The Ketogenic or “Keto” Approach

The Ketogenic or “Keto” Approach

A ketogenic diet is a type of diet which offers plenty of healthful fats, adequate amounts of proteins, and really few carbohydrates. The goal is to urge additional calories from fat than from carbs.

Fats generally are disliked (mostly by people trying to loose weight) due to the fact that they are usually found mainly around the abdominal cavity. However, weird as it may sound, the body needs fats for its normal day to day functioning. Fats are needed to protect some of the organs of the body. Dietary fats are considered essential because they have quite a lot of useful functions to the body. They provide energy to the body and assist in supporting the growth of cells in the body, they regulate the body temperature. Dietary fats also assists in absorbing nutrients into the bloodstream and they also produce some essential hormones in the body.

Fat has been popularized a lot of recent following the rise in individuals following a Ketogenic or “Keto” diet. It’s necessary to note that not all fats are measured equally.

There are two (2) basic types of Dietary Fats. The saturated and the unsaturated fat.

1. Unsaturated Fats

Saturated fats and unsaturated fats aren’t constant or the same. Saturated fats are fatty acids that are choked together with no double bonds between the them. Though might be some exceptions, however, most are solid at temperature. Examples are fats in meat, vegetable oil, butter, cheese). While unsaturated fats are usually loosely packed, this means that they are liquid at temperature.

There are two main categories of unsaturated fat. Which are:

1. Monounsaturated fats
2. Polyunsaturated fats

Monounsaturated Fats

From a chemical viewpoint, monounsaturated fats are fat molecules that have one unsaturated carbon bond within the molecule; this is often conjointly referred to as a Covalent Bond. Oils that contain monounsaturated fats (usually liquid at temperature), however, begin to show solid once chilled or freeze. Olive oil is an example of a sort of oil that contains monounsaturated fats.

The monounsaturated fats usually have a single carbon-to-carbon covalent bond. It means that it has two fewer elements (Hydrogen) atoms than saturated fat and a bend at the covalent bond. This structure, however, keeps monounsaturated fats liquid at temperature. Great sources of monounsaturated fats may include canola oil, vegetable oil, peanut oil, avocados, nuts, safflower oil, and oils from the sun flower plant.

During the 60s, it was researched that monounsaturated fat are healthy to consume. The research unconcealed that people of Greece and the Mediterranean region had a low rate of heart condition despite a high-fat diet. Olive oil was the main fat in their diet, though, wasn’t the saturated animal fats usually prevalent in countries with higher rates of heart conditions. It principally contains monounsaturated fat. This finding created a high surge of interest in Olive oil and also a diet known as the Mediterranean Diet, a mode of food intake, usually considered as a healthful choice.

Polyunsaturated Fats

Polyunsaturated fats are vital because they are required for the normal functioning of the body. However, the body cannot produce them on its own, so it gets them from food.

Polyunsaturated fats are necessary for the movement of muscles, blood clotting, and inflammation, etc. they are also used to build the body’s cell membranes and covering of the body nerves.

Polyunsaturated fat possesses a carbon chain joined together with two or more double bonds. Omega-3 and Omega-6 Fatty Acids are the types.

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Omega-3 Fatty Acids

Functions of the Omega-3 fatty acids include helping to prevent and treat heart disease and stroke. It also offers health benefits to the body. Great examples include foods such as catfish, shrimp, salmon, herring, mackerel, sardines, flaxseeds, walnuts, canola oil, flaxseed oil, soybean oil etc.

Omega-6 Fatty Acids.

Apart from its health benefits to the body, another function of the Omega-6 fatty acids is that it helps protect against the occurrence of heart disease. Examples of foods rich in Omega-6 fatty acids or linoleic acid are vegetable oils such as safflower, soybean, sunflower, walnut, and corn oils.

The 3 and 6 digits in this context primarily refers to the interval connecting the first double bond and the beginning of the carbon chain. They are both considered healthful sto the body.

It is important to be aware the distinctions between human-made fats and naturally occurring fats. The human body responds differently to human-made fats compared to naturally-occurring fats.

Note: High fat does not necessarily mean the kinds of fats that are found in donuts, cookies or cakes, instead it refers to naturally-occurring fats such as those found in red meat, milk, avocadoes, nuts, and eggs, etc

1. Saturated Fats

What is Saturated Fat?

Saturated fats are referred to as fats that are in solid form at room temperature and are usually common in American diets. Examples of saturated fats are red meat, whole milk, dairy foods, cheese, coconut oil, baked foods, etc.

Saturated fat is known to be high cholesterol and usually common in foods from animals. Foods rich in saturated fat include fatty meat, butter, milk, cakes, sausages, dairy products such as yogurt, cheese. However, they can also be found in some plant food like palm oil and coconut oil and coconut cream, etc.

Saturated fats are known to be hard or solid at room temperature, unlike unsaturated fats that are in liquid form at room temperature. The effects of saturated fat in human health are controversial because there is no conclusive evidence for long term health effects. Though it is advised to reduce the intake of saturated fat, this advice is sourced from low-quality epidemiology studies. However, according to controlled and randomized studies, there are no long term health effects of saturated fat in the body. Various researches have been conducted on people adopting various types of diets, especially high in carbs. According to the research, there is evidence that consuming a high amount of fat in a restricted carbohydrate diet maybe even less of a concern. And it could result in an overall decrease in cardiovascular risk. The benefits of taking low carb diets that are rich unsaturated fat may be more important for people with metabolic conditions. Though it is assumed that there might be risks involved, it is not guaranteed. The way individuals relate with intake of saturated fat, elevated LDL Cholesterol and particle levels vary. This is common among those who practice the low-carb diet. You realize that your LDL value increases positively, then you may be able to reduce them by cutting down on the intake of foods high in saturated fat and eat more fatty fish, nuts, avocados, and olive oil.

Trans Fat

Trans fat is defined as a harmful dietary fat that is produced through a chemical procedure of hydrogenation of oils. The process of Hydrogenation is by solidifying healthy oils through a chemical process, thereby increasing the shelf life, the flavor stability of the oils, and food contained in them, I.e., It gives food a sweet taste and texture.

Trans fats are easy and not expensive and can last for a long time. According to research, trans fat does not have any known health benefits in the body; instead, it raises your bad (LDL) Cholesterol levels and decreases your good(HDL) cholesterol levels. Therefore, consuming trans fats can put you at risk of developing stroke, heart diseases, or diabetes.

As of present, the United States and a few other countries have officially banned the consumption of trans fat or limited the use of trans fat in foodservice establishments. Trans fats are usually found in vegetable shortening, snack foods, solid margarine, deep-fried foods, cookies, and crackers, etc.

Ketosis

As explained earlier, a keto diet can be described as a type of diet plan that consumes a high percentage of fat (75%), a moderate percentage of protein (20%), and a meager percentage of carbohydrate (5%) of your calories daily which brings us to the process of Ketosis.

Ketosis is defined as a metabolic state whereby the body burns or makes use of stored fats as energy instead of using glucose or carbohydrate. This process usually leads to the release of Ketones in the body. Ketones are the by-products of the Ketosis process. Ketones are little carbon fragments (fuel) built up by the breakdown of stored fats. But it is important to note that a high level of ketones can be poisonous to the body. And this can lead to what is called Ketoacidosis.

The main aim of the keto diet is to burn or shed unwanted fat by relying more on fat for energy rather than carbohydrates. When you are in a state of ketosis, you tend not to feel hungry often, which is a plus when it comes to weight loss. Weight loss usually happens as a result of losing water because there is a cut down on the intake of carbs in your diet. Your body then makes use of the carbs stored in the liver, which holds water. Cutting down carbs means that you are also cutting down sugar and simple, refined carbohydrates, which bring about a steady supply of energy. Ketogenic diet brings about some health benefits to the body. Some of these health benefits are explained below:

1. A ketogenic diet reduces your diet or hunger-stimulating hormones, thereby promoting weight loss, and it also reduces a significant proportion of fat from your abdominal cavity.
2. Triglycerides tend to drop drastically (triglycerides are fatty molecules that circulate your bloodstream).
3. It increases the level of Good (HDL) cholesterol levels.
4. It causes a decrease in blood sugar and insulin levels.
5. It assists in strengthening and protecting the brain and nerve cells, thereby preventing diseases such as Alzheimer’s disease.
6. It also helps in improving the heart’s health or condition.

It is essential always to monitor your health status when going on a high-fat diet because individual body response varies. Carbohydrates usually account for at least 50% of a typical American diet. Part of the top criticism of the keto diet is that individuals usually eat a lot of proteineous foods and low-quality fats from process foods, coupled with few fruits and vegetables.

Keto on the Perfect Diet Plan

Adopting the keto diet plan can be very discouraging and restrictive because you have to let go of a lot of foods to stay in Ketosis.

This is where The Perfect Diet carries into use. Since you will be cycling carbs back into your diet plan, you may reach ketosis only for a short period. You are meant to adopt the keto diet for about three (3) days long enough to reach the state of ketosis, and then you refill your glycogen levels back to full capacity. There are different degrees of what people consider a ketogenic diet and how an individual’s ability to go in and out of ketosis vary.

We will start the portion of the ketogenic plan with a 10%, 20%, 70% ratio of calorie intake. As you become more familiar with your ketogenic race, you will begin to shift the fat higher and decrease the intake of carbs.

For example, if you were to stick to 2000 calorie intake daily, you will distribute fat, carbs, and proteins as grouped below.

CARBOHYDRATES RELOAD ON THE PERFECT DIET PLAN

According to the American Dietetic Association, the dietary guidelines recommended are as follows:

This is considered as a moderate cheat day. It is not a new thing that foods people like to eat are higher in carbs such as pizza and ice cream. Since most days of the week tend to be lower in carbs intake, this day, carbohydrates are increased to refill our glycogen levels. As there is a decrease in the level of glycogen in the muscle cells, the muscles become low in energy and lose their full appearance. When the supply of stored glycogen in the muscles is depleted, they become hungry for a refill. This is why it is very vital to feed the muscles with enough carbs to stimulate glycogen synthesis.

The process of restricting intake of carbs for several days in a week, and then following it up with a “carb loading” referred to as CHEAT DAY.  The muscles have been deprived of glycogen, so therefore, on the cheat day, they are ready to hold lots of glycogen. Since there are days whereby you cut on the intake of sugar, it is essential to have a cheat day that will give you pleasure or a reward. This process makes it easier and sustainable to stick to your diet plan.

CARBOHYDRATES

Carbohydrates are organic compounds such as sugar, starch, and cellulose, which are present in living tissues and food. Carbohydrate is very vital in nutrition because it is the primary source of energy in the body.

Carbohydrates are grouped in three (3) main types. They include:

1. Monosaccharide
2. Disaccharides
3. Polysaccharides

Monosaccharide

These types of carbohydrates are referred to as Simple Sugars. They are made up of just one sugar. These sugars are being broken down by the body and are the building blocks for complex carbohydrates. Examples are blood sugar and glucose.

Disaccharides

These are two monosaccharides that are chemically linked together. Examples are lactose, maltose, and sucrose.

Polysaccharides

They are referred to as complex carbohydrates. They are known to be more nutritious than simple carbohydrates. They are chains of two or more monosaccharides. Polysaccharides are rich in vitamins, minerals, and also fiber. An example of polysaccharides is glycogen, which is being stored in the liver and muscles in the body. More examples of polysaccharides are fruits, vegetables, wholemeal pasta etc.

Differences between monosaccharides, disaccharides, and polysaccharides.

1. Monosaccharides and Disaccharides are simple carbohydrates, while Polysaccharides are complex carbohydrates.
2. Monosaccharides and Disaccharides are simple sugars, and they consist of one or two molecules, while Polysaccharides are complex Sugars, and they contain long chains of sugar molecules.
3. Monosaccharides and Disaccharides provide a rapid source of energy, but usually, the consumer might feel hungry quickly, while Polysaccharides tend to fill you up for a more extended period.

Carbohydrates are furthermore classified into the High-GI Carbs and Low-GI Carbs.

• High-GI Carbs

They are known to enter the bloodstream and raise the blood sugar level quickly. Examples are glucose(candy, cookies, ice cream).

• Low-GI Carbs

They are known to gently enter into the bloodstream with a slower and gentler effect on the blood sugar levels. Examples include brown rice, fruits, vegetables, whole grain bread, e.t.c).

Health Benefits of Low-GI Carbs.

1. Low-GI Carbs promote weight loss.
2. They control the high risk of diabetes and blood sugar.
3. It brings about a healthier blood cholesterol level.
4. It reduces the risk of heart diseases or conditions.
5. It enhances physical endurance.
6. Intake of Low-GI Carbs results in better appetite control.

It is advised to take more of Low-GI Carbs because High-GI Carbs release their energy rapidly, thereby resulting in a sharp rise in the blood sugar levels only to be followed by an equally sharp crash. And this leaves the body sluggish and inactive. It is also advisable to increase the intake of Low-GI Carbs because they assist in keeping the blood sugar levels even, which enables us to maintain a consistent energy level.

According to the American Dietetic Association, the recommendation for macronutrient ratio on a 2000 calorie usage daily is explained below.

Calories

Some scientists defined calorie as a unit of energy or heat gotten from different sources such as coal or gas. However, in terms of nutrition, calories are derived from various sources such as fats, proteins, and carbs. Calories are essential in the body to enable you to live and function. The amount of calories used up daily by an individual depends on the individual’s activity level and resting metabolic rate.

The National Institute of Health (NIH) General Guidelines of Calorie requirements for various ages and activity levels are as follows:

1. A middle-aged, moderately active female should consume 2000 calories daily.
2. A middle-aged, moderately active male should consume between 2400 to 2600 calories daily.

If an individual takes in more calories than they burn daily, they tend to gain weight. But if an individual burns calories that they take in, they tend to lose weight. This is purely and simply Thermodynamics (i.e., calories in and calories out). According to CDC, if you are maintaining your weight, you are said to be experiencing a caloric balance, meaning every day, you are consuming roughly the same amount of calories that you burn. But if you are in a state of caloric excess, it means that you are taking in more calories than you burn daily, thus, leading to weight gain. Also, if you are said to be in a state of caloric deficit, then you are using up much more more calories than you consume daily, and this usually results in loss of weight.

You lose weight when you are on a calorie deficit. But it is important to note that even though it feels good to be on a caloric deficit because you are losing weight, it is essential to consume enough calories to enable your body to function well and stay healthy. Chronic under-eating, i.e., consuming 1000 or fewer calories daily, can lower your resting metabolic rate. Counting and cutting down of calories can be a practical approach to weight loss.

Having said this, there are various other ways of losing weight for individuals who can count calories. If you want to lose weight, but you do not want to count your calorie intake daily, then don’t! Just follow the guidelines outlined in this book.

Please take note of this.

(Note that your weight is required) (150 Ibs IS used in this scenario)

1. If you want to gain weight, multiply your current weight in Ibs by 16.

For example 150Ibs x 16 = 2400 calories.

2. If you want your weight to stay the same, you multiply your weight by 14. Like this, 150Ibs x 14 = 2100 calories.

3. If you want to lose weight, you multiply your current weight by 11.

For example, 150Ibs x 11 = 1650 calories.

Please always endeavor to consult a Doctor before changing your food intake.

Take a look at this Illustration below.

• Squeeze your fist and place it below your chest and slightly shift it to your left. That is precisely where your stomach is located. Your stomach usually increases and expands in size to accumulate food ingested but shrinks back to its average size after digestion. Picture blowing a balloon, then release the air to make it shrink back to its average size. This illustration is trying to show you the amount of food that you are expected to eat at a time. It means that all the food that you should eat are meant to fit into your fist, excluding green vegetables, which could be ingested in unlimited quantities. But any other food such as beans, nuts, bread, legumes, etc. must fit into your cupped fists. Adopt this method, and you won’t go wrong.

MICRONUTRIENTS

Just as macronutrients deal with fats, carbs, and proteins, Micronutrients deal mainly with Vitamins and Minerals. The body requires small amounts of micronutrients compared to Macronutrients. Hence, the reason for the name “micro,” which means little or small.

Micronutrients are categorized into four main types. They are:

1. Water-soluble vitamins.
2. Fat-soluble vitamins
4. Trace minerals.

Water-soluble Vitamins

These types of micronutrients are soluble in water, i.e., they dissolve in water and are not stored in the body. They are usually flushed out through urine when consumed excessively. It is also essential to replenish them regularly as they are needed to produce energy, prevent cell damage from metabolic stress, and to create red blood cells. Examples of water-soluble vitamins include whole grains, lean meat, fish, citrus fruits, eggs, milk, bell peppers, Brussels sprouts, etc.

Fat-soluble vitamins

This type of micronutrient does not dissolve in water instead in fats. They are being stored in the liver and fatty tissue for future usage. They improve eyesight and organ function; they promote proper immune function and bone growth, they support the clotting of blood, and they act as an antioxidant to fight against inflammation. Examples of fat-soluble vitamins include Vitamin A, D, E, and K. Sources of these Vitamins include soybeans, almonds, milk, sweet potatoes, fish oil, etc.

Macrominerals

Macrominerals are another type of micronutrient which is required in large amounts to perform some certain roles in the body which includes, maintaining muscle and bone strength and controlling the pressure of blood. Sources of macro minerals include milk products, fish, lentils, black beans, leafy greens, bananas, etc.

Trace minerals

Macro-minerals are usually needed in high amounts in the body but this is not so in the case of trace minerals. The trace minerals are needed in little quantities. Some of the functions are they help with feeding oxygen to muscles, supporting nervous system function, healing wounds, and defending cells against damage from stress. The trace minerals include iron, manganese, copper, zinc, fluoride, iodine, and selenium. Sources of trace minerals include Oysters, spinach, pecans, peanuts, yogurt, ham, crab, seaweed, cashews, and water.

Nutrient-Dense Foods

These are foods that rich in nutrients but relatively contain a low amount of calories. A perfect and typical example of a nutrient-dense food is Vegetables.

Vegetables

Vegetables are plants whose parts are consumed by animals or humans. Parts such as the fruit, seeds, roots, tubers, bulbs, stems, leaves, or flower parts are used as food.  Vegetables are relatively low in fat but have high fiber and water content. This is a bonus for individuals trying to lose weight because vegetables tend to make you enjoy and be well satisfied.  During the weight loss journey, when you eat lots of vegetables, you tend to feel less hungry.

Fibrous Carbohydrates: Fibrous carbohydrates are complex carbs rich in fiber. Their digestion process is takes much more time compared to simple carbs and are lower on the Glycemic index in comparison to simple carbs. Foods that are lower on the Glycemic index have less impact on glucose levels in the bloodstream compared to food that is higher on the Glycemic index. They play essential roles in keeping the digestive system functioning well. As a general guideline, search more for green vegetables (broccoli, spinach, lettuce) as opposed to vegetables.

Supplements

Supplements are usually taken to provide nutrients that are not consumed in sufficient quantities. Nutrients that you cannot get through food are gotten from supplements. When we restrict our calories intake inherently, we restrict our nutrients. Not a single food has all the nutrients required by the body, so it is more beneficial to get all your nutrients through different whole foods, for example, you cannot depend solely on eating broccoli and chicken and expect to get all the nutrients required by the body. You might look beautiful and healthy on the outside, but internally you are not getting enough nutrients requirements.

Supplements are nutritional backups you are lacking in or neglecting. Some supplement products are highly recommended if you want to promote your health and general well being. These include:

BCAAS

They are building blocks of protein, like the amino acids. They assist in preserving muscle glycogen stores that fuel your muscles and reduce the breakdown of protein during workouts.  This type of supplement is essential because the body cannot produce them on its own; instead, they are got from foods or supplements. These essential amino acids are leucine, isoleucine, and valine.

MULTIVITAMINS

On common grounds, when you eat correctly, you are meant to get every nutrient that your body requires. However, the function of the multivitamins is to ensure that your body achieves the minimum recommended daily allowance (RDA) of dietary minerals, vitamins, and other nutritional elements.

PROBIOTIC

It is a type of supplement that supports the digestive and immune systems. This supplement aid full absorption of nutrients in the body, ensuring that your body gets the full nutritional benefits of food eaten daily.

FISH OIL

The fish oil supplement has anti-inflammatory properties, and they are known to reduce inflammation in the body. They improve cardiovascular health and are essential in terms of mood support.

DIGESTIVE ENZYMES

This enzymes aid the process of food digestion in the body.

CALCIUM MAGNESIUM ZINC

The function of the calcium magnesium zinc supplement is that they support the nervous system. They are also vital as they assist in promoting heart and bone health. They also help in relaxing the muscles of the body.

VITAMIN C

Vitamin C is a potent antioxidant whose role is to boost the body’s blood antioxidant levels. It is also called Ascorbic Acid. It is required for proper growth, development, and body repairs. It has a lot of body functions such as the formation of collagen, absorption of iron, healing of wounds, maintaining the cartilage, bones, and teeth. Vitamin c is very useful in the body because it has the ability to protect the body from immune system deficiencies. It also includes protection against prenatal health issues, eye conditions, stroke, and wrinkling of the skin.

GLUCOSAMINE/CHONDROITIN

Glucosamine or Chondroitin supplements help treat different kinds of bone and joint conditions.

VITAMIN D3

Otherwise called Sunshine Vitamins. It is an essential vitamin that is taken as a supplement to improve overall health. It is being produced naturally when the skin is exposed to sunlight and can also be gotten from some foods. It is transformed into a hormone in the body and circulates the bloodstream. The most vital role of vitamin D3 is that it assists in the absorption of calcium and phosphorus in the body. Other functions of the vitamin D3 supplements is that it strengthens the teeth and bone mass and is a very vital supplement for the development and growth of the bones. Almost 99% of vitamin D3 is required for regulating the calcium present in the body. The rest is for strengthening the immune system and also to maintain muscle strength. Apart from the sunlight, other sources of vitamin D3 include salmon, mackerel, breakfast cereals, sunvit-D3.

These supplements outlined and explained above are highly recommended. However, they don’t bring 100% results, but they positively contribute to adherence and usually make dieting much simpler.

PROTEINS

Proteins primarily composed of amino acids, which are organic compounds. They are the building blocks of protein, and proteins are said to be the building blocks of the muscles in the body. These organic compounds consist of carbon, hydrogen, oxygen, nitrogen, and sulfur. They are present in the whole body (in the muscles, bone, skin, and hair). Proteins are made up of enzymes that power a lot of chemical reactions and hemoglobin, which is responsible for transporting oxygen in the bloodstream. Broken down protein assists in fueling the muscle mass, which assists in metabolism. The body can produce amino acids, but if it is not able to, amino acids can be gotten from food.

Essential amino acids: Body cannot produce them on its own. They are nine (9) in number.

Complete proteins: Complete proteineous foods are foods that contain all the essential amino acids. They include meat, dairy products, quinoa, chia seeds, and soy. Plant-based proteins are not usually complete proteins, i.e., they contain small amounts of protein. Plant-based proteins include beans, grains, legumes, and vegetables. However, incomplete proteins can be combined to make it complete. For example, beans and rice, peanut butter and whole-grain bread, macaroni, and cheese. This combination above makes up complete proteins. As a vegetarian, you can eat a lot of complete proteins as long as you eat a variety of foods. You can also supplement your daily diet routine with protein shakes because they easily get absorbed and are convenient to take.

Essential Amino Acids (EAA)

Amino acids builds up the protein levels in the body compared to nonessential amino acids which can be produced in the body. Essential amino acids are not usually obtained from the body rather from the foods you eat. Not only do they build up the protein levels but they also synthesize the hormones and neurotransmitters, prevent the breakdown of body muscles and the lean body mass especially in older people and athletes. Essential amino acids are sourced from foods such as meat and eggs.

Amino acids are very useful on the intermittent fasting days. During the intermittent fasting, you don’t eat throughout the day till evening when you break your fast. During the hours of fasting you need to supply your body with essential amino acids for energy in other for your body not to rely on the muscles to break down proteins.

Essential amino acids (EAAs) are necessary because they provide the body with energy during the intermittent fasting period. It also makes you more hydrated as you are prone to drink water more. And we all know the usefulness of water in the body. This brings us to a discussion on WATER.

WATER

Water is one of the basic elements of life. It is a colorless, tasteless, and odorless liquid at room temperature. Water is very vital because it is a basic requirement for living beings to survive. It also occupies about 60% of the human body. Sources of water include rain water, well water, stream, spring water, oceans, rivers etc. However, foods rich in water are basically fruits such as oranges, cucumber, tomatoes, broccoli, Brussels sprouts, apples etc.

Functions of Water

As a basic requirement for life, water has quite a lot of functions in keeping the body running. The functions include:

1. Water is useful to the body in terms of producing saliva. The more water you take the more saliva the body is likely to produce.
2. Water assists in the regulation and maintenance of the body temperature. When you sweat, it keeps the body cool. But it is important to note that as you sweat, your body needs to keep being hydrated and constantly replaced hence, the need for more water intake.
3. It aids maximum physical performance.
4. It assists in absorbing nutrients required by the body.
5. It also assists in the smooth circulation of nutrients such as carbohydrates and proteins.
6. Every cell in the body requires water for its proper functioning.
7. Water also assists in the lubrication and protection of the joints, spinal cord and body tissues.
8. Water acts as a tranquilizer to the brain, spinal cord or fetus protecting them from shock.

Other functions of water in the body include loss of body weight, prevention of diseases and illnesses, prevention of dehydration.

It is necessary and very important to drink a lot of water daily so as to keep your body well hydrated. However, water should be taken especially on the low-carb days to avoid dehydration of the body cells. As the carbohydrates molecule formula implies (C6 H12 O6), water is lost for every carbohydrate we use up during our food diet routines. Quite a lot of factors can cause dehydration, one of which includes intake of alcohol.

What is Alcohol ?

When alcohol is ingested, it is converted into fatty acids. Alcohol is very high in calories (about 7 calories per gram). Alcohol otherwise called Simple Sugar can raise the insulin level of the body when absorbed into the bloodstream. However, intake of alcohol can lead to a pause in some functions of the body such as transportation of nutrients to different cells, production of amino acids. Why does this happen? This happens because the body has to first respond to the alcohol. Alcohol is considered a poison to the body because when ingested, it alters the normal functioning of the body. If you must drink alcohol, it is advised to take it moderately preferably on a high-carb or fast day.

Let’s discuss on artificial sweetners.

What are Artificial Sweeteners ?

Artificial sweeteners are alternative substances that diabetic patients or people who have high sugar levels or conditions use to sweeten their food, drinks or beverages instead of using the refined sugar. They usually contain very little calories or no calories at all. However, the mistake people make is that they think substituting refined sugars for artificial sweeteners is absolutely healthy for the body. This is a wrong mindset as artificial sweeteners have their harmful physical effects in the body. Some of this effects include causing headaches and frequent gastrointestinal discomforts.

There are Five (5) FDA approved artificial sweeteners which are:

• Saccharine
• Acesulfame
• Aspartame
• Neotame
• Sucralose

Stevia however, is a natural sweetener unlike the others. But it is very low in calorie. When you use artificial sweeteners in your meals or drinks, you are likely to replace the lost calories through various other ways and in doing this, you can spike up weight gain. Artificial sweeteners are way more powerful than refined sugar in terms of upgrading the taste of foods or drinks. When you frequently take artificial sweeteners, it will get to a point that naturally sweet foods or fruits will no longer be appealing or tasty in your mouth. What happened was that the constant intake of artificial sweeteners over stimulated the body’s sugar receptors, thereby making naturally tasty foods to be less delicious.

If you must use sweeteners, it is strongly advised to take Stevia. Why ? Because it is far more sweeter than sugar and it is relatively safe to ingest. Stevia sweeteners have slow sweetening properties but they are long lasting.