. You’re more productive.

Being mindful greatly benefits your mind, and that in turn benefits your body and overall health.

It is possible that people who practice being mindful have higher brain function, an increased immune function, lower blood pressure, lower anxiety levels, and are more calm.

We’ve heard this for years, and experts are talking about meditation and yoga. Both of these are ways to be mindful!

3. Mindfulness decreases depression symptoms

When you lower stress levels and improve your health, you will find that it helps with depression.

Mindfulness does that and more. It’s been considered an effective part of overall depression treatment for a long time.

Being mindful often helps people see and acknowledge their feelings. This leads to better coping. Being mindful lets you say, “I see that I’m feeling that way, and, hey, that’s okay.”

Being mindful engages the observant self within you, so you can notice how you’re feeling, and what you’re thinking, but not getting completely sucked into those feelings. You can step back and analyze the situation better.

4. Mindfulness increases Neuroplasticity

Neuroplasticity? What’s that? If you break it up, Neuro, or brain, plus plasticity, or being flexible.

Think about how plastic can be soft and pliable.

Being mindful helps your brain increase its ability to change and adapt. This is very important to our survival.

Simply put, neuroplasticity refers to how our brain grows, learns, and changes. When we change our mind or learn new things, we actually make new pathways and new connections within our brains.

However, this has bigger scientific implications. When someone has a stroke and has to relearn how to walk, they’re actually learning how to re-circuit their brain around the damaged area.

Imagine how much stronger your brain will be if you practice mindfulness and therefore improve neuroplasticity. That’s a huge advantage for dealing with all of life’s curves and for any brain damage you might suffer.

5. Mindfulness helps you deal with illness

Studies have found that mindfulness helps people with cancer and people with chronic illness; even terminal illness.

Certainly, being in the moment more would help someone enjoy life day by day. Research has found that mindfulness helps cancer patients reduce stress while relieving fatigue.

For many, mindfulness increases our spirituality and sense of purpose. It helps people handle their emotions, stress and depression originating from their illness.

Mindfulness can greatly improve life for people with chronic pain, such as low back pain. It helps patients focus on something other than the pain.

6. Mindfulness helps recovery

We’ve seen all the ways mindfulness benefits our mental and emotional health. It also helps us physically when we need to recover from illness.

This is probably due to all the other benefits of being mindful.

We have better focus, we’re less stressed, we feel more at peace, and so we’re happier.

We’ve talked about some big areas where mindfulness helps. To zoom in a bit, here’s a list of more specific ways that being mindful improves our lives:

Better mental health

Less stress at work

Better emotional regulation

Less problems with alcohol and drugs

Less depression and anxiety

Better performance at school and work

Better relationships

Better self-awareness

Less burnout

Better able to cope with ups and downs

More resilience

We’re just healthier when we’re more mindful, because people aren’t really made to multitask multiple things all day long and always worry.

We can benefit from slowing down and enjoying the present moment. Why let other things detract from what you’re doing? You can give those other things your attention in due time.

For the ULTIMATE experience of mindfulness, I highly recommend that you check out 7 Minute Mindfulness.

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This method will make your mind as calm as water. I’m talking about a method that will allow you to sink into relaxation, and feel abundantly positive and happy within minutes. It will fill your life with joy and satisfaction. And teach you how to easily defeat any life problems that you may be facing.

And it only takes 7 minutes!

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