Many people are unable to hold their low carb diets for longer, either because they crave carbs too much or because they experienced multiple side effects of going on a low carb diet.

When you suddenly deprive your body of their main energy source, the body will react. While the body adjusts, you may experience some discomfort. However, if you substitute the lack of carbs with the right food, you can minimize or avoid these complications.

Side-Effects And Natural Solutions

• You will probably experience headache, nausea, and confusion during the starting days of the diet. You will feel physically tired and lethargic and might even associate the symptoms with flu. However, these are common body responses to deprivation of carbs.

Eating healthy fats to make up for the carbohydrate and drinking lots of water can help you avoid these side effects. 

• Due to decreased intake of magnesium, you could experience frequent leg cramps after going on a low carb diet. If the cramps are very painful, then you might have to increase your intake of magnesium or carbs.

• You may have to deal with constipation while your body adjusts to this new diet of yours. To ensure healthy bowel movement, start eating fresh vegetables and fruits as they contain fiber. Fibre will improve your digestion and make up for the lost nutrients and minerals.

• Being on a low carb diet can also dampen your mood by mentally exhausting you. You are likely to feel grumpy and cranky for no explicable reason at all. Except, there is a reason. Once your consumption of carbs decreases, so will the production of serotonin or the happy hormone.

• Keeping hydrated and increasing the intake of sodium or salt in your diet can help you avoid or minimize most of the side effects of the diet. If you are having heart palpitations i.e. increased heart rate, then fluid and sodium intake will solve the issue. 

To minimize the side effects you could gradually start your low carb diet instead of jumping head-on. This will provide your body with more time to get accustomed to the new diet. 

When suffering from a serious health condition, your doctor is likely to recommend medication and diet changes. Adopting a low carb diet can help you fight and prevent many serious illnesses and health conditions. Three problems that can be solved by adopting a low card diet are: 

1. Obesity

Obesity is one of the biggest challenges faced by many people. It increases the risk of many serious health conditions like heart attack, stroke, knee problems, etc. 

Studies show that low carb diets are more effective for losing weight than low-fat diets. When you minimize your body’s carbohydrate intake, the body starts burning excessive fats to make up for the energy requirement.

Moreover, when you are on a low carb diet, your appetite naturally decreases. This reduces the possibility of overeating and also helps in staying motivated to continue the diet, instead of quitting it within a week.

2. Diabetes

People with both type 1 and type 2 diabetes have noticed improvement when they shifted to low carb diets.  Being on a low carb diet controls the sugar levels in the body by decreasing the intake of glucose.  It also can reduce sugar cravings and helping you avoid the intake of sugar on impulse.

A low carb diet is a healthy replacement for medications that are recommended to diabetic patients. When on a low carb diet, you can avoid complications associated with diabetes. 

3. Hypertension

Hypertension is a major reason behind coronary heart diseases and strokes. Studies suggest that glucose and sucrose can increase the blood pressure of a person suffering from hypertension. Food products that are eaten on a low carb diet are also the ones that can help you lower your blood pressure. For example, leafy green vegetables, fishes like mackerel, etc. This is why low carb diets are suggested to people with hypertension. 

Low carb diets have certain side effects that can be dangerous to people with vitamin and mineral deficiencies. This is why, before going on a low carb diet, it is best to consult your doctor.

The body’s inflammatory response against viruses and bacteria is a protective measure that keeps diseases at bay. However, prolonged inflammation can start causing damage to your cells and organs, rather than keeping them safe. 

People often dismiss inflammation as temporary body pain and avoid visiting a doctor. When chronic inflammation is ignored for a longer period, it can damage your organs, heart, and brain to a great extent. It can lead to serious health conditions, that are often regarded with a higher risk of mortality.

• Cancer: Inflammation tends to damage DNA cells, organ tissues, and may even lead to internal scarring. Inflammatory cells also produce elements that are not used by the body. This can lead to the development of cancer on the affected tissue if the inflammation is not treated on time.

• Alzheimer’s: When you’re in chronic inflammation, your body is fighting constantly and for a longer period. Your body is alert and using energy in trying to protect you. This constant state of alert can be harmful to your brain. Over time, it can damage nerve cells and lead to Alzheimer’s disease.

• Heart Disease and Stroke: Inflammatory cells produce plaque over time, which is considered to be an abnormal fluid in the body. When plaque is present in your arteries they can cause blood clots, leading to death by heart attack or stroke.

• Asthma: Chronic inflammation in the respiratory airways can lead to asthma. Inflammation of lungs and nearby tissues is usually marked by excessive coughing.

Illnesses caused by Chronic Inflammation are amongst the biggest reasons behind death across the globe. To avoid these serious health conditions, chronic inflammation must be reduced early. If you have been experiencing frequent fever, fatigue, chest pain, abdominal pain, mouth sores, or rashes, then chronic inflammation could be the cause. You must consult your doctor to ensure that you have the right medication. You must also modify your diet by eating anti-inflammatory foods and avoiding those that cause inflammation.

Have you been wearing contact lenses or glasses to be able to see clearly? Does it seem like your eyesight is getting weaker by the day? If so, then it’s high time that you start taking care of your eyes and provide your body with the vitamins and minerals that are essential for your eye health.

To help you see clearly, we have consulted with many nutritionists and doctors and compiled a list of food products that can ensure eye health and enhanced eyesight.

1. Fatty Fish

Omega fatty acids can directly affect your retina and help you see better. Salmon, tuna, and sardines are examples of fatty fish that are especially good for your eyes. Eating salmon can help you prevent dry eyes as well. To provide the protein you must also consume eggs. 

2. Carrot

Vitamin A is an essential component that must be included in your diet, to ensure eye health. Vitamin A directly affects your retina and its consumption is good for your eye health. 

Carrot contains Vitamin A and beta carotene, together these protect your eye surface and prevent infections.

Carrot can be added into salad, desserts, or eaten raw during snack time.

3. Nuts and Seeds

Vitamin E is crucial to prevent damage to healthy tissue during old age. Walnuts, peanuts, almonds, hazelnuts, flax, sunflower seeds, and chia seeds contain some amount of Vitamin E in them and can keep your eyesight from failing you as you get older. They can keep the tissues in your health and prevent muscular degeneration.

4. Kale and Green Vegetables

Kale contains lutein and zeaxanthin, which are effective at maintaining eye health. Lutein can also be found in bell peppers and green leafy vegetables like spinach, collard greens, broccoli, and peas. 

By adding these food products in your diet, you will also be able to protect them from problems like cataracts, glaucoma, dry eyes, age-related muscle degeneration, and poor night vision.

Heart disease, high blood pressure, diabetes, and cancer are some of the common problems faced by overweight people. Obese people not only experience lower energy levels but are also prone to breathing problems. Adopting a low carb diet is an effective way of reducing body weight and avoiding problems associated with obesity.

When starting a low card diet, you have to give up on certain food products that are consumed on an everyday basis, such as bread, sugar, pasta, etc. These products are made up of carbohydrates, which are made up of starch and glucose. Carbohydrates provide energy to cells and tissues to carry out metabolic processes and are essential for the body. To make up for your body’s energy requirements on a low carb diet, intake of fats and protein is increased.

The Right Way Of Going On A Low Carb Diet 

• A low carb diet does not mean that you have to completely eliminate carbohydrates from your diet. It involves removing unhealthy and processed carbs and eating healthier carbohydrate products to stay fit. Complete removal of carbs from your diet for a long period can lead to weakness, dizziness, and confusion.
• Replace bread and pasta with salads made with leafy green vegetables, broccoli, and cauliflower. Add eggs, fish, fruits, nuts, and seeds to your diet. Use olive or coconut oil to stay fit.
• The intake of fat and protein should be monitored to avoid experiencing the ill effects of overconsumption. Eating a lot of animal meat and fats can increase the chances of early mortality. It may even lead to an increase in body weight in contrast with your goal of losing weight.
• Dehydration and low carb diets often go hand in hand. It is essential to keep yourself hydrated by drinking 8-10 glasses of water every day.  This helps flush out body toxins. 

Go ahead and remove simple carbs from your meals and see the difference for yourself.

Many people face problems like dementia and Alzheimer’s early in their old age. Others are bad at concentrating on things and easily forget small details of everyday life. One reason behind such occurrences is the consumption of food products that are not good for your brain’s health.

While it is important to eat food that enhances your cognitive thinking, it is equally important to avoid food items that hinder the growth of brain cells. Here are 3 Food Items that you must avoid for better mental health.

Refined Carbs

Eating products that are made of refined carbohydrates can seriously damage your brain’s memory retention. Bread and pasta are common examples of refined carbohydrates. They spike your blood sugar levels which may disrupt the communication pathways in the brain.  When on a low carb diet, your doctor may ask you to completely give up these and substitute them with whole carbs like brown rice and brown bread, along with fat and protein-rich food products.

Vegetable Oil

Eating plenty of junk food can grease up your brain and hinder your cognitive thinking and the growth of nerve cells. Excessive intake of vegetable oil is a common reason behind brain inflammation, which can cause Alzheimer’s. Due to brain inflammation, your energy levels will also go down and you might feel exhausted.

Avoid eating fast food French fries. Though it may seem like a harmless indulgence, it could have many ill effects on your mental health. You can make your own fries at home using canola oil, a much better option.

Red Meat and Processed Meat

Mutton, beef and boar meat are procured from adult mammals and are known as red meat. Eating red meat often can increase the risk of cancer and cardiovascular diseases. Along with this, it has been linked to Alzheimer’s by doctors. Processed meat like ham, bacon, sausages, are also bad for your cognitive processes. 

Monitoring consumption of these three food items can help you avoid many health problems and ensure your physical and mental health.

Making smart changes to your diet is the most natural way to enhance your mental energy and brain’s ability. Mothers are often looking to find food products that can be fed to kids to increase their concentration and cognitive thinking.

To help you design the right diet plan for yourself and your kids and increase your mental health, we have compiled a list of 4 commonly consumed food products that are good for your brain.

1. Fish

Not all fish are good for your brain. For improved mental health you must consume fish rich in omega-3 fatty acids. Sardines, Salmon, and Trout are good examples of fatty fishes that will increase your concentration and information retention.  Omega-3 fats help in building nerves in the brain. Balanced consumption of fish rich in Omega-3 can help you keep your brain sharp even in old age, whereas insufficient intake can lead to learning impairments.

2. Turmeric

While the antibacterial and anti-inflammatory effects of turmeric are popularly known, people are unaware that regular consumption can have many benefits for their mental health. One benefit is that it can ease the growth of brain cells and can help improve memory. Turmeric is commonly used in many Indian dishes and is also used as part of an Ayurvedic diet.

3. Caffeine

Products that contain caffeine are good for your brain and can improve your performance. Coffee and green tea both contain caffeine and are often consumed by people to increase their mind’s alertness and fight off dull mood due to low mental energy. While the consumption of coffee must be monitored, green tea can flush off your body’s toxins and is a great source of caffeine. 

4. Dark Chocolate

It is not uncommon for people to consume some chocolate right before an exam, as it enhances their thinking process. It is also consumed by people when they are sad, as it increases positivity and lightens the mood. It is tasty and good for your brain, so you can be guilt-free  to treat yourself in moderation.

You must also consume more nuts, seeds, green leafy vegetables, blueberries, and oranges. 

Do you find it hard to focus on things and retain information? The Deficiency of vitamins and minerals could be the underlying cause behind the inability to think clearly and poor memory. Furthermore, low mental energy and health can lead to depression, stress, low productivity, and lower your self-esteem.

What you eat affects both your physical and mental health. To ensure that your brain is healthy and happy, you need to feed your body dishes that are rich in food products that increase mental energy. If you’re wondering what to eat so that you can increase motivation, concentration, and creativity, then we’ve got you covered!

5 Dishes Made With Food That Enhances Mental Health

1. Whole Grain Cereal

Whole-grain cereal with some blueberries, nuts, seeds, and milk, could help you start your day on the right note. You will feel energetic and refreshed after this low carb and tasty bowl of goodness. Both Vitamin B and D in the bowl will improve brain health.

2. Blueberry Smoothie and Avocado toast

If you’re more of an egg and toast person, then you can make some avocado toast with eggs and blueberry. Blueberries and avocado can help lower the risk of dementia, decrease the effect of old age on memory loss and Alzheimer’s, and make you happy. 

3. Salmon Salad

You can make a salmon salad with leafy greens and vinegar. Omega-3 fatty acids of salmon paired with greens like some broccoli, spinach, and kale, will enhance your memory and concentration.

4. Miso Pasta or Spaghetti

Pasta or Spaghetti cooked with seafood like mussels or prawns could be a hearty meal that keeps your brain active. Add some walnuts to the mix, and you’ll fall in love with the food. Add a pinch of turmeric, to make it healthier.

5. Dark Chocolate Pastry

The Dark Chocolate will infuse good vibes into your brain, and help you end the day with content and happiness.  You can add some coffee power as caffeine boosts productivity, along with nuts as they can improve your information retention and cognitive thinking.

Inflammation is caused by your body’s reaction to an infection or injury. Unfortunately, prolonged inflammation can lead to health problems and even serious diseases. Some of the most common illnesses caused by inflammation are pleural effusion, heart diseases, and cancer.

While your doctor will probably refer some medication to treat the underlying cause of inflammation, changing your diet, and adding certain food items can naturally reduce inflammation.

Anti-Inflammatory Food Products

1. Whole grains: When treating inflammation your doctor will suggest that you consume whole grains like oatmeal and brown rice, as they contain more fiber. You must try to avoid white bread and pasta, as they are refined carbs and may lead to an increase in inflammation.

    

2. Turmeric: Turmeric is an antioxidant and is used as a medicine supplement for many health problems. While the effectiveness of turmeric consumption for different types of inflammation is currently being researched, people often use it to treat symptoms of inflammation like pain and swelling. Turmeric is also considered to be an immunity booster. Just like turmeric, garlic has anti-inflammatory components as well.

    

3. Fruits and Vegetables: Phytonutrients are a natural component that can fight inflammation and is found in many fruits and vegetables. Eating green leafy vegetables like spinach, coriander, and kale, along with fruits like ripe tomatoes, strawberries, cherries, avocados, oranges, and blueberries can help in decreasing the inflammation. Including vegetable and fruit salad and smoothies in your diet is an effective way to cure and prevent chronic inflammation.

    

4. Nuts and seeds: Keeping a small bowl of nuts and seeds to snack upon can help you prevent inflammation. Almonds, walnuts, chia seeds, and sunflower seeds are particularly effective for the treatment. Remember, not to overeat, as nuts contain calories.

    

5. Fatty Fish: If you are open to eating non-vegetarian food, then eating fish that contain omega-3 fats is a good option.. Fish like mackerel, sardines, tuna, anchovies, and salmon are healthy and will not impact your blood pressure.

Try to use only olive oil with most of your cooking and drink lots of water during the day. Before you know it, the inflammation will start to decrease.

White blood cells are a part of our immunity system and they produce chemicals to protect us and heal infected issues. Inflammation is caused by your body’s response to a bacteria or virus that has infected you. It can even be caused after an injury.

To decrease inflammation, the treatment of the problem is essential.  While inflammation is usually triggered by foreign substances, obesity and excessive stress can also trigger the problem.

Symptoms: Redness, swelling, body pain, inefficient functioning, and heat are some of the major inflammation symptoms. More severe signs faced during chronic inflammation as opposed to acute inflammation are fever, chills, fatigue, rashes, mouth sores, etc. If inflammation persists without an infection, then it must be promptly treated.

Reducing Inflammation

While intake of medicine can help decrease inflammation, according to doctors changing your diet is the best treatment for the problem. You need to increase the intake of anti-inflammatory foods and decrease the intake of foods that could cause inflammation.

• When you were told as a kid that you must eat fresh food and green vegetables, there was a reason behind it. Tomatoes, dry fruits, and nuts, fresh fruits like strawberry and orange, green vegetables like spinach, peas, broccoli, etc. can help you fight off inflammation.

   

• Cooking food in olive oil can keep your heart healthy and avoid an increase in fats. Coffee is also considered to be effective against inflammation.

   

• Keeping a check on your blood sugar levels and body weight is also essential to cure inflammation. Small changes in your diet can help you achieve these.

   

• Refined carbohydrates, fried food, red meat, and soda are some food items that can increase inflammation and must be avoided. The intake of these should be monitored to stay healthy.

   

• Exercising is another effective way to decrease inflammation. This will not only help you reduce weight, but will also reduce stress. 

If you notice any signs of inflammation you must consult your doctor to receive an early diagnosis. When unchecked, inflammation can lead to serious health issues like arthritis, heart problems, pleural effusion, etc.