The keto (ketogenic) diet has grown in popularity over the last two years. People are drawn to it because not only does it help them lose weight, but it can cut down on cravings, it’s been known to improve mood, mental focus and energy.

Before you embark on this fat-burning endeavor, you should learn about it in this Keto Diet 101 guide.

The Keto Diet: Low Carb / High Fat

People lose weight by entering a state of ketosis. This physiological state breaks down fat into ketones, which the body uses for energy. The only way to enter the ketogenic state is to reduce the number of carbs in the body and increase the amount of fat.

Since the body doesn’t have enough carbs to run, it switches over to fat, which is a more efficient fuel source. This is what makes people lose weight faster.

The amount of carbs that people should consume in a day varies when trying to enter ketosis, but the recommendation is no more than 20 net carbs.

Medicinal Uses of the Ketogenic Diet

The keto diet has been used to help people with neurological conditions, such as seizures, especially in children.

Research has found that this type of diet can be effective in controlling brain conditions as well. In particular, Parkinson’s and Alzheimer’s symptoms may be lessened following the high fat/low carb diet. This could be because of the brain’s need for fat due to it being mostly made up of it.

What to Eat on the Ketogenic Diet

Due to the limited carb intake, it’s incredibly important to look at all of the ingredients in manufactured foods. Sugar is a carb, so avoiding all sources of it can help people stay under the 20 net carbs.

Most people who follow a ketogenic lifestyle stick with whole foods since it’s easier to control the carb, fat, and protein in meals.

The biggest surprise that people encounter when switching over to keto is the focus on fat. For years, most dieters stayed away from things like chicken skin or fat on ribeye steaks, but those are highly encouraged with the keto diet.

Some of the best meats to eat are:

• Brisket
• Salmon
• Pork shoulder
• Ground beef (grass-fed)
• Bacon

Vegetables are still important, but many contain carbs. Stick with leafy greens such as kale, lettuce, and spinach. Broccoli, cauliflower, and cucumbers are also good choices.

Oils are often made up of fat. Avocado, palm, canola, and olive are the best.

Dairy products should include whole milk and cheese.

Can’t make it through the day without a coffee? Don’t worry – you can still have it. Use ghee in your coffee as a creamer substitute. Stevia and other artificial sweeteners can replace the sugar.

Beginning the Ketogenic Diet

Most people have a difficult time getting through the first couple of weeks on a keto diet. Carb withdrawals can include:

• Muscle aches
• Headaches
• Fatigue
• Mental fogginess
• Hunger

If you can get through the second week, the third and fourth weeks are much easier. Weight loss is faster at this point, especially for those who are active.

How to Know When You’re in Ketosis

The signs of being in ketosis are different for everyone. The ones that most people experience are:

• Bad breath
• Positive blood test for ketones
• Positive urine test for ketones
• Reduced appetite
• Increase focus
• Improved energy
• Enhanced performance
• Insomnia

Most people report that ketosis feels like a huge cloud is lifted off of them. All of a sudden, they feel free from the weight that has been holding them down, and it’s not just because of the weight loss. The mental fog is gone, the cravings have ceased, and they simply feel better than they have ever felt. It’s a switch they feel that can’t be compared to how they felt before entering the state of ketosis.

Following the Keto Diet Long Term

The keto diet is not meant to be followed for a long time consistently. It’s best to cycle in and out of the keto diet, especially for women due to hormone fluctuations that can be influenced by limiting carbs.

Carbs are good for the body, but most people consume too many. Limiting carbs for a certain amount of time can help people control how much is in their system and it’s harm over time.

Disclaimer:

Before starting any diet, discuss it with your doctor. You should never follow a new diet or exercise program without the consent of your doctor.

Black seed oil comes from Nigella Sativa plant seeds native to Asia. Arabic and Indian folklore referred to these seeds as the “seeds of blessing” attributing to the powerful ability of the plant to treat asthma, ease inflammation, aid in digestive issues, and treat multiple other ailments of the body. Read on to learn 8 amazing health benefits of BSO.

Diabetes

Black seed oil was used in a study conducted by the Indian Council of Medical Research and the findings were very promising. The study showed the power of black seed oil in the prevention and management of Type 1 AND Type 2 diabetes. Their findings showed the oil caused the pancreatic cells to partially regenerate. This lowered both serum insulin concentrations and previously high serum glucose levels. The study mentioned the improvement of glucose tolerance from the oil performing as well as a popular diabetes drug, but without the side effects. (Do not stop taking any prescription medication without consulting your physician).

Cancer

Black seed oil has been shown to have powerful cancer cell fighting properties. Thymoquinone is the active compound in the oil and has multiple benefits. These include the reduction of size in malignant colon tumors, induction of cell death in breast and pancreatic cancer cells, and help in stopping the spears of cancer.

Liver

For those worried about liver damage, black see oil can be very helpful. It works to rejuvenate the antioxidants depleted in the body after radiation or other radioactive chemical exposure. It has been shown to protect against liver damage normally incurred from the effects of toxic metals. Black seed oil can be used in cases of hepatic ischemia reperfusion injury in combination with other treatments.

Inflammation

The anti-inflammatory effects of black seed oil are powerful. The thymoquinone compound is effective in decreasing inflammation of the body, including in cases of osteoporosis and rheumatoid arthritis. The compound works to inhibit inflammation causing substances. This also is helpful for those fighting allergies. Scientists have confirmed the ability of the compound to inhibit the molecules that cause inflammation in the lungs from an allergic source. After using BSO for two weeks—people suffering from allergic rhinitis should start to see relief from the symptoms of congestion, itchy/ runny nose, sneezing attacks, and excess mucus.

Skin

Acne is found to be healed with the potent powers of black seed oil. Applying it topically has endless benefits, including anti-aging magic. The anti-inflammatory, antimicrobial, and immunomodulatory properties have numerous benefits to the health of the skin. Research has shown acne can be resolved in less than two months by incorporating black seed oil into the daily skin regimen.

Infection and Yeast

A huge problem in the medical field is the current state of antifungal and antibacterial resistance. Researchers and scientists have already been spending time thinking outside of the box for solutions. Black seed oil is a promising one in itself, as it has already been found to help stop the growth of candida yeast and staph infections. Since the modern diet is full of processed sugars, it is wonderful news to hear BSO may work to fight candida.

Body Weight

Weight loss is attributed to many healthy ways of life, but one of them not normally considered is oil. However, black seed oil works to promote weight loss because its ability to decrease inflammation while improving glucose tolerance in the body. Adding in the benefits to liver health, the results are a great contribution towards achieving a normal body weight, without the hidden dangers of fad dieting.

Immune System

As mentioned previously, black seed oil works in prevention radiation damage to the body. Consuming the oil is a great way for naturally increasing your own immunity. The oil has the power to restore the body’s fight against lethal and viral infections alike. The black seed oil works to enhance the T-cells in the body. They are also called the ‘Killer-T cells.’

Purchasing BSO

When searching for black seed oil make sure the product is organic, cold-pressed, and packaged in a dark glass. There should be no additives in the black seed oil if it is truly pure. There are other names black seed oil may be packaged under; including black cumin oil and black oil. Read the ingredient list to verify you are spending your money on a pure product. Amazon, the internet, and local health food stores are all places you can find black seed oil for sale.

Prescription medications seem to be a combined simultaneous solution and problem for aches and pains in America. More and more, women are looking for natural ways at home to get rid of their pain and ailments. A lot of women may not realize just how many natural painkillers are sitting inside their very own kitchen, ready to fight painful misery on a moment’s notice without risky side effects or jacked up pharmaceutical costs.

Apple Cider Vinegar for Heartburn

By consuming a glass of water with a tablespoon of apple cider vinegar before each meal, heartburn can be cleared up in as little as a day. The tartaric and malic acids in the ACV work as strong digestive aids that speeds up the breakdown of proteins and fats in the body, so the stomach can empty quickly and before the esophagus ends up with food in it and causing heartburn pain.

Horseradish Hacks Sinus Problems

Sinusitis is a common chronic health problem affecting women all over the world. You may feel achy throughout your entire body, plus be dealing with awful facial pain and congestion. But with horseradish, you can kick this problem in the butt! Horseradish works naturally to open and drain sinuses clogged and infected. The results are seen much quicker than from using a decongestant spray. Get one tsp. of horseradish into your diet two times a day until symptoms are gone.

Ginger Puts Pain Away

Ginger contains a powerful compound named gingerols that works in the prevention of pain-triggering hormone production. Using ginger everyday to ease joint and muscle pain, stiffness, and swelling. Getting ginger in your diet is easy. Take a morning health shot containing ginger or add 1-2 teaspoons to daily meals.

Cloves for Curing Toothaches

UCLA researchers have said the gentle chewing on a clove can have pain relieving advantages for a full two hours. Gum inflammation and tooth pain benefit from the natural anesthetic of eugenol found in cloves.

Cherries Chase Headache Pain Away

Studies show nearly 25% of women struggle with chronic headaches, gout, or arthritis, as well as the painful symptoms associated with them. Consuming a bowl of cherries can ease the aches and pains, plus without the side effects of over the counter painkillers. The compound anthocyanin found in cherries delivers an anti-inflammatory punch that is over 10 times stronger than aspirin and ibuprofen. This compounds also helps shut down enzymes causing inflammation, so they work well in the prevention and treatment of pain. Getting in 15 – 30 cherries a day is a great way to eat away the pain.

Honey Heals Mouth Pain and Sores

Use unpasteurized honey to dab on your painful cold sores and canker sores 4 to 5 times daily until the wound disappears. Honey has been show to heal faster than prescription creams—up to 43% faster! Raw honey has natural enzymes that work wonders in healing damaged body tissue, getting rid of inflammation, and killing invading viruses.

Oats for Ending Endometriosis Pain

Women suffering from endometriosis may endure days, weeks, or even months of severe cramping that has resulted from the heavy inflammation on the outside of the uterus. A daily bowl of oats can possibly end the pain. Scientists have said an oat-rich diet can help to minimize the cramping pain within a period of six month for up to 60% of women. Colombia University’s Professor of Medicine Peter Green, M.D. comments gluten is a protein trouble-maker that causes inflammation for women suffering from endometriosis, and oats does not contain gluten.

Grapes Give TLC to Back Pain Sufferers

Ohio State University has released studies suggesting that eating a large cup of grapes every day can work towards relieving back pain. Their research states it is often relieved within three short hours of eating the little balls of goodness. Grapes work in relaxing tight blood vessels in the back, which in turn improves the blood flow to back tissue that is damaged. The vertebrae and discs are dependent on healthy blood flow to bring them oxygen and healing nutrients, making grapes an excellent choice for relieving back pain naturally at home.

Blueberries Blast Bladder Infections

Tannins are a plant compound found in blueberries. Tannins make themselves at home on the problem causing bacteria found in the bladder, preventing them from creating an infection. Eating blueberries in any form; juice, fresh, or frozen is beneficial and can cut the risk of getting a urinary tract infection by up 60% per New Jersey’s Rutgers University researchers. One cup a day is recommended for optimal benefit.

Conclusion

Those suffering from painful conditions and diseases continue to seek alternatives to harsh medicines and the side effects of powerful treatments, but most of it can start in the same place you prepare your daily meals. Start discovering the power of earth’s painkillers to kick your pain to the curb! Plus, it’s much nicer to think about shopping the farmer’s market for painkillers versus visiting the local drug store filled with sick people waiting for prescriptions.

There are a plethora of foods we all know are classic ‘don’t eats,’ such as deep-fried foods and sugary drinks, but have you ever wondered what specific foods the nutritionists and dieticians avoid feeding their families? If you have become more concerned with the foods your family is putting in their mouths, this is a great place to start. Here’s a list of foods to avoid as much as possible.

Processed Meats/ Cheeses

• Deli meats
• Bacon
• Canned meats (tuna
• Sausage
• Pepperoni
• Hot dogs24
• Canned cheese
• Processed cheese
• Convenience packed processed meats (bags)

While these foods are fine every now and then, a diet full of processed meats can raise your risk of getting a cardiovascular disease or cancer, which can be fatal. It’s important to not be fooled by packaged ‘healthy options’ because some low calorie snack packs or baked ‘junk food’ can be just as bad for you. If you must have the taste of smoky bacon on a regular basis, then start adding chipotle, paprika, and other smoky seasonings and spices to your cooking.

Sugary-Filled Cereals

Cereals filled with loads of sugar provide much else. They have minimal fiber, are high in calories, full of sugar, and laden with preservatives and artificial colors and flavors. If you must have cereal, opt for an all-natural cereal blend that has only ingredients you recognize. Throw some fruit or honey on top to sweeten it up.

Fancy Coffee Drinks

Fancy coffee drinks hit the market and will not be going away anytime soon. But, partaking in these drinks on a frequent basis can be very bad for your health and your weight alike. You don’t want to consume 400 calories in one drink. You don’t want 10 to 20 teaspoons of sugar in one drink. The American Heart Association recommends women consume no more than six teaspoons or sugar (100 calories/day) and no more than nine teaspoons for men (equal to about 150 calories/day). This can more than double the risk of dying from heart disease.

Canned Frosting

Okay, so this one surprised me, but canned frosting is a major trans-fat and artificial trans-fat offender, meaning it’s a food that can boost bad cholesterol levels, plummet good cholesterol levels, and raise your risk for heart disease. The occasional birthday party isn’t a big deal to your health, but canned frosting is certainly not something you should use at home for your desserts. Instead, make homemade icing.

Margarine Sticks

Another trans-fat offending food is margarine sticks. Daily consumption of this major no-no food can be detrimental to your heart health and cholesterol levels. While there is a substantial amount of fat in butter, it is by far a better choice than margarine.

Other Avoided Items

• Packaged snack cakes and treats (cupcakes, toaster pastries, pastries, breakfast biscuits)
• Coconut water (filled with sugar)
• Healthy popcorn/ microwave popcorn
• Preservative filled protein bars
• Frozen yogurts
• Items promoted as ‘gluten-free’ (expensive & filled with tons of other junk instead)

Disease is on the rise, heart-disease kills more women than any other thing, and consumers are asking more questions about the true cost we pay for processed and packaged foods. With this being said, people are on the lookout for all the ways they can eat healthier and feed their families better foods at home that don’t compromise their health.

Buying fresh, whole foods like vegetables, fruits, healthy oils, healthy fats, fish, and lean meats is absolutely the way to go. When your kitchen is stocked with the right foods and you don’t buy the bad stuff, then you can be sure you will cook and prepare your meals with a significant amount of better foods. Prepare snacks in advance for the kids and yourself so you don’t need to resort to ‘bad’ foods when on the go. When the kids ask for a snack, point them in the direction of the fruit bowl. If nothing else, throw an orange or apple in a bag. Don’t take on the extra ‘unknown’ risks of shelf-life foods any more.

Processed foods are cheaper it seems many times, which is what a big part of their appeal is. If you would like to learn how to buy health foods instead of processed foods, read here for ways to do it on a budget.