#Monounsaturated Fats

[veganfoodyeats]

Monounsaturated Fats & Weight Loss: Your Comprehensive Guide

1. Weight Loss: Delving Deeper When aiming for weight loss, it’s essential to understand the multiple layers at play. a. The Role of Metabolism: BMR (Basal Metabolic Rate): This is the number of calories your body needs to perform basic functions, like breathing and maintaining body temperature. Thermic Effect of Food: Some calories are burnt during digestion. Proteins have the highest…

[smarteatinghabits]

The Role of Fats in the Body and How to Make Healthy Choices

Fats are an essential nutrient that play a crucial role in our overall health and well-being. However, not all fats are created equal. #healthyfats #nutrition #healthychoices #healthylifestyle #foodblog #wellness #nutritiontips #healthyhabits #eatclean

Today we talk about fats and the role they pay in your daily eating habits. The Role of Fats in the Body Fats have long been portrayed as a bad dietary ingredient that is to blame for everything from heart disease to weight gain. However, the body requires particular types of fats to function properly, and not all fats are created equal. We’ll look at the role that fats play in the body and…

[lovebritneyc]

The Lipid Panel and your cholesterol

This post will be the start of a series in which I will explain test results that you’ve probably seen when you go see your primary care provider. As providers; doctors, PAs, and NPs do annual blood work on patients to screen for common illnesses. One of the lab results that almost always comes back abnormal in a patient over 35 years old is their lipid panel. “Lipid” is a medical term for fat.…

[theambitiouswoman]

Superfoods you should incorporate in your diet:

Superfoods are nutrient-dense foods that are considered beneficial for your health due to their high concentration of vitamins, minerals, antioxidants, and other beneficial compounds.

Combine these superfoods with a variety of other whole foods to ensure you're getting a wide range of nutrients. Also, be mindful of portion sizes and any individual dietary restrictions or allergies you may have.

Berries: Blueberries, strawberries, raspberries, and other berries are rich in antioxidants, fiber, and vitamins.

Leafy greens: Spinach, kale, Swiss chard, and other leafy greens are packed with vitamins, minerals, and fiber. They are low in calories and provide important nutrients like vitamin K, vitamin C, and folate.

Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage are part of the cruciferous vegetable family. They contain compounds that may help reduce the risk of certain cancers.

Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are excellent sources of healthy fats, protein, fiber, and various vitamins and minerals.

Fish: Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which are beneficial for heart health and brain function.

Whole grains: Quinoa, brown rice, oats, and whole wheat are examples of whole grains that provide fiber, vitamins, and minerals.

Legumes: Beans, lentils, chickpeas, and other legumes are high in fiber, protein, and various nutrients. They are also a good source of plant-based protein.

Turmeric: This spice contains curcumin, a compound with potent anti-inflammatory and antioxidant properties.

Green tea: Green tea is rich in antioxidants called catechins and is believed to have various health benefits, including improved brain function and a lower risk of certain diseases.

Dark chocolate: Dark chocolate with a high cocoa content (70% or higher) is a source of antioxidants and may have positive effects on heart health and mood.

Avocado: Avocados are rich in healthy fats, fiber, and various vitamins and minerals. They also provide a good source of potassium.

Greek yogurt: Greek yogurt is a protein-rich food that also contains beneficial probiotics, calcium, and vitamin B12.

Sweet potatoes: Sweet potatoes are packed with vitamins, minerals, and fiber. They are an excellent source of beta-carotene, which is converted into vitamin A in the body.

Garlic: Garlic contains sulfur compounds that have been associated with potential health benefits, including immune support and cardiovascular health.

Ginger: Ginger has anti-inflammatory properties and is commonly used to aid digestion and relieve nausea.

Seaweed: Seaweed, such as nori, kelp, and spirulina, is a rich source of minerals like iodine, as well as antioxidants and omega-3 fatty acids.

Pomegranate: Pomegranates are packed with antioxidants and are believed to have anti-inflammatory properties. They are also a good source of vitamin C and fiber.

Cacao: Raw cacao is the purest form of chocolate and is rich in antioxidants, flavonoids, and minerals. It can be enjoyed as nibs, powder, or in dark chocolate form.

Quinoa: Quinoa is a gluten-free grain that provides a complete source of protein, along with fiber, vitamins, and minerals.

Extra virgin olive oil: Olive oil is a healthy fat option, particularly extra virgin olive oil, which is high in monounsaturated fats and antioxidants.

Chia seeds: Chia seeds are a great source of fiber, omega-3 fatty acids, and antioxidants. They can be added to smoothies, yogurt, or used as an egg substitute in recipes.

Beets: Beets are rich in antioxidants and are known for their vibrant color. They also contain nitrates, which have been shown to have beneficial effects on blood pressure and exercise performance.

Matcha: Matcha is a powdered form of green tea and is known for its high concentration of antioxidants. It provides a calm energy boost and can be enjoyed as a tea or added to smoothies and baked goods.

Algae: Algae, such as spirulina and chlorella, are nutrient-dense foods that are rich in protein, vitamins, minerals, and antioxidants. They are often consumed in powdered or supplement form.

Fermented foods: Fermented foods like sauerkraut, kimchi, kefir, and kombucha are rich in beneficial probiotics that support gut health and digestion.

Maca: Maca is a root vegetable native to the Andes and is often consumed in powdered form. It is known for its potential hormone-balancing properties and is commonly used as an adaptogen.

Goji berries: Goji berries are small red berries that are rich in antioxidants, vitamins, and minerals. They can be enjoyed as a snack or added to smoothies and oatmeal.

Hemp seeds: Hemp seeds are a great source of plant-based protein, healthy fats, and minerals like magnesium and iron. They can be sprinkled on salads, yogurt, or blended into smoothies.

Moringa: Moringa is a nutrient-dense plant that is rich in vitamins, minerals, and antioxidants. It is often consumed as a powder or used in tea.

Mushrooms: Certain mushrooms, such as shiitake, reishi, and maitake, have immune-boosting properties and are rich in antioxidants. They can be cooked and added to various dishes.

[arch444ngel]

understanding macros ˚₊‧⁺⋆♱

hi angels.

i know a lot of people struggle with counting c@ls/macros, so i thought i'd make a little manual.

˚₊‧⁺⋆♱

first of all, the three macronutrients:

1- proteins:

my favourite macro, they keep you full for longer and increase your metabolic rate. they also help you increase muscle mass, which means you'll lose fatty tissue when in a c@l deficit. you should aim for a high-protein diet if you want to stop things like skinny-fat, or any loose skin, etc.

proteins come from a combo of 20 amino acids, and some are ones that your body cannot make by itself. if you want a 'logical' wl, you should aim to get your protein in every day!!!

good low c@l sources of protein: low fat yogurt, cottage cheese, chicken breast, salmon, firm tofu, lentils, tuna, egg whites.

2- fats:

okay, fats sound scary because of the name, but that doesn't mean they're all bad. there's two types of fats:

healthy fats (monounsaturated, polyunsaturated)

unhealthy fats (trans fats, some saturated fats)

monounsaturated fats actually help wl because they regulate the appetite. they curb cravings, and effectively stop binges. these are found in eggs, avocados, and nuts.

polyunsaturated fats help muscle retention, similar to proteins. basically omega-3, these are found in many types of fish, especially salmon.

the unhealthy fats are the ones in greasy food and ultra processed food. these are the ones that can cause weight gain, if not eaten in moderation. these should ideally make up <10% of your daily c@ls.

3- carbs:

there are also two types of carbs:

healthy - whole foods

unhealthy - refined carbs

refined carbs are from highly processed foods. eating a whole apple is not the same as eating a mashed apple. that would remove all of the fibre, minerals, and vitamins from it.

the reason carbs have a bad reputation is because people are generally talking about refined carbs. it's a common misconception that carbs don't keep you full for that long. this is technically untrue. eating refined carbs causes a spike in your insulin levels, which makes you hungrier, so you eat more.

replacing refined carbs with whole foods is much better, since they contain all of their nutrients and they keep you full for longer.

carbs are good fuel for the brain, so if you're someone who has exams soon, or just wants to be an academic weapon, make sure to get your carbs in (healthy ones though).

˚₊‧⁺⋆♱

so now that we know what the macros are, how do we use them?

well, depending on what your personal goals are, and what you want to achieve with your wl, there's different ratios that these macros can be split into.

proteins should make around 10-30% of your diet, fats should make up 20-35%, and carbs should make up 45-65%.

personally, i try to maintain a high protein diet, so my ratio is 35% protein, 20% fats, and 45% carbs.

based on your needs, think of a sensible ratio for yourself. it does not matter what anyone else's is, it has to be suited to your habits or it won't work.

now that you have your ratio, apply it to your c@l intake.

for example, if your daily intake is 600, and your P:F:C ratio is 35:20:45, you would have to eat 210 c@ls worth of protein, 120 c@ls of fats, and 270 c@ls of carbs in a day.

calculate your limits, if you're obsessed with numbers like me, it will help to stop binges and it will remind you why to keep sticking to the plan.

˚₊‧⁺⋆♱

but how do we calculate c@ls based on macros?

step one- you have to know that every gram of protein contains 4 c@ls, every gram of fat contains 9 c@ls, and every gram of carbs contains 4 c@ls. these numbers are worth remembering next time you see an unhealthy food/ have a bad craving.

step two- check labels. it is legally required to have nutrition information on the packaging of any consumable item, so make sure to check labels.

the labels will contain all of the info you need to calculate your accurate c@l intake for the day, and it will also tell you if you've met your macro goal for the day or not.

step 3- the maths:

after some time, this will become instinctive, mental maths. practise, make 'high grades, low bmi' a reality.

for example:

you have an item of food and the label says it contains:

12g of protein

6g of fats

20g of carbs

using our knowledge from step one, we can do:

12x4= 48 (c@ls in the protein).

6x9= 54 (c@ls in the fats).

20x4= 80 (c@ls in the carbs).

so in total, this food has 48+54+80= 182 c@ls.

but wait.

this food contains fibre.

fibre is a type of carb that sometimes doesn't get digested, so we need to do something about it first.

there's two types:

soluble fibre - gets digested

insoluble fibre - doesn't get digested

soluble fibres are usually in fruits and veggies, beans, lentils, nuts, seeds, barley, and oats. they contain 2 c@ls per gram. they help keep you full for longer, they lower blood sugar levels, and they reduce constipation (found in bulk-forming l@xatives).

insoluble fibres, however, cannot be digested. they regulate digestion and help with constipation (also found in most l@xs). they can be found in whole-wheat flour, wheat bran, nuts, beans, cauliflower, green beans and potatoes.

most foods that contain any type of dietary fibre will usually contain a mix of the two types.

for example, this food has 2.8g of fibre. 1g is soluble, and the other 1.8g is insoluble.

we want to figure out the exact amount of c@ls in this food, so we do:

1x2= 2 (c@ls for the soluble fibre. we add this on to our total c@ls).

1.8x2= 3.6 (c@ls for the insoluble fibre. we take this away from our total c@ls).

so to get our true total c@ls, we do:

182-3.6 = 178.4 c@ls (yayyy!)

now, you just do this for every food you eat in the day. it might seem like an unnecessary amount of maths, but it will also help you track your macros for a 'logical' and quick way to get to your ugw. getting all your nutrients and getting skinny? it's just the perfect method.

˚₊‧⁺⋆♱

i hope this helped some people at least, i remember being super lost at some point too. hopefully this helps everyone reach their goals quicker.

remember to drink lots of water and don't overwork yourselves.

stay safe, angels.

yours always,

risa ˚₊‧⁺⋆♱

[thelcsdaily]

Bacon and Bleu Sirloin Steak and Clam Chowder

Although I frequently remark that a wonderful steak doesn't require much more than salt and pepper, this creamy blue cheese and bacon sauce certainly doesn't hurt. It begins with a base of butter-caramelized onions, which intensifies their savory-nutty flavor and gives the finished sauce weight.

True, nuts are high in fat, but most of them contain monounsaturated fat that is good for the heart. In fact, eaten in moderation, nuts can lower your risk of heart disease and heart attack - Andrew Well

[beautyandlifestyleblog86]

Avocado Toast With A Twist

Ingredients:

- 1 slice of whole-grain bread

- 1/2 ripe avocado, mashed

- 1 egg, cooked to your liking

- A sprinkle of red pepper flakes

- Salt and pepper to taste

Instructions:

1. Toast the bread to your desired level of crispiness.

2. Spread the mashed avocado evenly over the toast.

3. Top with the cooked egg.

4. Sprinkle with red pepper flakes, salt, and pepper.

Optional Additions:

- A drizzle of olive oil

- A sprinkle of Everything Bagel seasoning

- A few slices of tomato or red onion

Avocados are remarkable fruits that support various body functions, making them an excellent addition to your diet. One of their key benefits is brain health; their high content of monounsaturated fatty acids has been linked to improved cognitive function and a lower risk of neurodegenerative diseases.

Additionally, these healthy fats play a vital role in heart health, as they can help lower bad cholesterol levels and reduce the risk of heart disease. Furthermore, avocados contribute to skin health thanks to their rich supply of antioxidants that protect the skin from damage caused by free radicals. Incorporating avocados into your daily meals can provide a delicious and nutritious boost to your overall well-being.

Enjoy this nutritious and delicious breakfast!

[she-is-ovarit]

You need to consume unsaturated fats or you'll feel slow, fatigued, and never want to do anything.

You have to learn the healthy fats and eat the healthy fats if you're committed to being vegetarian or vegan. Or you will be tired forever, and not the type of tired where you can push through it, but the type of tired where you feel like you have to stay in bed all day and your heart feels like it's being sucked through a straw.

Fatty acids are what lipids in our bodies are made mostly up of. Fatty acids are responsible for energy storage, brain development, blood clotting, and controlling inflammation. They are necessary for your body to be able to absorb vitamins such as vitamin A, D, E, and K. They are necessary for your body to produce sex hormones like testosterone and estrogen. Not having enough of these fats can cause muscle pain, night blindness, infertility, easy bruising, dry hair, hair loss, loose teeth, depression and anxiety, and dermatitis (presenting as dry and scaly rashes).

You need unsaturated fats such as monounsaturated and polyunsaturated fats. These are good fats. Saturated fats and trans fats are bad, these are what raise your risk of heart attacks and strokes. Diets high in saturated fats might also lead to chronic pain.

35% of your caloric intake should be fats. This can be added to the list on why the diet industry is so cruel. Manufacturers and organizations paired with the pornography and cosmetic industry pushing dieting and beauty norms on women and girls for decades impressed the seriously dangerous and false idea that consuming fats was bad. Denying healthy fats means denying healthy brain development, energy and motivation, better ability to heal from injuries, and preventing depression and anxiety.

Balsamic and olive oil together (and you can add some minced garlic if you like) tastes fantastic with warm bread and can be made in 12 minutes.

Cooking with the oils above instead of butter can also introduce fatty acids in your diet (might not be enough though, you need 1-2 tablespoons a day).

Sometimes if I'm in a hurry I just eat a plain avocado a day.

You can sprinkle chia seeds on yogurt. Add flax seed to smoothies.

Just eat 1/4th of pumpkin seeds too (which are also super high in magnesium). That's basically a handful a day, make it part of your morning routine.

Almonds, walnuts, and pecans are also high in good fats.

[foodshowxyz]

Avocado & Spinach Superfood Smoothie

Ingredients:

1 ripe avocado, peeled and pitted

2 cups fresh spinach leaves

1 banana, preferably frozen

1 tablespoon chia seeds, plus extra for garnish

1/2 cup unsweetened almond milk (or any plant milk of your choice)

1/2 cup Greek yogurt or a dairy-free alternative for a vegan option

Honey or agave syrup to taste (optional)

Ice cubes (optional, if you prefer a colder smoothie)

Edible flowers and thin slices of lime or lemon for garnish

Instructions:

Blend the Base:

In a high-powered blender, combine the avocado, spinach, banana, chia seeds, almond milk, and Greek yogurt. If you like your smoothie a little sweeter, add honey or agave syrup to taste.

Adjust Consistency:

Blend until smooth. If the mixture is too thick for your liking, add more almond milk to reach the desired consistency. If you didn’t use a frozen banana and want your smoothie colder, add a few ice cubes and blend again.

Garnish:

Pour the smoothie into a tall glass. Sprinkle additional chia seeds on top for an extra nutrient boost.

Decorate:

Decorate with edible flowers and citrus slices for a beautiful and appealing presentation.

Serve:

Serve immediately while fresh and enjoy! This smoothie isn’t just a treat for the eyes; it’s packed with vitamins, fiber, and healthy fats. The avocado provides creaminess as well as heart-healthy monounsaturated fats, the spinach offers iron and other minerals, and the chia seeds add a good dose of omega-3 fatty acids. It's a perfect start to the day or a refreshing pick-me-up in the afternoon!

[darkmaga-returns]

Story at-a-glance

Modern Western diets have shifted dramatically from traditional saturated fats to polyunsaturated fatty acids (PUFAs) from vegetable oils, triggering metabolic slowdown and increased fat storage

A higher ratio of saturated to unsaturated fats (like in butter) is metabolically favorable, while oils high in PUFAs are unstable and produce toxic compounds when heated. Even at room temperature or moderate heat (104 to 212 degrees F), PUFA-rich oils can oxidize and form harmful compounds, including during digestion in the body

Smoke point is not a reliable indicator of cooking oil safety; oxidative stability and PUFA content are the key factors in determining an oil's suitability for cooking. Tallow and ghee are best for high heat, while butter and coconut oil are ideal for medium heat. Olive oil should be used sparingly due to its high monounsaturated fatty acid content

When vegetable oils are heated, they produce harmful compounds called Lipid Oxidation Products (LOPs), particularly 4-HNE, which are linked to neurodegenerative diseases, cardiovascular problems, cancer, and chronic inflammation

Restaurant fried foods are particularly concerning as establishments typically reuse the same vegetable oil hundreds of times before replacement, leading to accumulation of toxic compounds that transfer directly to food

[trapny]

My favorite scientific law is Coles Law which states that In a small dish, prepare the dressing by whisking together mayonnaise, sugar, vinegar, salt, and black pepper.

⅔ cup (160 g) mayonnaise, 1 ½ Tablespoons granulated sugar, 1 ½ Tablespoons apple cider vinegar, ¼ teaspoon table salt, ¼ teaspoon black pepper

In a large bowl, toss together green and purple cabbage and shredded carrots.

3 cups (240 g) shredded green cabbage, 1 cup (75 g) shredded purple cabbage, 1 cup (100 g) peeled, shredded carrots

Drizzle dressing over cabbage/carrot mixture and toss/stir until ingredient are thoroughly combined and all cabbage/carrots are coated with dressing. Taste-test and add more salt and pepper as needed.

Cover and refrigerate for at least 1 hour before serving (for best flavor).

Notes

Storing

Store in an airtight container in the refrigerator for 3-5 days.

Using pre-shredded cabbage mix

You may substitute a 14oz bag of shredded coleslaw mix for the cabbage and carrots listed in the recipe.

Nutrition

Serving: 1serving | Calories: 206kcal | Carbohydrates: 9g | Protein: 1g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 11g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 10mg | Sodium: 266mg | Potassium: 127mg | Fiber: 2g | Sugar: 7g | Vitamin A: 228IU | Vitamin C: 22mg | Calcium: 25mg | Iron: 1mg

Nutritional information is based on third-party calculations and should be considered an estimate only. Actual nutritional content will vary based upon brands used, measuring methods, cooking method, portion sizes, and more.

[cleverwordsandotherstuffilike]

The Mediterranean diet contains nutrients that are known to enhance longevity and has other health benefits that are backed by peer-reviewed, scientific studies. Broccoli is one of nature's most nutrient-dense foods, with only 30 calories per cup and contains fibre and polyphenols — antioxidants that detoxify cell-damaging chemicals in your bodying.

A Spanish study found a Mediterranean diet supplemented with extra-virgin olive oil reduced the incidence of major cardiovascular events among patients with a history of heart disease.

Quinoa contains a good dose of protein to help build muscle. Yet including any type of whole grain in your diet — from barley to brown rice — will aid in weight loss by filling you up for fewer calories.

Blueberries is a kind of superfood because studies have shown they aid in everything from fighting cancer to lowering cholesterol. But all berries, including raspberries, strawberries and blackberries, contain antioxidants and phytonutrients.

Studies show that eating a handful of nuts several times a week can prevent heart disease and ultimately help you shed pounds since they fill you up and stop you from snacking on other things. Almonds, in particular, contain lots of monounsaturated fats and fibre.

Salmon is also a good source of lean protein. With this diet, doctors suggest eating fish at least two times a week. Salmon provides a high dose of omega-3 fatty acids, which studies show significantly lower the risk of heart disease. Omega-3 fatty acids fight back by reducing inflammation and slowing the rate of plaque buildup in blood vessels.

Black, kidney, white and garbanzo beans (also known as chickpeas) are good for fibre and protein. They fill you up and provide muscle-building material without any of the fat that meat can add to your meal.

Eating a breakfast high in protein is a good way to keep hunger at bay throughout the day. Eggs are full of choline, a nutrient that helps block fat from being absorbed in the liver. Choline may also help in preventing memory loss.

Spinach is a great source of iron, which is a key component in red blood cells that fuel our muscles with oxygen for energy. But researchers in Sweden identified another way in which these greens might keep you charged: Compounds found in spinach actually increase the efficiency of our mitochondria, the energy-producing factories inside our cells.

Walnuts are packed with tryptophan, an amino acid your body needs to create serotonin. They're digested slowly which contributes to mood stability and can help you tolerate stress.

Asparagus is one of the best sources of folate, a B vitamin that could help keep you out of a mental slump. Folate is important for the synthesis of the neurotransmitters dopamine, serotonin and norepinephrine; all of these are crucial for mood.

[goodhealthedit]

Healthy cooking oil alternatives 🥘

🫒 Olive Oil – Great for heart health, rich in antioxidants & healthy fats (perfect for low to medium heat cooking)

🥑 Avocado Oil – Packed with monounsaturated fats & good for skin (stable at higher cooking temperatures)

🥥 Coconut Oil – Helps metabolism & contains MCTs for energy (perfect for baking, sautéing)

🧈 Grass Fed Butter – Rich in vitamin K2 & healthy fats (ideal for moderate heat cooking)

[junk0rex1cdrvgie]

Low calorie overnight oats recipe:

Ingredients (for one serving):

⅓ cup old fashioned rolled oats

½ cup unsweetened vanilla cashew milk or almond milk

3 Tablespoons plain fat-free yogurt, regular or dairy-free

1 teaspoon chia seeds

1 teaspoon zero sugar maple syrup , or 4-5 drops vanilla stevia

Pinch of cinnamon, optional

Dash of vanilla, optional

¼ cup fresh mixed berries, plus more for topping

Instructions:

Add oats, milk, yogurt, chia seeds, stevia, fresh berries and vanilla and cinnamon, if using into a jar or storage container with a lid.

Stir ingredients together.Place in the fridge overnight.

The next morning (or when ready to eat), remove lid and give oats a stir. If they seem too thick you can add a little more milk to loosen the mixture.

Top with more fresh berries and enjoy! You can eat the oats straight from the jar or pour into a bowl for serving.

Calories: 195kcal | Carbohydrates: 28g | Protein: 10g | Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 3mg | Sodium: 108mg | Fiber: 6g | Sugar: 5g

[ketodiet16]

20 Foods to Eat on the Keto Diet

1. Eggs 🥚

A keto staple, rich in protein and healthy fats.

2. Avocados 🥑

High in heart-healthy fats and fiber, perfect for keeping you full.

3. Meat (Beef, Chicken, Pork, Lamb, Turkey, etc.) 🍗🥩

Provides high-quality protein and essential nutrients.

4. Fatty Fish (Salmon, Tuna, Mackerel, Sardines) 🐟

Loaded with omega-3 fatty acids, great for brain and heart health.

5. Cheese (Cheddar, Mozzarella, Goat Cheese, Parmesan, etc.) 🧀

Low in carbs, high in fat, and a tasty keto-friendly snack.

6. Butter & Ghee 🧈

Perfect for cooking and adding extra fat to your meals.

7. Coconut Oil 🥥

A great source of MCTs (medium-chain triglycerides) for quick energy.

8. Olive Oil 🫒

Packed with antioxidants and healthy monounsaturated fats.

9. Nuts (Almonds, Macadamia, Pecans, Walnuts, etc.) 🌰

Low-carb, high-fat, and great for snacking in moderation.

10. Seeds (Chia, Flaxseeds, Pumpkin, Sunflower, etc.) ��

High in fiber, protein, and healthy fats.

11. Full-Fat Dairy (Greek Yogurt, Heavy Cream, Sour Cream) 🥄

Provides healthy fats and probiotics for gut health.

12. Leafy Greens (Spinach, Kale, Lettuce, Swiss Chard, etc.) 🥬

Low in carbs and packed with essential vitamins and minerals.

13. Cruciferous Vegetables (Broccoli, Cauliflower, Brussels Sprouts, Cabbage, etc.) 🥦

Rich in fiber and antioxidants while keeping carbs low.

14. Berries (Raspberries, Blackberries, Strawberries, Blueberries – in moderation) 🍓

The lowest-carb fruits, full of antioxidants and fiber.

15. Cauliflower 🌾

A perfect substitute for rice, mashed potatoes, or pizza crust.

16. Zucchini 🥒

A versatile low-carb vegetable great for making noodles or chips.

17. Mushrooms 🍄

Low in carbs and packed with nutrients and umami flavor.

18. Peppers (Bell Peppers, Jalapeños, etc.) 🌶

Low in carbs and full of vitamins A & C.

19. Dark Chocolate (85% or Higher, Sugar-Free Preferred) 🍫

A keto-friendly treat with antioxidants.

20. Bone Broth 🍲

Rich in collagen, minerals, and electrolytes to support digestion and hydration

click here to buy keto: https://shorturl.at/KQeEi

[beautyandlifestyleblog86]

Simple and healthy breakfast recipe that is both nutritious and delicious -

Avocado Toast with Egg

Ingredients:

- 1 ripe avocado

- 2 slices of whole grain bread

- 2 eggs

- Salt and pepper to taste

- Optional toppings: sliced tomatoes, feta cheese, red pepper flakes, or fresh herbs

Instructions:

1. Toast the slices of whole grain bread until golden brown.

2. While the bread is toasting, mash the ripe avocado in a small bowl and season with salt and pepper.

3. In a non-stick skillet, cook the eggs to your liking (fried, scrambled, poached, or boiled).

4. Spread the mashed avocado onto the toasted bread slices.

5. Top each avocado toast with a cooked egg.

6. Season with additional salt and pepper, and add any optional toppings of your choice.

7. Serve the avocado toast with egg hot and enjoy your healthy and nutritious breakfast!

This breakfast recipe is high in fiber, healthy fats, and protein, making it a satisfying and balanced meal to start your day. Avocado provides heart-healthy monounsaturated fats, while eggs are a great source of protein and essential nutrients. Whole grain bread adds fiber and complex carbohydrates for sustained energy.