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The ‘Ketogenic Diet’, also known as the Keto diet is a popular weight-loss routine followed across the world and is currently in vogue. Put simply, it’s a low-carb and high-fat diet, where the body begins to burn fat as fuel, instead of glucose. In addition to being more efficient when it comes to toning down than other calorie-restricted diets, Keto is also known to have other health benefits.
Before embarking on a Keto diet, here are six important tips suggested by Devansh Jain Nawal, Co-Founder — The Healthy Company, tok.
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“Although a Keto diet is definitely known to give a lot of health benefits in addition to just reducing your weight, one must also understand that it isn’t something that should be over a long stretch, and must be undertaken as per the specific demands of each body. Not every diet is made for every individual. An easy way to boost ketosis is by using specific Keto-boosting products in the market like The Healthy Company’s Keto Green Tea. To follow a Ketogenic diet properly, always do it under the supervision of a trained nutritionist, who can time your meals accordingly and reduce your keto flu symptoms as much as possible,” he suggests.
The first and foremost thing to remember is to have enough water throughout the day. Carbohydrates act as storage facilitators for water and sodium in the body. Since carbs consumed are in limited quantities, your body water stores go down, possibly leaving you dehydrated! So drink up! If you’re someone who tends to forget, try using water consumption apps that remind you to drink water in designated minutes.
One might think that jumping right into Keto, post following a normal routine would be the right thing to do, however, that’s simply not the case. Take the time to slowly introduce high-fat foods in your routine and to slowly reduce the carbs in your diet. This would help you in the possible reduction of constipation, diarrhea, poor energy levels, and other keto flu symptoms.
While on a Keto Diet, do not assume that it’s best to simply give up on exercise. It would still remain an important part of maintaining your health. However, what you could easily do is, include low-intensity exercises such as walking, light jogging, or even gentle yoga for about 30-45 minutes daily. The idea is to maintain a steady-state of physical activity and avoid workouts that demand a sudden burst of energy.
Cut down on starch and sugar
The main idea behind a keto diet is to cut on carbs. Starch and sugar are rich in carbs and need to be avoided. Ensure to cut back on foods such as cakes, sugar, candies, fruit juices, rice, wheat, pasta, veggies such as potatoes, yam, and sweet potato, and alcoholic drinks, slowly but progressively.
Indulge in fiber and protein
While the keto diet does dictate a diet high in fat, you still need to include a moderate amount of protein. Foods such as nuts and all types of seeds, and nut butter. The addition of cinnamon, pepper, ginger to meals can also help induce ketosis. Low carb veggies such as tomato, zucchini, green leafy vegetables, bell peppers, cabbage give good fiber and fill one up as well. Non-vegetarians can include red meat, chicken, whole eggs, and fatty fish like mackerel and tuna which provide a lot of protein and fiber to the body and compensate for the reduction of the carb too.
Increase salt intake
A ketogenic diet involves a paradigm shift from an intensive carb-based diet to a fat-based one. This shift unbalances the electrolyte balance in the body. So, if one mineral is affected, the other one is affected on its own. Since the consumption of processed foods goes down, sodium intake goes down considerably, one might end up feeling restless, have considerable fatigue, and other symptoms of keto flu. To avoid this, simply increase the amount of salt you add to your food. (IANS/SP)
High drama was witnessed in Kanpur Dehat for over an hour when a man, upset over his wife's alleged affair with a local man, climbed the tower with his children and threatened to commit suicide. The incident took place on Monday near Gandhi Nagar in Akbarpur, when the man threatened to commit suicide after throwing his kids down from a height of nearly 40-feet. Chaos prevailed around the area and the locals informed the police that rushed to the spot.
After about half-an-hour of convincing, the police managed to bring him and his children down. The man told the police that his wife's affair was going on with his neighbor. He had complained to the police, but no action was taken. Police said that as per the man, his wife had developed an illicit relationship with a man, living nearby their house. "As per the man, in his absence, his neighbor visited his house often. He said that he had reprimanded his neighbor many times, but to no avail," said the police.
The man had complained to the police, but no action was taken. | Pixabay
The man had also lodged a complaint with the police but no action was taken. On the other hand, Akbarpur police said that on the basis of the complaint, action for breach of peace has been taken against the neighbor accused of luring his wife. Circle officer (CO) Akbarpur Arun Kumar said that the police are trying to sort out the issue. "Whatever action is appropriate will be taken," the official added. (IANS/SP)
(Keywords : Kanpur, Uttar Pradesh, man, wife, alleged, affair, children, India, police, neighbor, complaint, suicide, accuse, drama.)
The US forces continued their bombardment of buildings and institutions in Syria's northeastern Hasakah province, as part of their alleged manhunt of Islamic State (IS) fugitives, state news agency SANA reported. The US forces are shelling buildings and public institutions on Tuesday in the vicinity of the Sina'a prison in the Gweiran neighborhood in Hasakah "on the pretext of hunting down IS militants who fled the prison," said SANA.
The Syrian Foreign Ministry has slammed the US airstrikes as civilian casualties have been reported. | Wikimedia Commons
The shelling came in tandem with waves of raids by the Kurdish-led Syrian Democratic Forces (SDF) to homes in the surrounding areas, rounding up many civilians and taking them to unknown locations, the state news agency added. On January 20, IS inmates inside the Sina'a prison, which is controlled by the SDF, started a riot that was coordinated with IS militants from outside, who detonated the prison's gates with two booby-trapped vehicles, succeeding to free some prisoners.
The incident triggered clashes between IS and the SDF as well as US airstrikes on the areas, where the IS fugitives could have sought shelter in, Xinhua news agency reported. The clashes and airstrikes are still ongoing as the SDF has so far failed to contain the situation and storm the prison. The Syrian Foreign Ministry has slammed the US airstrikes as civilian casualties have been reported. Hasakah province is largely controlled by the US-backed SDF, while certain areas, particularly in the city of Qamishli, are still under the control of the Syrian government. (IANS/ MBI)
(Keywords: US forces, shelling, bombarding, syria, islamic state, civilian casualties, qamishli, tandem, syrian democratic forces)
The circulating avian influenza outbreaks, including in India, do not seem to pose the 'high' risk but surveillance and biosecurity measures are necessary to reduce spillover risk between poultry and wild birds, a UN-backed scientific task force said. Throughout the past autumn and current winter in the northern hemisphere, multiple avian influenza outbreaks, caused predominantly by the H5N1 HPAI virus, plus other subtypes, including H5N8, have occurred in India, the UK, the Netherlands and Israel with the ever recorded mortality of the Svalbard barnacle geese in Solway Coast.
The Scientific Task Force on Avian Influenza and Wild Birds, co-convened by the Convention on the Conservation of Migratory Species of Wild Animals (CMS) and the UN's Food and Agriculture Organization (FAO), on Monday recommended that surveillance and biosecurity measures are reinforced to reduce spillover risk between poultry and wild birds. The Task Force has convened and produced recommendations and guidance for authorities and managers of countries affected or at risk. Wild birds, including globally threatened species, are victims of HPAI viruses causing avian influenza. Affected sites also include areas of international relevance for conservation such as protected wetlands.
More than 2,400 migratory water birds died in the Pong wetlands in Himachal last year because of avian influenza. | Unsplash
It is essential that authorities with responsibility for animal health apply the One Health approach for communicating and addressing avian influenza. That means recognising the health of humans, domestic and wild animals, plants, and the wider environment and acting with a coordinated and unified approach. The Task Force reminds authorities of their international obligations to ensure their response to the pathogenic virus does not include the culling of wild birds, nor actions that would cause damage to natural ecosystems, especially wetlands.
Ruth Cromie, who coordinated the work of the Task Force and the production of the statement, said: "Avian influenza represents a One Health issue threatening health across the board. The highly pathogenic viruses are still relatively new in wild birds and this winter's high levels of mortality remind us of their vulnerability and that working to promote healthy wildlife benefits us all." H5N1 is currently the avian influenza lineage most found in Africa and Eurasia in both poultry and wild birds. The wide range of wild birds affected include wildfowl, waders, gulls, cranes, grebes, herons, pelicans, gamebirds, corvids and raptors (diurnal and nocturnal), in addition to sporadic cases in mammals such as red fox (Vulpes vulpes), Eurasian otter (Lutra lutra) and harbor Phoca vitulina and grey seal Halichoerus grypus.
Consider occupational exposure, e.g. those working on poultry culling operations. | Unsplash
In terms of human health, the currently circulating H5N1 HPAI viruses do not seem to pose the same zoonotic risk as the 'original' Asian lineage H5N1 (clade 2.2 and their derivatives plus clade 188.8.131.52b H5N6 viruses currently in China). In general, the risk can be considered low, recognising that some agencies now consider occupational exposure, e.g. those working on poultry culling operations, as low or moderate. In India, several instances of bird flu were reported in 2021. More than 2,400 migratory water birds, and almost half of them being endangered bar-headed goose, died in the Pong wetlands in Himachal Pradesh last year and that avian influenza (H5N1) was the cause.
Besides the bar-headed goose, the other species that died were the shoveler, the river tern, the pochard and the common teal. An 11-year-old boy died at All India Institute of Medical Sciences in Delhi last year due to avian influenza, country's first fatality. India reported the first outbreak of avian influenza in 2006. RSPB Scotland is calling for an emergency local moratorium restricting shooting on the Solway for the rest of the wildfowling season. It calls for urgent action to reduce the devastating impacts of avian influenza. New statistics from the most recent counts show that the UK is this winter experiencing the worst outbreak of this deadly disease on record, with migratory geese which 'over winter' on the Solway being the hardest hit.
According to RSPB Scotland, the latest population counts of the Svalbard barnacle goose show a drop in numbers from 43,703 in November last year to 27,133 in this month's count. This represents a decline of 38 per cent in the Svalbard breeding population of this species from winter 2020-21. CMS Executive Secretary Amy Fraenkel said: "Through late 2021 and early 2022 there have been numerous outbreaks of highly pathogenic avian influenza H5N1, with severe impacts on migratory birds. "The CMS Secretariat responded by convening the Scientific Task Force on Avian Influenza and Wild Birds together with the FAO. We are pleased to share its advice and key recommendations for countries affected or at risk, and look forward to continuing our collaborative work to minimize risks to humans, poultry and wild populations of migratory birds." (IANS/SP)
(Keywords : avian, influenza, surveillance, United Nation, scientists, breeding, population, birds, affected, countries, poultry, migratory, health, issue, virus, responsibility, international, ecosystem.)