Weight Loss



A client of mine asked for details of a ketogenic diet. Personally I don’t subscribe to the idea of taking lots of fat while trying to lose fat supposedly. I figured it portends more harm than good for the patient; especially in Nigeria where unsaturated fats sources (which are most ideal for a ketogenic diet) are not really available and expensive when found. So I decided to get comprehensive components, advantages and disadvantages of the diet, so let us talk about it shall we? This is quite comprehensive so kindly forgive it’s lengthy nature.


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Sports or energy drink, fruit smoothie, or a bottle of soft drink- each serving contains about 100 calories or more. These beverages contain what we call “empty calories” because they contribute no other micro or macro nutrients to the diet so they are otherwise useless. Other liquids may be high in sodium and carbohydrates which bind water and puff you out. Water on the other hand has zero calories and carbs and contain little or no sodium, making it perfect for weight loss. Strangely enough it helps flush out excess water and jump starts the metabolism. If it’s just too boring, add lemon Wedges or mint leaves.

For weight loss patients, water is indispensable because:
*Initial weight loss is largely due to loss of water and an adequate amount of water is required to avoid dehydration.
*The process of calorie burning requires an adequate supply of water to function efficiently.
*Burning calories create toxins and water does an excellent job flushing them out of the body.
*Dehydration causes a reduction in blood volume; aa reduction in blood volume causes a reduction in the supply of oxygen to the muscles, which can bring fatigue and tiredness.
*Water maintains muscle tone by assisting in muscle contraction and joint lubrication. Proper hydration can help reduce muscle and joint soreness when exercising. Oranges and water melons also help in preventing soreness.
*A good weight loss diet regimen includes a lot of fibre. In absence of adequate fluid supply, constipation may be resultant.
*Drinking water with a meal brings about the feeling of satiety and therefore reduced intake.
Therefore, how much water is adequate?
The common conception is 8 glasses (8litres of water) daily. How much water you should drink depends on your weight, activity level, temperature of your environment and diet. These matter because the more the weight of an individual, the more body water he has. Also, a person with higher activity level would definitely require more water than a sedentary individual and so forth. Diet is relevant because water dense foods such as fruits would diminish the need to drink water.
Nature has made a perfect barometer for water need in the urine colour. When you drink enough, your urine will usually be pale yellow, although antibiotics and vitamins could also affect this colour.

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Do not worry about getting bloated with water. There are a number of causes of water retention and excess salt consumption is one of them but drinking water is not one of them.
It is possible to harm yourself by drinking too much water though this takes quite an effort. Either through obsessive-compulsive behaviors or extended athletic activity, drinking large amounts of water can dilute electrolytes (sodium and potassium) in the blood to the point that it interfere with brain, muscle and heart function.
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