The 'eat This Not That' Guide To The Keto Diet: Ketogenic Foods
The ketogenic diet can be dizzyingly complicated. You want to load up on fats and protein, and keep your carb intake low but all fats and proteins arent alike, and there are some veggies higher in carbohydrates than others. Oh, and fruit is pretty much banned. But dont worry: Weve put together the best and worst of each category so you can go keto with confidence. Saturated fats including coconut oil, ghee, grass-fed butter, duck fat, tallow, and lardall essential for a healthy immune system, dense bones, and proper testosterone levels. Monounsaturated fats like olive, avocado, macadamia, and almond oils, which boost heart health and provide vitamin Eimportant for vision and a strong immune system. The Truth Behind the Worlds Most Cutting-edge, Fat-burning Performance Meal Plan: the Keto Diet Polyunsaturated omega-3s such as wild-caught salmon, sardines, and sustainably harvested seafoodto prevent heart disease and stroke and reduce blood pressure. Medium-chain triglycerides, fatty acids that are easily absorbed and used for energy. Linked to weight loss, MCTs increase satiety and rev-up metabolism. Refined fats and oils like sunflower, canola, soybean, grapeseed, and corn oils, which have been processed at high temperatures, creating free radicals that can damage cells. Trans fats, such as margarine and other spreads, which contribute to weight gain, increase stroke risk. Meat and offal (e.g., tongue, liver, heart) from grass-fed or pasture-raised animalsits low in calories and contains vitamins like A and E along with tons of antioxidants. Wild-caught and sustainably harvested seafood, which is higher in omega-3 fatty acids and better for the environment than farmed fish. Free-range organic eggs, which contain higher levels of vitamin A and E, beta carotene, and omeg Continue reading >>
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 >>
5 Reasons To Eat Avocados
Home / Articles / 5 Reasons to Eat Avocados Mexicos gift to the world, its thesuper food that flies off the shelves as quickly as it is stocked up. Avocados, originally cultivated in Mexico as early as 500BC, are not a new fad food, they are the real deal. When we speak about whole foods, avocados really do check off all the boxes. It even comes with its own packaging, in the form of its skin. They require no preservatives, flavor enhancers or processing to be enjoyed as a healthy addition to your diet. Containing little to no sugar (0.6g per half), and being full of phytonutrients, avocados pack a very nutrient dense punch! In a typical avocado, youll find magnesium, potassium (more than in a banana), folate, vitamin B6, and vitamins A, C, E,K! The oil within an avocado consists of mainlyheart healthy monounsaturated fats (71%), with polyunsaturated fat making up 13% and the rest saturated fats (1). As the avocado ripens, the level of saturated fat decreases and monounsaturated fat increases  . In terms of carbohydrates, 80% of the carbohydrates within an avocado are dietary fiber (of which 70% are insoluble, 30% are soluble)  . This means that half an avocado (6.5g of fiber) can make up 25% of the dietary recommendations for fiber (25g). With a glycemic load of an avocado estimated at zero, it is one of the lowest sugar fruits  , making it a perfect keto-friendly food! Avocados have demonstrated the ability to reduce LDL (bad) cholesterol and triglycerides while increasing HDL (good) cholesterol  . This plays a huge role in heart health, as lipid composition can greatly determine heart health, and having higher levels of HDL cholesterol and lower levels of LDL and triglycerides is correlated with a lesser risk of developing cardiovascular heart disease (C Continue reading >>
Keto Fridge - Top 10 Foods To Eat On Keto
Although it may seem like everyone has only just started talking about the ketogenic diet , its actually been around for over nine decades. People have been following this diet for a variety of reasons, such as a way to lose weight, improve their overall health, and even reduce epileptic seizures . If youre interested in giving the keto diet a go, the first step is learning whats acceptable for you to eat. To help you out, were sharing the top best 10 foods to eat on keto Its likely that youve realized many low-carb diets encourage you to eat a lot of protein. While protein is certainly important in your diet, the keto lifestyle isnt so much about protein as it is about healthy fats . When selecting your meat, its important to go for the grass-fed option. Compared to grain-fed animals, those that are grass-fed provide meat thats packed with higher amounts of omega-3. You can choose meat such as beef, lamb, veal, venison, or goat. These types of meat yield zero grams of net carbs per five ounces. Poultry is great for your keto diet as well. You can add turkey, chicken, goose, duck, pheasant, hen, or quail to your meal. With zero grams of net carbs per five ounces, poultry is the perfect choice. Another important thing to remember about meat and poultry is that these protein sources are packed with B vitamins, potassium, selenium, and zinc. Eggs are also acceptable for you to eat on keto. The best part is that you dont have to forgo the yolks, like many diets might require you to do. You can enjoy both the egg whites and the egg yolks when preparing your morning omelet. With only one gram of net carbs for each egg, you wont have to feel guilty about having them as part of your diet. Theres no need to worry about the eggs being high in cholesterol either. Consuming them w Continue reading >>
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 >>
6 Indulgent Foods That Are Low-carb Friendly
6 Indulgent Foods That Are Low-Carb Friendly Written by Kris Gunnars, BSc on August 5, 2014 One of the best things about it, is that people usually don't need to count calories. As long as carbs are kept low, appetite tends to go down. This causes people to automatically restrict calories, without having to consciously regulate their food intake. This simple method is proven to lead to significant weight loss... about 2-3 times as much as a calorie restricted low-fat diet ( 1 , 2 , 3 ). Interestingly, there are numerous incredibly satisfying low-carb friendly foods that most people would only consider an occasional indulgence. These foods can be eaten regularly on a low-carb diet, until fullness, while still reaping all of the metabolic benefits . Some of these foods are even very healthy, at least in the context of a low-carb diet (although adding them on top of a high-carb diet could be a problem). Here are 6 "indulgent" foods that are low-carb/keto friendly. Then it was demonized for being high in saturated fat and people started eating margarine instead. Well... butter has been making a comeback as a health food, especially among low-carbers. Just make sure to choose quality, grass-fed butter , which is higher in heart-healthy nutrients like Vitamin K2 ( 4 , 5 ). Keep in mind that butter should be eaten with a meal, not as the meal... I don't think replacing breakfast with a bunch of butter in your coffee is a good idea. Calorie breakdown: 99% fat, 1% protein ( 6 ). Other high-fat dairy foods like cheese (fat and protein) and heavy cream (mostly fat) are also perfect on a low-carb diet. It's a mistake to assume that low-carb diets are all about meat and fat. Besides all the vegetables, there are plenty of other plant foods that can be eaten on this diet. One great Continue reading >>
Don't Be A Fool! Eat Avocado! - Ketogasm
Courtesy of Fresh Avocados Love One Today Avocado is one of the healthiest low carb veggies (er, fruit actually!) on the planet. Avocado contains fiber, copper, folate, and potassium. The fruit also contains Vitamin K, Vitamin E, Vitamin C, and Vitamin B1, B2, B3, B5 and B6. Thats a lot of B-Vitamins! It also contains zinc, iron, manganese, and magnesium. With a mere 2 net carbohydrates per 100 grams, the avocado is a must on the list of acceptable foods on the keto diet. It is low in saturated fats and absent of sodium and cholesterol. Photo Courtesy of Fresh Avocados Love One Today Eating avocados may help with controlling hypertension. The fruit is high in potassium and studies have identified a link between elevated potassium levels and normalized blood pressure values. The fruit is also high in good-for-you monounsaturated fatty acids. About 1/5 of the avocados content is insoluble and soluble forms of fiber: This means the fruit can help in keeping the digestive processes and gastrointestinal tract functioning at its best. Avocados have high phytonutrient content. The fruit also features a number of antioxidants for natural free radical defense. Additionally, the high amount of oleic acid in avocados serves to help in diminishing issues with inflammation and for lowering cholesterol levels. Super low in carbs, high in healthy fats, packed full of nutrients this is one of the most perfect superfoods for a LCHF ketogenic diet. If you love avocado as much as I do, go ahead and treat yo self! The fruit is rich and filling, making it pretty hard to over-indulge on carbs. Curious where it stacks up in comparison to other vegetables? Check out the low carb vegetables list I put together! Avocados really shine when eaten raw, offering a complex mix of flavors: smooth, cr Continue reading >>
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 >>
33 Awesome Keto Avocado Recipes
Home Keto Recipes Ketogenic Lunch Ideas 33 Awesome Keto Avocado Recipes Avocados are one of my favorite secret ingredients on Keto. Bursting with healthy fats and low in carbs, its hard to find a reason not to use avocados while on Keto. Only know a recipe for avocado toast? This list of 33 Keto avocado recipes will kick start your avocado obsession with delicious recipes for breakfast, lunch, and dinner. From avocado deviled eggs to avocado pistachio ice cream, these Keto avocado recipes will show you just how easy it is to include this little fruit in almost every meal. Here are just a few of the Keto Avocado Recipes weve included: Ingredients: Keto bread, ripe avocado, lime juice, tomato, pistachios, sea salt, extra virgin olive oil. Avocado toast is becoming more and more popular nowadays as it is a filling and nutritious dish for breakfast or lunch. This one has the additional flavor of the tomato and the chopped nuts give a lovely twist to the texture, however, if you have a nut intolerance, just leave them out! Serve this with your choice of keto bread for a super lunch idea. Ingredients: ripe avocado, lime juice, lime, onion powder, garlic powder, cayenne pepper (optional), cherry tomatoes, cilantro, salt. This is such a simple recipe to make, but with the addition of the lime peel pieces, the flavor is amazing! You get a really deep citrus kick from the peel and the lime helps to stop the avocado from oxidizing. This guacamole can be served with eggs for a healthy fats boost for breakfast, as a topping for steak or grilled chicken, or just as a dip with vegetable sticks. Ingredients: avocado, egg yolks, olive oil or coconut oil, salt, pepper, smoked paprika. If you are trying to increase the level of omega 3 in your diet, then here is the ideal recipe for you Continue reading >>
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 >>
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- Weight Watchers Jumps Eight Spots To #3 Best Diabetes Diet And Retains Top Spot As Best Fast Weight Loss Diet In 2018 Best Diets Report
- Does the Ketogenic Diet Work for Type 2 Diabetes?
Raw Generation | 5 Keto-friendly Foods To Burn Fat
In order to achieve and sustain a state of ketosis,it's essential that you eat a high fat, low simple carb (no sugary foods or grains) diet, with the amount of protein that is right for you. Although meat and dairy are allowed on a Keto Diet, its far superior for your overallwell-being and long-term health to get a large portion of yourdaily nutrition from plant-based sources. In fact, over time you WILL damage your body from thie inside out if your diet is laden with animal products and deficient in plant-based foods. But arent fruit and vegetables loaded with carbs? What plant-based foods can you eat on a keto or low-carb diet that won't put you over your daily net carb limit? Whether youre on a carbohydrate-restricted diet or just are seeking to be slim and feel your best, we all can benefit from making these 5 ordinarylow-carb foods staples in our diets... These are a few of the best Keto-friendly raw foods to make part of your daily routine: Weight loss, disease prevention, healthy skin, and improved nutrient absorption are just a few of the many benefits of getting your daily dose of avocado! The majority of the fat found in avocados is amazing-for-you oleic acid which promotes beautiful skin and hair, boosts immunity, supports heart and respiratory health, promotes healthy brain function, and has been shown to have beneficial effects on genes linked to cancer! Get your daily dose of avocado (and chocolate!) with this Keto Chocolate Pudding Recipe ! If your aim is to do a keto diet, but you want to avoid dairy milk (which is acidifying to the body and therefore detrimental to your overall health), coconut milk is a deliciously creamy alternative that is rich in healthy fats and vitamins B & E. Get more coconut into your diet and promote healthy, young-looking ski Continue reading >>
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 >>
Low Carb Avocado Fries - Deep Fried Or Baked!
Have you been searching for a delicious keto snack? Have you been craving fries with lots of fat, but nearly 0 carbs?Avocado fries are the answer! Theyre simple to make and can be enjoyed by anyone. They have the same crispy outside and soft inside as regular french fries! The difference? The carb count! Dipped in egg and almond meal, every bit of this delicious snack is full of fat and is very keto-friendly. We used spicy mayo (sriracha and mayonnaise- more healthy fat!) as our dipping sauce, but feel free to use other condiments like cilantro lime dip or sriracha garlic dip.This time we fried our avocado fries, but you can also bake them! Itll take a bit longer (15 minutes at 450F) but if you prefer baking over the awesomeness of deep frying, its totally cool. We wont be upset. Really. Not at all! Just a little disappointed. Please read some helpful tips for deep frying at home! Some more here too. Break an egg into a bowl and beat it. In another bowl, mix your almond meal with some salt and cayenne pepper. Slice each avocado in half and take out the seed. Slice each avocado vertically into 4 or 5 pieces (depending on the size of the avocado). Start heating your deep fryer (or deep pan with lots of oil) to about 350F. If you dont have a cooking thermometer, try sticking a wooden spoon into the oil when its been heating for about 7-8 minutes. If bubbles arise from the spoon, your oil is hot enough for deep frying! Roll each coated slice in the almond meal until you can barely see the green. Carefully lower each avocado slice into the deep fryer (or pan) to avoid splashing. It will hurt! Allow each piece to fry from 45 seconds to a minute until a light brown. Dark brown means theyve been in there a few seconds too long. Transfer quickly to a plate lined with a paper to Continue reading >>
The Avocado Craze May Be The Healthiest Thing Thats Ever Happened
The Avocado Craze May Be the Healthiest Thing Thats Ever Happened What fruit do Americans eat 7 pounds of per year? Answer: Avocados. And thats great, since they are nutritional powerhouses. Avocados went from being a guac-only fruit to having their own restaurants. Avocaderia first opened in Brooklyn is valued at $2 million and now has plans to and financial backing from Shark Tank to expand throughout the United States[ * ][ * ]. Avocados are one of the most nutritious foods on earth, benefiting everything from heart health to cancer prevention and flawless skin. Want proof?: A 2013 study published in the Nutrition Journal concluded that avocado consumption is positively linked to better dietary intake, better nutrient absorption and a decreased risk in developing metabolic syndrome[ * ]. Researchers at Biochemical and Biophysical Research Communication in 2011 found that compounds in avocados have been inhibit the proliferation of oral cancer cells. This study was supported by 25 other studies[ * ]. A review of data from the NHANES study showed that avocado consumption decreased the risk of developing metabolic syndrome by 50%[ * ]. Theyre clearly worth the market price of $3+, especially if eating half an avocado a day keeps the oncologist away. Avocados are a stone fruit, which means they have a large seed in the middle like a nectarine or peach. Theyre known as natures butter because they are largely composed of fat. Roughly 75% of avocados calories come from fat. This fat content gives avocados a smooth, creamy texture perfect for making dips, spreads and smoothies. In the U.S. we most commonly reference avocados as either California or Florida avocados. California avocados, also known as Hass (Persea Americana), are the most popular in America. They are small w 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 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 >>