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Are Avocados Good For Ketosis?

11 Low Carb Vegetables That You Can Safely Eat On The Ketogenic Diet

11 Low Carb Vegetables That You Can Safely Eat On The Ketogenic Diet

Doing well on the ketogenic diet means that you understand the right foods to eat. Because your mom told you to eat your vegetables that means you need to get some vegetables into your system daily. But on keto, not all vegetables are good to have. Why? Because vegetables contain carbs! This is one of those mind-blowing facts that seems to take people aback. Carbs are in bread, pastas, and sweets, what the heck are they doing in vegetables? I can’t tell you why they’re there. They’re just there. They aren’t crazy like in bread but they are there depending on the vegetable. In this post, I want to show you some of the veggies that you are safe to eat on the ketogenic diet. What Vegetables Can You Eat on Keto? An important rule of thumb to keep in mind is that if the vegetable is grown above ground (spinach), then chances are you can eat it on keto. Lettuce is an exception in that if you eat too much you can easily knock yourself out of ketosis. If the vegetable grows below ground then you should stay away. Celery Celery is one of those weird zero-calorie foods that actually helps you burn more calories than you consume. I guess that’s why it’s pointless eating celery unless you can dip it into something. Thankfully on keto, you have the luxury of mixing your celery with either ranch or almond butter. Please don’t mix both together because that is just gross. Really gross. Spinach Spinach is the goto veggie for a lot of keto dishes. I like to mix it with my eggs in the morning and if I need a quick snack I’ll grab a handful of spinach, pour some ranch on it, and I’m good to go. One of my favorite keto recipes is this Spinach Mexican Casserole. Funny thing is that I absolutely hated spinach as a child. Now? It’s not so bad. Asparagus If you could marry Continue reading >>

The Top 10 Ketosis Mistakes And How To Prevent Them

The Top 10 Ketosis Mistakes And How To Prevent Them

What mistakes are you making when it comes to your health? I know I’ve been making plenty. That’s why I’m tracking my data in this recent ketosis experiment that I’m doing. What about you? Most people think that the ketogenic diet is just “low-carb” which leads them to make many mistakes that prevent them from not reaping all of the benefits of ketosis that they could. What benefits? How about an improved immune system, increased longevity, lower inflammation, effortless weight loss, decreased hunger, reduced risk for disease and more. Read on to know the top 10 ways that people make mistakes with ketosis and how you can prevent them. 1: Not tracking protein intake By far the biggest problem with a ketogenic diet is not tracking how much protein you are eating. The far majority of people are simply eating too much lean protein, which ends up kicking them out of ketosis. Protein can turn into carbs by a metabolic process called gluconeogenesis, meaning “making new carbs.” This then spikes insulin, and reduces ketone levels. Even though you are eating super low carb, this could make your body switch back and forth between energy systems, which will lead to high levels of fatigue or “low carb flu.” The easiest way to avoid this mistake is by tracking your ketone levels to see how you respond to different amounts and different types of meat. Everyone is different, so the only way you can tell is by tracking. I “listened to my body” before and it didn’t work. I wasn’t in ketosis when I thought I was. I also thought ketosis kind of sucked. It didn’t, I was just wrong. The only way you know is by tracking. If you consume more fat with protein, it will slow this effect. So think fattier cuts of meat, and less muscle meat. But wait, are you going to Continue reading >>

12 Healthy High-fat Foods Perfect For Nutritional Ketosis

12 Healthy High-fat Foods Perfect For Nutritional Ketosis

Jimmy Moore Achieves Nutritional Ketosis with High Fat Foods In my two previous CarbSmart columns, I explained what the difference is between the relatively new concept of nutritional ketosis and the traditional Atkins diet and the 5 low-carb mistakes I feel I was making that nutritional ketosis has helped fix. As many of you know, I’ve been doing my own experiment of this concept for over five months and counting (read my updates for Day 1-30, Day 31-60, Day 61-90, Day 91-120 and Day 121-150) and it’s produced some pretty remarkable weight loss and health improvement results so far as I’ve lost over 50 pounds while enjoying robust energy, mental clarity, stable d blood sugars, complete satiety, zero cravings and counterintuitive results in the gym. It’s been an amazing ride so far and I look forward to continuing this journey in the months to come. But the most popular question I’ve received from people about this by far has been “What the heck are the high-fat foods you’re eating?” It’s a fantastic question as I have consistently been over 2.0 millimolar blood ketone levels for most of this experiment. I have been reluctant to share my exact menus – they are what’s working for me. Some people may not need to eat a ketosis diet foods list exactly like me to experience the results that I have; others of you may need to be even more strict. The best thing for you to do is test to see how you respond to various foods and adjust accordingly. We are all different and require varying levels of fat, protein and carbohydrate for our specific metabolic needs. If you are like me and are metabolic deranged, it may be necessary to cut your carbohydrate intake down to the bare minimum, and reduce protein as well. One of the major keys to my success with nutrit Continue reading >>

Avocado 101: Nutrition Facts & Benefits

Avocado 101: Nutrition Facts & Benefits

If youre new to the keto diet , you may be wondering what tasty foods you can eat. Youll be pleased to learn (if you didnt know already) that avocados are an excellent keto-friendly food that are packed with a trove of health benefits in addition to being low-carb. Sticking to low-carb foods is the crux of the ketogenic diet. The process of your body burning fat instead of carbs for fuel is known as ketosis, which is a normal metabolic process. The keto diet loves ketosis because it allows for the consumption of fewer calories minus the hunger pangs. Perfect for weight loss goals! If you dont already know, its important to understand in-depth of what is ketosis and how your body operates during it. Avocados are the perfect keto food because they have very few net carbs, theyre packed with fiber, and they contain high monounsaturated fats. You can eat them with some salt and pepper or even soy sauce to make a delicious and nutritious snack. Sticking to a diet thats low on carbs and high on fats is the whole premise of the ketogenic diet because it leads to ketosis which then leads to weight loss [1] . While fats play a very important role in our overall health, keep in mind that not all are created equal. There are three main fats we see in our everyday foods: saturated fats, polyunsaturated fats, and monounsaturated fats. While there are plenty of misconceptions and misinformation that have accrued over the years about fats, the fact is that all three of these fats are essential to our overall health and should always be a part of our diets. We can identify what type of fat we are ingesting by the amount that is dominant in the mixture. For example, an avocado contains roughly 60% of monounsaturated fat and butter contains about 60% of saturated fat. Here is a quick br Continue reading >>

Top 10 Foods For The Ketogenic Diet

Top 10 Foods For The Ketogenic Diet

Decades of research indicates that the high-fat, low-carb keto-friendly foods that we once thought were destroying our health may be doing just the opposite . Studies upon studies on the ketogenic diet have been finding benefits for people with all types of conditions, including type 2 diabetes, obesity, heart disease, epilepsy, and Alzheimers disease. How could a diet filled with so much cholesterol and fat be so good for us? Becuase many of the foods that we once thought were the problem like eggs and meat are actually the solution. Below, we explore some of the healthiest keto foods. Lets start off our top 10 list with a cholesterol-packed food that would make your mother gasp eggs. Eggs are one of the healthiest and most versatile foods on the planet. Many experts even identify the egg as one of the only true superfoods. The reason behind this profound claim lies in the egg yolk, not the white. In fact, most of the beneficial nutrients in the egg are found in its yolk, including thirteen essential vitamins and minerals and the eye-protecting antioxidants known as lutein and zeaxanthin. They are also one of the best sources of choline, a vitamin-like essential nutrient and methyl donor involved in many vital physiological processes. Although egg yolks are high in cholesterol, consuming them doesnt raise blood cholesterol levels in most people. Eggs have even been shown to modify the shape of LDL in a way that reduces the risk of heart disease. Egg consumption has also been found to increase the feeling of fullness and keep blood sugar levels stable, leading to lower calorie intakes for up to 24 hours. This could mean that eggs are the weight loss boosting superfood youve been waiting for. On top of that, one large egg contains less than 1 gram of carbs and fewer tha Continue reading >>

16 Foods To Eat On A Ketogenic Diet

16 Foods To Eat On A Ketogenic Diet

The ketogenic diet has become quite popular recently. Studies have found that this very low-carb, high-fat diet is effective for weight loss, diabetes and epilepsy (1, 2, 3). There's also early evidence to show that it may be beneficial for certain cancers, Alzheimer's disease and other diseases, too. A ketogenic diet typically limits carbs to 20–50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this way of eating. Here are 16 healthy foods to eat on a ketogenic diet. Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium and selenium, yet virtually carb-free (4). However, the carbs in different types of shellfish vary. For instance, while shrimp and most crabs contain no carbs, other types of shellfish do (5). While these shellfish can still be included on a ketogenic diet, it's important to account for these carbs when you're trying to stay within a narrow range. Here are the carb counts for 3.5-ounce (100-gram) servings of some popular types of shellfish (6, 7, 8, 9, 10): Clams: 5 grams Mussels: 7 grams Octopus: 4 grams Oysters: 4 grams Squid: 3 grams Salmon, sardines, mackerel and other fatty fish are very high in omega-3 fats, which have been found to lower insulin levels and increase insulin sensitivity in overweight and obese people (11). In addition, frequent fish intake has been linked to a decreased risk of disease and improved mental health (12, 13). Aim to consume at least two servings of seafood weekly. Many types of seafood are carb-free or very low in carbs. Fish and shellfish are also good sources of vitamins, minerals and omega-3s. Non-starchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals. Vegeta Continue reading >>

All Day Keto Breakfast

All Day Keto Breakfast

I always keep eggs, avocados, bacon and mushrooms in my fridge and that's all you need for this recipe! Typically, I'm very busy and always looking for a quick & healthy solution that would fit my lifestyle. This meal is very easy and done in less that 15 minutes. It has the right amount of micronutrients (65% EMR potassium!) and is very low in carbs. 6.6 grams8.9 grams19.5 grams41.3 grams14.3 grams489 calories Macronutrient ratio: Calories from carbs (6%), protein (16%), fat (78%) 5 thin (or 2-3 regular) bacon slices (60g / 2.3 oz) 2 large Portobello mushrooms (170g / 5.9 oz) Suggested substitutions with the same net carb effect: up to 2 cups cooked spinach instead of mushrooms 2 oz cheese such as cheddar instead of avocado Simply pan-roast the mushrooms (top side down), heat half of the butter / ghee on a non-stick pan over medium-low heat. Add the mushrooms, sprinkle them with sea salt and pepper and cook for about 5-8 minutes until tender. The mushrooms will release some water and it's better to fry the egg on a separate butter-greased pan together with the bacon. That's it - it cannot be any easier! :-) AVOCADO is so healthy: low in net carbs, rich in fiber and heart-healthy monounsaturated fatty acids. It also contains potassium which is often deficient in low-carb diets . Just one average avocado has less than 4 grams of net carbs and provides almost 1000 mg of potassium (50% RDA)! It's not just avocado that is recommended for breakfast. As posted previously , eating food rich in fat (avocado, eggs, coconut oil, etc), especially for breakfast, will speed up your metabolism and help you with fat-loss! Continue reading >>

What Are The Best Vegetables To Eat On A Keto Diet?

What Are The Best Vegetables To Eat On A Keto Diet?

What are the Best Vegetables to Eat on a Keto Diet? We all know vegetables are crucial for a healthy lifestyle, but many wonder: what are the best vegetables to eat on a keto diet? We have to bear in mind that not all vegetables are created equal when youre eating a low-carb, ketogenic diet . To clear things up, well look at which vegetables are good to eat in abundance on a keto diet and those that should be limited or avoided. Carb count matters a lot with the ketogenic diet, since too many carbs can interfere with ketosis . At the same time, we want to maintain optimal nutrition, and vegetables are necessary for proper vitamins and minerals. So, how do we balance both? By sticking with vegetables that are both nutrient dense and very low in carbs: Dark, leafy green vegetables are the best when it comes to low-carb and nutrient density. That includes the following (with net carb counts per 100g): Greens are rich in iron and vitamins A, C, and K. They help support bone, brain, and heart health, eyesight, skin elasticity, proper blood clotting, and help fight inflammation. Adding these greens to your meals can provide volume without too many added carbs or calories. Since they weigh so little, you can get a lot of substance and nutrition for 100 grams or less of leafy greens. Besides the leafy greens, most cruciferous vegetables (those of the cabbage family) are a good choice for low carbohydrates and high nutrition. Good options include (with net carb counts per 100g): Now that weve covered some of the best keto vegetables to use on your ketogenic diet, lets talk about those that should be limited or avoided completely. Typically, the more brightly colored, the higher chance they contain more carbs. (Although there are few exceptions, like bell peppers and jalapenos.) Continue reading >>

The Ketogenic Diet Might Be The Next Big Weight Loss Trend, But Should You Try It?

The Ketogenic Diet Might Be The Next Big Weight Loss Trend, But Should You Try It?

Here's what you need to know about the high-fat, low-carb diet everyone's talking about. Google has released the top search terms of 2016, and when it comes to weight loss, it turns out folks were especially drawn to the ketogenic diet. It was one of the 10 most-searched diets this year, landing halfway down the list (just a few notches below the taco cleanse!). But if you weren't among the keto-curious in the last 12 months, you're probably wondering now, Is this something I should try? (And what does ketogenic mean again?) Read on for a quick primer on the plan, and my bottom-line advice. What is the ketogenic diet? In a nutshell, it's a high-fat, low- to moderate-protein, low-carb eating plan. On a ketogenic diet, roughly 75% to 90% of daily calories come from fat; 6% to 20% come from protein; and 2% to 5% come from carbohydrates. It was originally devised as a tool for controlling epileptic seizures (though doctors aren't exactly sure how it works) before there were drugs to treat seizures. In the past few decades, it has reemerged as patients and parents seek alternatives to pharmaceuticals. But the ketogenic diet has also been adopted as a weight loss plan. The goal of the diet is to achieve ketosis, a state in which the body is using fat as its primary fuel, rather than carbs. After three to four days on a ketogenic diet, back-up stores of carbohydrates, called glycogen, become depleted and ketosis kicks in, triggering some weight loss and the appearance of a leaner physique. But in terms of dropping pounds, the primary advantage of a ketogenic diet is that it doesn't leave you hungry, since it involves eating a good deal of satiating fats, and the state of ketosis has been shown to reduce appetite. What does the research say? A recent Spanish study tracked 20 ob Continue reading >>

What I Actually Eat On The Low Carb, High Fat, Ketogenic Diet

What I Actually Eat On The Low Carb, High Fat, Ketogenic Diet

What I actually eat on the low carb, high fat, ketogenic diet This is a follow up to my massive beginners guide to the very low carb, high fat, ketogenic diet. The question I keep getting lately is Can you share what a typical day of eating looks like for you? and this post is meant to address that. So in this post ill be sharing some ofthe keto-friendly foods and meals I eat on a regular basis or daily. If youre not sure what foods qualify as keto friendly, then have a look over atthis food pyramid: If youre still not sure what the point of this is, then read my post all about the keto diet. I dont have extravagant or complicated cooking sessions. I keep things as simple as possible to help save me time. Im also not a picky eater at all and enjoy the taste of everything. I dontadhere to the idea of Breakfast / Lunch / Dinner because on most days, I practice intermittent fasting, so breakfast for me is either in the late morning or early afternoon. I dont eat because its breakfast time or because its lunch time. Theres nothing important or necessary about eating breakfast in the morning. I try to eat only when Im hungry, plain and simple. I still use MyFitnessPal to log the foods I eat if I want to lose weight. I used to avoid avocados because of their high fat content, but nowI often eat one avocado a day, usually as the first thing to break my fast (breakfast) and its shockingly filling. They are quite literally, the perfect low carb, keto-friendly food. They have very few net carbs, lots of fiber, and its mostly just fat. Not just any fat though, it has a magnificent fat profile of mostly monounsaturated fats. (This is the stuff olive oil has a lot of too.) I eat avocados either with some Salt & Pepper (pictured) or Soy Sauce or Lemon Pepper . (Its shocking how good Continue reading >>

What Are Good Fats On A Low Carb Diet?

What Are Good Fats On A Low Carb Diet?

Not all fats are created equal. Eating the right (healthy) fats is very important, especially on a ketogenic/low carb diet where fat makes up ~70% of your daily caloric intake. All the important facts and supporting studies are included further down in this article but here’s what you need to know about good and bad fats in a nutshell: Good Fats Saturated Fats = Good Found in red meat, butter, ghee, lard, cream, eggs, coconut oil (MCTs) or palm oil Monounsaturated Fats = Good Found in extra virgin olive oil, avocados, avocado oil and macadamia nut oil Natural Trans Fats = Good Found in meat from grass-fed animals and dairy products Bad Fats Processed Polyunsaturated Fats = Bad Avoid vegetable and seed oils including: Canola, Soybean, Corn, Sesame, Grapeseed, Peanut, Sunflower Processed Trans Fats = Bad Avoid processed foods, fast foods, margarine and commercially baked goods. IMPORTANT: Most of your daily fat intake should consist of saturated and monounsaturated fats. Fat is identified by the amount that’s dominant in the mixture. Extra Virgin Olive Oil is about 73% monounsaturated fat so it is considered monounsaturated. Butter is about 65% saturated and thus a saturated fat. Below is a breakdown of each type of fat so you can start eating the right fats immediately. Saturated Fatty Acids (SFAs) Saturated Fats Don’t Increase Chances of Heart Disease Saturated fats are great! Although the government has condemned saturated fats to fat hell, there have been many studies with extremely conclusive results (21 studies with a total of 347,747 subjects) showing that there is no significant evidence of saturated fat increasing risk of heart disease in any way.2 Saturated Fats Increase Concentrations of Larger LDL Cholesterol is extremely important to us. It is used to m Continue reading >>

My 8 Favorite Ketogenic Avocado Recipes

My 8 Favorite Ketogenic Avocado Recipes

Avocados may just be one of the healthiest and most versatile foods around. I personally follow a cyclical ketogenic diet and avocados are a staple in my meals every day. With their combination of vitamins, minerals, prebiotic fiber, and healthy fats, I would recommend you find a way to eat at least one avocado every day. There are a number of ways I use avocado every day and these are some of my favorite ketogenic avocado recipes . A lot of people have only tried avocados alone or in a guacamole recipe and believe they dont enjoy them. However, it is important to have an open mind and try them in a number of different ways. Once you see how many ways avocados can be used, they may just become your new favorite food (if they werent already). There are a wide range of benefits that can be derived from avocados , however certain benefits are particularly helpful on a ketogenic diet. When you are following a ketogenic diet, you need to cut most fruit from your eating plan. Most people think of bananas as the best source of potassium when in reality avocados actually tend to have twice as much potassium . Being in ketosis drops insulin and signals the body to release excess water, draining important minerals as well. Ensuring you are getting plenty of electrolytes like potassium will ensure you are operating at peak performance. I talk about magnesium all the time being one of the most vital and underestimated minerals in the body. Much like potassium, magnesium is an electrolyte that helps to ensure the nervous system is functioning properly. Additionally, magnesium is involved in various processes from energy production to mood regulation . Avocados are one of the best food sources of magnesium which is another reason I recommend eating them every day. One of the number Continue reading >>

Almost No Carb Foods | Start Low Carb

Almost No Carb Foods | Start Low Carb

If youre starting a low carb diet, on Atkins Induction or trying to enter ketosis quickly, eating the right zero carb foods seriously step up your game. If youre thinking about no carb foods, youre probably asking, What can I eat? The sheer volume of no carb food choices may surprise you. Find your favorites on this printable 70 Zero Carb Foods List. Which foods have no carbs? Here are plenty of options to make flavorful, satisfying meals with zero carbs or almost zero carbs and a few suggestions to make things more interesting. Almost all natural, unprocessed meats are zero carb foods. Note: Some sausage and bacon brands have trace amounts of carbs. Allow .3 to .5 net carbs per serving if youre unsure just to be on the safe side. Most cheese is zero carb, or almost zero carb. According to USDA food lists, Camembert, cheddar, Munster and parmesan cheeses have zero carbs. Heavy cream and whipped cream are excellent options, each having only trace amounts of carbs. Be sure to check the labels. To sweeten, add a sprinkle of Splenda. Eggs are often listed as zero carb, but many have small amounts. Count .5 net carbs per egg to be on the safe side. Avocado oil, olive oil and coconut oil have zero carbs and are the healthiest options. Grass-fed butter has no carbs and may be used for cooking as well. Extra Virgin Coconut Oil is essential for rapid fat-burning. Fats from coconut oil arent stored. Instead, coconut oil fats are used immediately for energy. La Tourangelle Avocado Oil is all-natural, expeller-pressed, non-GMO and Kosher. La Tourangelle has a fruity roundness great for both sweet and savory applications. Zero carb herbs such as turmeric, oregano, sage, dill and thyme add incredible flavor. There are more than 60 zero carb spices to choose from but these eight spec Continue reading >>

Avocado Egg Bowls, Plus How To Build A Low Carb Breakfast

Avocado Egg Bowls, Plus How To Build A Low Carb Breakfast

Avocado Egg Bowls, Plus How to Build a Low Carb Breakfast When cereal, toast and muffins are out of the picture, planning for breakfast can be hard. Most individuals consume a carb-heavy breakfast. Waffles, English muffins and breakfast sandwiches are popular on menus and in your own home. However, planning a low carb breakfast doesnt have to be difficult. All it takes is a little creativity, a few high-fat, low carb alternatives and a little planning. Below, youll learn how to build a better breakfast, get some breakfast ideas for every lifestyle and find a recipe for a low carb, high-fat breakfast bowl. Planning for breakfast on keto is no different than any other meal: Focus on high-fat, moderate protein and very few carbohydrates. Your macronutrient profile should be comprised of roughly 75% fat, 20% protein and 5% carbs. When it comes to breakfast, this means eliminating any form of bread like toast, muffins or breakfast sandwiches. Then include a fatty protein source such as bacon, pulled pork or salmon. Finally, add in fats such as cream cheese, avocado or grass-fed butter wherever you can. Low Carb Breakfast Alternatives for Any Lifestyle When transitioning to a keto diet, its important to consider your daily lifestyle. The best keto recipes and go-to meals are always those that work best for you. For example, if you have a large family, preparing a large frittata will work better than trying to blend four different smoothies each morning. If you have a demanding work schedule, baking a dozen egg muffins at the beginning of the week might ease those hectic mornings. Below are a few tips to follow when preparing low carb breakfasts. Substitute Grains for a Low Carb Alternative Many high-carb recipes can easily be made keto-friendly with a few swaps in ingredient Continue reading >>

Why The Keto Diet Is Sweeping The Country | Fortune

Why The Keto Diet Is Sweeping The Country | Fortune

You dont have to look far to find a diet that seems to defy logic, but ketogenics might take the cake. The hot new diet downplays carbohydrates in favor of lots of fatsfrom foods like avocados and cheese. Without the carbs, say proponents, the body burns stored fat instead through a process called ketosis. There are some studies that back up the theory. One monitored 83 obese patients over a 24-week period, finding significant weight loss and lower cholesterol levels. Experts do say you should check with your doctor before embarking on the keto diet, however. Ketos not a diet for people who arent dedicated. While it doesnt ban carbs outright, it is very strict on their consumption. Instead, it encourages liberal amounts of avocado (sorry not on toast ), cheese, walnuts, almonds, and grass-fed beef. None of those foods are cheap. Avocado prices have surged in the past year. Grass-fed beef, while it might be easier to find in the coming months , is hardly inexpensive, too. And the cost of quality cheese and nuts can run the gamut. Still, thats not discouraging people. And the growing obsession with the keto diet is giving birth to a cottage industry, as companies try to cater to Keto enthusiasts. Ancient Nutrition, for example, has invested $103 million to expand its line of products that cater to the market. Continue reading >>

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