The ketogenic diet has been used for centuries to treat specific medical conditions, such as epilepsy, but is now used to help with weight loss. The ketogenic diet promotes a very high fat intake (about 75% of your calories) along with a very low carbohydrate intake, and a moderate amount of protein. This forces the body to burn off all available stored carbohydrates, and use fat as an energy source – which is also what also happens during the early periods of starvation. The brain, however, needs glucose (carbs) for fuel.Therefore in its absence the liver produces ketone bodies from fat, which can be used instead of glucose. When ketones accumulate in the blood, this is called ketosis.

Proponents of the diet state that being in ketosis also helps curb their hunger. Since it limits fruit, beans, starchy vegetables, and grains – people may have a tough time meeting their vitamin and mineral needs, and may also not get the fibre needed to promote healthy digestion. Average daily carbohydrate intake on a ketogenic diet may be as low as 20 grams a day,or about the size of a medium apple.

The diet is very rigid and often difficult to stick with over the long term. Weight loss occurs from an initial loss of water weight as the muscles become depleted of their energy, and then from reduced calorie intake as people begin to eat less. If you are very active, a ketogenic diet may limit your ability to get the needed fuel to your muscles.

If you need help determining the right approach to weight loss, contact a dietitian. Because of the biochemical changes that may occur in the body with a ketogenic diet, close medical supervision is warranted. There are questions about its long term impact on cardiovascular health.

I have lactose intolerance, how can I get calcium from food sources?

Calcium is the most abundant mineral in the body and is very important for our health throughout the entire life cycle. Calcium aids in the maintenance of heart and bone health, reduces risk of osteoporosis and related bone fractures, as well as supports muscle and nerve function. Those with lactose intolerance do not produce enough of the enzyme (lactase) necessary to digest the sugar in dairy (lactose) and are advised to
consume a variety of calcium-rich, lactose-free foods. While the content and ease of absorption varies, calcium is found in a variety of plant foods. Below lists some significant sources of calcium from lactose-free foods.
Fortified (calcium is added) ready-to-eat cereals
Fortified non-dairy “milk” (such as almond and soy milk)Fortified orange juice
Fish where you eat the bones- such as sardines and canned salmon Tofu, edamame, and soybeans
Green leafy vegetables such as collards, spinach, turnip greens, kale,
okra, beet greens, Chinese cabbage, and dandelion greens Blackstrap molasses
Some beans, like white beans and black beans
Some nuts, like almonds and sesame seeds
Some fruit, like oranges and dried figs
Depending on the individual sensitivity, some find that certain aged cheeses, yoghurt, and goat’s milk products in small amounts are better tolerated than other dairy products like cow’s milk and ice-cream.

No.You can still enjoy a small serving of your favourite dessert if you have diabetes. The key is moderation. Cut back on the other carbohydrate-containing foods when you want to eat sweets.

Eating too much protein (especially animal protein) may cause insulin resistance, a key factor in diabetes. A healthy balanced diet includes protein, carbohydrates and fats.

Consistent carbohydrate intake helps to keep your blood sugar from going too high or too low during the day. This is also helpful in deciding the dose of oral medicines more accurately.

Calcium is the most abundant mineral in the body and is very important for our health throughout the entire life cycle. Calcium aids in the maintenance of heart and bone health, reduces risk of osteoporosis and related bone fractures, as well as supports muscle and nerve function. Those with lactose intolerance do not produce enough of the enzyme (lactase) necessary to digest the sugar in dairy (lactose) and are advised to
consume a variety of calcium-rich, lactose-free foods. While the content and ease of absorption varies, calcium is found in a variety of plant foods. Below lists some significant sources of calcium from lactose-free foods.

Fortified (calcium is added) ready-to-eat cereals Fortified non-dairy “milk” (such as almond and soy milk) Fortified orange juice Fish where you eat the bones- such as sardines and canned salmon Tofu, edamame, and soybeans Green leafy vegetables such as collards, spinach, turnip greens, kale, okra, beet greens, Chinese cabbage, and dandelion greens Blackstrap molasses Some beans, like white beans and black beans Some nuts, like almonds and sesame seeds Some fruit, like oranges and dried figs Depending on the individual sensitivity, some find that certain aged cheeses, yoghurt, and goat’s milk products in small amounts are better tolerated than other dairy products like cow’s milk and ice-cream.