Early intervention of Autism leads to fewer symptoms later

Early intervention for autism leads to fewer autism symptoms later in childhood. Unfortunately, autism diagnosis usually doesn’t occur until after three years of age. To improve time to therapy, researchers are looking for clues to diagnose autism as early as possible.

What’s new: In a large medical record study of 3,911 children with autism, researchers found that 38 medical conditions were associated with a future autism diagnosis. Medical conditions that showed the strongest link to autism included:

• Language delays
• Learning and cognitive disorders
• Global delays (significant delay in two or more areas of development)
• Motor delays
• Attention Deficit/Hyperactivity Disorder (ADHD)
• Anxiety disorders
• Cerebral palsy
• Epilepsy and recurrent seizures
• Disorders of the central nervous system

A combination of language delay with global delay most strongly correlated with an autism diagnosis. In total, the researchers identified 14 combinations of medical conditions that were associated with a future autism diagnosis.
Why it’s important: This study offers evidence that early life medical conditions could help doctors identify children who need close follow-up for autism assessment. Many of these medical conditions appear a year or more before autism symptoms become apparent.

  Autism Spectrum Disorder (ASD) is a group of conditions with common social and behavioral deficits. Trained specialists use behavioral tests to diagnose ASD. Although some ASD traits may appear as early as infancy, the average age for ASD diagnosis is about 4 years old. Despite increase in research funding and media focus, no molecular, genetic or brain imaging tests are available for diagnosing autism. 

At present, diagnosing ASD requires a comprehensive approach that includes systematic and structured observation of a child by trained clinicians. Guidelines for ASD diagnosis are set forth by various institutions.

There are two stages for diagnosing autism:

1. The first stage is screening, an easy-to-use, general method that identifies a potential risk for developing ASD.
2. The second stage is diagnostics, an in-depth examination that requires the assessment of cognition, linguistics, and motor skills by a qualified medical team to accurately diagnose the developmental disorder and the degree of the disorder.

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3 Simple tests to find out how safe is the milk you consume

Test 1
put a drop of milk on a slanting surface- pure milk slows slowly with a white trail, while adulterated milk with water flows faster without a mark

Test 2
detergents in milk
in 2 bottles pour pure and adulterated milk and equal amount of water, close the bottles and shake both vigorously for some time, then pour in 2  glasses- pure milk forms a thin layer of foam, while adulterated with detergent forms dense lather.

Test 3
Starch in milk
take some boiled milk with equal amount of water in 2 glasses, add a few drops of tincture of iodine in both, if the milk is pure, colour doesn't change, even when you stir it, but the adulterated one turns blue indicating the presence of starch !

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Best Ways to Treat a Sunburn

In an ideal world, we’d all use sunscreen properly every time we venture outdoors, cover up with a hat and other sun protective clothing, seek shade—and never ever experience a sunburn. “It’s true that the best way to treat a sunburn is to prevent it from happening in the first place,” says a scientist.

Maybe you forgot to reapply during a long day at the beach, didn’t realize you needed sunscreen on a cloudy day, or the friend you asked to do your back missed some spots. No matter the reason for the lapse, your skin is now red, hot, swollen and sore, and you need relief. While there’s nothing that can undo the damage, there are steps you can take to make the sunburn look and feel a bit better while it heals.  

Take a Cool Shower or Bath

Cool or lukewarm water will help take some of the heat out of your burned skin. “But avoid cold water which could cause someone with a bad burn to get the chills,” says  a dermatologist. Adding colloidal oatmeal to your bath will coat and soothe the skin, improve hydration, and calm inflammation.

Slather On Some Soothing Lotion

As soon as you get out of the shower or bath (while skin is still damp) liberally apply moisturiser. Dr. recommends using one that contains hyaluronic acid, an ingredient that helps bind water to the skin. Aloe vera in a moisturizer can be very soothing, or you have an aloe plant handy, breaking open a leaf and applying the pulp to your skin will moisturize and calm inflamed skin.  

Pop an Anti-Inflammatory

“Getting burned inflames the skin and can be painful,” says the Dr.. “You can take aspirin or ibuprofen to reduce swelling and help alleviate any discomfort.”  

Drink Up

Your body is working hard to cool off, so staying hydrated can help. Stick with water, and drink more than you normally do. 

Try Some Remedies From the Refrigerator

Spreading a thin layer of cold plain yogurt over your skin will not only soothe the skin and take away some heat, but will also act as a mild anti-inflammatory. (It can be messy, though, so you could do it while lying in an empty tub, then rinse it off.) Dr. also suggests making a cold compress to apply to burned skin. Mix skim milk with an egg white and some ice. Soak a washcloth in the mixture and apply it to skin. “The proteins in the milk and egg coat the surface of the skin to calm the burn,” he says.  

Don't Peel!

If your skin does blister, resist the urge to pop or peel them.“The roof of the blister is like a dressing over the open skin, which prevents bacteria from getting insde,” says the Dr. Opening them up will increase your risk of infection. If any blisters do pop, be sure to apply an over-the-counter antibiotic ointment (like Bacitracin) to the affected skin.

Be Extra Careful in the Sun

Having a sunburn means skin is already damaged, inflamed, and at higher risk for more damage if you expose it UV rays. Stay in the shade or indoors as much as possible until skin heals. If you must be in the sun, wear clothing that covers the burned areas. 

See a Doctor If It's Severe

“If you have a widespread burn or blisters, you may have a severe burn that should be treated by your doctor,” says the Dr. He also advises seeking immediate medical help if you also feel systemically unwell—chills, fever, nausea.

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HEALTH BENEFITS OS SUMMER FRUITS

While one must be gorging on summer fruits like watermelon and papaya to beat the heat, it can also help to know that these can be used in battling skin and hair woes, say experts:

  According to a nutritionist, that among many other nutritional benefits that these fruits offer, they are also particularly beneficial for the health of one's skin and hair, besides being low on calories.

Watermelon: The seeds of watermelon are just as beneficial, if not more, than the fruit. Watermelon contains several antioxidants that help defy the signs of ageing on the skin and, therefore, making it look firmer, younger and healthier. Moreover, the seeds of the fruit contain unsaturated fatty acids such as linoleic acid that keep the skin elastic and youthful. 

Most people tend to think that the benefit that fruits provide to the skin and hair is best accrued when these fruits are applied directly on to the skin/hair rather than eating them. However, it is important to clarify that the best way to reap the benefits of fruits and vegetables for good skin and hair is to incorporate them in our diet. Of course, there are many ways in which you can use fruits topically as face packs or hair masks, but do not think that that will make a good enough substitute for consuming them.

Pineapple: It is a low-calorie fruit that is rich in fibre. It boosts the production of collagen. Moreover, it helps the skin to shed damaged and dead cells, thereby promoting a clear and healthy complexion. Pineapple is also beneficial for the skin as its antioxidants fight the signs of free-radical damage to the skin. Making this fruit part of your daily diet will reduce the signs of ageing and the appearance of fine lines on your skin. 

Papaya: It is perhaps one of the most well-known fruits when it comes to skin care. It is a common ingredient in many skin care products as it is a rich source of Vitamin C. It also contains carotenoids like beta-carotene and lycopene. Together, these nutrients do wonders for the skin. They help protect the skin against free-radical damage, which results in wrinkles and other signs of ageing. When used directly on the face and body, papaya helps improve the texture and the appearance of the skin.

Grapefruit: It is a great but often neglected citrus fruit for the summer season. It has the highest concentration of Vitamin C, necessary for the production of collagen in the skin. Grapefruit extracts are commonly used in skin and hair care products to help reduce conditions such as dandruff and acne.

Besides fruits, there are other ways to work towards fresh and glowing skin, says a Beauty Expert.

Water: An increasing graph in water consumption is always healthy. Apart from keeping us hydrated internally and maintaining the skin moisture level, it also prevents wrinkle in the long run. Drink your way to a healthy skin with at least eight to nine glasses a day. 

Organic ingredients: Beetroot, tamarind, sea buckthorn oil and hyaluronic acid are the top notch dry skincare ingredients that will leave your skin feeling soft and supple. Not a regular household name, the sea buckthorn extract is high in vitamin E. It penetrates deep into the layers of skin increasing water retention, regenerating skin and softening tissues at the same time. Another lesser known hydrating ingredient is hyaluronic acid, which unlike other elements works wonders on every skin type and creates fullness leading to a healthy younger looking skin.

Fruits and salads: What you choose to eat also plays a major role in maintaining the hydration levels in our body. Most fruits and salads not only have high water content but are also loaded with essential vitamins and minerals that are required for an overall healthy living. Replace one of your daily current snacks with a piece of fresh fruit and see it work its magic on your skin.

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Breastfeeding may lower the risk of uterine cancer: Study

A team of  researchers on Wednesday said that women who breastfeed their children are found to be at substantially lesser risk of developing uterine cancer.

Researchers  said that women who breastfed at least one child are at lower risk of contracting cancer of the uterus.

 The head of the Cancer Causes and Care research group  told  "We found that the longer women breast-fed each child, the more their risk of uterine cancer reduced, up until nine months when the reduction in risk plateaued."

For the study, the  team analysed data collected from over 26,000  women, with over 9,000 of those having uterine cancer.

She said,"We looked at the total amount of time these women had spent breastfeeding over the course of their lives."

She said,"We found that women who had ever breastfed had an 11 per cent lower risk of developing uterine cancer than women who had never breastfed."

Within the results was also an interesting correlation between the duration of the breastfeeding and subsequent lowering of the likelihood of contracting uterine cancer.

Women who breastfed for three to six months have a seven per cent less risk of the cancer, while women who breastfed for six to nine months have 11 per cent lower risk.

She said,"In other words, a woman who breastfed two children for nine months each had around a 22 per cent lower risk of uterine cancer than a woman who had never breastfed her children."

However, not every woman is able to breastfeed, and she said there are other things that women can do to lower the risk of endometrial, or uterine cancer.
 
The Dr. added, "Having a baby reduces your risk, similarly taking the oral contraceptive pill can reduce the risk of endometrial cancer; but probably the best thing to do is make sure you have a healthy lifestyle."

She said,"Eat well, avoid putting on weight, and exercise regularly, these are all key things to reduce the risk of uterine cancer."

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Tips For Pregnant Women To Manage Stress And Anxiety

Pregnant women experiencing chronic stress have an increased risk of the unborn child developing various psychological and physical diseases. Here are tips to reduce their stress.

 Apart from taking care of eating habits, sleep cycles, daily exercise, consuming less caffeine, avoiding smoking and alcohol, pregnant women need to take care of their stress levels too. A Recent study found that women experiencing acute or short term stress does not seem to have an unfavorable effect on the development of the fetus. Whereas If the mother is stressed over a longer period of time during pregnancy, the concentration of stress hormones in amniotic fluid rises which could lead to some complications during pregnancy.

The study also revealed that pregnant women experiencing chronic stress have an increased risk of the unborn child developing various psychological and physical diseases like attention deficit hyperactivity disorder (ADHD) or cardiovascular diseases later in life. The precise mechanism of how stress affects the baby in the womb is not yet been completely clarified.

Researchers studied 34 pregnant women to determine if the placenta releases stress hormones when the mother experiences short term stress and compared the cortisol level in the mother's saliva with the CRH level in the amniotic fluid present in the placenta and determined that there was no connection: "The baby obviously remains protected against negative effects in case of acute, short-term stress to the mother," co-author concludes.

Chronic stress can affect the fetus size. When stressed, the human body releases hormones to handle the higher stress levels, such as corticotrophin releasing hormone (CRH), which results in an increase in stress hormone called cortisol. It was noted that during pregnancy the placenta which is responsible for providing nutrition to the fetus also increases cortisol levels in the amniotic fluid. The result was noted in fetal size at the time of the amniocentesis and at birth, and they found that higher levels of the stress hormone in the amniotic fluid were associated with accelerated growth and that might be a problem for developing organs.

The effect of the hormone on growth is confirmed, as it was observed in animals such as tadpoles, if their pond is on the verge of drying out, CRH is released in tadpoles, thereby driving their metamorphosis. This is why psychologists have advised women experiencing immense chronic stress to "seek support from a therapist to handle the stress better." Stress during pregnancy cannot always be avoided, however. "A secure bond between the mother and child after the birth can neutralize n negative effects of stress during pregnancy," she concluded.

7 Tips to manage stress and anxiety during pregnancy:
1. First try to identify the source of your stress so you can work to remove them from your life or minimize their effect.
2. Get a regular exercise regime like walking or swimming for stress relief.

Exercise is a great stress buster

3. When you're pregnant, the people around you want to nurture you. Let them, and ask for support when you need someone to talk to.
4. Take a break, go for a vacation. Check with your doctor about your travel plans.
5. Reading about pregnancy and listening to others stories is fine but do not delve into too much information. Each person has a different experience of being pregnant.
6. Relax. With so much effort to prepare for the baby, sometimes all you need to do is relax. Try yoga or meditation, or simply carve out some alone time.

Yoga never fails you!

7. Do your best to eat a healthy, well-balanced diet so you have the physical and emotional energy you need.

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DEADLY CHEMICALS IN CIGARETTES WHICH SLOWLY KILLS YOU

By smoking a cigarette, only not only puts their life in danger but also those around them, as they're also inhaling the smoke, which is known as second-hand smoke.

Tobacco is the chief ingredient of cigarette and there are over 4000 chemicals compounds created by burning cigarette, 69 of those are known to cause cancer as well as damage the heart and its blood vessels! 6 of these chemicals and their actual usage and side effects are listed below:

1. Nicotine: A naturally occurring chemical in tobacco, which when reaches your brain triggers adrenaline, by increasing your blood pressure and gives you a high. It is a chemical which makes you addictive to cigarette.
   
2. Arsenic: A common chemical used in rat poison. Exposure to high levels of arsenic can be fatal. Over time, it accumulates in smokers’ bodies and can lead to liver and kidney damage, irregular heartbeat and shortage of red and white blood cells.
   
3. Formaldehyde: Formaldehyde is a colorless, strong smelling chemical which is used to preserve dead bodies and is found in cigarette smoke. Short term exposure to it can cause nausea, skin irritation and burning in eyes, nose and throat, it is a lesser known fact that long term exposure to it can cause cancer.
   
4. Benzene: A flammable liquid commonly found in gasoline, coal tar and crude oil. Long term exposure to Benzene decreases red blood cells, damages bone marrow and increases your risk of blood cancer leukemia).
   
5. Polonium: A highly radioactive substance and regular consumption can cause diarrhea, vomiting and hair fall. Over time it causes severe damage to kidney and liver along with your DNA.
   
6. Cyanide: The most lethal type of poison, which prevents the body to use and absorb oxygen when inhaled.
   

Would you still want to smoke and damage your organs. Don't think twice, quit smoking once and for all. Nothing is impossible.


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Our vision keeps developing until late 30s or early 40s

We all know that our vision matures in the first few years of life, but a new study has found that the visual cortex, the human brain's vision-processing centre keeps developing until some time in the late 30s or early 40s.

Researchers examined post-mortem brain-tissue samples from 30 people ranging in age from 20 days to 80 years for the study.

The finding showed that the visual cortex of the brain reaches maturity until about age 36, plus or minus 4.5 years.

The finding was a surprise to the researchers, who had expected to find that the cortex reached its mature stage by 5 to 6 years, consistent with previous results from animal samples and with prevailing scientific and medical belief.

Lead researcher said, "There's a big gap in our understanding of how our brains function."

Prof. said,"Our idea of sensory areas developing in childhood and then being static is part of the challenge. It's not correct."

Treatment for conditions such as amblyopia or "lazy eye", for example, have been based on the idea that only children could benefit from corrective therapies, since it was thought that treating young adults would be pointless because they had passed the age when their brains could respond, he said.

Though the research is isolated to the visual cortex, it suggests that other areas of the brain may also be much more plastic for much longer than previously thought.



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ANCIENT EGHYPTIANS' BEAUTY SECRETS

When one thinks of ancient Egypt, one can only remember Cleopatra's beauty ! The ancient Egyptians had no pharmacy to go to buy a bottle of manufactured beauty product. They used natural ingredients and their own knowledge. So, if you ever wondered how Cleopatra managed to look so good, here are 8 ancient Egyptian beauty secrets for you.

1. Coconut Butter For Hair

Ancient Egyptian women had no ready-made hair gel. They kept their hair in place and looked great by using coconut oil or shea butter to style their hair.

2. Milk And Honey Baths

Milk and honey treatment is another one of well known Egyptian beauty secret. This combination is used for exfoliating and skin nourishing baths. The lactic acid in the milk removes dead skin cells and the antibacterial properties of the honey fight infections.

3. Aloe Vera

The ancient Egyptians knew all about its miraculous properties and used it on their hair and skin. They used it as a treatment for burns and even ate it to improve their digestion.

4. Fenugreek Seed Face Masks

Egyptian women used face masks made from fenugreek seeds to keep their face soft and smooth. They thought drinking tea made from the seeds would increase the size of their breasts, but we’re not so sure about that yet!

5. Coffee Facial Scrub

Mix three tablespoons of coffee grounds with a tablespoon of coconut oil and a teaspoon of honey. This mixture will soften and cleanse your skin naturally.

6. Almond Oil As An Anti-Ageing Treatment

They used almond oil on their skin to fight the signs of ageing, because of the antioxidants that we now know that almond oil contains. Ancient Egyptian women also used the oil simply as a moisturizer.

7. Oils To Stimulate Hair Growth

Egyptian women used aromatic oils, the most popular of which were frankincense and myrrh, for hygiene and for the scent. They also used oils like almond oil and rosemary oil on their hair to condition it and to promote hair growth.

8. Ancient Egyptian Makeup

For makeup too, the Egyptians had to use natural ingredients. They used henna to colour their hair and to tint their nails, saffron was used as an eye shadow, burnt almonds were used to darken their eyebrows and they used red ochre for their lips.

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The Nutritional Benefits Of Honey And Lemon In The Morning On An Empty Stomach

Most of u have heard that drinking a glass of warm water with lime juice and honey will help you to reduce. There is a lot more to it than just for weight reduction. Lime has anti-cancer properties too, of which many aren't aware of.
Health Benefits of Honey And Lemon In Warm Water:

• Constipation: This mixture stimulates the digestive system, helps produce intestinal mucus, hydrates the colon and infuses water into dried stool, easing constipation.
• Weight loss:  Lime contains a type of fiber called pectin, that helps make you feel full and keeps cravings at bay. The mixture creates a more alkaline atmosphere in your stomach helping  you lose weight faster.
• Digestion: Lime triggers the liver to generate more bile to aid digestion. It also has anti-bacterial properties and helps in the production of intestinal mucus that detoxifies the colon.
• Immunity: Lack of water and essential fluids in the lymphatic system can make you feel sluggish and fatigued and slow down your mental processes. This mixture early in the morning helps hydrate your entire lymphatic system and improve your immunity. Vitamin C boosts the immune system further.
• Energy Booster: Honey is a zero calorie instant energy booster and lime activates negatively charged enzymes in your stomach improving digestion. The scent of lime is known to be a natural relaxant and can help uplift your mood.
• Pain: Consuming this drink every morning helps lower overall acidity in the body, including uric acid in the joints, which is one of the primary causes of pain and inflammation.
• Diuretic: Honey is a very potent antibacterial agent and with lime and water, flush out water from your body clearing any urinary tract infections.
• Oral Health: Lime cleanses the mouth, activates your salivary glands and kills offensive bacteria.
• Clear Skin: The mixture’s combined cleansing action helps in purifying your blood, lending unique restorative, antibacterial and collagen boosting properties to your skin.

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HEALTH BENEFITS OF PUMPKIN SEEDS

Pumpkin seeds are not just tasty, but immensely healthy. These seeds can be called as nutritional powerhouse that are packed with nutrients, which are required for the overall sustenance of health. Some of the most impressive benefits of pumpkin seeds include:

1. Magnesium for healthy heart: One-fourth cup of pumpkin seeds contains about half of the regularly suggested intake of magnesium which in turn helps the body in performing a wide range of vital physiological functions. When an individual takes the required amount of magnesium, it boosts the production of ATP, synthesis of RNA molecules, rhythmic pumping of the heart, proper formation of the tooth and bone and relaxation of the veins and vessels carrying blood. It has been shown that eating pumpkin seeds regularly keeps the blood pressure under control and reduces the risk of heart attack and stroke as well.
2. Zinc for assisting immunity: Pumpkin seeds are also a good source of zinc, and one ounce of this seed contains about 2 mg of the mineral. Zinc is essential for the body for a host of reasons such as immunity, growth of cells, proper sleep, lifting mood, replenishing the senses and is critical to eye and skin health. It is also known to help in regulating the insulin levels and improving male sexual power. Quite many people around the world do not get the right supply of this beneficial mineral due to mineral depletion of soil, effects of harmful drugs and consumption of plant-based diets. One can consume pumpkin seeds daily to combat common health issues such as cold and flu, depression, skin problems and acne and chronic fatigue.
3. Omega-3 fatty acids to control cholesterol: Nuts and seeds including pumpkin seeds are known to be viable sources of Omega-3 fatty acids or alpha-linolenic acid. It is required by all individuals and the body then converts it to the more useful fats called the DHA and EPA. By eating an ounce of pumpkin seeds every day, one can intake an excellent source of good cholesterol.
4. Tryptophan for restful sleep: Tryptophan belongs to the amino acid group. This is a protein building block found in abundance in the pumpkin seeds. This tryptophan is converted into serotonin by the body which in turn is transformed into melatonin or the sleep hormone. Those who have trouble sleeping can take a handful of pumpkin seeds along with some fruit pieces right before going to bed to see desirable results. The pumpkin seeds will supply the body with the required amount of tryptophan which will be converted to the sleep hormone and promote a restful sleep all through the night.

The pumpkin seeds can be stored and carried easily and require no refrigeration. Charged with a lot of nutrients ranging from copper to manganese, zinc to protein, pumpkin seeds should be considered as a healthy snack that can regularly be taken to enjoy a host of health advantages.

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What Is Ketosis?

We’ve longed been told that calorie restriction, increasing exercise and reducing dietary fat intake are the keys to weight loss. But, if you’ve ever attempted to control your weight by subsisting on fewer calories — especially from mostly bland “diet foods”— you’re already probably aware that this typically produces minimal results and is extremely hard to stick with long-term or consistently.

Considering the high rates of obesity now facing most developed nations — along with an increased risk for health conditions like diabetes or heart problems as a result — researchers have been anxiously working on how to suppress appetite and achieve weight loss in a healthy, sustainable manner. The ketogenic diet has emerged over the past several decades as one potential answer to this large-scale weight loss problem. 

While there are some differences in opinion, depending on who you ask, regarding the best approach to very low carb dieting, studies consistently show that the ketogenic diet (also called the keto diet) produces not only substantial weight loss for a high percentage of people who adhere to it, but also other important health benefits such as reductions in seizures, markers of diabetes and more.

The keto diet revolves around eating foods that are high in natural fats, consuming only moderate protein and severely restricting the number of carbs eaten each day. Even if you don’t have much weight to lose, entering into a state of ketosis can be helpful for other reasons — such as for improved energy levels, mental capabilities and mood stabilization.

What Is Ketosis?

Ketosis is the result of following the ketogenic diet, which is why it’s also sometimes called “the ketosis diet.” Ketosis takes place when glucose from carbohydrate foods (like grains, all sources of sugar or fruit, for example) is drastically reduced, which forces the body to find an alternative fuel source: fat. Although dietary fat (especially saturated fat) often gets a bad name, provoking fear of weight gain and heart disease, it’s also your body’s second preferred source of energy when carbohydrates are not easily accessible.
In the absence of glucose, which is normally used by cells as a quick source of energy, the body starts to burn fat and produces ketones instead. Once ketone levels in the blood rise to a certain point, you enter into a state of ketosis— which usually results in quick and consistent weight loss until you reach a healthy, stable body weight.

Let’s go through that again, step by step. What is ketosis? Here’s how it works:
1. Consumption of glucose from carbohydrate foods — grains, starchy vegetables, fruit, etc. — is cut way down.

2. This forces your body to find an alternative fuel source: fat (think avocados, coconut oil, salmon).

3. Meanwhile, in the absence of glucose, the body also starts to burn fat and produces ketones instead.

4. Once ketone levels in the blood rise to a certain point, you enter into a state of ketosis.

5. This state results in quick and consistent weight loss until you reach a healthy, stable body weight.

To sum up a complex process, ketosis happens when the the liver breaks down fat into fatty acids and glycerol, through a process called beta-oxidation. There are three primary types of ketone bodies that are water-soluble molecules produced in the liver: acetoacetate, beta-hydroxybutyrate and acetone.

The body then further breaks down these fatty acids into an energy-rich substance called ketones that circulate through the bloodstream. Fatty acid molecules are broken down through the process called ketogenesis, and a specific ketone body called acetoacetate is formed which supplies energy.

The end result is staying fueled off of circulating ketones (which are also sometimes called ketone bodies) — which is what’s responsible for altering your metabolism in a way that some people like to say turns you into a “fat-burning machine.”

The goal of the ketogenic diet is to keep you in this fat-burning metabolic state of ketosis. This is achieved by following a very low-carbohydrate, high-fat diet that includes only moderate amounts of protein. Foods like bread, cereal, processed snacks and sugary drinks are therefore off the table, while fattier foods like butter, grass-fed beef, fish and also non-starchy veggies take center stage, providing the majority of daily calories (as much as 70–80 percent).

How long does it take to get into ketosis? This will depend on a few factors, including how strictly you limit your carb intake and also certain variables that are mostly out of your control, like your genetics, medical history, body composition and energy needs. If you’re consistently eating from keto diet food list, you should be able to see results and improvements within a short couple of weeks.

Signs of Ketosis

Beginning the ketogenic diet is different than making most other dietary changes, including many popular low-carb diets, because it involves actually changing your metabolism is pretty significant ways. Most people find that if they ease into the diet, giving themselves about 3–4 weeks to adjust, they experience fewer negative symptoms associated with the early stages.

While entering into ketosis it’s common to notice certain signs and symptoms of your body changing. These have been nicknamed by some “the keto flu.” While implementing the ketogenic diet can be challenging at first, commonly causing some side effects that can last for 1–2 weeks (or potentially more), these typically go away with time. Symptoms usually decrease as your body get’s more accustomed to being in ketosis, but in the meantime you might find that you experience:

 Feeling tired and having low energy despite sleeping well

• Having trouble sleeping
• Increased cravings, especially for carbs or sugar
• Digestive issues like constipation or bloating due to water retention (especially after higher carb days)
• Feeling weaker during workouts and not recovering well
• Being more moody or irritable
• Losing libido
• Bad breath

Now that you’re aware of what the initial phase might feel like, here’s the good news: You’re also likely to notice improvements in several health markers, as well as appetite suppression due to keto diet. Below are some positive signs that you’re transitioning effectively into ketosis:

• Weight loss (this can happen quickly due to losing both water and fat)
• Reduced hunger and cravings. You might notice you’re able to “fast” for longer and feel less desire to eat many times per day. In fact, appetite suppression is one of the most meaningful signs of ketosis and often very obvious.
• Potentially improved energy, concentration and mental performance (especially after some time has passed). Initially the opposite might occur, but then you should notice no afternoon “energy dips” and, instead, more sustained energy.

According to most experts on the ketogenic diet, technically nutritional ketosis is defined by serum ketone levels (the amount of ketones in the blood) that fall between 0.5 to 3.0 mM. Some believe that 1.5 – 3 mmol/L is “optimal ketosis,” which might contribute to the most weight loss. Every person is a bit different in terms of what exact macronutrient ratio will keep them in this range, while also allowing them to feel their best in terms of energy levels and other symptoms. You can experiment with different carb amounts while testing to see how this affects your ketone levels, aiming to remain in nutritional ketosis (0.5 to 3.0 mM), as long as you feel well doing so. Try to test at the same time each day for consistency and avoid testing right after exercise.

You can know for sure that you’re in ketosis by measuring ketones in the blood, breath or urine. Several options for doing this include:

• Using a blood ketone meter: These use test trips and provide precise measurements of levels of BHB ketones in your blood. They can be purchased online and sometimes are a bit costly, but are a reliable way to know you’re consuming the right macronutrient ratio to remain in the correct metabolic state.
• Performing urine strip tests: You can measure ketone levels by using inexpensive urine strips, which is cost efficient and simple to do. However, the downside is that only acetoacetate ketone levels are revealed, not levels of BHB. Two popular types are called Ketostix and Uriscan.
• Using a breathalyzer: These measure the ketone called acetone and don’t require strips, however they may not be as accurate as blood tests.

5 Benefits of Ketosis

1. Weight Loss
The ketogenic diet approach to eating is one that can often be maintained and incorporated into a lifestyle, while the same can hardly ever be said for diets that restrict calories and fat, because they simply leave you feeling too hungry.
When you eat more food than your body needs, it’s converted to triglycerides and stored inside your fat cells. The more often you keep consuming large amounts of glucose through carbohydrate foods, the less your body needs to tap into existing sources (your fat cells or stored glycogen in your liver and muscles) for energy, so your newly added fat cells remain intact and ,therefore, weight loss if much more difficult.
On a keto diet, carbs provide only about 5 percent of daily calories, compared to anywhere between 40–60 percent on a “standard diet.” Reducing carbohydrate consumption this drastically means that the majority of empty calories from highly processed foods must be eliminated from your diet, including things like white bread and rolls, pasta, rice or other grains, sugar-sweetened beverages, desserts, etc. These are the same foods that tend to cause fluctuating blood sugar levels, cravings for more carbs and sugar, low energy and contribute to overeating in general.

With their absence, the body starts burning its own excess fat stores instead, promoting weight loss in a very high percentage of people. 

2. Suppressed Hunger & Reduced Cravings
In contrast to most other diet plans, remaining in ketosis doesn’t require counting calories, measuring portions or dealing with hunger pangs for the sake of eating as little as possible. In fact, most people feel satisfied and energized while in ketosis and find that they can go for longer periods without the need to eat (which is why intermittent fasting is commonly practiced with a keto diet).

Compared to meals that mostly contains carbs, high-fat, moderate protein meals are very filling and do a great job of controlling hunger hormones, often for many hours. This results in less need for snacking or grazing throughout the day, especially on junk foods or sweets.

Clinical results suggest both direct and indirect actions of ketones via modifications of various hunger-related hormones concentrations. While it’s not completely clear how ketosis reduces appetite, studies have found that ketosis is effective at lowering food intake and regulating appetite by altering levels of the hunger hormones including cholecystokinin (CCK) and ghrelin. At the same, ketone bodies seem to affect the hypothalamus region in the brain, positively impact leptin signals, and avoid slowing down the metabolism like most other diets do. 

3. Improvements in Blood Sugar Control & Heart Health 
Aside from its benefits related to weight loss, the keto diet can also drastically improve other health conditions tied to factors like poor blood sugar management, overeating and poor gut health. These contribute to common health problems such as:

• Heart disease
• High blood pressure and unhealthy cholesterol or triglycerides
  
• Diabetes
• Indigestion, including IBS symptoms or acid reflux
• Even cancer and tumor growth
• The keto diet has also been used for decades to help control seizures and symptoms of epilepsy in both children and adults

How can ketosis help reduce your risk various health concerns? It comes down to the benefits of stabilizing your blood sugar and decreasing glucose intake and usage. As glucose enters your blood, your pancreas sends out insulin to pick up the sugar and carry it to your cells so they can use it as energy. However, when your cells have used or stored all the glucose that they can, what remains is converted into glycogen to be stored in the liver and muscles OR converted into triglycerides, the storage form of fat.

4. More Energy & Enhanced Mental Focus
Not only do most people find that excess weight quickly drops off while on the keto diet, but many also experience improvements in terms of sustaining higher levels of energy.

After a period of time, your body becomes adapted to using ketones as fuel instead of glucose. Your muscles begin to learn to convert acetoacetate into a ketogenic substance called beta-hydroxybutyrate, or BHB. BHB then becomes the new preferred ketogenic source of energy, including to fuel all brain activity. What is not needed is expelled from the body as waste.

Another process also happens during ketosis that helps keep your body energized, and it’s called gluconeogenesis. This occurs when glycerol (created during beta-oxidation) get’s converted into glucose that your body can use for energy. Protein in your diet can also be converted to glucose in small amounts. So as you can see, essentially your body is able to create its own source of necessary glucose without getting it from carbohydrate foods. The human body is very efficient, and it knows just how to convert other macronutrients (protein and fat) into useable molecules that can be dispersed throughout the body as needed.

5. Reduced Risk for Other Chronic Diseases (Especially Neurological)
There’s strong evidence that a keto diet can help treat or manage serious diseases including epilepsy, Alzheimer’s disease, Parkinson's Disease and certain types of cancer. Studies show the diet helps to reduce disruptions in nerve and neural activity in the brain.

While it’s still not entirely clear how the keto diet helps treat these conditions, most experts believe that drastically cutting off glucose supply and entering ketosis helps elicit biochemical changes that prevent and eliminate short-circuits in the brain’s signaling system that are responsible for cellular damage, seizure and tumor growth.

Other mechanisms that have been suggested include: changes in ATP production making neurons more resilient in the face of metabolic demands, altered brain pH affecting neuronal activity, direct inhibitory effects of ketone bodies or fatty acids on ion channels, alterations in amino acid metabolism, and changes in synthesis of the inhibitory neurotransmitter GABA.

How to Get Into Ketosis

Inducing ketosis requires severely limiting your carbohydrate consumption, this way you cut off supply of glucose to your cells. In addition to severely restricting carbs, you also need to limit your protein consumption, since protein can be converted into glucose in small amounts. This is the exact reason that most low-carb diets (such as Atkins or the Paleo diet) do not result in ketosis, because they allow a high intake of protein that keeps supplying the body with enough energy that it doesn’t need to burn fat.
The Ketogenic Diet Food Plan:

• If you intend to follow a “strict” ketogenic diet, aim to get 60–80 percent of your daily calories from sources of fat. Between 15–25 percent of calories should be from protein sources, and only about 5–10 percent from carbohydrates.
• Based on the fact that most authorities recommend getting 45–65 percent of your calories from carbohydrates and only 20– 35 percent of your calories from fat, this will likely be very different than what you’re used to.

Transitioning Into Ketosis:

• For optimal results and the quickest improvements in terms of blood sugar and weight loss, it’s recommended you aim to eat between 20–30 grams of net carbs (total grams of carbs minus grams of fiber) a day.
• It’s usually best to include more carbs to begin with during your transition into ketosis, in order to help you adjust and avoid strong side effects (more on this below). Aim for around 50–60 grams net carbs daily in the beginning while you work towards decreasing to 20–30 grams if you wish.
• Keep in mind that the ketogenic diet takes into account net grams of carbohydrates, not simply total grams. Net carbohydrates are the amount of carbohydrates left over after you subtract grams of fiber from total grams of carbohydrates. For example, if vegetables you’re eating have 5 grams of carbohydrates total, but 3 grams come from fiber, the total number of net carbohydrates is only 2 grams, which is the number you add to your daily total.
• To figure out how many calories you need from each macronutrient group, first figure out how many calories you should be eating in total for weight maintenance or loss. You can use an online calculator, found here to help determine your energy/calorie needs. Then split up your calorie intake into fats, proteins and carbs.
• Make sure to drink plenty water throughout the day and also increase your intake of electrolytes, especially potassium from things like leafy greens and avocado.
• Exercise might also help you get into ketosis faster, although in the initial stages this may be hard due to low energy levels.

Remember that as your body changes — for example, you lose weight or increase muscle mass — your calorie needs and macronutrient ranges may also need to change. Always monitor your own biofeedback to make sure you’re fueling your body in the best way possible.

Precautions: Potential Side Effects of Ketosis

Before starting the ketogenic diet, it’s always best to consult with your physician if you have a history of existing health conditions including diabetes, kidney disease or damage, heart problems, a hormonal imbalance, or history with an eating disorder.
The ketogenic diet may not be safe for people with certain metabolic conditions or health conditions, especially:

• Gallbladder disease
• Impaired fat digestion
• History of pancreatitis
• Kidney disease
• Impaired liver function
• Previous gastric bypass surgery for weight loss
• Type 1 diabetes or impaired insulin production
• History of alcoholism or excessive alcohol
• Porphyria

One particular concern to be aware of is the risk for ketoacidosis , which especially applies to diabetics. Ketoacidosis is a dangerous metabolic state in which excessive amounts of ketones are produced. In mostly healthy individuals, ketosis is regulated by insulin, which is the hormone that controls the creation of ketone bodies and regulates the flow of fatty acids into the blood.
People with type 1 diabetes do not produce enough insulin, so their bodies are unable to regulate ketones, which can lead to a dangerous environment. Always consult with your doctor if you have diabetes before changing your diet, and look out for warning signs of ketoacidosis including: excessive thirst, increased urination, nausea, vomiting, abdominal pain, shortness of breath, weakness, fatigue and confusion.

Final Thoughts on Ketosis & The Ketogenic Diet

• Ketosis is the result of following the ketogenic diet (sometimes called “the ketosis diet”).
• While entering into ketosis it’s common to notice certain signs and symptoms of your body changing, which can be both pleasant or uncomfortable. These include reduced appetite/suppressed hunger, weight loss, changes in energy levels and sleep, bad breath, digestive issues or moodiness.
• The unwanted side effects of ketosis (nicknamed “the keto flu”) usually go away within a couple of weeks and can commonly be managed by eating more fat, drinking enough water, getting more electrolytes, resting and being patient during the transition.
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