17 Ways to Lose That Stubborn Back Fat

 

how to lose Back fat

Of all the stubborn places on the body to collect fat, back fat seems to be the worst. It completely alters the way your shirts fit, which throws off your entire outfit, and don’t even get us started on how it makes your bra feel like a torture trap. Although it’s impossible to spot treat your back fat, you can make changes that allow you to lose overall body weight and tone up the area. These include making good eating and sleeping choices, drinking more water, and keeping your workouts fresh. Throw in some planks, some weighted exercises, and some cardio, and you’ll be feeling confident again in your tank top in no time. Here are 17 tips for helping you learn how to lose back fat.

1. Get More Sleep

Getting more sleep is our first tip for losing back fat. That’s because studies show that people who don’t sleep enough have lower levels of leptin, which is the hormone that controls your hunger. Losing sleep leads you to eat more. Research shows that when you’re sleep deprived, you not only tend to crave more food, but you also tend to want the wrong kinds of food, such as sugary sweets, refined carbohydrates, and comfort foods. Keeping a consistent sleep schedule also helps you feel more energized throughout the day, so you’re able to make better decisions and get to the gym on time. Aim for seven to nine hours of sleep each night. It also helps to go to bed at the same time every night and wake up at the same time every day, even on weekends.

2. Stay Hydrated

Stay Hydrated how to Lose Back Fat

 

Drinking lots of water throughout the day helps you flush toxins out of the body, which ultimately helps you lose weight. Water is especially essential for the functioning of your digestive system. It’s needed to help move waste through your intestines. Drinking water also keeps your skin looking great and helps curb hunger. If you want an added health boost, try adding a slice of lemon to your water. Lemon has natural blood purifying properties. It’s also high in vitamin C and antioxidants to neutralize free radicals and help flush fat from the body. Aim for eight large glasses of water each day. You may want to drink more if you consume caffeine to prevent becoming dehydrated.

3. Start with Cardio

According to the USDA, you need to perform an hour of cardio exercise five times a week to help you stay healthy and lose weight. While cardio alone won’t help you lose back fat, it’s an excellent place to start. Cardio gets your heart pumping and enables you to warm up for weight-bearing exercises. Try switching up your cardio exercises to keep things fresh. You don’t want to burn out on one single exercise. Try walking, jogging, biking or swimming. You can even do a kickboxing or HIIT class with some friends to work different muscles and keep your workouts enjoyable. After a 20 or 30-minute cardio session, hit the weights and work out your back muscles to get rid of that bulge!

4. Do Some Push-ups

 

Do Some Push UpsAlthough most people associate push-ups with your chest muscles, they are a great way to tone up your back, too. Plus, like some of the other tips on this list, you can do them virtually anywhere. Push-ups strengthen the muscles that support your spine, which can help with back pain. They also help give you a long, lean physique. To do them, start by laying on your stomach with your hands just outside of your shoulders and your feet shoulder-width apart. Press your palms into the floor and lift your chest and knees off the ground. Keep your back straight and your middle section tight. Slowly bring yourself back down to about an inch off the ground and lift yourself back up. Try for a set of ten. If you’re feeling weak, you can bring your knees to the ground until you develop the strength to work on your toes.

5. Go for Fiber

You can never go wrong when you choose to eat lots of whole, unrefined, plant-based foods overly highly refined ones. They’re full of protective plant properties, like antioxidants and fiber. Fiber is excellent for helping you feel full so that you don’t eat as much. It also improves the digestive process, which is where weight loss begins by cleaning out your system. Oatmeal is a great way to start your day as it contains soluble fiber. Add some flax seeds and blueberries for more filling fiber. Snack on guacamole and vegetable sticks throughout the day, enjoy some steamed broccoli with your dinner and experiment with different types of ancient grains that you’ve never tried. Here’s a tip you’ll thank us for: bake some chickpeas in olive oil with sea salt the next time you’re craving potato chips and enjoy as a guilt-free snack.

6. Bent-over Dumbbell Rows

Bent-over dumbbell rows

 

All you need to perform this back fat-blasting exercise is a pair of dumbbells. It perfectly triggers problem areas on your back, but keep in mind that performing this exercise alone isn’t enough. However, when used in combination with a proper diet, this exercise is hard to beat! Start by planting your feet shoulder-width apart. Choose a pair of dumbbells with a weight that is comfortable to use without straining. With one in each hand, slightly bend your knees and bring your torso forward while keeping your back straight. Bring the weights down to your knees and pull them up, so your elbows are bent at a 90-degree angle. Squeeze your back muscles as you bring the weights up. Then slowly bring the weights back down. Perform three sets of ten reps.

7. Plan your Meals

The secret to making healthier eating habits work for you is to plan for them. If you wing it, you’re more likely to make bad decisions, such as stopping for a fast-food meal on your lunch break. But if you pack a fresh salad and bring it to work, you’ll be less likely to make a bad food choice. Meal prepping doesn’t have to be hard. You can purchase a family pack of chicken breasts at most grocery stores, top them with olive oil and your favorite spices, and cook them in the oven on Sundays. Then you have your protein for the week. Buy big bags of fresh lettuce for salads and frozen vegetables for an easy stir-fry at dinner. Keep plenty of fresh fruit on hand and stock up on raw nuts for a snack.


28 Best Carb Foods for Optimal Energy & Weight Loss

Carbohydrates have been getting a bad reputation for several years now as the culprit behind weight gain, fatigue, and other adverse health conditions. But this couldn’t be farther from the truth, and most health professionals will ask you to think twice before eliminating an entire food group from your diet. The key is to know which carbohydrates to eat and which to stay far, far away from.

Plant-based foods help you lose weight and gain energy because they are full of vitamins, minerals, fiber, and antioxidants. They naturally detox the body, improve the efficiency of the digestive process, and give the immune system a boost. On the other hand, highly processed carbohydrate foods, such as refined sugar and sweet treats, will give you brain fog and increase your waistline. Here’s a list of the 27 best carbohydrate foods for optimal energy and weight loss.

28 Best Carb Foods for Optimal Energy Weight Loss

 

1. Blueberries

One cup of blueberries contains 21 grams of carbohydrates, and they’re worth every gram of it. As one of the world’s healthiest foods, blueberries have been shown to alter genes that regulate fat-burning and storage. They have also been shown to enhance energy levels by reducing abdominal fat, lowering cholesterol and triglycerides, and improving insulin sensitivity. This is possibly due to their unique polyphenol content. Anthocyanins are a special type of antioxidant with promising results. According to Doctor Steven Bolling, heart surgeon and head of the cardioprotection laboratory at the University of Michigan, blueberries, and anthocyanins show promising results in regards to these health conditions that regulate energy levels.

2. Bananas

Bananas are a great food to eat if you suffer from a bloated belly because they are high in prebiotic indigestible carbohydrates. This means that they help fill you up and provide “fuel” to the good bacteria in your gut so that it can remove toxins and keep things moving. One study found that women who consumed a banana twice a day as a pre-workout snack improve their gastrointestinal symptoms and reduced stomach bloat. The authors of the study concluded that bananas could be a useful food for women who have weight problems. Add them to smoothies or eat them plain with a handful of nuts for a protein boost.

3. Apples

Apples Best Carb Foods for Optimal Energy Weight Loss

Apples are an excellent source of fiber, which has been shown to help you lose weight and improve your energy levels. Because they’re high in easily digestible carbs, eating an apple a half hour or so before you workout is a great way to increase your energy levels without feeling bloated or weighed down from a high-carb energy bar. A 2003 study showed that women who ate three apples a day lost 1.22 kg after 12 weeks. They also had a more significant reduction in blood glucose. Because they are naturally sweet, apples make an excellent replacement for sugar in smoothies, baked goods, and on top of oatmeal.

4. Broccoli

Eating your greens is a great way to lose weight and increase your energy levels because they’re packed full of fiber and antioxidants that naturally detox the body and improve digestion to help get rid of excess weight. Broccoli contains a phytochemical called sulforaphane that has been shown to fight obesity. One study found that mice who were fed sulforaphane reduce their visceral fat by 20 percent, which was 15 percent lower than the control group. The study also found that sulforaphane had positive effects on gut bacteria to remove toxins and promote weight loss, which can help you feel more energized.

5. Raw Cacao

You don’t need to stop eating chocolate if you want to lose weight. You just have to eat the right kind. Raw cacao powder is one of the best sources of bioflavonoids on the planet, which might be the key to losing weight and keeping it off, according to one study. Flavonoids are naturally occurring bioactive compounds that have been shown to increase energy expenditure and decrease fat absorption. Unlike cocoa, raw cacao is unprocessed and hasn’t been stripped of its nutrients. Loko for it at your local health food store and add it to smoothies for a treat.

6. Kamut

Kamut Best Carb Foods

Kamut is an ancient grain packed full of protein and omega three fatty acids. It’s also relatively low in calories. One half-cup serving contains 140 calories and has 30 percent more protein than wheat. It’s also gluten-free, which makes it a great replacement if you’re sensitive to gluten. Research shows that eating kamut helps lower cholesterol, balance hormones, improve cognitive function, fight the common cold, assist with bone structure support, and detox the body. Its high fiber content helps push food through the digestive tract to aid in weight loss. Enjoy kamut as a side dish at dinner and prepare for a great morning workout the next day.

7. Tart Cherries

Tart cherries are the king of anti-inflammatory foods. Chronic inflammation can lead to weight gain and fatigue. One study found that tart cherries alter abdominal adiposity (belly fat), adipose gene transcription, and inflammation to promote weight loss and reduce the risk of metabolic diseases, such as obesity and type 2 diabetes. One cup of cherries contains 22 grams of carbohydrates, 3 grams of fiber, and 16 percent of your daily recommended intake of vitamin C. True tart cherries are hard to find, but they’re worth seeking out at your local health store for their amazing health benefits.

8. Sweet Potatoes

Sweet potatoes Best Carb Foods

Along with berries, sweet potatoes are high in the polyphenol antioxidant anthocyanins to fight free-radical accumulation, detox fat from the body and keep your immune system working at its best. They’re also full of slowly digested carbohydrates, which is the best kind as they do not spike your blood sugar levels as refined sugars do. By improving your insulin sensitivity, you’ll reduce the number of calories that are converted into fat. Additionally, sweet potatoes are high in vitamins including A, C, and B6 to give you lots of energy through your day. Enjoy a baked sweet potato with a salad for lunch or turn them into sweet potatoes fries when you’re craving the fast-food kind.


27 Best Protein Bars & How to Choose the Right One

27 best Protein Bars

Protein bars are everywhere, but most of them are glorified candy bars full of unhealthy ingredients advertised as something that can help you. If you do manage to find one that’s not full of junk, then you might not be crazy about how it tastes. While most people seek protein after an exercise session, you don’t need to take excessive amounts to get the benefits you desire. In fact, you don’t even need to be a gym-rat to benefit from protein at all.

A protein bar can be a delicious way to satisfy your hunger and help you focus at work in between meals. Finding one with quality ingredients and a pleasant taste doesn’t have to be an impossible task. Here are the 27 best protein bars we found and tips for choosing the right one for you.

1. Syntha-6 Protein Crisp

syntha crisp Best Protein Bars How to Choose the Right One

Syntha-6 Protein Crisp provides you with 20 grams of protein and 4 grams of sugar per bar. It has a rice crispy like texture, which most people find tasty, and it makes a great alternative to a candy bar if you have a sweet tooth. The primary ingredient is whey protein, which is a good choice because it’s a complete protein that contains all nine essential amino acids. While the bar has a good ratio of protein to sugar, you’ll want to be careful as this bar contains sucralose. Eating too many sugar-free sweeteners may cause gastrointestinal upset in some people.

2. Protein Cookie

protein cookie Best Protein Bars How to Choose the Right One

No one would ever complain about eating a cookie, and this one provides 18 grams of protein to satisfy any cravings. It’s created by MuscleTech, which is a well-known nutritional company in the fitness industry with many tasty products. The cookie is gluten-free and contains 14 grams of sugar, which might seem high, but it’s about half the amount of leading brands, according to the cookie’s website. MuscleTech promises this cookie is soft and delicious, just like the ones you’d buy at the bakery. It features a blend of brown rice flour and whey protein.

3. Quest Bars

quest bar

Quest is another well-known company in the fitness world, and their products are tasty and packed with protein. This bar contains 170 calories, 20 grams of protein, 3 grams of sugar, and 7 grams of fat. It’s gluten-free and has a shorter than average ingredients list, which is ideal when comparing it to other brands with lots of fillers. It features milk and whey protein isolate, soluble corn fiber, almonds, water, apples, natural flavors, erythritol, palm oil, sea salt, cinnamon, calcium, sucralose, and malic acid. It also provides 14 grams of fiber, which is great for filling you up and curbing hunger.

4. Combat Crunch Bars

combat crunch bar Best Protein Bars How to Choose the Right One

Combat Crunch Bars claim to taste just like a soft-batch cookie without the taffy-like texture of a sports bar. It’s gluten-free, triple-layered, and baked just like a cookie. Plus, it has 210 calories and 20 grams of protein per bar. It also has 12 grams of fiber, 5 grams of sugar (1 gram of sugar alcohol), and 7 grams of fat. It contains isomalto-oligosaccharide, which is a prebiotic fiber that helps fuel the good bacteria in your gut for healthy digestion. As with other bars that include sugar alcohols, don’t eat too many if you are sensitive to sugar-free sweeteners.

5. NITRO-TECH Crunch Bar

nitro tech Best Protein Bars How to Choose the Right One

The NITRO-TECH crunch bar has 22 grams of protein, which is about 2 grams more than most brands. It also has 5 grams of fiber, 7 grams of fat, and 7 grams of sugar with 3 grams of sugar alcohol. It delivers a premium grade of protein in the form of whey protein isolate, whey protein concentrate, and milk protein isolate. Be careful of the artificial ingredients in this bar as it contains numerous types of artificial food colorings, which have been linked to hyperactivity and other problems to those who are sensitive to it.

6. Cake Bites

cake-bites Best Protein Bars How to Choose the Right One

The company Optimal Nutrition creates cake Bites, and they sound like a delicious way to get your protein fix. For every three cake serving, you get 20 grams of protein 7 grams of fat, and 6 grams of sugar with three grams of total added sugar. Be mindful that the bar does not contain any fiber, and it has the artificial food colorings red 40 and blue 1, which have been linked to irritability and increased aggressiveness in some people. They come in six different flavors, including birthday cake, chocolate dipped cherry, red velvet, chocolate-frosted donut, blueberry cheesecake, and chocolate mint.

7. The Complete Cookie

complete cookie Best Protein Bars How to Choose the Right One

The Complete Cookie by Lenny and Larry’s is a vegan cookie with 16 grams of plant-based protein. They also provide 8 grams of fiber and are made with non-GMO, kosher ingredients. There are no artificial sweeteners or sugar alcohols in this cookie, so they might be a good option if you have digestive issues or are sensitive to added sweeteners. It should be noted that these bars contain wheat flour, so they are not gluten-free. Their vegan protein blend is made from pea protein isolate, brown rice protein, and wheat gluten.

8. Carb Killa

carb killa

This bar is a good option if you are trying to avoid eating too many carbohydrates. Carb Killa is a high-protein bar made by Grenade. One bar has 210 calories, 8 grams of fat, 7 grams of fiber, 1 gram of sugar (11 grams of sugar alcohol), and 23 grams of protein. The website even offers a tasty recipe for turning this bar into homemade protein pancakes. It also contains 15 percent of your daily calcium requirements, but it has higher than average amounts of sugar alcohol than other bars to keep the total carbohydrate content down.

9. Fitjoy Bars

Fitjoy Bar

FitJoy Bars are non-GMO, gluten-free, and don’t contain any artificial colors, sweeteners or flavors. One bar contains 230 calories, 20 grams of protein, 8 grams of fat, 10 grams of fiber, and 3 grams of sugar. They have a yogurt-flavored coating that gives them a creamy and delicious taste with 20 percent of your daily calcium requirements. It’s also gluten-free and is colored with plant-based extracts, such as beta-carotene, radish extract, spirulina extract, and turmeric. Try this bar if you need a protein fix but don’t want many artificial ingredients in the recipe.


The Best Ketogenic Diet Recipes We Found Online

Best Ketogenic Diet Recipes 1

The ketogenic diet is the talk of the town right now, and rightfully so. It comes with a long list of proven health benefits and incredible transformation stories from people who have tried it. If you haven’t heard about it, the ketogenic diet is an extreme form of low-carb eating that boasts some of the best weight loss success when compared to other diets. It works by putting your body into a state of ketosis in which you use fat instead of glucose as fuel.

For many people, the most challenging part of the ketogenic diet is determining which foods are safe to eat. Unlike other low-carb diets, the ketogenic diet is genuinely a high-fat diet that asks you to limit your carbohydrate intake to less than five percent of your daily calories. Even overeating protein can kick you out of ketosis. Here are the best ketogenic diet recipes we found online to help make your transition as tasty as possible.

Best Ketogenic Diet Recipes

The ketogenic diet is no ordinary low-carb diet. It will require a good amount of self-control when it comes to limiting carbohydrates, but the results are so amazing that you’ll be inspired to continue. It takes a few weeks to get the hang of it, but once you’re in ketosis, many people claim that their sugar cravings go away. Then comes the weight loss and increased energy levels. Try these recipes to get started.

 

Turkey Sausage Breakfast Casserole Ketogenic Diet Recipes

  1. Turkey Sausage Breakfast Casserole – This recipe is a great go-to breakfast meal during the week. It’s so simple to make that you might even want to have it on the weekends, too. The best part is that it incorporates some non-starchy vegetables such as broccoli, spinach, and red and peppers, which most people tend to overlook while eating a high-fat diet. Vegetables provide you with fiber and antioxidants to compliment your health goals. Substitute pork sausage if you need a meal with a higher fat content, but make sure it’s free of antibiotics, hormones, added sugar, and chemicals. Also, make sure the heavy cream is organic and full-fat, or use coconut cream if you’re sensitive to dairy.

 

Keto Mini Stuffed Bell Peppers - best ketogenic diet recipes

  1. Keto Mini Stuffed Bell Peppers – Here’s another recipe that incorporates non-starchy vegetables into its ingredients. Bell peppers are an excellent source of the antioxidants vitamins A and C to support eye health, boost immunity, and fight off chronic diseases. This recipe is super easy to make and only consists of five ingredients. Opt for organic, grass-fed ground beef and organic cheese if possible. If you purchase a store-bought taco seasoning packet, make sure it doesn’t have added sugar, gluten, chemicals, or preservatives. You can also make your own seasoning at home by using your favorite organic herbs.

 

Egg Salad Stuffed Avocado - best ketogenic diet recipe

  1. Egg Salad Stuffed Avocado – It doesn’t get any more ‘keto’ than avocados and eggs. They’re the perfect high-fat foods. When you combine them, you get a delicious meal any time of the day. You can enjoy these for breakfast, lunch, dinner, or as a snack. The recipe contains some good tips for adding lots of flavor to the dish, such as mayo, cumin, hot sauce, and brown mustard. But be careful when picking up these items at the store as you may have to search for a sugar-free brand. If you’re in a hurry, all you really need are avocados and eggs. Crack an egg into the avocado hole, and you can improvise from there. Pasture-raised eggs are best as they ensure that the chicken has had room to roam and access to sunshine, which increases the nutrition of the egg.

 

Pork Sage Bacon Holiday Stuffing - best ketogenic diet recipe

  1. Pork, Sage & Bacon Holiday Stuffing – This perfect ketogenic dish is so tasty that you won’t want to wait until Thanksgiving to eat it. You can also eat it on its own for breakfast, lunch or dinner. It features thick slices of bacon, high-quality pork mince, macadamia nuts, and lots of tasty herbs. It even sneaks in some zucchini, onion, and sugar-free cranberries for added antioxidants, flavonoids, and fiber. The recipe calls for a keto bun or bread, which you should be able to find at a high-quality health food store. You can also order these online or make them at home (see the recipe below).

 

The Ultimate Keto Buns best ketogenic diet recipe

  1. The Ultimate Keto Buns – If you love bread but hate the carbs, then this recipe is for you. It goes great with the above-mentioned pork, sage & bacon holiday stuffing recipe or you can use them to create a low-carb take on the traditional burger. They are made of lard, eggs and almond flour with some spices thrown in to make them taste like the real thing. Spread on some homemade mayo, stack your favorite full-fat meats and a slice of cheese, add a bit of lettuce and tomato, and you have yourself an excellent keto lunch.

 

Paleo Beef With Broccoli best ketogenic diet recipe

  1. Paleo Beef With Broccoli – Paleo and keto dishes seem to be intertwined with each other. The major difference between the two diets is that keto followers must adhere to a lower carb count. Both diets stay away from processed sugars, and this dish is ideal for just about everyone trying to eat low-carb or sugar-free. Be sure to pick up some grass-fed beef if possible with no added sugar or antibiotics.

 

Ginger Sesame Glazed Salmon best ketogenic diet recipe

 

  1. Ginger Sesame Glazed Salmon – Salmon is one of the best foods you can eat on the ketogenic diet. It’s high in omega three fatty acids to help reduce inflammation and keep your brain working properly. It’s also delicious and can be added to just about any dish. As a general rule of thumb, it’s a good idea to stay away from any recipe that uses the word “glaze” in it as this refers to hidden processed sugar. But making your own glaze at home can be perfectly fine. This one calls for sugar-free ketchup, rice vinegar, fish sauce, and coconut aminos. You may want to omit the white wine in this recipe as it’s not keto-friendly, but you might be fine as long as you’re counting your carbs. When in doubt, dress up a piece of wild-caught salmon with fresh lemon, ghee, and herbs, and you won’t be disappointed.

The Top 6 Ways To Increase Sex Drive In Women

Many women today feel like they are pulled in so many directions that they forget how to enjoy themselves or their relationship. They put their work or families first and feel so tired at the end of a long day that sex is the last thing on their mind. In fact, one-third of adult women claim that low sexual desire is a constant problem that affects their quality of life.

Having a low sex drive can make you feel guilty, especially if your partner wants it more than you. It might even start to affect your relationship. But sex isn’t something that should feel like work. There are many things you can do to take care of yourself and naturally improve your libido without much effort. Here are the top six ways to increase sex drive in women.

The Top 6 Ways to Increase Sex Drive in Women

What Causes Low Sex Drive In Women?

A woman’s sexual desire may fluctuate throughout her life depending on her relationship status and other social or personal factors, but chronic low sex drive that results in personal distress is known as hypoactive sexual desire disorder (HSDD). It occurs when a woman has a persistent lack of desire for sex, including self-stimulation and sexual fantasies or thoughts. While there is no magic number to determine how much sex is normal, women may feel distressed if their sex drive is weaker than it once was.

When it comes to a woman’s sex drive, some research indicates that both physical and emotional factors might be responsible. The end of a relationship or other significant life changes may cause a woman’s sexual desire to drop. Others may suffer from a low sex drive due to their medications. For example, some antidepressants or anti-seizure drugs are known for causing low libido.

Even some hormonal contraceptives may dampen a woman’s sexual desire. According to a poll conducted by Woman’s Magazine, approximately 36 percent of women feel that the pill, the vaginal ring, and the patch reduce their sexual desire.Increase Sex Drive In Women

Additionally, some medical diseases such as high blood pressure, cancer, arthritis, diabetes and neurological disorders are known to affect sexual desire.

Some sexual problems may be a result of hormonal changes that naturally occur with the aging process. Menopause happens when a woman’s estrogen levels drop. Side effects may include a decreased interest in sex and vaginal dryness, which can make sex painful. Pregnant or breastfeeding women may also experience hormonal changes that affect their sexual desire. A new baby often makes a woman feel stressed and fatigued, which dampens her desire for sex.

Other common causes of loss of sex drive in women may include work or relationship stress, being underweight or overweight, inflammation, and psychological issues, such as low self-esteem, depression, poor body image, or having a history of negative sexual experiences. Even certain diets and food choices may cause a change in sex drive. Research shows there is a link between eating too many processed foods and a lack of sexual desire in both women and men. This is likely due to the alteration of hormones, such as the appetite-controlling hormone leptin and “the fountain of youth” hormone HGH. Sugar also makes you feel tired and increases stress and anxiety, which may kill your sex drive.

loss of sexual drive

Benefits of a Healthy Sex Life

Increasing your sex drive might seem like the last thing on your mind. But it’s important to remember that sex is a healthy part of any romantic relationship and you deserve to feel good about it. Having sex and reaching an orgasm increases your levels of the “love hormone” oxytocin, which helps you feel more connected to your partner and have a better emotional connection with them. Oxytocin has even been shown to improve certain health conditions, such as irritable bowel syndrome, anxiety, and childbirth.

Sex is also physically good for you. Studies show that sex has the same effect on your body as exercise. It boosts your heart health and immune system and lowers blood pressure. It has also been shown to help you sleep better, improve your self-esteem, provide pain relief, and reduce your stress levels. Having sex regularly can even help you look younger and refine your analytical thinking. Plus, research shows that the more you have sex, the more you’ll crave it. Like any healthy habit, it might take awhile to incorporate sex back into your routine, but doing so is more than worth it!

How To Increase Sex Drive In Women

Research shows that one in ten women are affected by HSDD, but most of them don’t even know they have it. It’s the most common sexual dysfunction in women. If you have been diagnosed with HSDD, there might not be much your doctor can do for you regarding conventional treatment. Lucky, there are plenty of natural remedies you can use to increase your sex drive, and they come with additional benefits that may enhance other areas of your life, too!

1. Exercise

Exercise increase sex drive in women

You might not feel sexy when you’re exercising, but exercise is one of the best things you can do to get your mojo back. Studies show that women who exercise frequently become aroused quicker and are more likely to have an orgasm faster. Plus, their orgasms tend to be more intense than women who are sedentary. You can even see the benefits in the bedroom after a single 20-minute exercise session, which proves that you don’t need to do much to get fit.

There are a few physical reasons why exercise helps put you in the mood. First, it gives you better muscle strength, endurance, and flexibility, which makes sex easier and also enhances your body image. If you feel better about how you look, then you’ll probably feel better about having sex. Additionally, sex increases blood flow to your genital area, which helps you feel better during the act. Be cautious though as too much exercise can have the opposite effect on your sex drive. The key is to focus on moderate intensity most days of the week.


9 Surprising Benefits of Edamame

9 Surprising Benefits of Edamame

If you’ve ever been to a restaurant that serves edamame as an appetizer, then you know how addictive those little green treasures can be. You may have even embarrassed yourself by scarfing them down faster than anyone at the table. Although the name “edamame” sounds pretty fancy, it’s just another way of saying steamed or boiled green soybeans still in their pod. Most of the time, they are served with salt to further enhance their deliciousness.

Although edamame is 100 percent plant-based and full of fiber, protein, and vitamins and minerals, many people shy away from soy. But these legumes have some fantastic health benefits that are worth giving them a second chance. Here are nine surprising benefits of edamame and some tasty ideas for enjoying them.

What is Edamame?

Edamame is a Japanese term that translates to “unripened green soybeans still in their pod.” They are harvested before they ripen or harden and are enjoyed by people all over the world as a tasty snack or in main dishes. You can buy them fresh, frozen or dried.

Because they are a complete protein, edamame is a vital source of protein for people who follow plant-based diets. A complete protein contains all nine of the essential amino acids. They are usually found in animal-based foods, but edamame is one of the few plant foods that includes all of them. Quinoa is another good example. Edamame is also gluten-free, low in calories, and high in iron and calcium.

9 Surprising Benefits of Edamame

One cup of frozen edamame beans provides you with 10 percent of your daily recommended intake of calcium, 20 percent of iron, 16 percent of vitamin C, 121 percent of folate, and 52 percent of vitamin K. Here is a complete breakdown of its nutritional profile based on a one-cup serving:

  • 188 calories
  • 18 g of protein
  • 8 g of fat
  • 8 g of dietary fiber
  • 13 g of carbohydrates
  • 3 g of sugars
  • 98 milligrams (mg) of calcium
  • 52 mg of iron
  • 99 mg of magnesium
  • 676 mg of potassium
  • 262 mg of phosphorus
  • 5 mg of vitamin C
  • 482 mg of folate
  • 41 mcg of vitamin K

Edamame is also high in the protective plant chemical called isoflavones, which are a type of phytoestrogen that may have antioxidant properties. In fact, soy products are the most abundant source of isoflavones in the human diet. They have an estrogenic activity that binds to estrogen receptors within cells and may be able to reduce the risk of hormone-related cancers, such as breast, uterine, and prostate cancers. Isoflavones may also be able to enhance bone mineral density and blood lipid profiles, according to some studies.

Health Benefits of Edamame

 

Any food that packs as much of a nutritional punch as edamame is sure to contain a lot of health benefits. Here are nine that might surprise you.

9 Surprising Benefits of Edamame

1. May prevent age-related brain diseases

Plant-based foods are well known for promoting overall health, but research shows that populations who eat higher amounts of soy may be at a reduced risk of developing brain diseases later in life. A 2006 research published in the Environmental Health Perspectives journal found that both men and women who eat traditional Asian diets may be less likely to develop age-related brain diseases as well as depression.

Authors of the research believe that soy’s brain-protecting properties may be due to its high isoflavone content. One researcher stated that there had been work done on monkeys showing that soy modifies the metabolism of serotonin in a manner that might be useful for the prevention of depression. Serotonin is a neurotransmitter in the brain that helps make you feel happy. It is also believed to control social behavior, mood, sleeping and eating patterns, coping mechanisms, and cognitive function. One study supported this theory by finding that women who were given isoflavone supplements for six months performed better on a verbal fluency test than women who were given placebos.

2. May lower cholesterol

Edamame is a cholesterol-free food that might be able to prevent the buildup of cholesterol. Several studies have linked abnormally high amounts of cholesterol to an increased risk of heart disease. One study pointed out that high cholesterol is linked to an increase in death in most people over 60 years old.

Another study found that people who ate 47 grams of soy protein each day lowered their total cholesterol by 9.3 percent. Additionally, their LDL or “bad” cholesterol went down 12.9 percent. Finally, a study published in the journal Circulation recommended that eating 50 grams of soy protein each day lowers bad cholesterol by 3 percent.

The United States Food and Drug Administration (FDA) also supports the health benefits of soy on the heart. They recommend eating soy protein as well as a diet low in saturated fat to help prevent heart disease. When it comes to protein, soy might be different from other types. Unlike animal-based proteins, soy is high in fiber, vitamin K, and antioxidants, which may reduce heart disease by improving your blood lipid profile, according to some studies.

3. May help stabilize blood sugar levels

9 Surprising Benefits of Edamame

Even if you don’t have diabetes, it’s important to eat foods that keep your blood sugar levels in check. Despite being a legume, soy is relatively low in carbohydrates compared to other forms. It’s also high in fiber and doesn’t contain any added sugar, which may help send a steady stream of glucose to the rest of your body without spikes or dips.

Research shows that people who eat a lot of processed sugar are at an increased risk of developing diabetes. But edamame has a low glycemic index rating, and its high fiber content prevents excessive blood glucose dumping, meaning that it won’t spike blood sugar levels. It’s a great food to eat as part of a plant-based or low-sugar diet.


10 Foods That Can Help Relieve Depression

If you have depression, you know it’s more than dealing with feelings of sadness a few days a week. It’s a constant struggle to be happy or content no matter what you do. Although you’re not alone in your struggles (the disease affects around 350 million people and is the leading cause of disability), it doesn’t make you feel any better.

10 Foods That Can Help Relieve Depression

Many people turn to medications and psychotherapy to help, but did you know that the foods you eat can also help relieve depression? Here is how diet affects your mood and what foods to focus on to help you feel your best.

Depression Types and Symptoms

Depression is more than feeling a bit sad at times. It’s an empty and hopeless feeling that overtakes your life and causes you to lose interest in the things you enjoy, such as spending time with friends and family. Depression can also cause you to have trouble sleeping or functioning, and it may even affect your eating habits.

To be diagnosed with clinical depression, you must experience symptoms every day for at least two weeks. There are several different types of depression, but the two primary forms are major depression and persistent depressive disorder.

Major depression occurs when you have symptoms of depression almost the entire day for two weeks straight. It interferes with your ability to sleep, eat, study, work, and enjoy your life. Although most people with major depression have several episodes, it’s possible only to have one episode in your lifetime.

Persistent depressive disorder, or dysthymia, occurs when you have symptoms of depression for at least two years. A person with persistent depressive disorder may have an intense episode of major depression followed by several periods of less severe symptoms. The other forms of depression are as follows:

  • Perinatal depression or postpartum depression is a relatively mild state of depression and anxiety that occurs within two weeks after a mother gives birth to a baby. It’s more than having the baby blues. Women with this type of depression have full-blown major depressive symptoms while they are pregnant or right after delivery. It causes feelings of extreme anxiety, sadness or exhaustion that accompanies a mother’s duties to her child or family. She feels overwhelmed and unable to take care of herself or her baby.
  • Psychotic depression is when a person has severe depression in addition to some form of psychosis, such as delusions or hallucinations in which they hear or see things that aren’t really there. These psychotic episodes usually have a theme, such as delusions of illness, guilt or money issues.10 Foods That Can Help Relieve Depression
  • Seasonal affective disorder usually occurs during the changing of the seasons. Most people get it when the warm weather turns cold, and they haven’t seen the sun in a long time. This type of depression usually lifts when the warm weather and sunshine return, but it can result in weight gain, social withdrawal, and sleeping more during the cold months.
  • Bipolar disorder is not the same as depression, but it involves having depressive symptoms. A person with bipolar disorder usually has episodes of extremely low points or depression. They also have extreme highs, such as euphoria or irritable moods that include manias.

 

Symptoms of depression may differ for everyone, but here are some common traits to be aware of. Keep in mind that these symptoms must last daily for two weeks to be considered clinical depression.

  • Persistent feelings of being empty, sad or anxious
  • Irritability
  • Feeling hopeless or having pessimism
  • Feelings of worthlessness, helplessness or guilt
  • Lack of energy and increased fatigue
  • Loss of interest in hobbies and activities that used to bring you joy
  • Talking or moving slower
  • Difficulty concentrating, making decisions, or remembering things
  • Oversleeping, waking in the early morning or having trouble falling asleep
  • Having trouble sitting still or feeling restless
  • Extreme or sudden changes in weight or appetite
  • Experiencing thoughts of death or suicide
  • Suicide attempts or increased talk of suicide
  • Aches, pains, digestive problems, and cramps that seem to appear for no reason at all or do not let up with treatment

Not everyone will experience all of these symptoms, but most people will have at least a few. Some signs may even come and go while others stay around regularly. The duration and types of symptoms a person experiences may also be dependent on the stage of depression they are in. Seeking treatment at the first sign of depression is one of the best ways to treat it. Additionally, paying close attention to your diet can help you start to feel better soon.

How Does Diet Affect Mood?

10 Foods That Can Help Relieve Depression

There is a very close relationship between our mood and the foods we eat. Your diet can make you feel worse, or it can help improve your daily emotions. Some foods interfere with the signaling in your brain and influence negative thoughts while others give you an uplifting boost. Depression may occur when you eat more of the wrong foods and not enough of the right ones.

Several studies have confirmed a link between depression and a diet that is high in sugary, refined foods. If you think about it, your brain operates similarly to a car. It stores energy from food like your car stores gas when you fill it up. When you fill your body with fuel that is high in inflammatory and damaging foods, it’s stored in your body and utilized at all times- even when you’re sleeping.

Prepackaged foods, fast foods, and sweets may cause oxidative damage, which changes your DNA and interferes with the production of neurotransmitters in your brain that make you feel happy. Additionally, processed and refined foods may negatively impact your digestive tract, which has more influence on your mind than most people realize.

For example, serotonin is a neurotransmitter that controls your mood, sleep habits, and even pain tolerance. But approximately 95% of your serotonin levels are produced in your gut. Your digestive tract is lined with millions of nerve cells called neurons that don’t just determine how well your food is digested; they also influence your emotions. That’s because one of the primary functions of these neurons is to make serotonin. So if you eat foods that damage the neurons in your gut, then you are ultimately destroying neurotransmitters that make you feel happy.


What The Heck Is Creatine And Should You Be Taking It?

You might know creatine as a white powder that bodybuilders take to bulk up, but not many people know what it is, where it comes from, or even what it does. Creatine is a substance that is naturally found in the muscles cells of the body. It has some surprising health benefits that may help you out even if you don’t want to look like a professional bodybuilder.

What the heck is creatine and should you be taking it

For example, did you know creatine may help fight against neurological disorders such as Parkinson’s disease, lower blood sugar levels, improve muscular dystrophy, and prevent depression and diabetes? Here is everything you need to know about creatine and why you may want to consider taking it.

What Is Creatine?

Creatine is an organic acid that supplies energy to cells throughout the body, especially muscle and skeletal cells. Chemically, creatine is comprised of three different amino acids: l-methionine, glycine, and l-arginine. It accounts for about 1% of total volume of human blood.

Approximately 95% of creatine can be found in human skeletal muscle while 5% is located in the brain. Every day, the body naturally produces around three grams of creatine and stores around 1.5%-2% of it in the liver, pancreas, and kidneys. It is converted to energy and transported through the blood to parts of the body with high energy demands, like the brain and skeletal muscle.

The average person requires approximately 1 to 3 grams of creatine daily, and they get about half of it from their diet. The rest is made in the body. Good sources of creatine include red meat and fish. One pound of either provides anywhere from 1 to 2 grams of creatine. Athletes and bodybuilders are notorious for taking creatine in supplement form. If you train hard, your body may need up to 10 grams of creatine a day, according to the International Society of Sports Nutrition. In some cases, people with a health condition that prevents them from creating or synthesizing creatine may need to take up to 30 grams a day!

Supplementing with creatine helps you increase the amount of phosphocreatine that is stored in the body. Phosphocreatine is a form of energy that is utilized in your cells. It helps produce an energy molecule called ATP. The more ATP  you have stored in your cells, the better your body performs during exercise. Creatine also assists with several processes in the body that may increase your muscle mass, strength and recovery when it comes to exercise, which is why a lot of athletes take it.

creatine powder

Health Benefits of Creatine

You don’t have to be a bodybuilder or even a fitness enthusiast to reap the benefits of creatine. Research shows that taking creatine may have anti-aging benefits and it can also improve your mood. It works by boosting your workload capacity, raising anabolic hormones, improving cell signaling, increasing cell hydration, preventing the breakdown of protein, and reducing myostatin levels. Here are some of the most impressive health benefits of creatine you probably weren’t aware of.

1. Prevents Sarcopenia

Sarcopenia is the age-related decline in muscle strength, mass, and function. It tends to develop after the age of 40 and starts getting really bad by about age 75. It’s an often overlooked aging disorder that takes a backseat to osteoporosis, which is the loss of bone mass. But the loss of muscle mass that occurs with the natural aging process is also important as it can affect a person’s ability to function correctly, especially in the older generation. It’s also easier to treat earlier in life rather than waiting until it gets worse in a person’s elderly years.

Sarcopenia is more common in adults who don’t exercise much, but that doesn’t mean that people who do exercise cannot develop it. Just like osteoporosis, many factors contribute to sarcopenia, such as lack of protein or calories, inflammation, oxidative stress, loss of motor nerve cells, and decreased hormones such as testosterone, insulin-like growth factor 1, and growth hormone. But research shows that creatine may be able to help prevent sarcopenia in the elderly population by preventing muscle loss.

One study found that when combined with resistance training, older men who supplemented with creatine for seven days increased their muscle performance without adverse side effects, including on functional tests. The study authors concluded that creatine could be used as a therapeutic strategy in older adults to prevent muscle loss and increase performance in practical living tasks. Another study found that adults over the age of 65 who took 5 grams of creatine a day and were put on a resistance training program increased their functional tasks, strength, and muscle fiber area. The key here seems to be taking creatine along with an exercise program for best results.

2. Decreases Inflammation

creatine inflammation

Taking creatine may help reduce inflammation, especially after exercising, which may help assist with the recovery process and eliminate muscle soreness. One study found that runners who supplemented with 20 grams of creatine for five days before a 30-kilometer race decreased their markers of cell injury and inflammation by as much as 61%. They also reportedly had no side effects. The researchers concluded that supplementing with creatine reduced inflammation and cell damage after an exhaustive, intense race.

3. Improves Brain Function

Everyone can benefit from improved brain function. Creatine might be able to do just that. Research shows that creatine may be able to improve brain function in healthy adults. One study investigated the effects of creatine supplementation on vegetarian adults over the course of six weeks. They were given 5 grams of creatine each day. Results showed that after the subjects took the creatine, they had improved scores on intelligence and working memory tests.

One theory behind creatine’s brain enhancing properties is that it provides cellular energy to the brain cells. It may even be able to alleviate depression and protect against neurodegenerative diseases. A 2007 study found that oral supplementation of creatine may modify brain energy metabolism in depressed people. Eight subjects were given between 3 and 5 grams of creatine a day. They were then evaluated at weeks one, two, three and four on Hamilton Depression Rating Scale, Hamilton Anxiety Scale, and Clinical Global Impression tests. Results showed that all scale scores significantly improved and adverse reactions were mild. Another study found that “creatine supplementation improves bioenergetic deficits and may exert neuroprotective effects in Parkinson’s and Huntington’s disease.”


Ingredients You Can Add to Your Pancakes to Make Them Healthier (and More Delicious)

Ingredients you can add to your pancakes

One thing just about everyone can agree on is that pancakes are delicious. They aren’t always good for us though, so a lot of people have cut them out of their diets in an attempt to start their day with a healthier food option. But there are ways to make pancakes healthy again by using ingredients that won’t add inches to your waistline or send your blood sugar levels soaring.

With a few adjustments, you can drop the refined sugar and processed flour and opt for much healthier alternatives without sacrificing taste. Here are some of the healthiest and most delicious ingredients to add to your pancakes.

How to Flavor Your Pancakes Without Too Much Syrup/Other Sources of Sugar

Refined sugars are one of the worst ingredients commonly found in pancakes. On top of that, most store-bought pre-packaged pancake mixes are coupled with highly processed flour and inflammatory oils, which makes a disaster of a recipe when it comes to eating healthy. A good pancake recipe doesn’t need that much sugar, and it certainly doesn’t have to be from a bad source. Fruit, raw honey, and maple syrup are great alternatives to refined table sugar, high fructose corn syrup, and other highly processed sugars.

The problem is that a lot of unhealthy ingredients hide in pancake recipes. Even homemade recipes call for enriched white flour, vegetable oil or granulated sugar. Sure, you can skip the premade mixes and make your own recipe at home, but you’ll need a good recipe to follow. If you’re not sure how your current favorite pancake recipe stacks up, here is a list of ingredients you want to avoid:

  • All-purpose flour
  • White or brown sugar
  • Regular cow’s milk
  • Corn syrup
  • Hydrogenated vegetable oil
  • Palm oil
  • Dextrose
  • Defatted Soy Flour
  • Buttermilk
  • Additives or preservatives such as food colorings or dyes

Research shows that diet high in refined starches and sugar and low in antioxidants and fiber from fruits and vegetables are linked to inflammation and oxidative stress, which is the perfect formula for chronic diseases. Processed foods are not as healthy as their whole food counterparts because they have been stripped of many nutrients, such as fiber, vitamins, minerals, phytonutrients, and essential fatty acids. Instead of using a store-bought pancake mix recipe, try making one at home using the following ingredients:

1. Almond Flour

Ingredients You Can Add to Your Pancakes to Make Them Healthier (and More Delicious)

Like coconut flour, almond flour is an excellent choice for low-carb and gluten-free dieters. It contains slightly fewer carbohydrates and fiber than coconut flour but has more calories. A lot of healthy pancake recipes call for the use of both almond and coconut flours because the two pair well together. Coconut flour has a mild taste and lots of fiber, so it absorbs more water than almond flour to create a soft yet dense consistency. On the other hand, almond flour tastes nutty and crunchy, and the mixture tends to be firmer. Plus, when you use them together you’ll get a more complete source of protein and good fats.

2. Bananas

Bananas are the perfect binding agent for your pancake batter. They are soft and mushy. Plus, they’re tasty and full of manganese, potassium, calcium, magnesium, iron, folate, niacin, riboflavin, and vitamin B6. Additionally, bananas are prebiotic, which means that they feed the good bacteria in your gut to promote digestion and a healthy microbiome. Since they are sweet and sticky, bananas can replace refined sugar and other unhealthy ingredients that are used sweeten or enhance the texture of your pancake batter.

3. Coconut Flour

Replacing the wheat or enriched flour in your pancake recipe with coconut flour is a great way to get more fiber, protein and healthy fats in your diet. A one-quarter cup serving of coconut flour provides you with a whopping 10 grams of fiber to support digestive health. Plus, you’ll be skimping out on the gluten and nuts, which are off limits for many people.

4. Flax Meal

Flax meal rounds out the healthy gluten-free flour list. It’s made of finely ground flax seeds, which is the leading plant source of anti-inflammatory omega three fatty acids and fiber. When flax seeds are ground into a fine powder, it unlocks their nutrients because whole flax seeds tend to be so small that they go through the digestive tract undigested. Eating flax meal instead of flax seeds is an excellent way to make you’re getting the nutritional benefits of the food when you eat it.

Like almond flour, flaxseed meal has a slightly nutty taste that enhances the flavor of your pancake recipe. It’s nut-free, so it’s a great alternative to almond flour if you need a nut-free base to pair with coconut flour.

5. Apple Cider Vinegar

Ingredients You Can Add to Your Pancakes to Make Them Healthier (and More Delicious)

Raw, unfiltered apple cider vinegar is the perfect sweetener for any pancake batter. It has a sweet flavor and is loaded with health benefits. Research shows that apple cider vinegar may be able to stabilize blood sugar levels after meals, fight diabetes, make you feel full so you lose weight, reduce your risk of heart disease, lower cholesterol, and protect against cancer. It also has antibacterial properties that are great for boosting the immune system and fighting germs from the common cold.

6. Ghee or Coconut Oil

Pancake recipes call for oil on two different occasions. Some recipes have you add them to the recipe itself. You’ll also need to save some to coat the pan you are cooking the pancakes in. Instead of using hydrogenated vegetable oils, which are high in unhealthy fats, use coconut oil or ghee.

Coconut oil has incredible health benefits. It has antimicrobial, antibacterial, antiviral, and antifungal properties to boost the immune system; healthy fats and antioxidant properties that promote weight loss; and soothing anti-inflammatory qualities that soothe the digestive system.

Ghee, or clarified butter, is butter that is made from grass-fed cows. It’s higher in nutrients and healthy fats than butter and lower in casein and lactose, which is excellent for people who are sensitive to dairy. Plus, it tastes better! You’ll add a rich and deep flavor to your pancake recipe when cooking with ghee.


Your Complete Guide To The Ketogenic Diet

your complete guide to the ketogenic diet

The ketogenic diet is the latest eating trend that seems to be taking over the internet. It takes low-carbohydrate dieting to a whole new level. Although it might seem a little extreme at first, the ketogenic diet is one of the best proven eating plans for weight loss, increased energy, and better overall health.

By limiting your carbohydrate intake to less than 5% of your total calories, your body will go into a state of ketosis and use fat as fuel. You’ll also help stabilize your blood sugar and hormone levels to ward off prediabetes and brain fog, just to name a few symptoms. Here’s everything you need to know about the ketogenic diet.

What is the Ketogenic Diet?

 

The Ketogenic diet is similar to the Paleo or Atkins diet, but with stricter rules about where you get your calories from. It suggests that you severely limit your carbohydrate intake and eat a high-fat diet by dividing your daily calories into the following categories: 75% from fat, 20% from protein, and 5% from carbohydrates. The idea behind the ketogenic diet is that by limiting your carb and glucose intake, your body will rely on fat as fuel.

Eating carbohydrates cause your body to secrete insulin. When you eat too many carbs, it creates a buildup of insulin in your bloodstream, which leads to high blood sugar. Your body also stores the carbohydrates that it does not immediately use for fuel as fat. On the other hand, eating a high-fat and low carbohydrate diet reduces the amount of insulin secreted. You stop storing excess carbohydrates as fat, and your body enters a state of ketosis.

Your complete guide to the ketogenic diet

Ketosis occurs when the body switches its fuel source from carbohydrates to fats. You may notice that you have entered ketosis when you get the dreaded keto breath! When the body begins to burn fats as fuel, it creates a byproduct of acids known as ketones that build up in the blood. Research shows that your body and brain prefer ketones to glucose as their primary energy source. With carbohydrates out of the way, your body barely releases insulin and does not store excess glucose as fat. For most people, the result is often a smaller waist, better concentration, and improved blood sugar levels.

Health Benefits of the Ketogenic Diet

 

The ketogenic diet has a lot of followers and for a good reason- it has a lot of research to prove its benefits! The history of the ketogenic diet dates back to around 500 BC when it was first used to treat epilepsy. It regained popularity in the 1920’s as an obesity treatment and was used all around the world for nearly two decades. People stopped using the ketogenic diet during the modern era of pharmaceutical drug treatment, but over the past 15 years, it has regained popularity again among people who want to return to their roots, so to speak. Here are some of the most impressive health benefits of the ketogenic diet.

1. May Prevent Type 2 Diabetes

According to researchers of a 2005 study, the ketogenic diet can be used to prevent and treat type 2 diabetes. Ten obese patients with type 2 diabetes were put on a ketogenic diet and had their blood sugar levels monitored. After just two weeks of being on the diet, their insulin sensitivity improved by 75 percent.

2. Protection Against Heart Disease

You might think that eating a high-fat diet is bad for your heart, but the opposite is true with the ketogenic diet. A 2009 systematic review found that when compared to low-fat diets, low-carbohydrate diets were better for protecting against heart disease after six months. Another meta-analysis of 23 studies with data collected on more than 1,100 test subjects confirmed that the ketogenic diet cut significant risk factors for the development of cardiovascular diseases.

3. Weight Loss

Your Complete Guide To The Ketogenic Diet

A study published in the journal Lipids found that a ketogenic diet helps you lose more weight than a low-fat diet- twice as much to be exact. Another study found that test subjects who followed the ketogenic diet lost more weight over the course of a year than low-fat dieters despite eating more calories. A third study tested the low-carb vs. low-fat theory by putting test subjects on either a low-fat or ketogenic diet and then asking them to switch. Results indicated that both groups lost more weight when they were on the ketogenic diet. In fact, the men in the study lost three times the amount of weight off their waist on the ketogenic diet as they did on the low-fat diet.

4. Improve Skin Health

Hormone levels and acne seem to go hand-in-hand. If you’re looking to improve the way your skin looks, start by reducing the number of processed junk foods you eat. According to a 2012 study, the ketogenic diet has therapeutic effects on skin health. Specifically, it balances hormones and reduces the onset of acne.

5. May Prevent Tumor Growth

Nothing is scarier than a cancer diagnosis. One theory behind the development of cancer is that the disease thrives off high carbohydrates diets with lots of refined sugar. According to a 2015 study, there is increasing evidence to show that the ketogenic diet has antitumor properties that may be used to prevent and treat cancer when used in conjunction with proven methods such as chemotherapy and radiation.

6. Treats Epilepsy

The ketogenic diet was founded on the idea that it could be used as an epilepsy treatment and the same theory holds true today. A 2008 study extracted data from 103 children with epilepsy- 54 of them were asked to follow a ketogenic diet, and 49 were put in a control group. After three months, the children in the ketogenic diet group had a 75 percent decrease in seizures.

7. Supports Brain Function

Ever notice how a big lunch or breakfast with starchy foods makes you want to fall asleep right after? If you do manage to stay awake, you’ll probably suffer from brain fog, which will leave you useless at work. Since the brain prefers ketones as its fuel source, the ketogenic diet can help you stay focused and sharp. It can also help you as you age. Research shows that the ketogenic diet has neuroprotective properties that may be useful for the treatment of central nervous system disorders, such as Parkinson’s disease, hypoxia, glutamate toxicity, ischemia, Alzheimer’s disease and traumatic brain injury.


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