#carbsmart

[ketolifestyleus]

Beyond Carbs: A Tactical Guide to 15 Keto Food Swaps for Success

Maximize Your Ketogenic Lifestyle with Smart Substitutions

Embarking on a ketogenic diet involves more than just a commitment to high-fat, low-carb eating. The journey to ketosis requires a keen awareness of the foods that can either fuel your success or hinder your progress. In the world of keto, where the goal is to limit daily net carbohydrates to 20 to 50 grams, every food choice matters.

While the keto diet offers significant benefits for some, it’s essential to acknowledge that it might not be suitable for everyone, particularly those with certain health conditions. Before diving into the world of ketosis, it’s advisable to consult with a healthcare professional or a registered dietitian who can provide personalized guidance.

In this exploration of the keto landscape, we delve into 15 foods that are best avoided on the ketogenic diet and offer healthier alternatives to keep you on the path to success. From salads to snacks and beverages to main courses, understanding these swaps will empower you to make informed choices, ensuring a satisfying and sustainable keto journey.

>>Read more; Top 20 Keto Friendly Foods: You Must Eat

1. Skip Croutons and Sprinkle Hemp Hearts on Your Salad

Croutons, often used to add crunch to salads, are high in net carbs. Two tablespoons of croutons contain almost 3g of net carbs, limiting your carb allowance for other nutritious additions. Instead, opt for hemp hearts, which are nutrient-dense and low in carbs. Two tablespoons of hemp hearts have less than 1g of net carbs and provide a rich source of unsaturated fats.

2. Bypass Starchy Peas and Opt for Broccoli as Your Veggie Side

Peas, being a starchy vegetable, are higher in carbs compared to nonstarchy options like broccoli or zucchini. A cup of peas contains 12g of net carbs. Choose nonstarchy vegetables like broccoli (3.7g of net carbs per cup), zucchini (2.6g of net carbs per cup), or raw spinach (0.4g of net carbs per cup) to maximize fiber intake.

3. Low-Calorie Snacks May Still Be High-Carb — Choose Sunflower Seeds Instead

Many low-calorie snacks are high in carbs, defeating the purpose of a keto diet. Opt for keto-friendly snacks like sunflower seeds, toasted pumpkin seeds, and nuts, which are easy to find and provide a satisfying crunch without excessive carbs.

4. Potato Chips Aren’t Keto-Friendly, so Try This DIY Seaweed SnackPotato Chips Aren’t Keto-Friendly, so Try This DIY Seaweed Snack

Potato chips are a classic snack but are high in carbs, with 14g of net carbs per 1-ounce serving. Make a keto-friendly alternative by finely chopping nuts and seeds, adding white vinegar and salt, and rolling the mixture in pieces of nori seaweed. Bake until crispy for a savory and satisfying snack.

5. Bananas Are High Carb, but Berries Can Work on Keto

Bananas are rich in carbs, with one banana containing over 20g of net carbs. Choose lower-carb fruits like berries, with raspberries having only 1.7g of net carbs per ¼ cup. Keep fruit portions small to stay within your daily carb limit.

6. Honey-Baked Ham Is Glazed in Sugar, but Deli Meat Can Be Compliant

Glazed ham is a processed meat cooked with a sugar coating, containing 7.3g of net carbs per serving. Opt for traditional sliced deli ham with 0g of carbs per slice. Check the ingredients to ensure it’s free of added sugars.

7. Margarine Isn’t Keto-Friendly, so Opt for EVOO

Avoid margarine, especially those with trans fats. Instead, use extra-virgin olive oil (EVOO), rich in heart-healthy monounsaturated fatty acids. Research supports the cardiovascular benefits of olive oil, making it a healthier choice for keto cooking.

>>Read more; Top 20 Keto Friendly Foods: You Must Eat

8. Piña Coladas Are Sugar Bombs — Sip on a Vodka Soda Instead

Blended, frozen drinks like piña coladas are loaded with sugar, with one small serving containing 32g of net carbs. Opt for a vodka soda with zero carbs per drink when consuming alcohol on keto.

9. Beer Is Packed With Carbs, but Light Beer in Moderation May Be Okay

Most beers, including light ones, contain around 6g of carbs per 12 oz can. If you choose to indulge, be mindful of the carb content and consider light beer in moderation.

10. Sweet Potatoes Aren’t Okay on Keto, but Cauliflower Is

Sweet potatoes, while nutritious, are high in carbs, with about 20g of net carbs per medium-sized spud. Substitute with cauliflower, a versatile and low-carb alternative with only 3.2g of net carbs per cup.

11. Cow’s Milk Is a Major Source of Carbs; Reach for Almond Milk Instead

Whole milk has 11.3g of net carbs per cup, making it unsuitable for keto. Choose almond milk, with approximately 1g of net carbs per cup, or opt for unsweetened soy milk with 2g of net carbs and 7g of protein per cup.

12. Trail Mix Is a No-No; Raw or Salted Nuts Are a Go

Commercial trail mix often contains high-carb ingredients like raisins, pretzels, and chocolate candies. Stick to plain or roasted, salted nuts for a satisfying snack that’s low in net carbs. Almonds, for example, provide 2.6g of net carbs per ounce.

13. Carrots, Though Healthy, Are Starchier Than, Say, Bell Peppers

Carrots, while nutritious, contain 4.1g of net carbs per medium-sized carrot. Opt for nonstarchy sources of vitamin A, such as red bell peppers, which have fewer carbs (2.9g of net carbs per small pepper).

14. Soda Isn’t Allowed on Keto, but Unsweetened Sparkling Water Is a Great Choice

Regular soda is high in sugar, with one cola containing 36.8g of sugar per 12-oz can. Choose unsweetened sparkling water as a refreshing and carb-free alternative to regular and diet sodas, which may contain artificial sweeteners.

15. Butternut Squash Is Too Starchy, Yet Spaghetti Squash Is Keto-Friendly

Butternut squash is nutrient-packed but high in carbs, with over 15.3g of net carbs per cup. Opt for spaghetti squash in moderation, with 3.9g of net carbs per ½ cup. Use it as a low-carb alternative for traditional pasta dishes.

>>Read more; Top 20 Keto Friendly Foods: You Must Eat

In conclusion, navigating the keto diet requires careful consideration of food choices to stay within the recommended carb limits. By making informed swaps and choosing low-carb alternatives, you can enjoy a variety of flavorful and satisfying meals while working towards your keto goals. Remember to consult with a healthcare professional or registered dietitian before starting any restrictive diet to ensure it’s suitable for your individual health needs.

[callmedotseurat]

DAIRY QUEEN! Bernadette Peters partners with Breyer's ice cream.

Psst… want to know my secret to aging well? It’s simply @breyers CarbSmart (#Ad). More than 30 years after my original role as the face of Breyers, I’m back for an encore and feeling young as ever. When it comes to aging, that’s what really matters—88% of Americans 55+ agree aging well should be about how you FEEL not how you LOOK. That’s why we reimagined Breyers CarbSmart as an “Anti-Aging Cream. Learn more and get a CarbSmart coupon at the link in @breyers bio.

[sweetpeasexygorl]

Gunna get stoned. Watch YouTube and eat carbsmart pizza. Then probably rub my clit till i fall asleep.

[travelinglowcarb]

Look what I found in the freezer. 🤩 🥜🍦 But it's 10 net carbs per serving. 👀

When did that happen?! 🤔

I obviously wasn't reading labels when I bought this. 😅

It's still relatively low carb at least. 🤷‍♀️

YUM though ... 😋👍

.

Update:

It now has sorbitol. 🤔

This is what I found on Google: "Sorbitol is used to relieve occasional constipation and irregularity. Sorbitol generally produces bowel movement in 1/4 to 1 hour when used rectally. Sorbitol is also used as a pharmaceutical aide (sweetener)."

It worked. 😂

[blue23cub]

Tried these #CarbSmart tortillas only 3g carbs per tortilla. I used marinated lime cilantro chicken breast, colby jack cheese, jalapenos and green olives. To dip plain greek yogurt with sriracha sauce. #EasyMeals 🍽 #HungryCub 🐾 #VGSCooking 🔪 #ChickenQuesadilla 🥙 https://www.instagram.com/p/BzO3u-lHgsbgVgk-RSG3GhhM-p4j6nkc2RsLzc0/?igshid=19vtlomnkyyfy

[ladylove82-blog1]

Low carb Irish soda bread 😋 surprisingly turned out delicious! #irishsodabread #healthyswaps #lowcarb #stpatricksday #sogood #nutrition #almondflour #carbsmart #fitfam #creativebaking •2 tbs of #coconut flour •1 1/2 cups of almond flour •1/2 cup of CarbQuick flour •2 eggs •2 tbs fat free sourcream •2 tbs almond milk •1/2 teaspoon sea salt •1 tsp baking powder •1 tsp baking soda •1 tsp stevia •1/2 cup raisins

[hollowlittlegirl]

10/27/21

5:30

- carbsmart tortilla - 70

- egg whites - 25

1/8 cup fat free cheese - 22

- 1/2 banana - 53

6:00

- 45 minute strength workout -343 calories

7:30

- 1/2 banana - 53

8:00

- 4 creamers - 40

10:00

- toast - 40

- calorie free jam - 0

- turkey jerky - 60

1:00

- .9 oz salmon - 63

- 1 oz onion - 11

- 11.9 oz zucchini(ouch)

5:30

- sugar free jello - 30

total ->524 in - 343 out = 181

- Okay, that's too much zucchini. Not because of the calories, but it's so much food that it stretched my stomach and physically hurt. i'm going to keep it lower next time i make that. i had a major panic attack in the grocery store yesterday. i needed fat free cheese and they were out of it. Fat free has 45 calories in 1/4 cup and i use 1/8 cup so it turns out fine. Low fat has 90 in 1/4 cup, so 45 in 1/8 cup. i couldn’t decide if i even wanted cheese at all. How messed up is that? i freaked out over 22 calories. How did i get here? Okay, this is going to sound crazy, but i saw my doctor yesterday and i convinced her to let me lose another 6 pounds before i promised to stop restricting. i was pretty shocked she said it was fine. It has to do with my weight as it stands, which is still a little higher than the charts say it needs to be. On 11/6 i will have been on an eating plan for a year. So far i've lost 76 pounds. There was lots of time in there that i didn't lose anything. At first i thought fruit is healthy, so i ate a lot of it. i stopped losing weight, and had to see a nutritionist to figure out how to start again. i'm going to add to my run today. i usually do 2 miles but i'm going to see how much further i can go. i have really low blood sugar right now and i'm shaky, so i had a banana. Hopefully it'll make me feel better before i exercise. Wish me luck!

[scooper0709]

Reppin my #SweetPotatoDiet shirt today! So comfy. @morellisworld @morellifit . . . #carbsmart #movemorefitnessambassador #fitfluentialambassador #fitmom #fitlife #fitteacher #myglutenfreefitlife (at Kingwood, Texas)

[nicole-rene2113-blog]

Because. Who doesn’t love a girl who has calluses from busting her ass at the gym? ♥️🔥🧗🏻‍♀️ #gym #gymrat #goals #gains #climbing #climbinghands #rockclimbing #toprope #leadclimb #grigri #calluses #drive #determination #bouldering #dyno #positivevibes #keto #ketosis #ketolifestyle #lowcarb #carbsmart #weightloss #weightlossjourney #weightlosstransformation (at Granite Arch Climbing Center)

[fortheloveofbanting-blog]

Steak with a #carbsmart barbeque sauce, baked hassleback butternut and easy cream spinach For Insta users: Link to recipe blog in bio. Everything is free! www.fortheloveofbanting.com #loaded #fullfat #bantinglifestyle #banting #jerf #lowcarb #lowcarbhighfat #lchf #keto #ketolife #wheatfree #glutenfree #paleo #paleolifestyle #primal #sugarfree #diabetes

[travelinglowcarb]

I had the Breyer's Carbsmart ice cream again last night, because it worked so well last week. 😅👍

I ate this AS a meal, btw - with crushed roasted pecans and sugar free chocolate syrup. 😋

#besttastingmosteffectivelaxative ‼️🤣

[blue23cub]

So I decided to cut back on carbs I'll just have one Cheerios #BetterChoices 😉 #CarbSmart 💡 #DonutsAreBae 💕🍩 https://www.instagram.com/p/Bw4cwN0g7jEYaQF_B7aTWdrrTaCgvl-QZjfheo0/?utm_source=ig_tumblr_share&igshid=tt6gjbbol9hr

[maxfitt]

Reposted from @maxfittkitchen SWEET CHILLI CHICKEN WRAP | R55 #MaxFITTkitchen Tender chicken strips with carbsmart sweet chilli and mixed salad 🌞🌞🌞 Macros: Protein=36 Carbs=23 Fat=1 Kcal=245 🥗🥗🥗 Whatsapp: +27 73 261 7614 Email: maxfittkitchen@gmail.com Instagram: @maxfittkitchen @maxfitt_official @maxfittpt @krugerjadie Facebook: The MaxFITT Kitchen / MaxFITT YouTube: MaxFITT 1 #MaxFITT #fitfood #wrap #chicken #healthy #fitness #eatclean #macrofriendly #macro #preppedmeals #easymealprep #mealprep #nutrition (at Max FITT) https://www.instagram.com/p/CLRUiXADe9o/?igshid=1elbm4wc1qpjw

[topbooksindiet]

CarbSmart Grain-Free, Sugar-Free Living Cookbook - Dana Carpender, Caitlin Weeks, Andrew DiMino & Marcy Guyer http://dlvr.it/RH0g2F http://dlvr.it/RH0g2F

[nicole-rene2113-blog]

Couldn’t have asked for a better day with my macros even if I tried! 🔥🔥🔥 #macros #myfitnesspal #fitness #fitnessjourney #weightloss #weightlossjourney #weightlosstransformation #goals #gains #discipline #goodday #progress #fitbit #fitbitch #keto #ketosis #ketodiet #ketolifestyle #highfat #highfatdiet #highfatlowcarb #lowcarb #carbsmart #itsalyfestyle (at Woodland, California)