The ketogenic diet isnt new. But over the past few years, it has emerged as one of the most popular and polarizing ways to lose weight.

The eating plan has many people slashing their carb intake and loading up on healthy fats in an effort to reach the holy grail of the keto diet: ketosis, or the metabolic state in which the body starts burning its own fat for fuel.

Here are the basics of how things go down when youre on keto: Your bodys cells typically get their energy from carbohydrates. But when youre on keto, what youre really doing is starving your body of carbohydrates so it needs to go to the next energy source, which is fat, explained Rabia De Latour, a gastroenterologist and assistant professor of medicine at New York Universitys Langone Health. Your body then burns that fat.

The diet doesnt restrict you in terms of calories or the amount of food you eat. Instead, its all about what you eat. Most keto plans include lots of seafood, red meat, poultry, cheese, low-carb vegetables (sorry carrot and corn fans), eggs, plain yogurt and fats (hello, avocado). Youre instructed to avoid foods with sugar and carbs, like many fruits, grains and legumes.

Because of this, people who try keto can experience a range of side effects and symptoms as their bodies adapt to the low-carb, high-fat style of eating. Here are some of them:

You feel like you have the flu

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When you first start the keto diet, your body has to go through a lot of adjustments to hit ketosis. During that time, many people report feeling as though theyve come down with the flu and experience flu-like symptoms like a headache, brain fog, nausea and lethargy, according to Priya Khorana, a doctor of nutrition education and exercise physiologist.

The key is to stay hydrated and replenish your salt intake, Khorana said. The good news is the keto flu doesnt last the entire time youre following keto, and these symptoms should clear up within a few days.

You crave carbs

If youre used to eating a ton of carbs, youre going to crave them when theyre off-limits.

Logically speaking, if someone tells you you cant have carbohydrates for a week, youre going to crave them initially, De Latour said. On top of that, your bodys cells will want what theyre accustomed to using for energy.

However, once you hit ketosis and your body gets used to the diet, your cravings for starchy, sugary foods will likely subside. (But this is also a good time to remind you that carbs are not necessarily an enemy and you do generally need some in your diet in order to function optimally. Even on keto, you will eat some carbs.)

You may feel less hungry

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Youd expect to feel hungrier on any diet, but the opposites typically true with keto. This is essentially because youre not limiting the amount of food youre eating, just the types.

De Latour said that protein and fat make you feel more satiated sooner and longer because it takes the stomach more time to digest these types of foods. Carbs, on the other hand, are broken down quickly, causing you to feel hungry again soon after eating them.

Youll likely experience fat loss

If youre following keto strictly where your diet is 75% fat, 20% protein and 5% carbs you will likely see a loss in body fat (and a lower number on the scale).

A small decrease in fat mass in the short term has been found in research studies of individuals eating a ketogenic diet. But, in real life, it is difficult to maintain a ketogenic diet, composed of 70-75% fat, said Ania Jastreboff, an endocrinologist at Yale Medicine.

Most experts agree that its not safe to follow this plan in the long run and dont recommend trying to do so. Plus, theres little research on the long-term effects, such as if the fat loss will continue or if it will dissipate the longer you try to stick with the restrictive diet.

You pee a lot

When your bodys in ketosis, the kidneys churn out more sodium and fluids, which causes the bladder to fill up. Expect to pee a lot.

As your body burns through the stored glucose in your liver and muscles within the first day or two of starting a ketogenic diet, youll be releasing a lot of water in the process, Khorana said.

When you urinate frequently, you lose a lot of electrolytes and minerals. This can lead to dehydration and cramping, so its crucial to chug lots of water and stay hydrated.

You get backed up

Many people also become constipated on the keto diet. Whenever you lose fluids, you run the risk of becoming constipated, according to De Latour.

Your colons main job is to regulate fluid within the body, so if your body is dehydrated, the colons going to slurp up more water from stool and then you have hard [infrequent] stools, De Latour said.

To combat this, drink lots of water and try to increase your fiber intake (think avocados, chia seeds, collard greens, and nuts like pecans and almonds).

Your energy will dip and then potentially soar

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When you first start the diet, your energy levels will likely plummet.

But, like many of the other side effects, your body should bounce back and your energy should eventually climb back up. Youre still energizing your body, its just a different type of energy that takes some getting used to, De Latour said. Some keto followers claim they experience more focus and energy once their bodies adjust to ketosis.

Every body is unique and responds differently to various diets, Jastreboff pointed out. You may experience all of these symptoms or none at all.

Theres no perfect eating plan thats one-size-fits-all. Check in with a doctor before you drastically overhaul your diet. If you end up trying the keto diet and dont like the way it makes you feel, talk to your doctor as well, as theyll be able to recommend an eating plan that works best for your body.

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This Is Your Body On The Keto Diet - HuffPost

Living a long and fulfilling life requires people to make conscious decisions along the way that will reduce their risk of developing life-threatening complications. One of the biggest threats to longevity is cardiovascular disease - one of the leading causes of death and disability in the UK. Fortunately, following a healthy diet can help to ward off the threat. Growing evidence suggests a plant-based diet can boost heart health.

This is the verdict of a recent study published in the Journal of the American Heart Association. "While you don't have to give up foods derived from animals completely, our study does suggest that eating a larger proportion of plant-based foods and a smaller proportion of animal-based foods may help reduce your risk of having a heart attack, stroke or other type of cardiovascular disease," said lead researcher, Casey M. Rebholz, Ph.D., assistant professor of epidemiology at Johns Hopkins Bloomberg School of Public Health, Baltimore, Maryland.

The findings were the result of a review of food intake information from more than 10,000 middle-aged U.S. adults who were followed from 1987 through 2016 and did not have cardiovascular disease at the start of the study.

They then categorised the participants' eating patterns by the proportion of plant-based foods they ate versus animal-based foods.

Significantly, people who ate the most plant-based foods overall had a 16 per cent lower risk of having a cardiovascular disease such as heart attacks, stroke, heart failure and other conditions.

They also had a 32 per cent lower risk of dying from a cardiovascular disease and 25 per cent lower risk of dying from any cause compared to those who ate the least amount of plant-based foods.

According to the lead researcher, people should eat a diet rich in vegetables, nuts, whole grains, fruits, legumes and fewer animal-based foods to reduce the risk of developing cardiovascular complications.

How much fruit and veg a day?

Official nutritional guidelines, informed by the World Health Organisation (WHO), have long recommended people eat five portions of fruit and vegetables every day.

A recent study puts the number at eight servings a day, however.

The large-scale meta-analysis, published in the International Journal of Epidemiology, shows that 7.8 million deaths worldwide could be prevented each year if people ate more fruits and vegetables.

According to Dagfinn Aune, the study author, the more a person eats, the lower the overall risk of heart disease, stroke, cancer and premature death.

The findings support revising the current recommendations, said Aune.

The study shows that the risk of dying prematurely from all causes was reduced by almost a third, and the risk of cardiovascular disease by about a quarter in people who ate 800 grams of fruit and vegetables every day, compared with those who ate very little or no fruits and vegetables.

"We see a gradual reduction in risk with increasing consumption, so a low or moderate intake is better than not eating fruits and vegetables at all," he said.

The meta-analysis is also the first to drill down into subcategories and individual varieties of fruits and vegetables that can be connected to a reduced risk of various diseases and premature death.

Apples and pears, citrus fruit, fruit juice, green leafy vegetables and fruits and vegetables rich in vitamin C were among the types of fruit and vegetables that were linked to a reduced risk of cardiovascular disease and premature death.

Canned fruits, however, were linked to increased risk of cardiovascular disease and premature death.

"However, we need more studies on specific types of fruit and vegetables because relatively few of the studies in our analysis had looked at this issue," said Aune.

High blood pressure is also a precursor to heart disease. Research suggests drinking a certain drink to lower blood pressure.

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How to live longer: Best diet to boost your life expectancy - what to eat - Express

Years before Dax Shepard and Kristen Bell tied the knot, the actor admittedly "wasn't certain" he wanted to be with the virtuous star of "The Good Place." Time

Kristen Bell is opening up about her mental health years after revealingshe comes from a line of women with "serotonin imbalance," which she says makes herprone to anxiety anddepression.

In a cover story interviewwith Women's Health, the actress, 39, talked about whether she hesitated to come forward publicity about the conditionshe has struggled with from a young age.

Yes, for the first 10 minutes, she told the magazine. I realized that this is the shame that prevents people from talking about it. I immediately felt irresponsible, because I do care about depression not being taboo, yet I present this bubbly, outgoing girl who seemingly gets through life with a smile on her face, and Id never discussed that some days, I dont.

During the interview, she also opened up about her diet and medication, which includes a dailyantidepressant (to help with "waves of serotonin imbalance," she says), a daily dose of CBD oil andadaptogens, a form of herbal medicine.

As for her diet, the vegetarian says she normally eatsegg whites, spinach, tomatoand extra feta for breakfast from craft services on set. For lunch, agarbage disposal salad," which includes lettuce, avocados, raisins, carrots, blue cheese and cucumbers right after apea or hemp milk protein shake. Dinner is usuallysomething like Banza chickpea pasta with cherry tomatoes and olive oil, according to the article.

Im not super restrictive," Bell says of her diet. "If they make au gratin potatoes, Im going to have some, but I am mindful of the portion I take... I find that through conscious eating, Im able to have all the rewards and also maintain a healthy, steady diet."

This isn't the first time Bell has opened up about her mental health. In 2018, she spoke with the"Today" show's Meredith Sinclair about coming forward with her story.

"I want people to hear it's not a big deal and that you can be happy and healthy and no one can make you feel inferior without your consent," she said.

More: Kristen Bell, Dax Shepard have hilarious clap back to tabloid rumors about their marriage

More: Kristen Bell describes embarrassing encounter with Beyonce, Jay-Z thanks to Dax Shepard

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Living a long and fulfilling life is a universal aim. In order to achieve this goal, lifestyle decisions must be taken to reduce the risk of developing life-threatening complications. Following a healthy, balanced diet provides a robust defence against chronic diseases. Studies suggest one diet in particular provides a wide-range of health benefits.

Numerous studies have linked the Mediterranean diet to a reduced risk of chronic diseases, such as heart disease.

One study sheds a light on how it may extend a persons lifespan. The study investigated the relationship between the Mediterranean diet and telomere length - a marker of ageing.

As the NHS explained, telomeres are often likened to caps at the end of shoelaces, they are made up of molecules that protect strands of chromosomes from "fraying".

Telomeres shorten every time the genetic information in cells is duplicated. It's believed that this leads to cell ageing and death, explained the NHS.

According to the study, unhealthy lifestyle decisions have been linked to shorter telomeres. Oxidative stress and inflammation - key factors in heart disease - have also been shown to speed up telomere shortening.

Given that fruits, vegetables, and nuts - key components of the Mediterranean diet - have well known antioxidant and anti-inflammatory effects, a team of US researchers, led by Immaculata De Vivo, Associate Professor at Brigham and Women's Hospital and Harvard Medical School, set out to examine whether adherence to the Mediterranean diet was associated with longer telomere length.

They analysed data on 4,676 healthy middle-aged women from the Nurses' Health Study - an ongoing study tracking the health of more than 120,000 US nurses since 1976. Participants completed detailed food questionnaires and had a blood test to measure telomere length.

A diet score ranging from 0-9 points was calculated for each participant, with a higher score representing a closer resemblance to the Mediterranean diet.

After adjusting for other potentially influential factors, the results show that greater adherence to the Mediterranean diet was significantly associated with longer telomeres. Each one point change in diet score corresponded on average to 1.5 years of telomere ageing.

"To our knowledge, this is the largest population-based study specifically addressing the association between Mediterranean diet adherence and telomere length in healthy, middle-aged women," the study authors wrote.

They added: Our results further support the benefits of adherence to the Mediterranean diet for promoting health and longevity."

Further underlining the health benefits of following the Mediterranean diet, another study suggests it reduces a persons risk of having a stroke.

What is included in the Mediterranean diet?

According to the NHS, it's high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil. It usually includes a low intake of meat and dairy foods.

This diet has also been linked to longevity.

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How to live longer: Eat more of this food to increase life expectancy - Express

Visceral fat is considered harmful because its stored in the abdominal cavity next to many vital organs, including the liver and intestines. Having too much visceral fat can increase a persons risk of serious conditions, including type 2 diabetes and cardiovascular disease. Poor lifestyle choices can lead to visceral fat build-up, such as eating a diet high in saturated fat, so making changes to the food youre eating comes highly recommended. When it comes to a particular diet to follow, the Mediterranean diet may be best for getting rid of visceral fat.

A team of researchers from Ben-Gurion University of the Negev carried out a weight loss trail that lasted 18 months and included almost 300 participants who were mostly men with abdominal obesity, meaning they carried high levels of visceral fat.

For the duration of the trial period, participants were randomised to one of two diets.

The first was a low-fat diet where fat accounted for no more than 30 per cent of participants total daily intake, and saturated fat for no more than 10 per cent.

They were also instructed to increase they fibre intake from low-fat grains, vegetables, fruits and legumes.

The second diet combined a Mediterranean-style diet with a low-carb diet.

Participants regularly checked in with a dietician for nutrient supports, and after six months they were also prescribed an exercise programme - three one-hour sessions each week in the gym which involved a combination of cardio and resistance training.

After 18 months their overall weight loss was considered moderate, with participants only losing about 3kg o average.

But the low-carb Mediterranean diet had a greater effect on reducing fat around the liver (30 per cent) and the heart (11 per cent) compared to low-fat diets with similar calorie counts.

Moderate physical exercise also reduced the amount of visceral fat stored around the stomach.

So what can you eat as part of a low-carb Mediterranean diet?

Participants in the study ate:

They then ate up to 70g of carbohydrates each day - whole grains such as oats, quinoa and brown rice are good choices here.

Another low-carb diet which has been proven effective at getting rid of visceral fat is the keto, or ketogenic, diet.

Ketogenic diets drastically reduce carb intake and replace it with fat, putting the body int a natural metabolic state called ketosis.

One study involving 28 overweight and obese adults found those who followed a ketogenic diet lost more fat, especially visceral fat, than people following a low-fat diet.

They also did this while eating roughly 300 more calories per day.

Including a certain drink in your diet may also help get rid of visceral fat.

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How to get rid of visceral fat: Best diet to reduce harmful belly fat - the foods to eat - Express

John Torode is a familiar face to British television viewers.

He often appears in cooking segments on the likes of This Morning.

The chef has a number of cookbooks, and has owned restaurants.

He successfully lost three stone in recent years, so how did he do it?

John appeared on GMTV in 2010 discussing his weight.

He said he lost three stone, and breakfast was a key part of his diet plan overhaul.

"I feel brilliant, actually. It happened nearly 18 months ago now.

It's about three stone and I feel great for it. I cycle everywhere, I eat different.

"The big secret, which somebody told me is the thing that all people who are very, very overweight have in common, is that they don't eat breakfast.

I now eat breakfast and make the point of sitting down with my children, eating breakfast and starting the day well."

John is a big fan of cycling, and he posts about it on Instagram.

In a recent post with his bike, he wrote: Back on the road .. its back to work day!

Another similar post said: Bit of a sweat on loved my ride.

The chef is, of course, a food lover. He posts pictures of his delicious meals on his Instagram account, as well as cooking regularly on This Morning.

Recently he created a haddock tray bake on the programme.

Another celebrity chef who has shed the pounds recently is Jamie Oliver.

Jamie Olivers weight loss is down to eating less meat, he has revealed.

He Jamie told the Radio Times of his amazing new look: I pushed meat down, pushed veggie up, got more sleep and more movement.

He made one simple food swap, which he also claims has health benefits beyond weight loss. Jamie swapped meat for nuts.

They make you half as likely to have a heart attack. Feed them to your kids as well, he said.

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98 million Indians are at risk of developing diabetes by the year 2030.

Highlights

Diabetes currently afflicts scores of people across the globe currently. According to a study by the Lancet Journal, as many as 98 million Indians are at risk of developing diabetes by the year 2030. Unfortunately, there is no sure shot cure to diabetes, nor there is any popular drug that could reverse the condition. But, you can ensure dietary and lifestyle measures that could help manage the condition better. Your diet, in fact, forms a very crucial component of diabetes management. As per nutritionists and health experts, you should stock up on fresh veggies that are full of fibre. Fruits are a healthy choice too, provided they are low in sugar and high in fibre. Nuts, lentils and legumes are dense in overall nutrition and also very beneficial for diabetes patients.

If you are wondering, which vegetables should you start with, we'd say go for seasonal and local vegetables. Bhindi or okra is said to be packedwith antidiabetic properties. According to the book, 'Healing Foods' by DK Publishing House, okra is "a rich source of many nutrients, including fibre, vitamin B6, and folate. B vitamins slow the progress of diabetic neuropathy and reduce levels of homocysteine, a risk factor for this disease. The soluble fibre also helps stabilise sugar." Additionally, okra is non-starchy (100 grams of bhindi contains only 7.45 grams of carbohydrates as per USDA) and low in calories too.

(Also Read:Ever Heard Of Bhindi 65? This New Style Of Making Bhindi Is Sure To Take You By Surprise!)

Bhindi or okra is said to be packedwith antidiabetic properties.

While you can prepare the veggie in endless ways, one of the healthiest ways to yield its benefits is by using it in soups. A healthy, warm broth with okra will not only soothe the chill, but also help keep your blood sugar levels stable. The subtle flavour of this okra soup recipe is sure to leave you craving for more. Packed with the goodness of bhindi, tomatoes, corn and capsicum, the soup is just ideal for the nippy weather that is upon us too! You can skip the bacon in this soup. According to a latest study, processed food may up the risk of developing diabetes. Besides this, bacon is also known to induce weight as it is high in calories.

(Also Read:Diabetes Diet: 5 Foods And Herbs That May Help Regulate Blood Sugar Levels)

Try this soup at home and let us know how you liked it in the comments section below. Make sure you do not skip your medicines, if any and adopt a healthy and wholesome diet.

About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.

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High blood pressure affects one in four adults in the UK. The condition is often branded the silent killer because it usually goes undetected until it is serious. Having a high blood pressure reading can raise a persons risk of developing serious complications such as heart disease. Recognising the warning signs is crucial along with eating the correct foods. This diet has been highly recommended for those with high blood pressure.

The DASH diet stands for Dietary Approaches to Stop Hypertension and is a lifelong approach to healthy eating thats designed to help treat or prevent high blood pressure.

The DASH diet plan was developed to lower blood pressure without having to take medication.

The DASH diet encourages a person to reduce sodium in their diet and eat a variety of foods rich in nutrients that help lower blood pressure, such a potassium, calcium and magnesium. If a person eats too much salt, or sodium, in their diet, extra water will be stored in the body and this raises blood pressure.

So, the more salt a person eats, the higher the blood pressure will be. This is why the DASH diet is highly recommended for those suffering with high blood pressure.

The DASH diet emphasises vegetables, fruits and low-fat dairy foods with moderate amounts of whole grains, fish, poultry and nuts.

There are two variations to the diet, the standard DASH diet where a person can consume up to 2,300 mg of sodium a day and the lower sodium DASH diet, where a person can consume 1,500 mg of sodium a day.

The American Heart Association recommends 1,500 mg a day of sodium a day for all adults.

The diet recommends whole grains, fruits, vegetables and low-fat dairy products.

The DASH diet also includes some fish, poultry and legumes, and encourages a small amount of nuts and seeds a few times a week.

The Heart and Stroke Foundation said on their website: The DASH diet has the greatest effect on blood pressure, lowering levels within two weeks of starting the plan.

"Not only was blood pressure reduced, but total cholesterol and low-density lipoprotein (LDL) or bad cholesterol: were lower too.

Foods recommended on the DASH diet include vegetables, fruit, grains, lower fat foods, lean meats, poultry, fish, nuts, seeds, dry beans and fats and oils.

Following the DASH diet and ensuring at least 150 minutes of exercise a week will ensure blood pressure remains healthy.

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