Lifestyle for Healthy Feet

Tag: weight-loss

  • Does the Ketogenic Diet Affect Foot Health? Facts and Myths

    The ketogenic (keto) diet has gained immense popularity for its potential benefits in weight loss, managing diabetes, and improving overall health. However, its impact on specific aspects of health, such as foot health, is often overlooked. Can a low-carb, high-fat diet like keto influence the condition of your feet? Let’s separate the facts from the myths.

    Understanding the Ketogenic Diet

    The keto diet emphasizes a significant reduction in carbohydrates, replacing them with fats to induce a state of ketosis. In ketosis, the body burns fat for energy instead of glucose. This shift in metabolism has been linked to several health benefits, but how does it relate to your feet?

    Fact: Keto Can Improve Circulation

    Poor circulation is a common cause of foot problems, especially in individuals with diabetes. By stabilizing blood sugar levels and reducing insulin resistance, the keto diet can improve overall blood flow, which may benefit foot health by:

    • Enhancing tissue repair and healing.
    • Reducing the risk of diabetic neuropathy (nerve damage in the feet).
    • Preventing swelling and inflammation.

    Myth: Keto Causes Nutritional Deficiencies Harmful to Feet

    Critics often claim that the restrictive nature of the keto diet can lead to deficiencies in essential nutrients necessary for foot health, such as calcium, magnesium, and vitamin D. However, with proper planning, a ketogenic diet can include:

    • Leafy greens for magnesium and vitamin K.
    • Fatty fish for vitamin D and omega-3 fatty acids.
    • Nuts and seeds for essential minerals.

    A well-balanced keto diet ensures you get the nutrients your body including your feet needs.

    Fact: Keto May Reduce Inflammation

    Chronic inflammation contributes to several foot problems, including plantar fasciitis and arthritis. The anti-inflammatory effects of a keto diet, due to its reduction in sugar and processed foods, can:

    • Alleviate joint pain in the feet.
    • Reduce swelling caused by conditions like gout.

    Myth: Keto Causes Gout in Feet

    Gout, a painful condition caused by a buildup of uric acid crystals in the joints (often in the big toe), is sometimes mistakenly associated with the keto diet. While it’s true that ketones and uric acid share excretion pathways, studies show that long-term adherence to a ketogenic diet can lower uric acid levels after an initial adjustment period.

    Fact: Keto Can Support Skin Health

    Dry, cracked skin on the feet can be a sign of poor hydration or nutrient deficiencies. The high-fat nature of the keto diet supports skin health by:

    • Providing essential fatty acids that improve skin elasticity and hydration.
    • Promoting collagen production with adequate protein intake.

    Myth: Keto Leads to Dehydration and Foot Cramps

    It’s true that ketosis can increase water and electrolyte loss, potentially leading to dehydration and muscle cramps, including in the feet. However, these issues are easily preventable by:

    • Drinking plenty of water daily.
    • Supplementing with electrolytes like sodium, potassium, and magnesium.
    • Incorporating keto-friendly foods rich in these minerals, such as avocados and nuts.

    Practical Tips for Keto and Foot Health

    To maximize the benefits of the ketogenic diet while protecting your foot health:

    1. Stay Hydrated: Drink at least 2-3 liters of water daily to prevent dehydration.
    2. Focus on Nutrient-Dense Foods: Include a variety of vegetables, nuts, seeds, and fatty fish to meet your vitamin and mineral needs.
    3. Monitor Your Feet: Regularly check for any signs of dryness, swelling, or unusual pain, especially if you have diabetes.
    4. Consult a Specialist: If you experience persistent foot problems, consider seeing a foot health practitioner or nutritionist to ensure your diet supports your overall health.

    Final Thoughts on Keto and Foot Health

    The ketogenic diet can positively impact foot health by improving circulation, reducing inflammation, and supporting skin integrity. While some myths suggest potential risks, most issues, such as dehydration and nutrient imbalances, are easily preventable with proper dietary planning. Like any diet, keto is most effective when tailored to your individual needs. By combining a well-structured keto plan with regular foot care, you can support both your overall well-being and the health of your feet.

  • The Role of Food and Pharmaceutical Lobbying in Shaping Dietary Recommendations

    One of the key factors behind the establishment of flawed dietary guidelines has been the influence of powerful lobbying groups both in the food and pharmaceutical industries. Operating behind the scenes, these organizations have played a significant role in promoting narratives that benefit their profits, often at the expense of public health. Let’s delve into how these industries have shaped the way we think about food and health.

    1. The Food Lobby: Sugar, Trans Fats, and Cheap Carbohydrates

    The Sugar Cover-Up

    In the 1960s, the sugar industry actively funded research to downplay the link between sugar consumption and heart disease. Instead, they shifted the blame onto saturated fats. Documents released in recent years revealed how the Sugar Research Foundation (now the Sugar Association) paid scientists to publish findings that misled the public. For decades, sugar was omitted as a risk factor in dietary recommendations, contributing to the rise of obesity and type 2 diabetes.

    The Low-Fat Craze

    The food industry capitalized on the demonization of fats by creating a wave of “low-fat” products. While marketed as healthier alternatives, these products were often loaded with added sugars and artificial ingredients to enhance flavor. This shift not only misled consumers but also contributed to a diet overly reliant on refined carbohydrates, with harmful effects on metabolic health.

    Trans Fats: A “Healthy” Alternative

    Margarine and other products high in trans fats were aggressively promoted as healthier alternatives to butter. For decades, these products dominated the market, even though research eventually revealed that trans fats are significantly more harmful to heart health than saturated fats. Despite mounting evidence, the food industry resisted regulatory changes for years, prioritizing profits over public health.

    2. The Pharmaceutical Industry: Treating Symptoms, Not Causes

    Chronic Diseases as a Business Model

    The pharmaceutical industry thrives on treating chronic conditions like type 2 diabetes, hypertension, and heart disease many of which are preventable through diet and lifestyle changes. Medications such as insulin, statins, and blood pressure drugs generate billions in revenue annually. For these companies, promoting lifestyle interventions or dietary changes that could prevent or even reverse these conditions is often seen as less profitable.

    For instance, low-carbohydrate diets have shown promise in improving glycemic control and even achieving remission in type 2 diabetes. However, such approaches receive far less funding and attention compared to pharmaceutical treatments, leaving many patients unaware of dietary alternatives.

    Funding Biased Research

    Pharmaceutical companies frequently fund studies that support their products. While this is not inherently unethical, it raises questions about the impartiality of the research. Studies on lifestyle changes or dietary interventions are often underfunded, as they lack the backing of industries that would financially benefit from their findings.

    3. Controlling the Narrative: Media and Marketing

    Both the food and pharmaceutical industries have heavily invested in shaping public perception through advertising, media campaigns, and sponsorships. From commercials promoting sugary cereals as “part of a balanced breakfast” to ads encouraging reliance on medications, these narratives are designed to maintain consumer dependence on processed foods and pharmaceuticals. Meanwhile, efforts to promote whole foods and natural health solutions are often overshadowed or dismissed as fringe.

    4. The Impact on Society

    The result of these lobbying efforts has been catastrophic for public health. By encouraging diets rich in processed foods and fostering reliance on medications rather than prevention, these industries have contributed to an epidemic of chronic diseases. Obesity, type 2 diabetes, and heart disease are now among the leading causes of death worldwide, with immense social and economic costs.

    5. What Can We Do?

    • Educate Yourself: Read labels, research ingredients, and stay informed about the latest scientific findings.
    • Choose Whole Foods: Opt for natural, unprocessed foods like vegetables, meats, and healthy fats.
    • Support Independent Research: Advocate for studies that prioritize health over profit.
    • Be Critical: Question marketing claims and consider who benefits from the narrative being presented.

    A Call for Change

    The influence of food and pharmaceutical lobbies on dietary guidelines underscores the need for greater transparency and accountability. While these industries prioritize profits, we must prioritize our health by making informed, independent choices. By understanding the forces at play, we can break free from the cycle of misinformation and reclaim control over our well-being.

    What do you think about the role of lobbying in shaping our health? Share your thoughts in the comments and join the discussion!

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  • 5 Hidden Products That Destroy Your Health

    Every day, we are bombarded with labels like “fit,” “light,” or “healthy choice” on food packaging. Unfortunately, many of these products hide ingredients that can sabotage your health and weight loss efforts. Here are 5 products that are often considered healthy but, in reality, may seriously harm your efforts to maintain a good figure and metabolic health.

    1. “Fit” Rice Cakes

    Rice or corn cakes are often chosen as low-calorie snacks. However, despite being light, they have a high glycemic index, which means they quickly raise blood sugar and, in turn, insulin levels. High insulin levels promote fat storage and block fat burning. Even worse, many rice cakes contain sunflower oil or other vegetable oils, which can further contribute to inflammation and insulin resistance.

    2. “Fit” Energy Bars for Athletes

    Although advertised as perfect for pre- or post-workout snacks, most energy bars are packed with simple sugars, high-fructose corn syrup, and vegetable oils that spike insulin levels. Even “protein” versions often contain hidden sweeteners that disrupt blood sugar balance. The result? No training results and a persistent feeling of fatigue.

    3. Low-Fat and Fruit Yogurts

    Low-fat products have gained popularity as a “healthier” choice, but the reality is quite different. Fat is often replaced with sugar, modified starch, and artificial sweeteners that cause insulin spikes. Fruit yogurts are essentially sugar bombs with little to do with natural yogurt. Opt for full-fat, unsweetened yogurts and add fresh fruit yourself.

    4. Breakfast Cereals, Even Whole-Grain

    Breakfast cereals such as oatmeal, cornflakes, or barley flakes are often promoted as the perfect way to start the day. Unfortunately, most of them are highly processed, and added sugars or honey only worsen the situation. Even whole-grain versions can quickly raise blood sugar levels, leading to higher insulin levels and difficulties with weight loss. Instead, choose natural, unprocessed options like plain rolled oats.

    5. Products with Vegetable Oils That Disrupt Metabolism

    Sunflower, rapeseed, soybean, and corn oils are common ingredients in many products labeled as “healthy.” These oils are rich in omega-6 fatty acids, which, in excess, promote inflammation and can lead to insulin resistance. They keep insulin levels high, making fat burning impossible regardless of calorie restrictions or exercise.

    Why Is High Insulin a Problem?

    Insulin is a hormone responsible for storing energy in the body. When insulin levels are too high, fat is stored instead of being burned. High insulin makes effective weight loss impossible, even if you cut calories and increase physical activity. Therefore, your diet and lifestyle should focus on stabilizing blood sugar and insulin levels, not just counting calories.

    Although many products seem healthy, their ingredients often hide traps that harm your metabolic health. To truly take care of your health, read labels, avoid processed products, and choose those that help maintain stable blood sugar levels. Remember, the key to success is not just calorie reduction but understanding how your diet affects your hormones, including insulin.

    Want to learn more about a healthy lifestyle? Visit Lifestyle for Healthy Feet regularly to discover proven tips and advice!

  • Fruits and Vegetables in a Low-Carb Diet – What to Choose and What to Avoid?

    A low-carb diet focuses on reducing carbohydrate intake, which requires careful selection of foods with low sugar and carbohydrate content. Which fruits and vegetables should you include in your diet, and which are better to avoid? Let’s explore this in detail.

    Vegetables in a Low-Carb Diet

    Vegetables are the foundation of a low-carb diet, providing essential vitamins, minerals, and fiber. However, not all vegetables are suitable. Let’s focus on the ones that fit best into a low-carb lifestyle.

    The Best Low-Carb Vegetables

    1. Leafy Greens
      • Spinach, kale, arugula, and romaine lettuce – minimal carbs and rich in vitamins.
      • Net carbs per 100 g: 1-2 g.
    2. Cruciferous Vegetables
      • Broccoli, cauliflower, Brussels sprouts, and cabbage – high in fiber and antioxidants.
      • Net carbs per 100 g: 3-4 g.
    3. Low-Starch Vegetables
      • Zucchini, cucumber, and eggplant – versatile in cooking, perfect for salads, casseroles, or as pasta substitutes.
      • Net carbs per 100 g: 3-5 g.
    4. Peppers
      • Green peppers are the lowest in carbs (3-4 g net carbs per 100 g) and the best choice for a low-carb diet. Red and yellow bell peppers are sweeter and contain slightly more carbs (6-7 g net carbs per 100 g) but can still be enjoyed in moderation.
    5. Tomatoes
      • Fresh tomatoes have about 2-3 g net carbs per 100 g, making them an excellent addition to salads and main dishes. However, tomato products like concentrates contain more sugar (10-12 g net carbs per 100 g) and should be consumed sparingly.
    6. Avocado
      • Technically a fruit, but a perfect match for vegetables in a low-carb diet due to its high healthy fat content and minimal sugar.
      • Net carbs per 100 g: 1.8 g.

    Vegetables to Limit

    • Potatoes, sweet potatoes, and corn – high in starch and carbohydrates.
    • Net carbs per 100 g: 15-20 g.

    Fruits in a Low-Carb Diet

    Fruits can be more challenging in a low-carb diet because they contain natural sugars. Choose those with a low glycemic index and limited carbohydrate content.

    The Best Low-Carb Fruits

    1. Berries
      • Raspberries, blackberries, blueberries, and strawberries – low in sugar, high in fiber and antioxidants.
      • Net carbs per 100 g: 5-7 g.
    2. Citrus Fruits: Oranges, Lemons, Limes
      • Oranges: Can be eaten in moderation as they contain about 9-11 g net carbs per 100 g. They are rich in vitamin C, potassium, and flavonoids that support heart health and the immune system.
      • Lemons and limes: Much lower in carbs (2-3 g net carbs per 100 g) and ideal for adding flavor to water, tea, or dishes.
      • Are oranges good for low-carb diets?
      • Yes, but in moderation:
      • Oranges can be good for low-carb diets if you eat them in small portions and count their carbs towards your daily limit (usually 20-50g net carbs).
      • Things to avoid:
      • If you are following a more restrictive version of low-carb, such as a ketogenic diet (20-30g net carbs per day), oranges and tangerines can quickly hit your daily carb limit.
    3. Melons and Watermelon
      • Their high water content makes them a good choice in small amounts.
      • Net carbs per 100 g: 7-8 g.

    Fruits to Limit

    • Bananas, grapes, and mangoes – high in sugar.
    • Net carbs per 100 g: 15-20 g.

    Practical Tips

    1. Choose Variety
      • A colorful plate ensures a rich supply of vitamins and minerals.
    2. Control Portions
      • Even low-carb fruits and vegetables can add up in carbohydrates if eaten in large quantities.
    3. Focus on Seasonality
      • Fresh, seasonal fruits and vegetables are more nutritious than those available year-round.

    Low-Carb Meal Ideas with Fruits and Vegetables

    • Greek Salad: Cucumber, tomato, green bell pepper, olives, and feta, drizzled with olive oil.
    • Avocado Pesto: Blended avocado with basil, olive oil, and walnuts – perfect as a sauce for grilled vegetables.
    • Citrus-Berry Smoothie: Raspberries, orange juice, lime juice, and a splash of coconut milk.
    • Stuffed Bell Peppers: Green bell peppers filled with ground meat and spices, baked with cheese.

    A low-carb diet doesn’t mean giving up fruits and vegetables – it’s about making smart choices. Leafy greens, broccoli, avocado, green bell peppers, and fresh tomatoes are excellent staples. Oranges, while containing more sugars, can be included in moderation, adding a boost of vitamin C and other nutrients.

    Want more inspiration for healthy eating? Visit my blog www.lifestyleforhealthyfeet.co.uk and discover more practical tips on a low-carb diet and foot health care! 😊

  • Position of the European Association for the Study of Obesity (EASO): The Role of Nutritional Therapy in the Treatment of Overweight, Obesity, and Cancer

    The latest research published by the European Association for the Study of Obesity (EASO) sheds new light on the role of nutritional therapy in treating individuals with overweight, obesity, and cancer. In its statement published in Obesity Facts, EASO presents scientific evidence supporting the benefits of tailored dietary strategies for these groups of patients.

    Why is the topic of overweight and obesity crucial in cancer treatment?

    EASO emphasizes that obesity is one of the most significant risk factors for developing cancer. Excess fat tissue is associated with a higher risk of developing:

    • Breast cancer,
    • Colorectal cancer,
    • Esophageal cancer,
    • Pancreatic cancer,
    • Liver cancer, among others.

    According to studies, excess fat tissue contributes to approximately a 17% increase in cancer-specific mortality. Moreover, obesity can affect the effectiveness of cancer therapies, hindering their proper execution and increasing the risk of side effects.

    Nutritional therapy as support in the treatment of cancer and obesity

    EASO’s position highlights that nutritional therapy (Medical Nutrition Therapy, MNT) plays a key role in improving the health of patients with overweight and obesity suffering from cancer. Properly tailored diets can:

    1. Help reduce body weight, which, in turn, improves cancer treatment outcomes.
    2. Correct micronutrient deficiencies, supporting the overall health of the body.
    3. Reduce inflammation, which is a key mechanism in cancer development.

    Which diets does EASO recommend?

    In its position statement, EASO points to three main dietary approaches that can be effective for these groups of patients:

    1. Mediterranean Diet (MedDiet):
      • Rich in vegetables, olive oil, fish, and nuts.
      • Supports heart health and reduces inflammation.
    2. Ketogenic Diet (KD):
      • Characterized by high fat content and low carbohydrate intake.
      • May support glycemic control and limit energy availability for cancer cells.
    3. Intermittent Fasting (IF):
      • Involves periodic calorie restriction, e.g., in a 16:8 pattern.
      • Can improve insulin sensitivity and aid in weight reduction.

    What are the key findings of the research?

    • Nutritional therapy should be personalized and adapted to each patient’s needs.
    • Weight reduction and nutritional status control are key to improving the effectiveness of cancer therapies.
    • The diet should be coordinated with the medical team to ensure the best treatment outcomes.

    Summary

    The position of the European Association for the Study of Obesity clearly indicates that diet is not only a support but also a crucial element in treating individuals with overweight, obesity, and cancer. Nutritional therapy, based on scientific evidence such as the Mediterranean diet, ketogenic diet, or intermittent fasting, can improve treatment outcomes, reduce inflammation, and support the overall health of patients.

    For more information, you can find the full EASO statement at: karger.com.

    Let’s take care of our health by incorporating scientifically proven dietary strategies into our daily lives.

  • Eggs on a Low-Carb/Keto Diet: 3 a Day for Your Health

    The low-carb and ketogenic diets are gaining popularity for their health benefits, including weight loss support, improved glycemic control, and reduced risk of metabolic diseases. One food that fits perfectly into these dietary styles is eggs. Recent studies suggest that people on low-carb/keto diets can consume up to 3 eggs a day without health concerns—and with significant benefits to their bodies.

    What Do Studies Say?

    A literature review published in the American Journal of Clinical Nutrition (2023) indicates that consuming up to 3 eggs a day on a low-carb or ketogenic diet:

    • Does not raise LDL cholesterol (“bad” cholesterol) for most people. In fact, eggs can increase HDL cholesterol (“good” cholesterol), which protects the heart.
    • Supports glycemic control – thanks to their low glycemic index and high protein content, eggs help stabilize blood sugar levels.
    • Promotes satiety – eggs are rich in protein and fats, making them an ideal breakfast choice that keeps you full for hours.

    Why Are Eggs Perfect for a Low-Carb/Keto Diet?

    1. High Nutritional Value

    Eggs are a source of:

    • Complete protein that supports muscle repair and metabolic health.
    • Heart-healthy fats essential for the ketogenic diet.
    • Vitamin D to boost your immune system and maintain strong bones.
    • Choline for brain function and fat metabolism.

    2. Practical and Versatile

    Eggs are quick to prepare, versatile, and pair perfectly with other keto-friendly foods like avocado, butter, or low-carb vegetables.

    3. Heart Health Benefits

    Research published in Nutrients (2023) found that eggs consumed as part of a low-carb diet can improve heart health by reducing inflammatory markers and enhancing lipid profiles.

    How to Incorporate 3 Eggs a Day into a Low-Carb/Keto Diet

    • Breakfast: Omelette with avocado and cheese.
    • Lunch: Hard-boiled eggs with keto mayonnaise and vegetables.
    • Dinner: Fried eggs with clarified butter and broccoli.

    Summary

    Eggs are a true superfood for those on low-carb and keto diets. Eating up to 3 eggs a day provides essential nutrients, supports heart health, stabilizes blood sugar levels, and aids in weight loss. Recent studies debunk myths about their harm, proving they are not only safe but also incredibly beneficial for health.

    Enjoy your meals and stay healthy! 🥚💪

    Feel free to share your favorite egg recipes in the comments! 😊

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  • What is the Ketogenic Diet?

    The Ketogenic Diet – Your Path to Health and Energy

    What is the Ketogenic Diet?

    The ketogenic diet, commonly referred to as keto, is a lifestyle centered on reducing carbohydrate intake to a minimum – typically below 50 g per day, often even as low as 20 g. In return, the main source of energy becomes fats and fiber, supporting the body’s transition to a metabolic state known as ketosis. During ketosis, dietary fats and fat stores are burned to provide energy, resulting in numerous health benefits.

    Basic Principles

    The key to the ketogenic diet is focusing on the right food groups:

    What to Eat?

    • Berries – cranberries, strawberries, blueberries (in moderation).
    • Nuts and Seeds – almonds, hazelnuts, chia seeds, flaxseeds.
    • Eggs and Dairy – eggs, butter, cheeses (especially hard cheeses).
    • Green Vegetables – broccoli, spinach, lettuce, courgette.
    • Certain Red Vegetables – peppers, tomatoes (in limited quantities).
    • Oils – olive oil, coconut oil, clarified butter (ghee), avocado oil.
    • Meat and Fish – salmon, poultry, beef, seafood.

    What to Avoid?

    • Bread – loaves, rolls, croissants.
    • Pasta – both white and wholegrain varieties.
    • Milk – due to its sugar content (lactose).
    • Sweets – cakes, biscuits, candies.
    • Corn – both as kernels and processed products.
    • Legumes – beans, peas, chickpeas.
    • Rice – both white and brown.

    Ketosis – The Secret to Energy and Health

    Ketosis is a natural metabolic state where the body derives energy from fats and ketones instead of glucose. When carbohydrate intake is restricted, glycogen stores in the liver are depleted, and the body switches to more efficient fat burning.

    Benefits of the Keto Diet

    1. Reduced Hunger – Ketosis suppresses appetite, freeing you from constant cravings.
    2. Weight Loss – The keto diet promotes fat loss by regulating insulin levels.
    3. Improved Metabolic Health – It can reverse insulin resistance and type 2 diabetes.
    4. Reduced Inflammation – Ketones have anti-inflammatory effects, supporting heart and brain health.
    5. Enhanced Focus – Ketones provide stable energy for the brain, eliminating blood sugar fluctuations.

    Is the Keto Diet Right for You?

    The keto diet is safe for most people, but there are some contraindications. Individuals with liver, heart, or kidney conditions, or those taking insulin, should consult a doctor before starting.

    Side Effects During the first few days, you may experience the so-called “keto flu,” including fatigue, headaches, and dizziness. These symptoms can be alleviated by staying hydrated and supplementing electrolytes.

    How to Enter Ketosis?

    1. Limit net carbohydrates to less than 50 g per day.
    2. Try intermittent fasting (e.g., 16 hours without eating).
    3. Choose healthy fats, such as coconut oil and olive oil.
    4. Start walking regularly to support the metabolic process.
    5. Measure your blood ketone levels to track progress.

    Conclusion

    The ketogenic diet is more than just a diet – it’s a lifestyle that can transform your health. It provides steady energy, improves metabolism, supports weight loss, and helps combat chronic diseases. As you embark on your keto journey, remember to tailor the diet to your needs and listen to your body.

    Don’t wait – give it a try today and see how the ketogenic diet can enhance your life!

    Learn More About Keto

    If you’re new to the ketogenic diet or want to dive deeper into its principles and benefits, watch this beginner-friendly video:

  • My Journey to Health and Happiness

    Thank You, Joanna! My Journey to Health and Happiness

    This post is dedicated to my daughter, Joanna, who has been my greatest inspiration. It was she who told me about the low-carb and keto diet, and her words, “Mom, do something for yourself while there’s still time. Don’t wait until it’s too late,” changed my life.

    When writing about real stories, I couldn’t help but start with my own. My story isn’t extraordinary – many of you will likely see yourselves in it. Perhaps it will inspire you to make changes in your lifestyle and start living a healthy, long, and happy life.

    Today, I can proudly say: I am healthy and happy. But the road to this point wasn’t easy. Throughout my life, I tried many diets – each promising to be the “best.” I worked out tirelessly at the gym because that’s what I was told: “If you don’t exercise enough, you need to burn more calories, eat less, and push yourself harder.” It was exhausting, and the results never lasted. Every diet ended with the dreaded yo-yo effect, and my weight kept increasing.

    I reached a point where even climbing stairs was painful. I had to pull myself up using the handrail because my joints couldn’t handle the strain. Routine blood tests revealed alarming results: my liver function markers were doubled, triglycerides were at the upper limit, glucose levels were borderline high, and my uric acid was above normal. My doctor warned that if my results didn’t improve within a year, I would need to start taking medication for metabolic syndrome.

    I was terrified. Diabetes ran in my family – my grandfather lost his vision and had a leg amputated due to diabetic complications. I didn’t want the same fate.

    I started searching for knowledge and stumbled upon information about low-carb and keto diets. At first, I was skeptical and scared. Eating full-fat foods? Cooking with lard or clarified butter instead of vegetable oils? It went against everything I had been taught. But I decided to give it a try – I had nothing to lose except my health problems.

    I changed my diet for one month, full of doubts. I began eating eggs, full-fat dairy, and meats. To my surprise, after just one month, my blood test results improved significantly. Heartburn, liver pain, and bleeding gums disappeared. My triglycerides dropped, my HDL cholesterol improved, and my weight started to decrease. I felt 20 years younger, and my mind was sharper than ever.

    Gradually, I learned how to adapt my favorite dishes to fit the keto lifestyle. Instead of white flour, I used almond and coconut flour. Instead of sugar, I used erythritol. I replaced bread with homemade keto rolls, and I said goodbye to potatoes, pasta, and other high-carb foods. Was it easy? No. I was addicted to sugar, and my morning coffee without a sweet treat felt impossible. But I pushed through, one step at a time.

    Today, at 60 years old, I am healthy, full of energy, and thriving. I’m studying, working, and enjoying life. I no longer need medication, and my body thanks me every day. Most importantly, I have lost 30 kilograms. I feel lighter, not just physically but emotionally, and I’m proud of the journey I’ve taken to reclaim my health.

    If you think you’re young and have plenty of time, you’re mistaken. Yes, you have time to take care of yourself if you’re not ill yet, but you don’t have time to waste on poor eating habits or supporting industries that don’t care about your health.

    Contrary to what it may seem, this post isn’t just for older adults—it’s also for younger people. Wake up before it’s too late. Take control of your health now, while you still can.

    If my story can help even one person, it was worth sharing.

    Thank you, Joanna, for believing in me when I didn’t believe in myself.

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  • Low-Carb Diet – A Natural Way to Manage Type 2 Diabetes

    Did you know that changing your eating habits can help manage type 2 diabetes or even lead to its remission? More and more doctors and studies highlight that a low-carb diet is a great way to improve health. In this post, I’ll explain why it’s worth considering!

    What is a low-carb diet?

    A low-carb diet focuses on reducing carbohydrate intake, such as sugar, bread, pasta, or potatoes. Instead, it emphasizes eating protein, healthy fats, and low-carb vegetables. This helps stabilize blood sugar levels and promotes fat burning.

    How does it work in practice?

    Studies in the UK have shown that patients with type 2 diabetes who adopted a low-carb diet:

    • Lost an average of 10 kg (22 lbs) within a few months.
    • Improved their blood sugar levels without the need for additional medication.
    • Many even achieved full remission of their diabetes!

    An inspiring example – Dr. David Unwin

    Dr. David Unwin, a family doctor from the UK, has been helping his patients manage type 2 diabetes with a low-carb diet for years. Thanks to his approach, many patients have reduced or stopped taking medications and are enjoying better health. Dr. Unwin proves that this diet is not just a trendy fad but a real solution for people struggling with diabetes.

    Does the NHS recommend this?

    Yes! The National Health Service (NHS) in the UK increasingly recognizes the benefits of lifestyle changes. A low-carb diet is one of the approaches that helps patients manage diabetes and improve their quality of life – without high costs or complicated treatments.

    How to get started?

    If you’d like to try a low-carb diet, here are a few simple tips:

    1. Replace sugar and white bread with vegetables, protein, and healthy fats (e.g., avocado, eggs, nuts).
    2. Avoid sugary drinks and fast food.
    3. Always consult dietary changes with your doctor or a dietitian, especially if you have diabetes.

    Summary

    A low-carb diet is a simple and natural way to improve your health. If you’re dealing with diabetes or want to take care of your weight, this approach is worth trying. Remember, every step towards a healthier lifestyle is a step in the right direction!

    Follow my blog to learn more about healthy eating and taking care of your health. If you have any questions, I’m happy to help!

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  • Keto Diet: A Path to Better Health and Metabolic Wellness

    In today’s world, we face an increasing prevalence of metabolic diseases such as insulin resistance, type 2 diabetes, fatty liver disease, and gout. However, the right diet can significantly improve our health and help prevent many serious conditions. The ketogenic diet (keto) is a scientifically proven lifestyle that not only aids in weight loss but also brings numerous benefits to metabolic health.

    Why Consider the Ketogenic Diet?

    1. Combating Metabolic Diseases
      The keto diet, based on low carbohydrate intake and high healthy fat consumption, helps lower insulin levels in the blood. Insulin resistance, the main cause of type 2 diabetes, can be reduced or even eliminated through this diet. Additionally, keto supports managing fatty liver disease, gout, and obesity.
    2. Preventing Heart Disease and Strokes
      Reducing sugar and simple carbohydrates, while replacing them with healthy fats, positively affects lipid profiles, lowers triglycerides, and stabilizes blood glucose levels.
    3. Improving Overall Health
      Studies show that reducing carbohydrates can decrease the risk of cancers, thyroid diseases, and other conditions related to metabolic imbalances.

    Why Current Nutritional Guidelines Fail

    For years, we were encouraged to follow diets rich in grains, eat low-fat products, and consume small portions several times a day. We were told eggs and butter were harmful, while margarine was a healthier alternative. These misconceptions led to a global rise in obesity, diabetes, and heart disease. Ironically, individuals were blamed for poor eating habits and lack of exercise.

    In reality, it is excessive carbohydrate intake and frequent meals that cause constant insulin spikes, which block fat burning. Insulin, an anabolic hormone, drives fat storage, and its excess leads to weight gain.

    Who Benefits from This?

    Pharmaceutical and food industries profit from the current situation. Products loaded with sugar and cheap vegetable oils contribute to metabolic diseases, fueling the demand for medications for diabetes, cholesterol, and hypertension. Unfortunately, dietary recommendations are slow to change, despite growing evidence of their ineffectiveness.

    How to Start Your Journey to Health

    The first step toward a healthier lifestyle is reducing meal frequency and cutting back on carbohydrates. This lowers insulin levels, allowing your body to start burning stored fat. Incorporating intermittent fasting and increasing healthy fats such as butter, olive oil, and avocado are additional steps to support this process.

    What’s Next?

    This is just the beginning of a lifestyle transformation. The next blog post will provide practical tips on how to reduce carbohydrate intake and develop healthier eating habits. If you’re curious, check the “Scientific Research” section, where you’ll find more information on the scientific basis of the ketogenic diet.

    Your Health in Your Hands

    The ketogenic diet is not just a weight-loss strategy; it’s a lifestyle that can improve your health for years to come. Start small—cut back on sugars, reduce meal frequency, and introduce healthy fats. Your health is the best investment you can make!

    If you have questions or need support, feel free to reach out to me—I’m here to help you on your journey to better health! 😊

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