Everything You Need To Know About The Keto Diet

There’s a lot of diets out there, and it’s hard to know which one you should be following for optimum weight loss. If you’ve been trying to lose weight for a while and you’re not seeing results, then the Keto diet may be for you. Here’s what the diet does, how it can benefit you, and what you can eat on it.

What Is The Keto Diet?

Keto DietThe Keto diet is an eating plan that looks to cut out carbohydrates and include more protein and fats in your diet. This is because when you eat normally, your body uses carbs to help create energy in the body while storing the fat. This leads to weight gain, which you’re trying to avoid. You want your body to start using the fat reserves instead, burning them off and helping you lose weight.

When your fat reserves are being used, this is called being a state of ketosis. Under regular circumstances, you’ll enter this if you’re in starvation. When you’re following the Keto diet though, you’re creating that state of ketosis while still taking in necessary nutrients. By drastically reducing carbohydrates, you’ll induce ketosis and start losing weight.

Is It Safe?

Like all diets, there are some issues you’ll need to be aware of before you start. The Keto diet is great for weight loss, but there are a few side effects. For instance, you may find that you suffer from cramps, constipation, and reduced physical performance. These are quite common and can be avoided by ensuring you stay hydrated, and are getting all the nutrients you need.

Like any diet, it’s a good idea to talk to your doctor first. They can give you a checkup and ensure that you’re in good physical shape before you start.

What Can You Eat On This Diet?

The Keto diet is unique in that you’re encouraged to eat a good amount of meats, dairy, and other sources of good fats. You’re asked to avoid grains and sugars, to lower your carbohydrate intake and start losing weight. Here’s what you can eat on the diet:

  • Meats: Fish, beef, lamb, poultry, and eggs are all on the menu as they offer vital protein.
  • Leafy greens: Spinach, kale and other leafy greens help you take in many necessary nutrients.
  • High-fat dairy: Hard cheeses, high fat cream, and butter are all encouraged.
  • Above ground vegetables: Veggies that are low in carbs, such as broccoli and cauliflower are great.
  • Sweeteners: Low carb sweeteners, such as stevia, are a great alternative to sugars in your diet.

There’s plenty you can eat on the Keto diet, so it’s easy to follow without feeling like you’re missing out. Try taking a look at Keto recipes online, and you’ll see there are thousands of ideas out there. You can also head to your local natural foods store Pembroke Pines and ask the staff what they can recommend. Vitamin supplements are another good idea, as they’ll ensure that you’re still getting all the nutrients you need while you’re on the diet.

What Are The Benefits Of The Diet?

The main benefit of the Keto diet is, of course, weight loss. However, you’ll be surprised at how many other benefits there can be. Here’s just a few that you may notice:

Controlled blood sugar: Many people who live with diabetes, or are at risk of diabetes, report a lot of success in following the Keto diet. As you’re controlling your carb intake, which leads to glucose production, you’ll find that you can reduce your blood sugar significantly.
Increased mental focus: Hitting a Pembroke Pines vitamin store and taking in the right nutrients can help your focus. Controlling your blood sugar means that there are no blood sugar spikes, making concentration easier. Taking in more fatty acids also means that you’re feeding your brain, making it easier to work.

Normalized hunger and increased energy: You’ll find that when you’re on the Keto diet, you’ll feel fuller for longer. That’s because you’re taking in more good fats, that will help normalize your hunger. You’ll also see an increase in energy levels, so you can get more done during the day.

The Keto diet can be a great way to lose weight and reap the rewards of a low carb diet. You’ll lose weight while still feeling full, which is something that won’t happen on a lot of other diets. Give it a try, and see what it can do for you.


Infographic: Why You Shouldn’t Skip Your Daily Multivitamin

Getting key nutrients into our body is hard, even when eating an excellent diet. It’s pretty remarkable all of the benefits that a quality multivitamin—taken daily—can offer you on your path to wellness. Nutrition Smart only carries high quality vitamins so come in and speak to our vitamin experts so that they can help find the perfect multivitamin for you.



CBD: Health Conditions We Know It’s Good For

CBD is everywhere it seems. From our news feeds on Facebook and Instagram to friends or family touting how CBD has helped them with X, Y or Z. We wanted to take a step back and understand the science behind CBD and why it is so beneficial for certain ailments. We found a good article from delicious living about this topic and we wanted to share.

Everyone knows about THC, and everyone is getting to know CBD. These are cannabinoids—phytochemicals within the Cannabis sativa plant with bio-active benefits. Specifically, cannabinoids are 21-carbon molecules that influence the body’s endocannabinoid receptors. Everything from brain function to the immune system to mental health is influenced by the endocannabinoid system. This system was teased out only in 1988, by Israeli researcher Raphael Mechoulam. But guess what? There are actually 150 cannabinoids all told that are unique within cannabis. Whoa. There’s much we still don’t know about Nature’s Most Nearly Perfect Plant.

On CBD itself, here’s what we DO know. There are at least a dozen different health conditions under research with cannabidiol. Of note is that dietary supplements play under a different set of rules than do drugs, so they cannot claim to diagnose, treat, cure or prevent any disease. That means that some of the health conditions below—epilepsy, Parkinson’s, multiple sclerosis, autism, glioblastoma—cannot be talked about in a health food store setting because these are diseases, which are out of bounds for dietary supplements. Also of note, research studies do a poor job in characterizing the material under review, so in most cases we do not know whether this is hemp-derived CBD or marijuana-derived CBD, as is the case with the pharmaceutical drugs, Epidiolex and Sativex, under investigation and review by the FDA.

Epilepsy conditions, cancer and sleep

Epilepsy conditions

 The two childhood-onset epilepsy conditions Dravet syndrome and Lennox-Gastaut syndrome are what CBD will be approved for by the FDA within the next year. Epileptic seizures are what made the Charlotte’s Web strain of CBD famous and led to hundreds of families moving to Colorado when the state became the first in the union to open retail pot shops for medicinal purposes. There are now some states, such as Georgia, that have CBD-only laws, but not so much as medical marijuana available. GW Pharmaceuticals’ Epidiolex is 100 percent CBD from marijuana. Sativex is a 50/50 THC/CBD, which has been approved in Canada (2005) and the UK (2010) for pain, spasticity, overactive bladder and some symptoms of multiple sclerosis.

A randomized, double-blind, placebo-controlled trial was conducted using marijuana-derived Epidiolex to treat drug-resistant epilepsy in Dravet syndrome among 214 children whose seizures were not controlled by other drugs. Using Epidiolex along with a range of other drugs, researchers found a 39 percent reduction in seizures compared to 13 percent in the placebo group. In raw numbers, the median number of seizures declined from 12.4 to 5 a day in the CBD group, but from only 14.9 to 13 in the placebo group.


GW is also researching CBD: THC for autism, schizophrenia and glioblastoma. Glioblastoma is the particularly pernicious, aggressive form of brain cancer that killed Sen. Ted Kennedy and legendary professor John Messer and has afflicted Sen. John McCain. Preliminary studies show CBD could help with some of the adverse symptoms of the cancer. A meta-analysis published in August found CBD alone and with THC helped with cancer-related pain. A variety of doses ranging from 2.7-43.2 mg per day of THC and 0-40 mg per day of CBD were administered. Higher doses of THC were correlated with increased pain relief in some studies. One study found that significant pain relief was achieved in doses as low as 2.7-10.8 mg of THC in combination with 2.5-10.0 mg of CBD, but there was conflicting evidence on whether higher doses provide superior pain relief.


 Studies have found that 160 mg per day is better than placebo for sleep duration and dream recall. Dosages of 40-80 mg per day had no benefit on sleep duration or time to get to sleep.

While 160 mg is a rather large dose, and lower doses (still quite large) show no benefit, there is no shortage of anecdotes from people claiming CBD does indeed help with their sleep. Endocannabinoids have also been found to restore sleep in rats with insomnia.

Stress, Parkinson’s and dependency


British researchers earlier this year published a review of studies on cardiovascular effects with CBD. They found that CBD had a curious adaptogenic effect: Acute and chronic use of CBD had no effect on either blood pressure or heart rate under normal conditions, but it did reduce both blood pressure and heart rate in stressful conditions. And in a mouse study, they found that CBD increased blood flow to the brain in stroke conditions with mice.

Parkinson’s disease

This is a progressive disorder of the nervous system that affects movement. The tell-tale sign is hand tremors. This deterioration of motor function is due to the loss of dopamine-producing brain cells. There is no cure. Yet, one study in 2014 gave patients 75 mg per day or 300 mg per day of CBD, under the hypothesis that the endocannabinoid system might be a promising target of treatment. While there was no statistically significant differences in motor and general symptom score or possible neuroprotective effects, the group that took 300 mg per day of CBD did experience a significant improvement in well-being and quality of life. So there’s that.


GW Pharma’s Sativex (1:1 THC:CBD) was was associated in a study with reduced marijuana use, and reduced craving and withdrawal scores. And if you think that a little pot (the 1:1 ratio of THC to CBD) helped people deal with a lot of pot and it’s as simple as that, a different study investigated the influence the endocannabinoid system had on nicotine addiction—smoking cigarettes. Researchers gave 12 subjects a CBD vape pen and 12 others with a vape pen filled with nothing in particular. After one week, the placebo group smoked the same amount of cigarettes while the CBD-only group smoked 40 percent fewer cigarettes.

Pain and performance


In a multi-center human clinical study, THC/CBD spray used on 234 patients for 38 weeks showed a 39 percent reduction in pain, with at least half of all patients experiencing at least a clinically relevant 30 percent improvement with pain—and the pain reduction effects continued to increase with time up until the end of the nine-month study. Sleep quality also improved.


Some hemp oil extract companies are looking at potential performance pursuits through the CBD content. In a 2016 interview with Ethan Russo, MD, who was a senior medical advisor and study physician with GW Pharmaceuticals and past president of the international cannabinoid research society, he noted that “the sedation of the so-called indica strains is falsely attributed to CBD content when, in fact, CBD is stimulating in low and moderate doses.” Between the terpenes and sundry other cannabinoids found within the cannabis plant, there remains a wealth of botanical intelligence no doubt yet to come.


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