Introduction
Choosing the right diet is crucial for achieving success on your weight loss journey. With numerous options available, it can be overwhelming to decide which one is best for you. One diet that has shown significant success over the years is the ketogenic diet. This diet involves consuming very low carbohydrates, moderate protein, and high fats. Researching the keto diet will help you understand why it has become so popular. However, it is important to strictly follow this diet plan to see the desired results. Deviating from the plan may hinder your weight loss progress.
Understanding the Ketogenic Diet
The ketogenic diet is designed to burn fat by cutting carbohydrates. According to Dietitian Richelle Gomez, MS, RDN, LDN from Northwestern Medicine McHenry Hospital, carbohydrates are converted into glucose for energy. When carbs are eliminated from the diet, the body starts burning fatty acids, known as ketones, for energy.
A keto diet is typically gluten-free as foods containing gluten are high in carbs. However, some low-carb and keto foods may contain small amounts of gluten, such as jerky, sausages, soups, and broths.
In addition to weight loss, the ketogenic diet can also help manage gut health issues like irritable bowel syndrome (IBS). Many doctors recommend low-carb eating to their patients with IBS, as it often leads to dramatic improvements or even resolution of symptoms.
Tips for a Successful Ketogenic Diet
1. Stay Hydrated
Proper hydration is essential for success on a ketogenic diet. For individuals with thyroid problems, this diet combined with adequate hydration can kick-start their metabolism. It is important not to overlook the importance of drinking enough water each day. Sufficient water intake not only aids in weight loss but also boosts energy levels. Experts recommend consuming an amount of water equivalent to one's body weight in ounces per day.
2. Try Intermittent Fasting
Reducing calorie intake is key to getting and maintaining ketosis. Before starting intermittent fasting, it is important to gradually reduce carb consumption in the days leading up to the fast. This helps prevent any blood sugar fluctuations during the fasting period. Staying hydrated during the fast is crucial, and drinking herbal teas or coffee can be beneficial. Adding ingredients like MCT oil to coffee can provide a feeling of fullness. For individuals with thyroid issues, collagen protein in coffee during fasting can boost hormone function.
3. Incorporate Regular Exercise
Regular exercise plays a vital role in enhancing the success of a ketogenic diet. High-intensity workouts on a daily basis help boost muscle and liver function. Compound exercises that target multiple muscle groups at once are particularly effective in increasing energy levels and metabolism.
4. Be Mindful of Protein Intake
While cutting out carbs, some people tend to increase their protein intake. However, excessive protein consumption can have adverse effects and may hinder weight loss. If you notice your body coming out of ketosis, it may be due to an excess of protein in your diet. Consulting a knowledgeable dietician can help determine the appropriate amount of protein needed for a healthy ketogenic diet.
Conclusion
Although it may take time to see the results of a ketogenic diet, the efforts invested will be worth it in the long run. It is important to note that ketogenic diets are not suitable for everyone. Consulting with a physician or dietitian before starting any diet, including a ketogenic diet, is essential to ensure proper nutrition.
Remember, success on a ketogenic diet requires staying hydrated, trying intermittent fasting, incorporating regular exercise, and being mindful of protein intake. By following these tips, you can increase your chances of achieving your weight loss goals with the ketogenic diet.
References: Alternative Medicine Magazine
Frequently Asked Questions
Is holistic health care equivalent to alternative medicine?
Holistic Health Care differs from Alternative Medicine because it focuses on treating the whole person, not just the symptoms.
Holistic Health Care focuses on all aspects in an individual's lives, including mental and physical, emotional, religious, spiritual, socio-environmental, occupational, culture, and family.
Alternative Medicine does nothing to address these issues. It focuses solely on the body, mind, emotions, etc.
What are the 5 domains that make up integrative medicine (IM)?
Mind-body, nutrition and social determinants are the five domains of integrative medical. Lifestyle, prevention, and lifestyle are all included. These five areas include all aspects health care including mental, spiritual, as well as environmental well-being.
Integrative medicine offers a comprehensive approach for addressing your overall health, well-being, and treatment of diseases. It can include conventional medical treatments, as well as complementary therapies, such as acupuncture or yoga, meditation, massage therapy and herbal medicine.
What is an alternative name for medicine?
Alternative medicine is an umbrella term used to describe any approach to healing that differs significantly from conventional medical practice. Although there are many forms of alternative medicine, most are based on the premise that health care should be rooted in natural substances and practices rather than chemical medicines.
Alternative medicine includes acupuncture, homeopathy, herbalism, naturopathy, osteopathic manipulation, traditional Chinese medicine, reflexology, shamanic healing, spiritual healing, prayer, energy healing, aromatherapy, meditation, yoga, chiropractic, massage therapy, Reiki, and various types of psychotherapy.
Many alternative practitioners claim that their therapies result in better health outcomes, including improved quality of life, fewer side effects, reduced costs, and greater patient satisfaction. However, these assertions cannot be scientifically proven because mainstream medical authorities have largely ignored the evidence-based benefits of alternative medicine.
What does complementary medicine refer to?
Complementary Medicine encompasses any medical treatment that adds to the mainline. It includes treatments such as acupuncture, aromatherapy, chiropractic care, homeopathy, hypnosis, massage therapy, naturopathy, reflexology, traditional Chinese medicine, yoga and others.
Complementary medicine is not meant to be used in place of conventional medicine, but instead as a complement. These complementary medicines are also known as “alternative”, “integrative”, or “integrative” medicine. They combine Western scientific methods and other proven therapies to heal people.
Statistics
- These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
- The use of alternative medicine in the US has increased, with a 50 percent increase in expenditures and a 25 percent increase in the use of alternative therapies between 1990 and 1997 in America. (en.wikipedia.org)
- According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
- The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
- According to a 2005 book by a US [116]Institute of Medicine panel, the number of RCTs focused on CAM has risen dramatically. (en.wikipedia.org)
External Links
cam.cancer.gov
liebertpub.com
- Games for Health Journal
- Acupuncture for Treatment of Insomnia: A Systematic Review of Randomized Controlled Trials
ncbi.nlm.nih.gov
- BIOFEEDBACK TRAINING and TENSION-TYPE HeADACHE – PubMed
- PubMed: A Randomized Controlled Trial to Determine the Effects of Foot Reflexology on Depression and Hospital Anxiety in Older Females: A Randomized Controlled Study – PubMed
webmd.com
How To
What are the products used in holistic medicine, and how do they differ?
These products are best described as “natural” although not necessarily organic. These products may have been grown with natural pesticides and fertilizers, but were also processed in a way that is less harmful to the human body. Some herbs can trigger allergic reactions in certain people, so it is important to make sure that they are prepared according to their requirements. Herbs sold at health food stores are more standardized than those sold at grocery stores. These herbicides and/or fungicides are often higher in the latter.
Herbal supplements are usually made from dried plants. Some people prefer buying them in liquid form, which tends to be cheaper. But, liquid herbs are not necessarily safer. Liquid herbs can lose nutrients during processing. It's not guaranteed that the product will retain its original strength. In addition, herbal supplements aren’t tested for quality before being placed on shelves.
Herbs and spices are generally added to foods after cooking. These spices can be found in sauces, condiments, dressings, soup mixes, marinades, and salad dressings.
Supplements are typically taken orally (by mouth). Most vitamins are available in tablet form. Other vitamins and minerals can be purchased in capsules.
Homeopathic remedies are highly concentrated substances made from plants, animals, minerals, or synthetics. They stimulate the body's healing processes. They are “homeopathic” and do not have the same effect as regular medicines. They activate the immune system of the body to restore balance and promote well-being. Homeopathic remedies can be considered safe and non-toxic. They are popularly used in Europe and South America.
Acupuncture involves inserting fine needles into specific points along the meridians of your body. It is based a traditional Chinese medical theory that states there are energy channels through them, where the life force flows. The theory states that illness occurs when blockages occur in these channels. It is believed that energy flow can be restored by stimulating specific points along the meridian lines using fine needles. The body then returns to normal operation.
To correct misalignments in the bones, chiropractors manipulate the spine. This technique was developed in 1895 by Daniel David Palmer, an American doctor. He claimed he could diagnose ailments and cure diseases through manipulating the vertebrae. His methods included spinal adjustments as well as muscle tests and percussion.
Chiropractic has seen a lot of popularity in recent years. Many believe that it works better for back pain than conventional medicine.
Massage therapy can be described as rubbing, tapping, tapping, or stroking muscle, joints, and other parts of the body. Massage can help loosen tight muscles, ease tension, and relax sore muscle. Swedish massage, deep tissue massage, sports, reflexology or myofascial release are all methods used by massage therapists.
Reflexology can be described as alternative medicine. It involves applying pressure to certain areas on the feet and hands with thumb pads or fingers. This treatment stimulates your body's natural healing abilities, say reflexologists.
Aromatherapy uses essential oils derived from plants to relieve stress, improve wellbeing, and increase mood. Aromatherapy is also beneficial because essential oils can have a positive effect on health conditions, such as headache relief and arthritis treatment. Aromatherapy comes in many forms, including:
Craniosacral Therapist uses gentle touch and pressure to alleviate discomfort and pain. Cranial refers to the skull; sacrum means “sac” in Latin, and cranial sacral therapy combines both. This therapy uses light pressure to apply pressure to specific areas on the head and neck, shoulders or arms. It also involves moving the hands around the body of the patient.
Cupping therapy uses cups placed on the skin to produce suction and draw out toxins. Cupping is often combined with acupuncture or moxibustion (burning herbs) and may be used for detoxification.
Dietary supplements include oral and topical products that have vitamins, minerals, herbal extracts or enzymes. They also contain probiotics (antibiotics), antioxidants and fatty oils. Dietary Supplements Health and Education Act of 1992 regulates dietary supplements. To be legally sold, a dietary supplement must meet two requirements. To be legally sold, a dietary supplement must meet two requirements. First, it must contain a “dietary element,” which is a supplement that contains more than one percent of a Vitamin, Mineral, Herb, or Other Botanical listed on the Food and Drug Administration’s Generally Recognized AS Safe List. Second, it must have been manufactured according to Good Manufacturing Practices, meaning its ingredients were handled properly during production.
Electrotherapy uses currents to stimulate nerves, and muscles. The most common type of electrotherapy is transcutaneous electrical nerve stimulation (TENS). Low-level electrical pulses can be delivered to the skin by TENS devices. These pulses activate the brain's pain receptors and block them. There are also electromagnetic therapy options such as magnetic field therapy, interferential current therapy, and ultrasound therapy.
Energy healing is based on the belief that we all possess innate healing abilities and that our thoughts, feelings, beliefs, and intentions affect our physical health. Although energy healing has been practiced since ancient days, practitioners today accept that there is more than one layer of energy. Emotional energy is one layer. Another layer is known as mental energy. Others include spiritual, psychic, chakras vital, life force prana, Kundalini and biofield as well as quantum fields. Some believe that these energies are connected to the universe at large. Some claim to be able to heal others using only the power of their minds. The scientific evidence for energy medicine is still limited.
Energy psychology is about studying the effects of emotions on physiological functions, and vice versa. Energy psychology is often considered an alternative for psychotherapy, as it does not focus on past events but rather on helping clients to change their behaviour. Energy psychology does require no specific theoretical framework. Instead, it draws upon many disciplines like cognitive behavioral therapy, transactional psychoanalysis, interpersonal psychoanalysis as well as attachment theory and developmental psychology.
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If you or another person is suffering from a medical issue and you are concerned, consult your doctor or seek out other medical professional treatment as soon as possible. Do not disregard medical advice from a professional or delay seeking it due to information you seen on the blog or website or in any of the linked materials. If you're experiencing an emergency medical situation, dial 911 or seek emergency medical assistance on the closest phone immediately.
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By: jbenson@innovisionhm.com
Title: 4 Tips For Achieving Success on a Ketogenic Diet
Sourced From: alternativemedicine.com/blog/4-tips-success-ketogenic-diet/
Published Date: Thu, 02 Nov 2023 15:07:54 +0000
Frequently Asked Questions
Is holistic health care equivalent to alternative medicine?
Holistic Health Care differs from Alternative Medicine because it focuses on treating the whole person, not just the symptoms.
Holistic Health Care focuses on all aspects in an individual's lives, including mental and physical, emotional, religious, spiritual, socio-environmental, occupational, culture, and family.
Alternative Medicine does nothing to address these issues. It focuses solely on the body, mind, emotions, etc.
What are the 5 domains that make up integrative medicine (IM)?
Mind-body, nutrition and social determinants are the five domains of integrative medical. Lifestyle, prevention, and lifestyle are all included. These five areas include all aspects health care including mental, spiritual, as well as environmental well-being.
Integrative medicine offers a comprehensive approach for addressing your overall health, well-being, and treatment of diseases. It can include conventional medical treatments, as well as complementary therapies, such as acupuncture or yoga, meditation, massage therapy and herbal medicine.
What is an alternative name for medicine?
Alternative medicine is an umbrella term used to describe any approach to healing that differs significantly from conventional medical practice. Although there are many forms of alternative medicine, most are based on the premise that health care should be rooted in natural substances and practices rather than chemical medicines.
Alternative medicine includes acupuncture, homeopathy, herbalism, naturopathy, osteopathic manipulation, traditional Chinese medicine, reflexology, shamanic healing, spiritual healing, prayer, energy healing, aromatherapy, meditation, yoga, chiropractic, massage therapy, Reiki, and various types of psychotherapy.
Many alternative practitioners claim that their therapies result in better health outcomes, including improved quality of life, fewer side effects, reduced costs, and greater patient satisfaction. However, these assertions cannot be scientifically proven because mainstream medical authorities have largely ignored the evidence-based benefits of alternative medicine.
What does complementary medicine refer to?
Complementary Medicine encompasses any medical treatment that adds to the mainline. It includes treatments such as acupuncture, aromatherapy, chiropractic care, homeopathy, hypnosis, massage therapy, naturopathy, reflexology, traditional Chinese medicine, yoga and others.
Complementary medicine is not meant to be used in place of conventional medicine, but instead as a complement. These complementary medicines are also known as “alternative”, “integrative”, or “integrative” medicine. They combine Western scientific methods and other proven therapies to heal people.
Statistics
- These studies found that 38.4% concluded positive or possibly positive effects for CAM (12.4%), 4.8% concluded no effect, 0.7% concluded harmful effects, and 56.6% concluded insufficient evidence. (en.wikipedia.org)
- The use of alternative medicine in the US has increased, with a 50 percent increase in expenditures and a 25 percent increase in the use of alternative therapies between 1990 and 1997 in America. (en.wikipedia.org)
- According to the World Health Organization, 80% of people use herbal medicine worldwide. (webmd.com)
- The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
- According to a 2005 book by a US [116]Institute of Medicine panel, the number of RCTs focused on CAM has risen dramatically. (en.wikipedia.org)
External Links
cam.cancer.gov
liebertpub.com
- Games for Health Journal
- Acupuncture for Treatment of Insomnia: A Systematic Review of Randomized Controlled Trials
ncbi.nlm.nih.gov
- BIOFEEDBACK TRAINING and TENSION-TYPE HeADACHE – PubMed
- PubMed: A Randomized Controlled Trial to Determine the Effects of Foot Reflexology on Depression and Hospital Anxiety in Older Females: A Randomized Controlled Study – PubMed
webmd.com
How To
What are the products used in holistic medicine, and how do they differ?
These products are best described as “natural” although not necessarily organic. These products may have been grown with natural pesticides and fertilizers, but were also processed in a way that is less harmful to the human body. Some herbs can trigger allergic reactions in certain people, so it is important to make sure that they are prepared according to their requirements. Herbs sold at health food stores are more standardized than those sold at grocery stores. These herbicides and/or fungicides are often higher in the latter.
Herbal supplements are usually made from dried plants. Some people prefer buying them in liquid form, which tends to be cheaper. But, liquid herbs are not necessarily safer. Liquid herbs can lose nutrients during processing. It's not guaranteed that the product will retain its original strength. In addition, herbal supplements aren’t tested for quality before being placed on shelves.
Herbs and spices are generally added to foods after cooking. These spices can be found in sauces, condiments, dressings, soup mixes, marinades, and salad dressings.
Supplements are typically taken orally (by mouth). Most vitamins are available in tablet form. Other vitamins and minerals can be purchased in capsules.
Homeopathic remedies are highly concentrated substances made from plants, animals, minerals, or synthetics. They stimulate the body's healing processes. They are “homeopathic” and do not have the same effect as regular medicines. They activate the immune system of the body to restore balance and promote well-being. Homeopathic remedies can be considered safe and non-toxic. They are popularly used in Europe and South America.
Acupuncture involves inserting fine needles into specific points along the meridians of your body. It is based a traditional Chinese medical theory that states there are energy channels through them, where the life force flows. The theory states that illness occurs when blockages occur in these channels. It is believed that energy flow can be restored by stimulating specific points along the meridian lines using fine needles. The body then returns to normal operation.
To correct misalignments in the bones, chiropractors manipulate the spine. This technique was developed in 1895 by Daniel David Palmer, an American doctor. He claimed he could diagnose ailments and cure diseases through manipulating the vertebrae. His methods included spinal adjustments as well as muscle tests and percussion.
Chiropractic has seen a lot of popularity in recent years. Many believe that it works better for back pain than conventional medicine.
Massage therapy can be described as rubbing, tapping, tapping, or stroking muscle, joints, and other parts of the body. Massage can help loosen tight muscles, ease tension, and relax sore muscle. Swedish massage, deep tissue massage, sports, reflexology or myofascial release are all methods used by massage therapists.
Reflexology can be described as alternative medicine. It involves applying pressure to certain areas on the feet and hands with thumb pads or fingers. This treatment stimulates your body's natural healing abilities, say reflexologists.
Aromatherapy uses essential oils derived from plants to relieve stress, improve wellbeing, and increase mood. Aromatherapy is also beneficial because essential oils can have a positive effect on health conditions, such as headache relief and arthritis treatment. Aromatherapy comes in many forms, including:
Craniosacral Therapist uses gentle touch and pressure to alleviate discomfort and pain. Cranial refers to the skull; sacrum means “sac” in Latin, and cranial sacral therapy combines both. This therapy uses light pressure to apply pressure to specific areas on the head and neck, shoulders or arms. It also involves moving the hands around the body of the patient.
Cupping therapy uses cups placed on the skin to produce suction and draw out toxins. Cupping is often combined with acupuncture or moxibustion (burning herbs) and may be used for detoxification.
Dietary supplements include oral and topical products that have vitamins, minerals, herbal extracts or enzymes. They also contain probiotics (antibiotics), antioxidants and fatty oils. Dietary Supplements Health and Education Act of 1992 regulates dietary supplements. To be legally sold, a dietary supplement must meet two requirements. To be legally sold, a dietary supplement must meet two requirements. First, it must contain a “dietary element,” which is a supplement that contains more than one percent of a Vitamin, Mineral, Herb, or Other Botanical listed on the Food and Drug Administration’s Generally Recognized AS Safe List. Second, it must have been manufactured according to Good Manufacturing Practices, meaning its ingredients were handled properly during production.
Electrotherapy uses currents to stimulate nerves, and muscles. The most common type of electrotherapy is transcutaneous electrical nerve stimulation (TENS). Low-level electrical pulses can be delivered to the skin by TENS devices. These pulses activate the brain's pain receptors and block them. There are also electromagnetic therapy options such as magnetic field therapy, interferential current therapy, and ultrasound therapy.
Energy healing is based on the belief that we all possess innate healing abilities and that our thoughts, feelings, beliefs, and intentions affect our physical health. Although energy healing has been practiced since ancient days, practitioners today accept that there is more than one layer of energy. Emotional energy is one layer. Another layer is known as mental energy. Others include spiritual, psychic, chakras vital, life force prana, Kundalini and biofield as well as quantum fields. Some believe that these energies are connected to the universe at large. Some claim to be able to heal others using only the power of their minds. The scientific evidence for energy medicine is still limited.
Energy psychology is about studying the effects of emotions on physiological functions, and vice versa. Energy psychology is often considered an alternative for psychotherapy, as it does not focus on past events but rather on helping clients to change their behaviour. Energy psychology does require no specific theoretical framework. Instead, it draws upon many disciplines like cognitive behavioral therapy, transactional psychoanalysis, interpersonal psychoanalysis as well as attachment theory and developmental psychology.
