The ketogenic diet has been described as one of the fad diets that has had its moment of glory in recent years but was still seen as a "miracle diet". Thus, it was obviated that it is a food proposal that dates back more than 100 years and that it was devised - and thus continues to be used - for children with epilepsy, when it was shown that it improved pediatric patients with this disease. But despite the fact that various studies have shown that this diet is safe and effective against this pathology, it was not so clear that it was for the indication that has given it the most popularity: weight loss. There are three phasesVery low calorie ketogenic (VLCKD) has three phases , something that many people are probably also unaware of. First, it begins with an active phase, followed by a metabolic stabilization and a maintenance phase.
The first phase is the hardest . It lasts for around three months and between 700 and 800 kilocalories are consumed per day and between 30 and 50 grams of carbohydrates per day, which represents between 13 and 25% of the daily calories consumed. To this is added between 8.8 and 1.2 grams per day per kilo of the ideal protein weight. Thus, it is possible to increase the production of ketone bodies by the liver and, therefore, enter ketosis, which is responsible for the anorectic [ appetite suppressant ] effect of the diet that is associated with motivational stimulation and subsequent adherence to it . Progressive increase, This is followed by a second part of the first phase in which proteins are gradually reintroduced , but the calories are still very low, at the same levels as in the induction phase. In the second and third phase, calories and carbohydrates increase at the same time as the calorie intake, which goes from being low, that is, between 800 and 1,550 kilocalories per day to the usual one , between 1,500 and 2,250. What the researchers have observed, and the Keto Coach also highlights on his Twitter is that, in the face of any doubt, the ketogenic diet proposed in these terms is effective, that is, it works .
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Maintaining a healthy weight can be challenging for some people, which can be due to a number of factors. Because of this, many resort to diets that promise rapid weight loss, up to 3 and 4 kilos per week, being the advisable to lose from half to 1 kilo weekly, that is, about 2-4 kilos per month. A diet that has managed to gain great popularity is the Sirtfood diet , since celebrities like Adele and Pippa Middleton on have claimed to lose weight with it. Of course, this makes the diet much more reliable for other people, as they think that if a celebrity has followed this diet to lose weight, then it must be an excellent idea to put it into practice. It's important to clarify that while a diet can deliver on its promise of rapid weight loss, it doesn't necessarily mean it's a good, healthy diet. Generally, the weight loss diets restrict caloric intake to amounts well below the recommended or fail to meet all the nutritional needs of the body. What is the Sirtfood diet?Now, why has the Sirtfood diet become so popular? Does it really work for weight loss? Is it a healthy diet? The Sirtfood diet was designed by nutritionists Aidan Goggins and Glen Matten , who came up with this eating plan for one of London's most prestigious gyms, the KX Gym. The creators of the Sirtfood diet claim that their diet works very well for temporary results, which means that in the long term, it is not a viable diet, but why is it only an effective method for temporary results? Before we continue delving into the effects of this diet, let's learn why it is called 'Sirtfood' and what foods are included in it. The regimen designed by Glen and Aidan is made up of foods rich in sirtuins or that are capable of activating this enzyme, hence the 'Sirtfood', which would mean 'Comidasirt' or 'Alimentosirt'. Sirtuins are enzymes that generate an effect similar to fasting and exercise, that is, they reduce stomach inflammation. Furthermore, sirtuins are also related to the reduction of oxidative stress (aging). Some foods rich in sirtuins are parsley, apples, kale, blueberries, capers, turmeric, arugula, walnuts, among others. It should be noted that, due to some of the foods that are also included in the Sirtfood diet, this diet is attractive to many, since it admits the consumption of red wine, coffee and dark chocolate , the latter as long as it has 85% cocoa. To be able to undergo this diet, it is necessary to go through three phases or stages, which are explained below: FIRST PHASE At the beginning of the diet, we will have to reduce the contribution of calories to our body to 1000 calories a day, this for about 3-4 days. It is important to note that the average calorie intake should be about 2000 calories, so the Sirtfood diet cuts the calories that should be consumed daily by half. During this first phase, you can only eat 3 shakes and a single solid meal. Both smoothies and solid food should be made up of foods rich in sirtuins. SECOND STAGE The next stage consists of raising the caloric intake to 1500 calories a day until reaching the desired weight. For this phase you should keep the shakes based on foods rich in sirtuins and add one more solid meal. THIRD PHASE Upon reaching the desired weight, you can start with the third and final phase: the maintenance phase. During this stage we can eat more food, as long as they are 'sirt'. Even so, it is important to mention that the Sirtfood diet also supports foods such as turkey, shrimp, and chicken . Is this just another 'Miracle diet'?By analyzing this diet, we can find similarities with many other diets that promise to be excellent options to lose weight. In the first place, the Sirtfood diet is quite similar to the usual low-calorie diets, since it is required to reduce the daily calorie intake to our body to 1000. On the other hand, it is also similar to superfood diets , in which slimming properties are attributed to certain foods, in this case, those rich in sirtuins or that activate the enzyme. Another diet that is similar to Sirtfood is flexitarian, since in both cases the basis of the diets are foods of plant origin, but they also admit some foods of animal origin. The so-called 'miracle diets' are those that promise visible results in a short time, an improvement in health and other benefits. However, due to food and calorie restriction, these diets can end up being truly unhealthy , and Sirtfood is no exception. Can the Sirtfood diet put health at risk?Although the creators of the Sirtfood diet point out that their regimen is ideal and effective for temporary results, it is no wonder that many ignore this warning. Due to the drastic reduction in calories, a large energy deficit can occur, especially if the person who implements the diet complements it with physical exercise. Likewise, by limiting the consumption of many other foods that can provide important vitamins, minerals and proteins, a nutritional deficit can also occur , which can translate into various ailments, including fatigue, decay, muscle injuries, among others. On the other hand, there is the factor of food presentation, which is limited to very few solid meals and several shakes a day. This can eventually end up boring someone on the Sirtfood diet, and may even cause them to experience anxiety. Another factor that can negatively affect health is the risk and probability that whoever practices this diet will develop an eating disorder (Eating Disorder), such as anorexia or bulimia. However, it should be clarified that any type of restrictive diet can increase the risk of developing an eating disorder. IS IT ADVISABLE TO FOLLOW THIS DIET?As can be clearly seen, there are several points where the Sirtfood diet fails. First, the key to a healthy diet is the variety of foods that are included in the diet; With the Sirtfood diet, the diet is limited to 'sirt' foods. In addition to this, a good caloric intake is essential to have the necessary energy to face the day to day. Therefore, reducing the calories that we contribute to our body could cause us tiredness, fatigue, weakness, anemia, dizziness, fainting and others. So, on this side, the diet created by Glen and Aidan also fails. On the other hand, it is essential to take into account that a healthy weight loss occurs thanks to the loss of fat, but not of water, muscle mass or bone mass. However, through the Sirtfood diet a very low protein intake is obtained, which results in a loss of muscle mass . In fact, it is mainly for this reason that the Sirtfood diet is so effective for losing weight quickly, because instead of burning fat, you lose muscle mass. As a last point, there is the fact that this diet is only effective to obtain temporary results, as claimed by its creators. By losing muscle mass, basal caloric expenditure is reduced, therefore, when you start eating normally again, maintaining the weight that has been achieved is very difficult. If you are interested in putting this diet into practice, it is best to consult a specialist. Keep in mind that, in addition to the importance of maintaining a healthy weight, it is also essential to maintain good nutrition, which is achieved through a varied and balanced diet. Conclusion In conclusion, no 'miracle diet' is really healthy, since they are eating plans designed in a general way , so they do not adjust to the needs of each person. The ideal is to go to a Adelaide Naturopath who makes a diet plan specifically oriented to meet the nutritional needs of your body.
Finally, remember that to maintain a healthy and healthy diet, it is essential to vary the foods that we include in our diet. Therefore, if you want to lose weight, it is best to visit a nutritionist before starting any diet, in this way you will obtain the relevant guidance to avoid nutritional and caloric deficits that, as a consequence, can affect your health. Meditation had always been a research area in the spiritual realm , and until the 1990s there was no comprehensive scientific research on this topic. A relevant event occurred in 1991, when scientists Francisco Varela and Adam Engle, together with the Dalai Lama, created the Mind and Life Institute in the United States with the aim of exploring the interface between science and meditation. Another relevant event was in the late 90s, when neurologist Marcus Raichle incorporated techniques such as magnetic resonance imaging to the investigation of the default neural network. From there there has been a progressive rapprochement between science and tradition. The scientific community has become aware of the detailed analysis of the mind that the meditative traditions have been doing for centuries and has placed meditation as one more focus of their research . Currently, the scientific community in this field, led among others by Richard Davidson, is finding enormous similarities about the practical results of meditation between his advances in neuroscience and what was written in ancient texts such as the Satipatthana Sutta. What is the Meditation Process? The meditation process is something simple to understand and, instead, more difficult to do . It's like making a "hole in 1" in golf, the instruction is to get the ball into the hole with a single stroke. It's easy to understand right? But not so easy to do and even less to do at will with each stroke. The first thing you learn when you start is the set of meditation techniques; Perhaps the best known are those of focused attention, based on attending to an object in the present constantly and, when the attention leaves and you realize it, you come back again. But if one progresses properly, one realizes that meditation is more than just bringing the mind to the object each time it becomes distracted . Meditation practice allows you to be in this world with a greater feeling of happiness, fluidity, presence, and clarity. In my experience as a Adelaide Naturopath I can say that the progression in learning is not linear , there are weeks in which a People progresses a lot and others that seem to go backwards. This is normal, since it is a very subjective experience and depends a lot on the emotional state of the student. What are the benefits of meditation?The benefit of meditation can be divided into four main areas , positive aspects that are obtained thanks to brain neuroplasticity . They are as follows. 1. The Attention Process By increasing the capacity for sustained attention, meditation allows us to improve focus and concentration . 2. Body AwarenessDecreasing the tendency to judge internal experience helps us understand external experience and gives us a greater capacity to make decisions . 3. Emotional Regulation Experiencing what is present in the field of consciousness, observing these experiences without altering or reacting to them, allows us to attend to unpleasant emotions or sensations from an attitude that generates habituation, acceptance and greater capacity to sustain difficult emotions and regulate them. 4. Changes in the Perspective of the Self Observing without judgment and being equanimous, it allows the disidentification of the contents by the conscience ; this fact happens when experiencing the changing and improper nature of reality. The fact of experiencing oneself as something not separate from the rest changes the process of self-perception and facilitates the change.
A useful selection to know the main sources of anxiety that can appear during the COVID-19 crisis. Facing a new and threatening situation such as a pandemic can be a real challenge with implications for our physical and mental health as individuals, as well as for those around us. The truth is that the coronavirus pandemic has been for many people a generator of anxiety and stress, and this anxiety has had and continues to have not only one, but many causes. Some people have coped better than others with the stressful effects of the pandemic, but in any case, living in times of COVID-19 is, for many people, synonymous with frequent worries, anxiety-generating situations, the need to adopt new lifestyle habits, and the establishment of new social norms. Causes of anxiety in times of the Coronavirus PandemicThe essential characteristics of each source of anxiety in times of COVID-19 are summarized here. 1. Fear of contagion Fear of contagion itself is one of the main fears during a prolonged period of a pandemic. The constant concern about the possible contagion of the virus, either by the fact of contracting it ourselves by touching objects or because someone infects us, constitutes the main cause of anxiety in the context of this health and social crisis. Being aware of the dangers of the disease is a responsible attitude towards the pandemic; However, maintaining an exaggerated level of alarm and concern about the contagion throughout the day can end up causing states of sustained anxiety that in the long run tend to cause psychological and even physical wear and tear. Therefore, it is advisable to maintain hygiene and safety protocols daily, with total firmness and tranquility, trusting at all times that with these measures we find ourselves in the optimal balance between minimizing the risk of contagion and emotionally healthy lifestyle habits. without allowing panic, hysteria, or anxiety to dominate us. 2. Fear of losing your job The coronavirus crisis has had devastating consequences for both the global economy and the jobs of many families around the planet. Millions of people have lost their jobs and many more lives each day in fear of losing it, a cause of anxiety that adds to the already worrying health situation. This conjunction between the threat of the virus and the uncertainty of all those people who do not know if they will keep their jobs tomorrow generate notable states of anxiety and fear for the future, which undoubtedly affect the day-to-day of the person. In those who have a family in their care, the possible loss of employment is an even more worrying prospect, since the support of their children or other relatives depends on their salaries. In cases like this, the key is in how that anxiety is managed, since many times, it becomes part of the problem and hinders the adoption of measures to adapt to the new situation in the best possible way. 3. Contagion from a loved one In the same way that we are concerned about our own contagion, during a pandemic, our concerns also move, even to a greater extent, to the health of family and friends, especially that of the most intimate and those who have a greater vulnerability to respiratory diseases, in this case. The moment a relative, especially if he belongs to the population at risk of contagion, contracts the virus, the concern and anxiety about his condition become intense and constant; our mind is exploring different hypothetical situations to try to anticipate events. A sustained high level of worry and stress can also be a great source of anxiety that, in times of pandemic, can affect the health of the person and also their proper functioning in their day-to-day life. 4. Excess bad news Repeated exposure, for a short period, to a systematic bombardment of bad news in the media can also cause anxiety in anyone and even affect their emotional health more intensely. The excessive coverage carried out by the media about the COVID-19 pandemic, together with the different waves of infections that have been happening, make it possible for this disease to be the main topic of every day in all areas of life, which can get to saturate many people physically and mentally. 5. Anxiety about lack of social contact Confinement and patterns of physical and social distancing have been the usual trend in the first months of the pandemic. These norms of behavior have been installed in our society for an indefinite period, and in addition to having an evident impact on customs and social conventions, they can also negatively affect the mental health of a large part of the population. And it is that the lack of physical contact with others, not being able to see our loved ones during confinement, and long periods of teleworking alone at home, can cause states of anxiety and even depression in specific cases. 6. Anxiety about the economic and social situation As mentioned, the COVID-19 pandemic has devastated our society at the health level, but also in the economic and social spheres. This fact has caused that in many cases, the anguish caused by the global health crisis is mixed with concern with the general economic situation and the transformation that this can mean for a country, which results in a cocktail of suffering and desolation that generates states of anxiety, frustration or stress in the general population, especially in the most humble strata. 7. Change in lifestyle All the factors described above can significantly influence a person's daily functioning and cause changes or difficulties in maintaining the same guidelines and habits of life that were carried out before the pandemic. These changes, in turn, can also be a source of anxiety and discomfort in a person's life. Some of the areas in which anxiety in times of COVID-19 can modify habitual behavior patterns are difficulties in falling asleep or changes in sleep patterns, changes in eating, difficulties when it comes to concentrating on tasks, or increasing health problems to deal with. Are you interested in going to Adelaide Naturopath? In times of pandemic crisis it is normal to need professional psychological help so that our day to day does not overwhelm us. If you think you are going through a bad time or even that you may be developing a psychological disorder, I invite you to get in touch with our team; At Renew Health Therapies. Adelaide Naturopath Christina we will assist you and help you from the most effective forms of psychotherapeutic intervention adapted to your case.
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May 2021
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