One of the worst epidemics in the world today is obesity. Obesity has been on a dramatic rise since the mid-1990s, While many people tend to view obesity as an aesthetic issue, it is, in fact, a serious condition that leads to many other illnesses. Obesity is largely responsible for increasing one’s risk of type II diabetes, cancer, heart disease, and many other diseases. Needless to say, this necessitates the need for effective weight loss measures. And the single most effective way to lose or manage body weight is through your diet and regular exercise. In particular, watching the amount of carbohydrates is very important. As carbohydrate intake causes weight gain, researchers have been finding promising results with the low-carb ketogenic diet. Some of the foods that may be consumed as part of a keto diet include – natural fats (butter, olive oil etc.), seafood, meat, cheese, eggs, and vegetables that grow above the above. Foods that need to be avoided include sweet and sugary foods, as well as high-starch foods such as pasta, bread, potatoes, and rice. The goal is to restrict your daily carbs intake to below 50 g (ideally, below 20 g). Ketogenic Diet Benefits  Curbs your appetite One of the perks of the keto diet is that it is a natural way to keep your appetite in check.

Regardless of whether you’re watching your diet for health reasons or for weight loss, you might be finding that things aren’t going exactly as planned. Maybe you’re in a war with the scales and they refuse to budge. Maybe you’re in a slump and feeling low on energy. Whatever your struggle, it’s worth being aware of these 10 common food mistakes people often make while dieting — so you can smash through your weight loss plateaus and go through your days feeling energized and healthy. Top 10 Dieting Mistakes You’re eating “diet” foods It’s an easy trap to fall into: you’re in the supermarket aisles and you spot a whole bunch of foods labeled “low-fat” and “diet”, and you assume they must be good for you. But check again, because a lot of these are heavily processed and really just junk food in disguise. “Diet” sodas are usually laden with chemical sweeteners, while many foods labeled “fat-free” have added sugar to compensate for their lack of flavor. Your best bet is always to go for real foods — i.e., the less processed the better. It’s a trap to buy something just because it’s been labeled as a “diet” product. You’re not eating enough protein Protein is one of the key macronutrients in a healthy diet.

You’ve heard that breakfast is the most important meal of the day , right? Well, this is also true for diabetics. Eating a balanced amount of carbohydrates through the day is important for maintaining a healthy blood sugar level . It is important to focus on a mix of carbohydrates, protein, and fats, for a balanced meal that will help you to feel your best. Diabetics can eat all foods- they just have to pay attention to how much food they are eating and when they are eating it. For example, it would not be a great choice for a diabetic to only have fruit for breakfast, because they need a mix of nutrients, not just carbohydrates. 5 Breakfast Ideas for Type 2 Diabetics About the featured writer Amanda Hernandez Amanda Hernandez, MA, RD is a Detroit-area Master’s level registered dietitian, nutrition blogger, recipe developer and freelance writer. She is the author of The Nutritionist Reviews where she posts healthy recipes, nutrition articles, fitness and parenting articles. Greek yogurt and fruit Choose a Greek yogurt that is lower in sugar. Your best bet is choosing plain Greek yogurt and adding fresh fruit to limit the sugar content. Yogurt is rich in protein, which will help keep you full through the morning.

Cherries simply taste amazing! But with these small but succulent fruits, the real cherry on the top is their long list of health benefits. From making your daily life a little better to helping prevent and fight a number of diseases – here are 10 of the miraculous things cherries can do for you. They boost your energy levels Due to calories from their natural sugars, eating cherries are a quick way to boost your overall energy level. They also greatly improve your mood. They help you sleep better Suffering from a bout of insomnia? Cherries are a rich source of melatonin, a hormone that helps regulate sleep cycles. So have some cherries if you need a bit of nice and natural shut-eye. They reduce muscle pain and prevent cramps Tart cherries have been found to markedly reduce muscle inflammation and soreness. Moreover, the potassium content in cherries eases and helps prevent muscle cramps. They help improve your digestion The high fiber content of cherry helps improve your digestive system, while also reducing your cholesterol levels. They slow your skin’s aging Cherries have the highest levels of antioxidants among all fruits. Thus, regularly eating tart cherries or regularly drinking tart cherry juice can slow down the aging process of the skin .

Everywhere you look you’re bombarded with information about what you should and shouldn’t eat. But structuring a basic daily diet that meets your body’s needs shouldn’t have to be an over-complicated process. The key is to acquaint yourself with a basic understanding of dietary requirements — and from there, it’s up to you as to how you adapt them to your own personal preferences. Macronutrient groups Food can be categorized into three main macronutrient groups: protein, fats, and carbohydrates. Together these form the building blocks of a balanced diet, so it’s generally recommended that you aim to eat a certain portion of each per day. Protein Protein is essential for the growth, maintenance, and repair of body tissue. It’s also used by the body to create enzymes and hormones, and is a key component in all our body’s cells — and this is why it’s important to eat enough protein. The RDA (Recommended Dietary Allowance) for protein is 0.8 grams per kilogram of body weight (more if you’re highly active or looking to build muscle). Another way to measure this is to aim to get 10-35 percent of your calories from quality sources of protein. Fats You’ve probably heard the Mediterranean diet being praised as the secret to a long, healthy life .