Thenutrilens

After weeks of delving into Keto Diet, we would like to sum up a few points !

It is always the best to consult a dietitian before changing your eating habits or following a new diet ! If you're really interested in trying out this diet, make sure you consult health professionals to assess your health condition before starting and continue following up with them to make sure it's safe ⚠️

Keto diet is extremely restrictive and is not suitable for everyone ⚠️⚠️⚠️ Following a Keto diet for a long term may also increase the risk of some nutrient deficiencies, as you will have to avoid (or limit) certain amounts of nutritious but high-carbs food in order to stay in ketosis 😖

Here are some non-keto friendly food examples that you might need to avoid (or limit) while on a Keto diet. If you're really interested in trying this diet, make sure you consult health professionals to assess your health condition before starting and continue following up with them to make sure it's safe !

Again, the long-term health effects of the Keto diet are POORLY understood 🙈 We also DO NOT believe in eating patterns being highly restrictive and avoiding nutritious foods (e.g. wholegrains, legumes, fruits and vegetables) 🙅‍♀️ Therefore, it is important that you work with a dietitian to make sure you're getting adequate essential nutrients while following a Keto diet.

Keto diet is extremely restrictive and is not suitable for everyone 😣 Following a Keto diet for a long term may also increase the risk of some nutrient deficiencies and induce stress in some individuals. If you're really interested in trying out this diet, make sure you consult health professionals to assess your health condition before starting and continue following up with them to make sure it's safe ⚠️

Here's our guide to Keto-friendly foods that you can include in your keto diet. We still advise to obtain most of the fat in the Keto diet from healthy fats (e.g. olive oil, nuts, seeds, avocado etc.) instead of animal fat to reduce the risk of heart-related diseases ❤️

Again, the long-term health effects of the Keto diet are POORLY understood 🙈 We also DO NOT believe in eating patterns being highly restrictive and avoiding nutritious foods (e.g. wholegrains, legumes, fruits and vegetables) 🙅‍♀️ Therefore, it is important that you work with a dietitian to make sure you're getting adequate essential nutrients while following a Keto diet.

Last week, we've captured some undesirable symptoms that may arise when the body has entered a state called "Ketosis". Ketosis is a state in which the body has an elevated level of ketones (a.k.a. ketone bodies).

When people follow a Keto diet, the carbs stored in the body are depleted. The body then switches to using fat as its primary energy source instead of carbs. The breakdown of fat causes an increased level of ketones, which could also be used as an energy source for the brain 🧠

The time to reach ketosis is different for everyone as everyone has different dietary habits. If you're interested in following a Keto diet for whatever reason and want to know whether your body has entered ketosis, there are a few tests to check your ketone level. Again, we DO NOT advise people to follow a Keto diet without medical supervision and dietetic advice as it's not appropriate or safe for everyone ❌❌❌ Make sure to consult a healthcare professional before making your decision!

It is not uncommon that people experience undesirable symptoms after following a Keto diet, such as headache, low energy level and abdominal upset. These symptoms are pretty similar to a flu, that's why some call it ""Keto Flu"" 😷

These symptoms arise when the body is getting used to using fat as its primary energy source instead of carbs, causing a temporary imbalance in energy sources, insulin and electrolytes in the body. These symptoms may last for a few days or longer.

Although these symptoms are usually short-term, we DO NOT advise people to follow a Keto diet without medical supervision and dietetic advice ❌❌❌ It's not safe for everyone and can cause serious complications ⚠️ Also, don't forget that the long-term health effects of the Keto diet are still questionable !

We've probably heard about some health benefits of following a Keto diet. However, is there any strong evidence to back up that❓How long would the health benefits last after following a Keto diet❓What are the long-term effects and safety issues of following a Keto diet❓

There are still a lot of UNANSWERED questions as the Keto diet is still not well-researched for its long-term effect.

Furthermore, following a strict Keto diet could also lead to many unpleasant signs and symptoms that may make it very hard to follow. If you haven't heard about "Keto Flu", stay tuned for next week🔥

The Keto diet mimics a fasting (starvation) state in the body through a low-carb, moderate-protein and high-fat eating pattern. It changes the body's metabolism to utilise FATS as the main source of fuel instead of CARBS 🔄

Although it was first developed as a treatment diet for epilepsy, it has been commercialised as a weight loss diet due to the low-carb diet trend 🤔 However, is it really a healthy and sustainable way for weight management ? We're going to dive more into it next week. Stay tuned 🔥

What's the first thing that comes to your mind when you hear the term Ketogenic Diet (a.k.a. Keto Diet) ? Comment below and let us know your thoughts !

So many products have been advertised to be able to help the recovery of COVID-19, including Vitamin C, but is it really true❓

Let's take a look at the current research and guideline 🔍

At this stage, Vitamin C has not been found to be useful for speeding up COVID recovery. Undoubtedly, more research is needed to draw a stronger conclusion. So for now, let's just save some 💰 for something else !

In developed countries, it is very rare to suffer from scurvy. Yet, we shall still look out for early symptoms of Vitamin C deficiency, as it may progress to severe symptoms if not treated 🧐

The more Vitamin C we consume, the more gets absorbed right? Not exactly ‼️

In fact, the intestines have a limited ability to absorb Vitamin C:
🔹 Absorption declines to less than 50% when taking amounts greater than 1000mg
🔹 Once the body's tissues become saturated with Vitamin C, absorption decreases
🔹 Excess amount will be excreted in urine

Swipe to find out how much Vitamin C our body stores ➡️

If there is only 300 mg of Vitamin C stored in the body, it might lead to scurvy 🚨 We will look into the story of scurvy in our next post !

As we mentioned in our last post, Vitamin C could be easily lost through storage, prepration or cooking.

Swipe to find out how to minimise these losses ➡️

In fact, Vitamin C is not the only nutrient lost through the processes of storage, preparation and cooking. Many other micronutrients are also lost through these processes, and similar ways can be used to minimise their losses too !

Did you know that Vitamin C is very volatile? There are many ways where they can be lost in food. Why though?

Vitamin C is water soluble and is easily destroyed by heat and oxygen. This means if the flesh of fruits and vegetables is exposed to either water, heat or oxygen, Vitamin C could be lost.

Swipe to find out how much Vitamin C is lost through storage, preparation and cooking ➡️ You might be surprised by how much Vitamin C could be lost before food reaches your mouth❗️

Want to learn how to minimise Vitamin C losses in food? Wait for our next post 😜

As we mentioned in last week's post, the recommended daily intake (RDI) of Vitamin C is not that high, and excess Vitamin C gets excreted in the urine...

So where can we get Vitamin C from? Swipe to find out ➡️

Most fruits and vegetables are rich in Vitamin C, and we do not normally require supplements to achieve the RDI. Although there are a number of factors that would affect the content or absorption of Vitamin C, it is still not difficult to obtain enough Vitamin C from our diet.

Want to find out what factors would affect Vitamin C content or absorption? Stay tuned for our upcoming posts 🤓

Here's another Myth or Fact about vitamin C, because it's just too commonly misunderstood ‼️

Our body does not actually store excess vitamin C, they just get excreted in the urine 🤥

Although it's very uncommon, prolonged excess consumption of vitamin C could lead to formation of kidney stones… 👀

We will dive deeper into the different roles that vitamin C plays in our body next week ☺️

It's been an urban legend that vitamin C supplementation may help prevent the common cold, but is it really effective?

The answer is no, unfortunately. Research has not found vitamin c supplementation to be effective in preventing the common cold.

Only when taken daily, if we're not getting enough from food (e.g. fruits & veg), vitamin C supplements have been found to shorten the duration of the cold - by 8% in adults and 14% in children.

Sorry (not sorry) to spill the brutal truth, but taking vitamin C supplements only after you've noticed the very first sign of cold symptoms doesn't really help 🥶

Eating mindfully is a practice that requires a commitment to behaviour change. It's important that you keep practising to be better at it Here are some questions for you to ponder BEFORE, DURING and AFTER eating to help you discover your relationship with food.

For an easy start, why not try asking yourself one of the questions below from this week and see what are some changes after the week 👀

After talking about the principals and importance of mindful eating last week, you might wonder what you could do to become a mindful eater ?

Swipe left to discover some of the top tips to help you practice mindful eating 🌱

After talking about the principals and importance of mindful eating last week, you might wonder what you could do to become a mindful eater ?
Swipe left to discover some of the top tips to help you practice mindful eating 🌱

Are you "mind FULL" or "mindful" when you eat 🤔 You might be familiar with the word "mindfulness", but did you know you could also apply this to eating ❓

Mindful eating isn't about always making healthy food choices or restricting yourself to eat. It’s about utilising all your senses and being present when you buy ingredients, cook and eat. It requires you to notice and accept rather than judge the experience (e.g. feelings, thoughts, and physical sensations).

By practising mindful eating, you will become more aware of your body cues and eating experience. Trust us, you'd find your food more palatable than it was 🤤

Some people might think mindful eating is a diet designed for weight loss, but is it really the truth❓
Swipe left to find out the answer !

In the coming weeks, we'll delve deeper into mindful eating and introduce some tips to practise mindful eating. Stay tuned 👀

The road to recovery is seldom linear, and it might get harder before it becomes easier.

Although relapsing could make you feel like going backwards, there's still a lot to learn from the experience. You could understand yourself better (e.g. identifying triggers and feelings), making it easier to find new strategies to cope with it.

It is also important to remind yourself that not every relapse is the same, and relapses are common and normal in the recovery journey. Recovery is not easy and it requires dedication ! As long as you keep fighting, relapses would become less frequent over time 🌻🌷🌿

Recovering from an eating disorder can be challenging and exhausting. If you are having a hard time during the recovery journey, we hope these tips could be helpful for you. Don't forget to be kind to yourself and remember every little step you've taken is worth it 🌻🌷🌿

If you didn't already know, we have a new Dietitian, Cat, on board in late March. We have been working towards offering more nutrition and dietetics services since then. And now we are very pleased to announce that these services are available ! Swipe to find out more 😉

Both Yaness and Cat completed their education at Monash University - Bachelor of Nutrition Science (Scholars Program) and Master of Dietetics.

Going through the recovery journey alone is tough! That's why having a supportive system is of utmost importance to help people experiencing eating disorders to go through the journey in a more positive way. Here's some of our tips on navigating how to support someone with eating disorders. There will be more tips coming soon, so stay tuned🌻🌷🌿

Thenutrilens now takes appointments on their Page.

To promote the awareness of eating disorders, a basic understanding of it is essential. If you're experiencing eating disorders, want to support someone you know that is experiecing EDs, or just simply curious, swipe left to check out more 🌻🌷🌿➡️

More and more people nowadays define other based on their body weight and shape. The diet culture and the idea of ""thin is pretty"" have been normalised, impacting our abilities to respect our own and others' body. At times, we could be pressurised (consciously and unconsciously) into adhering to such a norm, which may leave us feeling anxious and stressed. In some severe cases, it could lead to eating disorders (EDs) 😔

Sadly, the awareness of eating disorders in this modern society is barely adequate. Some may think eating disorders are just diets that have gone too far, which is definitely NOT TRUE ❌❌❌ In fact, eating disorders are so much more than that. Some people may not even notice they're experiencing them, posing hidden risks to their physical and mental health ⚠️

To promote the awareness of eating disorders, a basic understanding of them is essential. If you want to know more, stay tuned for our posts in the following weeks to get the awareness going 🌻🌷🌿➡️

Do you know anyone with IBS who seldom eats out because they are worried about eating out? You are reading the right post if so, as we share several tips for eating out with IBS 😇

No doubt there is a higher chance of coming across food triggers when you eat out, but there are in fact multiple ways to help avoid that. Swipe to find out more!

Share this post with the ones you care about or those you would love to catch up for a meal with 🥰