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Hospital backlogs in pediatric care could affect children’s health for the rest of their lives

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Scarlett Murray
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Hospital backlogs in pediatric care could affect children’s health for the rest of their lives

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A surgery is performed in the operating room at Toronto’s Hospital for Sick Children on Nov. 30, 2022.Chris Young/The Canadian Press

Two-thirds of pediatric patients in need of surgery at two of Ontario’s largest children’s hospitals are being forced to wait beyond the recommended window as a result of backlogs and inadequate resources, putting them at risk for lifelong complications and setbacks.

At Toronto’s Hospital for Sick Children, the surgical wait list soared to 6,509 last week, the longest it has ever been. Sixty-seven per cent of those on the list have been waiting beyond the recommended window for surgery, which can lead to deteriorating health and make the eventual surgery riskier.

“It’s hard to overstate the gravity of the situation and the difficulty for children to access surgical care,” said Simon Kelley, the associate chief of perioperative services, clinical and ambulatory, at SickKids. “That used to be a never event. We never used to have kids waiting that long.”

At McMaster Children’s Hospital in Hamilton, about 2,300 pediatric patients are waiting for surgery, with two-thirds already outside the recommended window. Hospital president Bruce Squires said those figures are “the tip of the iceberg,” as another 2,000 kids are waiting to have their first appointment with an ear, nose and throat surgeon just to get on a surgical wait list.

Mr. Squires said the massive delays in timely access to health care represent a “tragic loss.”

“There are intervention windows that are critical in a child’s development. If you recognize early and put in place the interventions that we know work, then you can minimize the long-term impact or even the short-term and the medium-term,” he said.

For instance, when children are forced to wait years for spinal surgery, their spines become more crooked, which makes the surgery more complicated and increases the risk. Those patients are also more likely to miss important developmental milestones, Dr. Kelley said.

The situation is just as dire in other parts of the country. Dafydd Davies, a pediatric and thoracic surgeon and chief of the department of surgery at the IWK Health Centre in Halifax, said there are 2,500 pediatric patients waiting for surgery at his hospital and that 30 to 40 per cent are beyond the recommended window.

But it’s not just surgery backlogs causing delays in timely care for children and adolescents. Pediatric facilities across Canada say they are grappling with a variety of challenges, including years-long waits for developmental assessments, used to diagnose autism, ADHD, fetal alcohol spectrum disorders and other conditions, and excessive delays in accessing specialty clinics, diagnostic scans and mental health services.

Carrie Dornstauder, the executive director of the maternal and children’s provincial programs for the Saskatchewan Health Authority, said the wait list for pediatric subspecialty care, such as respirology or gastroenterology, ranges from two to four years. While the most urgent cases are seen on a priority basis, the current state of the system means many children are left to wait too long, she said.

“Child health indicators have a very defined window of time. We need to address those,” she said.

At CHEO in Ottawa, there are almost 36,000 patients waiting to be seen at the hospital’s more than 70 medical specialty clinics, and about two-thirds of those are beyond the recommended window for care. The clinics with the biggest wait lists include ophthalmology, neurology and urology. The hospital has another 4,500 patients waiting for diagnostic imaging, with 56 per cent waiting longer than recommended. Some 2,180 are waiting for surgery, 44 per cent of them beyond the recommended window.

“We’re talking about pediatric health interventions that can change the trajectory of an entire life,” said Alex Munter, the president and CEO of CHEO. “So that’s why we feel an enormous sense of urgency about it.”

According to Children’s Healthcare Canada, pediatric facilities have been grappling with these issues for years because they haven’t had the proper funding to meet the needs of patients, said Emily Gruenwoldt, the advocacy association’s president and CEO.

Dr. Kelley said the SickKids surgical wait list demonstrates why pediatric facilities need more resources. The hospital performs about 12,000 surgeries every year and was able to maintain that number throughout much of the pandemic. But the backlog is growing because the hospital isn’t able to scale up to meet the needs of patients in a more timely way.

“We are at full capacity, yet the wait list is still rising,” Dr. Kelley said. “What we need is a significant increase in resources to be able to bring the wait list down.”

McMaster’s wait times to see a developmental pediatrician, who can assess patients for autism, fetal alcohol spectrum disorders and other neurodevelopmental conditions, are also bleak. Those pediatricians can see about 750 new patients a year, and about 2,000 are on the wait list, which means that every year another 1,250 names go on the list.

“It’s building and building and building and getting worse and worse,” Mr. Squires said.

Earlier this year, the federal government promised $2-billion to address the crisis in children’s health care, but so far only Ontario and Nova Scotia have committed to spend those funds on the pediatric system, said Ms. Gruenwoldt. But more money and resources are needed to address the problems facing the pediatric health care system over the long term, she said.

Children’s Healthcare Canada is pushing the federal government to create a position dedicated to overseeing children’s health across the country. Ms. Gruenwoldt said the system needs a leader with national oversight who can address the ongoing problems and ensure solutions get implemented.

“We need to wrap our arms around how we deliver more accessible care,” she said. “We need to set some targets, timelines and goals.”

UCalgary breaks new ground in transformative partnerships for child health | News

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Scarlett Murray
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UCalgary breaks new ground in transformative partnerships for child health | News

A revolution in child health and wellness is underway at the University of Calgary. The One Child Every Child (OCEC) initiative is set to rewrite Canada’s narrative in child-health outcomes. This ambitious initiative is more than an investment in research; it’s a profound commitment to every child’s right to optimal health and the brightest possible future. 

Despite Canada being one of the wealthiest nations, UNICEF ranked it 30th out of 38 wealthy nations in child health-and-wellness outcomes in 2020. This alarming statistic sparked a response from UCalgary, leading to the creation of the OCEC initiative.  

Collaboration for a better future 

This groundbreaking initiative is backed by a robust $268-million investment, including the largest research grant ($125 million from the Canada First Research Excellence Fund) in UCalgary’s history. This funding, coupled with unprecedented contributions from partners and donors, amplifies the initiative’s potential to dramatically enhance children’s lives. 

“This transformational national investment in child health and well-being will allow us to develop new diagnostic tools for Canadian hospitals and build national training platforms for health-care professionals,” says research lead Dr. Susa Benseler, MD, PhD, director of the Alberta Children’s Hospital Research Institute (ACHRI) at UCalgary. 

The OCEC initiative thrives on collaboration, inclusivity and resourcefulness. It unites researchers, health-care providers, equity-deserving communities, educators, and national partners from Indigenous and non-Indigenous communities, forming a holistic, transdisciplinary network dedicated to advancing child health and well-being. 

“We are passionate about better meeting the needs of the children we serve. Relationships, partnerships, people … they are the heart of One Child Every Child,” says Benseler.  

Through UCalgary, 132 organizations across 25 countries, including UNICEF, Children’s Healthcare Canada, the Alberta Children’s Hospital Foundation and the Azrieli Foundation are on board. Additionally, more than 250 unique health-delivery organizations have joined the cause, forming a powerful global alliance for children’s health. 

“This level of collaboration is a very unique thing because we’re saying that we, together as a group, as a community, are committed to a better future for one child … and every child,” says Benseler. “We are setting out to change our society in a way that children can thrive.” 

Addressing one of society’s biggest challenges 

OCEC focuses on three strategic areas: Better Beginnings, Precision Health and Wellness, and Vulnerable to Thriving. Each area is a vital piece of the puzzle, contributing to a comprehensive approach to child health that is primed to create lasting societal benefits. 

The initiative arose from a dynamic partnership with the Women and Children’s Health Research Institute at the University of Alberta. “Collectively, we represent the largest and most productive concentration of child-health researchers in Canada,” says Dr. Benedikt Hallgrimsson, PhD, deputy director of ACHRI and co-author of the scientific strategy for OCEC.

“As we make scientific discoveries, we will work with our partners to implement those findings and overcome barriers to optimal child health.” 

Strategy 2 of UCalgary’s new strategic plan, Ahead of Tomorrow, emphasizes the role of research and innovation in addressing society’s biggest challenges. The OCEC initiative embodies this strategic vision, demonstrating how research can fuel real-world impact, provide invaluable experience for students, foster innovative discoveries for scholars and facilitate meaningful collaborations with community partners.  

“Data and discoveries from our research will be shared with policy-makers and partners to guide decisions with the potential for the biggest impact,” says Dr. William Ghali, vice-president (research). “Embedding research in all that we do enhances our ability to change the world.”  

As UCalgary steps forward with the One Child Every Child initiative, it’s clear that this is about more than research — it’s about committing to a future where every child has the chance to thrive. By focusing on the youngest members of our society, UCalgary is not only changing the face of research, but also shaping a healthier, brighter future for all. 

“One Child Every Child is not about showing that one group is better than the other, but that, together, we are so much better than individual buckets of excellence,” says Benseler. “It’s not surprising that it comes out of the University of Calgary, because that’s who we are. That’s what we do; we think outside the box.” 

Ontario announces $30-million funding boost for kids’ health

By
Scarlett Murray
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Ontario announces -million funding boost for kids’ health

CHEO President and CEO Alex Munter called it the biggest children’s health funding announcement in provincial history.

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Published Jul 19, 2023  •  Last updated Jul 19, 2023  •  3 minute read

Children's Hospital of Eastern Ontario CHEO
Officials said the new provincial funding would help CHEO hire between 200 and 250 new staff members. Ontario-wide, the stable funding could add 1,500 pediatric health professionals. Photo by Adrian Wyld /The Canadian Press

The Ontario government will boost children’s health-care spending by $330 million a year, a move that will give the province’s overburdened pediatric health system some badly needed relief.

Premier Doug Ford announced the new funding during a Wednesday news conference at CHEO attended by heads of every pediatric hospital and health centre in the province and other children’s health leaders.

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“This new funding will provide our front-line health-care partners with the tools they need to immediately provide more children with the care they need close to home,” Ford said.

CHEO President and CEO Alex Munter called it the biggest children’s health funding announcement in provincial history, saying it would not only expand capacity for treatment, but would help “unleash creative forces of children’s and youth organizations across the province” to improve health care for children and their families.

Children’s health care has been underfunded in Ontario for decades, pediatric health officials say, but the situation has reached crisis proportions since the COVID-19 pandemic.

Since 2019, wait times for pediatric treatment, surgery and, especially, mental health supports have ballooned. There are 36,000 children and youth on waiting lists for appointments at CHEO alone. Two-thirds of them have waited longer than is clinically recommended.

Last fall and winter, CHEO and other children’s hospitals faced a crisis as the number of children in need of care during a severe viral illness surge overwhelmed the system. Older youths were sent to adult hospitals, but many children and their families still waited hours to be seen in emergency wards and some children were flown across Ontario for treatment.

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The crisis attracted attention to what pediatric health leaders said had been a long-standing issue. Organizations representing pediatric care have long argued that children’s health care needs to be “right-sized” to better meet the needs of a growing population with increasingly complex illnesses.

The new funding will help CHEO hire between 200 and 250 new staff members, Munter said. Province-wide, the stable funding could add 1,500 pediatric health professionals, something that could be slowed by shortages of nurses and other health workers.

CHEO, which struggled last fall during a severe viral season, has already received some funding increases to help cope with long waits in the emergency department and for critical-care beds. Munter said those investments, including new critical-care beds, would put the hospital in a better position when facing what is expected to be another severe viral season this fall.

It could take longer for full results of the major funding announcement to be felt, he said.

The new money will support everything from urgent-care clinics to reduce the pressure on pediatric emergency departments to more surgical staff to increase day surgeries, increasing access to diagnostic imaging and reducing wait times for youth to connect to mental health services, among other initiatives.

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“This funding will reduce wait lists, enhance access to critical services and ensure families receive the specialized care their children require when they need it most,” said Michael Parsa, provincial minister of Children, Community and Social Services.

The federal government committed $2 billion in federal health transfer funds to help reduce backlogs and improve children’s health care across Canada.

Emily Gruenwoldt, president and CEO of Children’s Healthcare Canada, called Wednesday’s announcement “a great first step” toward improving pediatric care and said her organization wanted to see other provinces follow suit.

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Foods to Eat and Avoid

By
Scarlett Murray
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0
Foods to Eat and Avoid

Building abs is possible both inside and outside of the gym. Incorporating whole grains and fatty fish while cutting sugar-sweetened drinks is a great start to an ab-building diet.

If you’re looking to get a six pack, switching up your diet is essential.

Certain foods can boost metabolism, enhance fat burning, and keep you feeling full between meals.

Meanwhile, others contribute little more than extra calories and sugar, increasing your risk of weight gain and excess body fat.

This article examines the best diet to get defined abs, including which foods you should eat and avoid to maximize your results.

Surprisingly, your kitchen is a great place to start building abs. It’s important to fill your diet with lots of nutritious, whole foods, such as fruits, veggies, whole grains, healthy fats, and high-protein items.

These foods are not only high in micronutrients and antioxidants but also low in calories. Thus, they can support weight loss and increase fat burning.

Additionally, they supply fiber, protein, and healthy fats, all of which play a central role in improving body composition (1, 2, 3).

However, it’s important to focus on overall fat loss rather than spot reduction, which involves targeting a specific area of your body, such as your belly, for weight loss or fat burning.

Despite the popularity of this technique in the fitness industry, studies show that spot reduction is generally ineffective (4, 5).

Additionally, keep in mind that diet isn’t the only factor when it comes to getting more defined abs.

In fact, getting regular physical activity is just as crucial to burning calories and toning your muscles.

Summary

A diet for abs should include plenty of whole foods rich in fiber, protein, and healthy fats. It’s also important to focus on overall fat loss rather than spot reduction and pair your diet with regular physical activity.

Aside from hitting the gym, choosing the right foods can help you get abs quicker. Here are a few of the best foods to eat on an ab-building diet.

Fruits and vegetables

Fruits and veggies are very nutrient-dense, meaning that they’re low in calories but high in antioxidants, fiber, and an assortment of vitamins and minerals (6).

They may also boost weight loss and fat burning, making them a must-have for any ab-building diet.

According to a review of 10 studies, eating at least 4 servings of veggies per day was associated with a lower risk of weight gain and reduced waist circumference in women (7).

Another study in 26,340 people showed that eating more fruits and veggies was linked to lower body weight and less overall body fat, while more fruit intake was tied to less belly fat (8).

Whole grains

Whole grains like oats, barley, buckwheat, and quinoa can be a great addition to your diet if you’re looking to get abs.

In addition to being high in fiber, which can enhance weight loss, digestion, and blood sugar levels, whole grains are a good source of vitamins, minerals, and antioxidants (9, 10).

Some research suggests that eating whole grains can reduce appetite and influence your body’s energy use, both of which can affect body composition (11).

One small, 12-week study in 50 people also found that swapping refined wheat bread for whole-grain wheat bread led to significant reductions in belly fat (12).

Nuts and seeds

Nuts and seeds provide the perfect balance of fiber, protein, and healthy fats, all of which can be incredibly beneficial for getting abs.

In a 6-week study in 48 people, eating 1.5 ounces (43 grams) of almonds per day led to significant reductions in belly fat (13).

Another study in 26 people showed that eating 1.2 ounces (35 grams) of chia flour daily for 12 weeks decreased body weight and waist circumference (14).

Pistachios, walnuts, almonds, pecans, and Brazil nuts are all great nuts to incorporate into your diet, alongside seeds like chia, flax, pumpkin, and hemp.

Fatty fish

Fatty fish like salmon, mackerel, tuna, and sardines are packed with omega-3 fatty acids, which play a key role in heart health, brain function, inflammation, and weight control (15, 16, 17).

Eating fish can not only help you drop belly fat but also potentially reduce rick factors for heart disease, such as high triglyceride levels.

One study in 2,874 adults found that those who regularly ate fatty fish tended to have less belly fat and lower triglyceride levels. Similarly, eating lean fish was tied to lower waist circumference and triglyceride levels in women (18).

What’s more, fish is high in protein, which may promote abdominal toning.

Research suggests that higher protein intake may be associated with less belly fat and could help reduce appetite and increase weight loss (2, 19, 20).

Legumes

Legumes are a family of plants that include lentils, beans, peas, and peanuts.

They’re typically a great source of essential nutrients like protein, fiber, B vitamins, iron, copper, magnesium, and zinc (21).

In particular, eating more protein has been linked to improvements in body composition and reductions in belly fat (19, 20, 22).

Meanwhile, increased fiber intake is associated with weight loss and decreased belly fat (23, 24).

Tea

Green tea has been studied for its potential to rev up weight loss and fat burning.

This is largely due to the presence of catechins like epigallocatechin gallate (EGCG), a compound shown to increase the number of calories burned throughout the day (25).

One review of six studies noted that regular green tea intake led to a decrease in belly fat, weight, and waist circumference (26).

Black tea is also rich in flavonoid compounds that can stimulate weight loss.

One 3-month study in 111 people found that drinking 3 cups (710 ml) of black tea daily led to a 3/4-inch (1.9-cm) reduction in waist circumference and 1.4 pounds (0.6 kg) of weight loss (27).

Other teas, such as white, oolong, and herbal varieties, may also be beneficial.

In fact, a study in 6,432 people determined that tea drinkers tend to have lower body weight and waist circumference than people who don’t drink tea (28).

Summary

Fruits, veggies, whole grains, nuts, seeds, fatty fish, legumes, and tea are all nutritious additions to an ab-building diet.

Besides adding healthy ab-building foods to your diet, you should avoid a few that may harm your waistline or overall health.

Here are a few items that you should limit or cut out completely if you want to get abs.

Sugar-sweetened drinks

Sugary drinks like soda, sports drinks, and juice can increase body fat and stall progress on getting abs.

These drinks are not only high in calories but also packed with sugar.

Studies show that drinking sugar-sweetened beverages may be linked to a higher risk of belly fat and weight gain (29, 30, 31).

Plus, a study in 31 people revealed that drinking sugar-sweetened beverages for 10 weeks reduced both fat burning and metabolism compared to not drinking them (32).

Fried foods

In addition to being high in calories, fried foods like French fries, chicken strips, and mozzarella sticks are also high in trans fats.

Trans fats are produced via hydrogenation, a process that allows oils to remain solid at room temperature (33).

Not only are trans fats linked to a higher risk of heart disease, but animal studies have also found that they may contribute to weight gain and increased body fat (34, 35).

In fact, one six-year study in monkeys discovered that a diet high in trans fats caused weight gain and increased belly fat — even without excess calories (36).

Alcohol

In moderation, an alcoholic beverage here and there can be enjoyed as part of a healthy, ab-building diet.

However, excessive drinking can harm both your health and your waistline.

For example, one study in over 8,600 people found that greater alcohol intake was tied to larger waist circumference (37).

Another study in 11,289 people showed that those who drank more alcohol during each outing were more likely to have excess belly fat than those who consumed less than 2 drinks per occasion (38).

Sugary snacks

Sugar-filled snacks like cookies, cakes, and candies should be kept to a minimum if you’re looking to reduce belly fat and increase ab definition.

Many of these foods are high in calories, as well as added sugar in the form of fructose.

One study showed that adolescents who consumed the highest amounts of fructose per day tended to have more belly fat and approximately 5.7 lbs (2.6 kg) more fat mass than those who consumed the lowest amounts (32, 39).

Plus, research suggests that fructose may increase hunger and appetite more than regular sugar, which could potentially lead to weight gain (40).

Refined grains

Refined grains like white rice, bread, and pasta have been stripped of many nutrients during processing to extend shelf life and improve texture.

Compared to their whole-grain counterparts, refined grains are typically lower in fiber and several key vitamins and minerals.

Studies indicate that swapping refined grains for whole grains may help support weight loss and decrease body fat.

One study in 2,834 people found that eating more whole grains was associated with less belly fat while refined grain intake was tied to increased belly fat (41).

Summary

Limiting your intake of sugar-sweetened drinks, fried foods, alcohol, sugary snacks, and refined grains can help decrease belly fat to help you get abs.

Exercise is just as important as diet when it comes to building muscle and increasing ab definition.

Cardio or aerobic exercise involves increasing your heart rate through activities like jogging, biking, boxing, or swimming.

Adding cardio to your routine can help burn calories and increase overall weight loss to help you get abs more quickly (42, 43).

You may also want to consider ramping up your routine with resistance training, which is a form of physical activity focused on building strength and endurance.

According to one review, resistance training could help increase lean body weight, reduce fat mass, and boost metabolism by 7% within just 10 weeks (44).

Resistance training typically involves lifting weights or doing bodyweight exercises, such as push-ups, squats, and lunges.

Exercises used to tone core muscles can also help you get abs. These include crunches, planks, mountain climbers, and sit-ups.

High-intensity interval training (HIIT) is another regimen that involves rotating between intense bursts of physical activity and brief recovery periods.

Studies show that HIIT may reduce belly fat and total body fat more than other types of exercise, making it a good addition to your ab-building routine (45, 46).

Summary

Cardio, resistance training, and HIIT can increase fat loss and build muscle to lead you toward strong, defined abs.

If you want to get a six pack, changing your diet is key.

Fruits, veggies, whole grains, nuts, seeds, legumes, fatty fish, and tea can all help accelerate fat burning and improve body composition.

Meanwhile, you’ll want to avoid fried foods, sugary snacks, refined grains, sugar-sweetened beverages, and excessive alcohol intake.

For best results, be sure to combine your nutritious, ab-building diet with a regular exercise routine and healthy lifestyle.

18 Healthy Foods for Your Weight Loss Journey

By
Scarlett Murray
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0
18 Healthy Foods for Your Weight Loss Journey

Eating nutrient-rich foods, such as lean protein and legumes, can support your overall health and help you manage your weight.

While weight loss is not a magic bullet for health and not everyone needs to pursue it, it may be something you want to work toward to feel your healthiest. Just make sure to talk with a healthcare professional before making drastic changes.

If losing weight is your goal, these 16 foods may help support a healthy weight loss journey.

Eggs are incredibly nutrient-dense and high in protein and fat, which help you feel full.

In a 2020 study that included 50 people with overweight or obesity, researchers found that eating eggs and buttered toast for breakfast — instead of cereal, milk, and orange juice — increased the participants’ feelings of fullness for the next 4 hours.

Similarly, another study involving 48 adults found that those who ate a breakfast containing protein from eggs, as well as high fiber foods, reported greater satiety (fullness) than those who ate low fiber cereal and milk.

Leafy greens such as kale, spinach, and collard greens pack fiber and nutrients that can help keep you satisfied and hydrated.

What’s more, leafy greens contain thylakoids, plant compounds that have been linked with increased satiety and better appetite management.

However, more research is needed on the effects of thylakoids from food sources rather than supplements.

Fish is loaded with high quality protein, healthy fats, and other important nutrients. That combination keeps you feeling full and can help you manage your weight.

What’s more, fish — and seafood in general — may supply a significant amount of iodine, which is necessary for maintaining thyroid function and metabolism.

Skinless chicken breast and lean red meats such as tenderloin and flank steak pack protein and iron and have less saturated fat than other cuts of meat. All these qualities make them great options to support weight management and heart health.

Just be sure to enjoy red meat in moderation and opt for healthier cooking methods when possible to prevent any negative health effects.

Limiting smoke and wiping away drippings while cooking red meat can also help prevent the formation of harmful compounds that have been linked to cancer.

Potatoes and other root vegetables have several properties that make them wonderful foods for weight loss and optimal health.

On a scale called the Satiety Index, which measures how filling different foods are, boiled white potatoes scored the highest of all the foods tested.

If you allow potatoes to cool after boiling, they will form large amounts of resistant starch, a fiber-like substance that has been linked to weight loss in animal studies.

Beans and other legumes, such as lentils, black beans, and kidney beans, can be beneficial for weight loss.

Those foods tend to be high in protein and fiber, two nutrients that promote satiety. They also may contain some resistant starch.

Between the slurping, smelling, tasting, cooling, and chewing, soup may take you longer to eat than other foods. This may help you eat more mindfully.

Incorporating a vegetable-based clear soup before your meal can also be a way to feel fuller and eat less overall, which may promote weight loss.

Not only are avocados rich in heart-healthy fats, but they also contain a lot of water and fiber, which make them very filling.

Additionally, they help your body absorb important fat-soluble vitamins and contain many important nutrients, including fiber and potassium.

It’s worth keeping in mind that avocados are energy-dense, so being mindful of portions is key when weight loss is your goal.

Nuts are high in heart-healthy unsaturated fat and provide you with protein, fiber, and other plant compounds that benefit heart health.

Studies have shown that eating nuts can improve metabolic health and even promote weight loss.

But, as with any high fat food, it’s a good idea to be mindful of portion sizes when eating nuts and to eat only to the point of satiety.

Recent studies show that a diet rich in whole grains can help support healthy weight loss.

That’s because they’re loaded with fiber and contain a decent amount of protein. Notable examples include oats, brown rice, and quinoa.

Chili peppers contain capsaicin, a substance that makes hot peppers such as chilis spicy.

Some studies show that capsaicin can improve how fast your body metabolizes fat and increase your sensation of fullness. Together, these may support your healthy weight loss journey.

Still, more research is needed to learn about this effect, especially regarding capsaicin from food sources.

Most fruits have properties that make them great for helping you reach or maintain a healthy weight.

Even though fruits contain natural sugar, they have a low energy density and are loaded with micronutrients. Plus, their fiber content helps prevent sugar from being released too quickly into your bloodstream.

Whenever possible, it’s a good idea to consume a variety of fruits of different colors, particularly those that are in season.

Chia seeds are highly nutritious and rich in fiber, which can promote feelings of fullness.

In one small 2017 study of 24 adults, those who ate either 0.33 ounces (7 grams) or 0.5 ounces (14 grams) of chia seeds with yogurt as a midmorning snack had increased feelings of satiety and ate less at lunch.

What’s more, chia seeds are high in omega-3 fatty acids, which may support weight management.

Greek yogurt is great for weight management, as it contains a good amount of protein per serving.

What’s more, certain types of yogurt contain probiotic bacteria that can improve the function of your gut.

Consider choosing full-fat yogurt. While the evidence is still mixed, some studies show that full-fat dairy is associated with a reduced chance of developing obesity and type 2 diabetes over time.

In addition, full-fat dairy can help you feel full longer.

What foods help fast weight loss?

Fruits and vegetables are high in fiber but low in calories, so eating them in place of higher-calorie snacks may help with fast weight loss. Losing about 1–2 pounds per week is generally considered the fastest rate that is healthy.

What foods burn more belly fat?

Some studies suggest that following a high fiber diet may support decreased body fat. Examples include chia seeds, whole grains, cruciferous vegetables, and legumes.

But foods on their own cannot make you burn fat. The only way to truly burn body fat is by eating fewer calories than you burn.

What food burns the most weight?

High protein foods may be especially helpful for weight loss. Lean meat, fish, legumes, and dairy products are great sources of protein. But to lose weight, you also need to make sure you’re eating fewer calories than you burn.

Many foods are delicious, nutritious, and supportive of your goals to reach or maintain a healthier weight. These are mainly whole foods such as fish, lean meats, vegetables, fruit, nuts, seeds, and legumes.

Along with moderation and regular exercise, eating these nutritious foods should help pave the way to a healthy life.

What Is the Okinawa Diet? Foods, Longevity, and More

By
Scarlett Murray
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0
What Is the Okinawa Diet? Foods, Longevity, and More

The Okinawa diet gets its name from the traditional eating style of those living on Japan’s Okinawa island. The diet is low-calorie and carb-based typically, but today consists of more protein and fat.

Okinawa is the largest of the Ryukyu Islands located off the coast of Japan between the East China and Philippine Seas.

Okinawa belongs to one of five regions of the world known as blue zones. People who reside in blue zones live exceptionally long, healthy lives compared to the rest of the world’s population (1).

The lifespans enjoyed by Okinawans may be explained by several genetic, environmental, and lifestyle factors. That said, experts believe that one of the strongest influences is diet.

This article explores the Okinawa diet, including its primary foods, health benefits, and possible drawbacks.

In the purest sense, the Okinawa diet refers to the traditional eating patterns of the people living on the Japanese island of Okinawa. Their unique diet and lifestyle are credited with giving them some of the longest lifespans on the planet.

The traditional Okinawa diet is low in calories and fat while high in carbs. It emphasizes vegetables and soy products alongside occasional — and small — amounts of noodles, rice, pork, and fish.

In recent years, the modernization of food production and dietary habits has led to a shift in the macronutrient content of the Okinawa diet. Although still low-calorie and primarily carb-based, it now contains more protein and fat.

The macronutrient breakdown of the Okinawa diet is outlined in this table (2):

Additionally, Okinawan culture treats food as medicine and utilizes many practices from traditional Chinese medicine. As such, the diet includes herbs and spices known for having health benefits, such as turmeric and mugwort (2).

Okinawan lifestyle also emphasizes daily physical activity and mindful eating practices.

The health benefits associated with the traditional Okinawan diet have given rise to a mainstream version intended to promote weight loss. While it encourages intake of nutrient-dense foods, this offshoot is heavily influenced by the Western diet.

Summary

The Okinawa diet — which is high in carbs and vegetables — refers to the traditional dietary and lifestyle habits of people who live on the Japanese island of Okinawa. A mainstream version promotes weight loss.

Many of the Okinawa diet’s benefits may be attributed to its rich supply of whole, nutrient-dense, high-antioxidant foods.

Essential nutrients are important for the proper function of your body, while antioxidants protect your body against cellular damage.

Unlike other Japanese, Okinawans consume very little rice. Instead, their main source of calories is the sweet potato, followed by whole grains, legumes, and fiber-rich vegetables.

The staple foods in a traditional Okinawan diet are (2):

  • Vegetables (58–60%): sweet potato (orange and purple), seaweed, kelp, bamboo shoots, daikon radish, bitter melon, cabbage, carrots, Chinese okra, pumpkin, and green papaya
  • Grains (33%): millet, wheat, rice, and noodles
  • Soy foods (5%): tofu, miso, natto, and edamame
  • Meat and seafood (1–2%): mostly white fish, seafood, and occasional pork — all cuts, including organs
  • Other (1%): alcohol, tea, spices, and dashi (broth)

What’s more, jasmine tea is consumed liberally on this diet, and antioxidant-rich spices like turmeric are common (2).

Summary

The traditional Okinawa diet is comprised of very nutritious, mostly plant-based foods — especially sweet potatoes. These foods provide a rich supply of antioxidants and fiber.

The traditional Okinawa diet is quite restrictive compared to a modern, Western diet.

Because of Okinawa’s relative isolation and island geography, a wide variety of foods have not been accessible for much of its history.

Thus, to follow this diet, you’ll want to restrict the following groups of foods (2):

  • Meats: beef, poultry, and processed products like bacon, ham, salami, hot dogs, sausage, and other cured meats
  • Animal products: eggs and dairy, including milk, cheese, butter, and yogurt
  • Processed foods: refined sugars, grains, breakfast cereals, snacks, and processed cooking oils
  • Legumes: most legumes, other than soy beans
  • Other foods: most fruit, as well as nuts and seeds

Because the modern, mainstream version of the Okinawa diet is based primarily on calorie content, it allows for more flexibility.

Some of the lower-calorie foods like fruit may be permitted, although most of the higher-calorie foods — such as dairy, nuts, and seeds — are still limited.

Summary

The Okinawa diet limits or eliminates several groups of foods, including most fruit, meat, dairy, nuts, seeds, and refined carbs. The traditional form of the diet is historically restrictive because of Okinawa’s geographic isolation.

The Okinawa diet has a number of health benefits, which are often attributed to its high antioxidant content and high-quality, nutritious foods.

Longevity

The most notable benefit of the traditional Okinawa diet is its apparent impact on lifespan. Okinawa is home to more centenarians — or people who live to be at least 100 years old — than anywhere else in the world (4).

Proponents of the mainstream version of the diet claim that it also promotes longevity, but no substantial research is available to validate these claims.

Many factors influence longevity, including genetics and environment — but lifestyle choices also play a significant role.

High levels of free radicals — or reactive particles that cause stress and cellular damage in your body — may accelerate aging (5).

Research suggests that antioxidant-rich foods may help slow the aging process by protecting your cells from free radical damage and reducing inflammation (6).

The traditional Okinawa diet is comprised primarily of plant-based foods that offer potent antioxidant and anti-inflammatory capacities, which possibly promote a longer lifespan.

The diet’s low-calorie, low-protein, and high-carb foods may also promote longevity.

Animal studies suggest that a calorie-restricted diet made up of more carbs and less protein tends to support a longer lifespan, compared to high-protein Western diets (7, 8).

More research is needed to better understand how the Okinawa diet may contribute to longevity in humans.

Reduced risk of chronic diseases

Okinawans not only live long lives but also experience fewer chronic illnesses, such as heart disease, cancer, and diabetes.

Diet likely plays a role, as Okinawan foods boast essential nutrients, fiber, and anti-inflammatory compounds while being low in calories, refined sugar, and saturated fats.

In the traditional diet, most calories come from sweet potatoes. Some experts even claim that the sweet potato is one of the healthiest foods you can eat (2).

Sweet potatoes provide a healthy dose of fiber and have a low glycemic index (GI), meaning that they don’t contribute to sharp rises in blood sugar. They also offer essential nutrients like calcium, potassium, magnesium, and vitamins A and C (2).

What’s more, sweet potatoes and other colorful vegetables frequently consumed on Okinawa contain powerful plant compounds called carotenoids.

Carotenoids have antioxidant and anti-inflammatory benefits and may play a role in preventing heart disease and type 2 diabetes (9, 10).

The Okinawa diet also supplies relatively high levels of soy.

Research suggests that particular soy-based foods are associated with a reduced risk of chronic illnesses like heart disease and certain types of cancer, including breast cancer (11).

Summary

Many of the foods that make up the traditional Okinawa diet may support a longer lifespan and a reduced risk of chronic illnesses.

Although the Okinawa diet has many benefits, possible drawbacks exist as well.

Fairly restrictive

The traditional Okinawa diet excludes different groups of foods — many of which are quite healthy.

This can make strict adherence to the diet difficult and may limit valuable sources of important nutrients. Moreover, some Okinawan foods may not be accessible depending on your location.

For instance, the diet contains very little fruit, nuts, seeds, and dairy. Collectively, these foods provide an excellent source of fiber, vitamins, minerals, and antioxidants that can boost your health (12, 13, 14).

Restricting these food groups may not be necessary — and could be detrimental if you’re not careful to replace missing nutrients.

For this reason, some people prefer the mainstream, weight loss version of the Okinawa diet because it’s more flexible with food choices.

Can be high in sodium

The biggest downside to the Okinawa diet may be its high sodium content.

Some versions of the diet dole out as much as 3,200 mg of sodium per day. This level of sodium intake may not be appropriate for some people — particularly those who have high blood pressure (2, 15).

The American Heart Association recommends limiting sodium intake to 1,500 mg per day if you have high blood pressure and 2,300 mg per day if you have normal blood pressure (16).

High sodium intake can increase retention of fluid within blood vessels, leading to increased blood pressure.

Notably, the Okinawa diet tends to be high in potassium, which may offset some of the potential negative effects of high sodium intake. Adequate potassium intake helps your kidneys remove excess fluid, resulting in reduced blood pressure (17).

If you’re interested in trying the Okinawa diet but need to limit your sodium intake, try to avoid the foods highest in sodium — such as miso or dashi.

Summary

The Okinawa diet has several downsides, including high sodium intake and unnecessary restriction of specific food groups. However, the diet can be modified to lower salt content and incorporate a wider array of foods.

Although the Okinawa diet has many positive health effects, some people may prefer a less restrictive or less carb-heavy diet.

Several aspects of the diet may benefit your health, such as its emphasis on vegetables, fiber, and antioxidant-rich foods coupled with its restrictions on sugar, refined grains, and excess fat.

Lifestyle principles promoted by Okinawan culture — including daily exercise and mindfulness — may also provide measurable health benefits.

That said, these principles can likewise be applied to many other diets and lifestyles.

If you’re unsure whether the Okinawa diet fits your dietary goals, consider talking to your dietitian or healthcare provider to create a plan tailored to your needs.

Summary

The Okinawa diet emphasizes many different healthy dietary and lifestyle principles, including high vegetable intake. However, it may be too restrictive or carb-heavy for some individuals.

The Okinawa diet is based on the foods and lifestyle of Okinawa islanders in Japan.

It emphasizes nutrient-dense, high-fiber vegetables and lean protein sources while discouraging saturated fat, sugar, and processed foods.

Although its benefits may include a longer lifespan, it can be restrictive and high in sodium.

Still, a modern form of the diet lifts some of these restrictions and is geared toward weight loss. Keep in mind that this modern version has not undergone rigorous scientific study.

If you’re interested in improving your overall health and boosting your longevity, the Okinawa diet could be worth trying out.

How to Lose Weight Fast in 3 Simple Steps

By
Scarlett Murray
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0
How to Lose Weight Fast in 3 Simple Steps

1. Eat protein, fat, and vegetables

Aim to include a variety of foods at each meal. To balance your plate, your meals should include protein, fat, vegetables, and complex carbohydrates.

The following are the recommended amounts you should eat by age according to the Dietary Guidelines for Americans 2020-2025:

Protein

Eating a recommended amount of protein is essential to help preserve muscle mass while losing weight.

Diets with adequate protein may also reduce cravings and snacks by helping you feel full and satisfied.

The following are examples of foods that contain protein with amounts and servings from the U.S. Department of Agriculture’s Food Data Central database.

Vegetables

All vegetables can be nutrient-rich additions to your diet. Aim to eat about 2.5 cups of vegetables daily.

Examples of vegetables include:

  • leafy greens
  • tomatoes
  • bell peppers
  • green beans
  • squash

If you are deciding what foods you should eat, note that certain vegetables — like potatoes, sweet potatoes, and corn — are considered carbs or grains when on the plate because they’re higher in carbs and calories. Be mindful of your portion sizes when adding these vegetables to your plate.

Healthy fats

Healthy fats like olive oil, avocado, nuts, and seeds are great choices for your eating plan.

Note that oils are composed of 100% healthy fats. Although some, like olive oil, are considered healthy, they also provide 9 calories per gram, compared to protein and carbs, which provide only 4 calories per gram.

For this reason, it’s important to eat healthy fats in moderation and limit saturated and trans-saturated fats.

The following are examples of other foods that contain healthy fats:

Butter and coconut oil should be enjoyed only in moderation due to their high saturated fat content.

Summary

Try to assemble each meal with a protein source, healthy fat source, complex carb, and vegetables.

2. Move your body

The Physical Activity Guidelines for Americans recommend combining cardio workouts with weight training for optimal health.

Cardio workouts include things such as walking, jogging, running, cycling, or swimming. Learn more about types of weight training exercises.

Be sure to talk with a doctor before starting a new exercise plan.

Summary

A combination of aerobic and weight training are good for your health. While each type of exercise is good on its own, together they are better at helping you lose weight.

3. Eat more fiber

Fiber moves slowly through the digestive tract and can help you feel fuller for longer to support weight loss.

It might also stabilize blood sugar levels, promote regularity, and protect against certain chronic conditions.

Food groups like grains and fruit that contain a lot of fiber include fruits, vegetables, whole grains, breads, and legumes. Aim to eat 2 cups of fruit and 6 oz of grains daily. Many vegetables and legumes also contain fiber.

The following are examples of foods that contain fiber with their recommended daily servings:

Summary

Increasing your intake of fiber-rich foods could promote weight loss and support overall health.

4. Eat mindfully

Having a good understanding of how your body responds to food and eating can help you make sure you’re not overeating. This is known as mindful eating. It can involve the following:

  • eating more slowly
  • learning to recognize when you’re hungry vs. when you’re craving food for emotional reasons
  • cooking colorful foods with a variety of textures to prolong and enjoy your meals

The reason eating quickly can be problematic is that it doesn’t allow your brain to register consciously when you’re full.

Eating slowly gives your stomach more time to tell your brain you’re full, which helps you learn to distinguish the feeling of genuine hunger vs. fullness. This can result in you eating less.

Try minimizing distractions while you eat and follow these strategies for mindful eating to slow down during your meals. Learn more about mindful eating and weight loss.

Summary

Practicing mindful eating can help you feel more full and avoid overeating.

5. Stay hydrated

Drinking plenty of water can help promote weight loss by reducing your food intake, especially if you drink water before a meal.

It might also work by increasing fat burning, which can help enhance long-term weight loss.

Be sure to choose water or other low-calorie drinks rather than sugar-sweetened beverages like soda, which are high in sugar and calories and could contribute to weight gain.

Other benefits from drinking water related to weight loss include helping you stay hydrated while you exercise and helping remove waste from the body. In general, drinking water helps your body run more efficiently.

Summary

Drinking water or other low-calorie beverages can reduce food intake and boost fat burning.

6. Get plenty of sleep

In addition to changing your diet and exercise routine, getting enough sleep each night may be beneficial for weight loss.

One study found that people who regularly sleep less than 7 hours per night are more likely to have a higher body mass index and develop obesity than those who sleep more.

Plus, sleep deprivation might also alter levels of hormones that control hunger and appetite.

As a general rule of thumb, it’s recommended to aim for at least 7 hours of high-quality sleep each night.

Summary

Not getting enough sleep may be linked to a higher risk of obesity and might negatively affect hormone levels.

What is the fastest way to lose weight?

Reducing your calorie intake and adding more physical activity to your routine can help you lose weight quickly and sustainably. That said, each person is different, and there may be other factors that need to be considered, such as your diet, what medications you’re taking, your hormones, your mood, and genetics.

How to lose weight in 7 days?

Decreasing your intake of processed foods and added sugar can help you lose weight in 7 days. Drinking plenty of water and adding fiber to your diet might also help. That said, many factors influence your ability to lose weight, and it’s better to aim for slower and more sustainable weight loss of 0.5-2 lbs per week.

How to lose belly fat fast?

Exercising, staying hydrated, and enjoying a balanced diet rich in nutrient-dense foods can help reduce belly fat. For more tips, check out this article.

How can I drop 10 pounds in 10 days?

Losing 10 pounds in 10 days is not realistic or sustainable. For safe and healthy weight loss, aim for 0.5-2 pounds of weight loss per week by changing your diet and lifestyle.

How to Avoid 7 Nutrient Deficiencies When Following a Keto Diet

By
Scarlett Murray
-
0
How to Avoid 7 Nutrient Deficiencies When Following a Keto Diet

How to Avoid 7 Nutrient Deficiencies When Following a Keto Diet

The keto diet has soared in popularity, with many endorsing its benefits for weight loss, mental clarity, and increased energy. However, any dietary shift comes with its challenges. 

Among these, ensuring adequate nutrient intake stands paramount. While the keto regimen emphasizes high fat, moderate protein, and low carbohydrates, it’s essential not to overlook the potential for certain nutrient deficiencies. 

This guide offers a straightforward look into how to follow the keto diet, reap its benefits, and maintain a balanced nutrient profile. Whether you’re a keto enthusiast or a curious beginner, this is your go-to resource for a well-rounded approach.

Brief overview of the keto diet

The keto diet, short for “ketogenic,” has caught the attention of many health enthusiasts worldwide. At its core, this diet modifies the body’s usual energy sourcing habits. 

Rather than drawing energy primarily from carbohydrates, the body turns to stored fat, resulting in a state known as ketosis.

Key features of the keto diet

  • High fat intake: Typically, about 70-80% of daily calories come from fats [1]. This includes sources like avocados, olive oil, and nuts.
  • Moderate protein: Around 10-20% of daily caloric intake is sourced from proteins [1]. Common choices are meat, fish, and eggs.
  • Low carbohydrates: Only about 5-10% of daily calories are derived from carbs [1]. This means minimizing the consumption of grains, sugars, and most fruits.

Benefits many people report

  • Weight loss: With the body burning fat for energy, many experience notable weight reduction.
  • Mental clarity: Some individuals find improved focus and reduced brain fog.
  • Stable energy levels: Without sugar spikes from carb-heavy meals, many report consistent energy throughout the day.
challenges to be aware of

Challenges to be aware of

  • Initial fatigue: As the body adapts to this new energy source, it’s common to feel tired or lethargic. This is often termed the “keto flu” [2].
  • Limitations on food choices: With carbs restricted, some people find it challenging to adjust to a reduced variety of foods.
  • Potential nutrient deficiencies: Without careful planning, missing out on essential nutrients can become a concern.

Understanding the basics of the keto diet means recognizing both its potential advantages and its challenges.

As with any diet, it’s essential to research, plan, and consult with healthcare professionals to ensure the approach suits your unique needs and circumstances.

7 Nutrient deficiencies to avoid when on keto

1. Magnesium 

Magnesium is often called the “relaxation mineral” due to its crucial role in various body functions. This vital mineral aids muscle relaxation supports nerve function, plays a role in energy production, and even contributes to strong bones.

Why magnesium matters on keto

  • Muscle health: Magnesium helps muscles relax after contraction, reducing cramps and spasms.
  • Nerve function: Proper magnesium levels ensure efficient nerve transmission, crucial for reflexes and sensory functions.
  • Bone strength: About 50 to 60% of our body’s magnesium is stored in bones, contributing to their density and strength [3].

Keto-friendly magnesium sources

  • Spinach
  • Chard
  • Pumpkin seeds
  • Almonds
  • Avocados

2. Potassium

Potassium, a vital mineral, plays a central role in maintaining heart health, balancing body fluids, and ensuring efficient muscle and nerve function.

Why potassium is essential in keto

  • Muscle function: Potassium aids in muscle contractions, ensuring movement and strength.
  • Nerve transmission: This mineral assists in transmitting nerve impulses, facilitating communication between nerves and muscles.

Keto-friendly potassium sources

  • Avocados
  • Nuts (Almonds and walnuts)
  • Leafy greens (Spinach and kale)
  • Salmon
  • Mushrooms

3. Calcium

Calcium is widely recognized for its pivotal role in bone health. However, its significance extends to other critical functions, like heart health and muscle operation.

Why calcium is crucial in keto

  • Bone density: Calcium is the building block of our bones, ensuring strength and durability.
  • Heart function: This mineral assists the heart in maintaining a regular beat and ensuring efficient blood pumping.
  • Muscle activity: Calcium aids in muscle contraction and relaxation, allowing for smooth movement.

Keto-friendly calcium sources

  • Cheese
  • Sardines
  • Leafy greens (Collard greens and kale)
  • Almonds
  • Chia seeds

Although dairy products are typical calcium sources, diversifying with the foods listed above ensures you maintain bone health and support your heart and muscles efficiently.

4. Vitamin D

Vitamin D, often associated with sunlight, holds a vital place in our health profile. While it’s famous for enhancing calcium absorption, it also influences our immune system and mood regulation.

Why vitamin D matters on keto

  • Bone health: Vitamin D boosts calcium absorption in the gut, reinforcing bone density.
  • Immune system: This vitamin strengthens our body’s defenses, helping to ward off illnesses.
  • Mood regulation: Adequate vitamin D levels can positively impact mood and fend off feelings of depression [4].

Keto-friendly vitamin D sources

  • Fatty fish (Salmon and mackerel)
  • Fortified foods (Some dairy alternatives and mushrooms)
  • Egg yolks

5. Omega-3 fatty acids

Omega-3 fatty acids stand out as essential fats for their role in brain health and their positive impact on the heart. These fats have an anti-inflammatory effect, making them invaluable for overall wellness.

Why omega-3s are key in keto

  • Brain health: Omega-3s support cognitive functions, memory, and mood stability.
  • Heart wellness: These fatty acids can lower blood pressure, reduce triglycerides, and decrease the risk of heart diseases.
  • Inflammation reduction: Omega-3s combat inflammation, which is linked to numerous chronic diseases.

Keto-friendly omega-3 sources

  • Fatty fish (Salmon, mackerel, and sardines)
  • Chia seeds
  • Flaxseeds (Ground or as oil)
  • Walnuts
  • Krill oil
Omega-3 fatty acids

6. Fiber

Fiber, often associated with plant-based foods, plays an instrumental role in digestive health. It aids in regular bowel movements, supports a healthy gut microbiome, and even assists in controlling blood sugar levels.

Why fiber is important in keto

  • Digestive regularity: Fiber helps prevent constipation, ensuring smooth digestion.
  • Gut health: It fosters a favorable environment for beneficial gut bacteria.
  • Blood sugar control: Fiber can help stabilize blood sugar levels, reducing spikes after meals.

Keto-friendly fiber sources

  • Avocados
  • Chia seeds
  • Broccoli
  • Flaxseeds
  • Nuts (Almonds and pecans)

7. B vitamins

B vitamins represent a group of nutrients essential for our energy production [5] and the optimal functioning of our metabolism. These vitamins play a role in converting food into energy, maintaining skin and eye health, and assisting with brain function and red blood cell formation.

Why B vitamins are beneficial on keto

  • Energy production: B vitamins help the body convert dietary fats, proteins, and carbohydrates into usable energy.
  • Brain health: They support cognitive functions, memory, and mood regulation.
  • Metabolism boost: These vitamins are pivotal for maintaining a healthy metabolic rate.

Keto-friendly B vitamin sources

  • Eggs:
  • Leafy greens (Spinach and kale)
  • Fish (Fatty fish like salmon)
  • Beef
  • Sunflower seeds

Closing thoughts

Embracing the keto diet can bring about transformative health benefits, from weight loss to enhanced mental clarity. However, ensuring a balanced intake of essential nutrients remains paramount to reap these benefits fully. 

From the brain-boosting powers of Omega-3s to the digestive support of fiber, every nutrient has a unique role in our well-being. 

By mindfully incorporating sources of magnesium, potassium, calcium, vitamin D, omega-3 fatty acids, fiber, and B vitamins into our meals, we can craft a keto diet that not only helps achieve our health goals but also sustains overall vitality. Making informed food choices is the key to holistic wellness on keto.

FAQs

Why does keto cause nutrient deficiency?

The keto diet restricts certain food groups, primarily carbohydrates, which often include nutrient-rich fruits, grains, and legumes. This limitation can lead to decreased intake of specific vitamins and minerals, resulting in potential nutrient deficiencies.

Does the keto diet meet nutritional needs?

The keto diet can meet nutritional needs if carefully planned to include a variety of nutrient-dense foods. However, without proper planning, it may lack certain essential vitamins and minerals.

Can keto cause malnutrition?

Yes, if not properly planned and balanced, the keto diet can lead to deficiencies in essential nutrients, potentially causing malnutrition. It’s crucial to monitor and ensure a diverse intake of foods to prevent such issues on a keto regimen.

How can we prevent malnutrition on keto?

To prevent malnutrition on keto, it’s essential to diversify food choices, including nutrient-dense, keto-friendly options, and consider supplementation for any potential deficiencies. Regular nutritional assessments and consultations with healthcare professionals can also help ensure a balanced intake of all essential nutrients.

[1] https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/ 
[2] https://www.dietdoctor.com/low-carb/keto/flu-side-effects 
[3] https://lpi.oregonstate.edu/mic/minerals/magnesium 
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8584834/ 
[5] https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/

The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

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