#healthy keto

[healthytips93]

What fruits can I eat on the keto diet and what is the risults?

The ketogenic (keto) diet is a low-sugar, high-fat eating routine intended to move your body into a condition of ketosis, where it principally involves fat for fuel rather than starches. While following a keto diet, it's essential to pick food varieties that are low in starches, including organic products. Most natural products are moderately high in starches, principally as sugars, so they are by and large restricted on a severe keto diet. Be that as it may, a few organic products are lower in carbs and can be consumed with some restraint.

The following are a couple of instances of organic products you can eat on a keto diet, alongside their surmised net carb content per 100-gram (3.5-ounce) serving:

Berries:

Strawberries: Roughly 7 grams of net carbs.

Raspberries: Around 5 grams of net carbs.

Blackberries: Around 5 grams of net carbs.

Blueberries: Around 12 grams of net carbs (higher in carbs, so consume with some restraint).

Avocado: Albeit in fact an organic product, avocados are exceptionally low in carbs, with around 2 grams of net carbs per 100 grams. They are an astounding wellspring of sound fats.

Coconut: New coconut meat and unsweetened coconut items like coconut oil and coconut milk are low in carbs. Notwithstanding, be aware of piece sizes.

Olives: Olives are a low-carb organic product, with roughly 3-4 grams of net carbs per 100 grams.

It's vital to take note of that while these natural products are lower in carbs contrasted with others, they ought to in any case be consumed with some restraint to remain inside your day to day sugar limit, which can fluctuate contingent upon your particular keto objectives and individual resilience.

The aftereffects of the keto diet can fluctuate from one individual to another, yet a few potential advantages include:

Weight reduction: The essential objective for some individuals on the keto diet is weight reduction. By diminishing carb consumption, your body might enter a condition of ketosis, where it consumes fat for energy. This can prompt huge weight reduction for certain people.

Further developed Glucose Control: Keto diets might assist with balancing out glucose levels and further develop insulin awareness, which can be valuable for individuals with type 2 diabetes or prediabetes.

Upgraded Mental Lucidity: Certain individuals report worked on mental clearness and center when in ketosis, albeit this impact can differ.

Expanded Satiety: The high-fat and moderate-protein content of the keto diet can help you feel full and fulfilled, which might prompt decreased in general calorie consumption.

Potential Medical advantages: A few examinations propose that the keto diet might have benefits for specific ailments, like epilepsy, neurodegenerative illnesses, and polycystic ovary condition (PCOS).

Even you who are on keto diet can have snacks. I present to you a book with keto snack recipes that are perfect for the diet plan.. It has more than 100 recipes that can be easily prepared to suit any occasion. You can get it by going here and knowing all the details about the book…I am sure you will definitely like it..

[fullcravings]

Ultimate No-Bake Pumpkin Cheesecake Recipe (High Protein)

[daily-deliciousness]

Keto Italian chicken skewers

[mrs-trophy-wife]

[vitalnourish]

What’s really in our food?

Recently, many people have been checking the ingredient lists of our food to determine if it is ultra-processed. We are able to see strange sounding ingredients on the back, but what exactly do they do to our food?

Let’s examine a proclaimed ‘healthy’ food, a gluten free KIND bar. Its ingredients include;

tapioca syrup, produced from tapioca starch that is used as a thickener, sweetener, and stabiliser. It has been linked to causing fatty liver disease.

vegetable glycerin, a sugar alcohol that is a byproduct of the soap and biodiesel industry. It can lead to nausea and diarrhoea.

palm kernel oil, made by the bleaching, deodorising and neutralising of crude palm oil. It increases levels of bad cholesterol.

Keep in mind that these effects are shown when the ingredients are eaten in excess, however 60%-90% of the average American diet are full of these foods (that are ultra processed). Learn your ingredients!

Sources;

Dr. Chris van Tulleken

Learn - the whole truth. (n.d.). The Whole Truth Foods. https://thewholetruthfoods.com/learn

[foodshowxyz]

Keto Meal Boxes Super easy to make at home

[dress-this-way]

Toast 6 Different Ways - It's All Good Vegan

[junicafe]

[superheroworkouts1]

What's Your Favorite Combo?🥗

[softbutchthatlovesyou]

I don't know what person trying to repair their health needs to hear this but you CANNOT cure an allergy by repeatedly consuming it.

[adviceformefromme]

Hi! Thank you for the health advice! I would love to quit or significantly reduce carbs, I also feel like it's heavy on my body, but so many meals revolve around grains (sourdough bread mostly) and I guess there's a craving aspect to it too... Could you give advice on what you're eating instead?? I have lots of eggs, fish, occasional meat, plenty of fruit, just enough veg haha but i find it hard to imagine going without carbs (or grains more specifically cos I have no prob with vege carbs). Especially in winter 😋 Thank you for any help 🙏🙏

I feel like society has normalised feeling heavy and lethargic after meals, but its amazing you have noticed this and want to change!

You may want to cut carbs gradually (no starches - breads, grains, rice, pasta, potatoes).

I would recommend looking into GI index to see what foods are high glucose, following Hormone Balancing recipes, juices etc (usually very low carb and support women's health). Listening to podcasts on microbiome, or even a tiktok search.

Introducing pre/ probiotics: I make sauerkraut (which is basically cabbage / onions in water and salt left to ferment for a few days - lots of variations on this), also just made my first batch of Kefir (I stay away from store bought Kefir as its pasturised and all the good stuff has been killed off during this process). I mention these as a healthy gut is going to support you as you remove carbs and introduce more wholesome foods.

Breakfasts:

Omlette (spinach / onion / parsley )

Scrambled eggs w/ coconut oil

Buckwheat porridge w/ blueberries (buckwheat is a seed not a grain so low glucose index)

Avocado salad (seeds, olives, rocket, tomatoes, cucumber) +tahini

Snacks:

Nuts, olives, blueberries, blackberries, watermelon

Main meals:

Veg + Protein (Broccli, kale, butternut squash, courgette, carrots, asparagus, cabagge, peppers). I do different variations of veg to mix things up, sometimes i do Chinese style stir fry, I try to add garlic and ginger as much as possible into the veg. Protein is usually grass fed steak, whole fish - seabream, sea bass, mackerel, cod fillet, wild salmon fillet, or turkey breast fillet. I make chimichurri sauce to add some extra flavour to the fish.

Protein + lentil / chicpeas dish. I have a stew a few days a week to break up the veggies because they do get boring after a while.

Bone broth. I boil the bones, and have as a little side dish with veggies but this isn't really filling enough for a main meal.

I make beetroot juice, and also watermelon juice, tumeric + ginger shots throughout the week. I try to throw in flaxseed and chia seeds where possible.

I cut coffee/ decaf all that and now only drinking fresh mint tea, slice of lemon + hot water, fresh juices (within the hour of making), and water ensuring 2l per day.

Number one thing that had to go was oats. So if you are having a morning crash I suggest cutting the carbs first thing. I know there are suggestions (glucose goddess) that fat with carbs or when you eat them (having carbs after veg can help) but personally i think its best to cut them.

I hope this helps! Its a full lifestyle change that has honestly helped so much! It's a commitments, but investing in feeling good and your health will make you feel so good and wholesome! xoxoxo

*I used the free 1 month trial of MyFitnessPal app to track my calories/ meals to ensure I was getting enough food - for some this might be extreme but super helpful to see what’s going on.

[fattofitsure]

Here's a simple and easy-to-follow 1-week meal plan:

Day 1:

Breakfast: Avocado toast with scrambled eggs

Lunch: Greek salad with whole-grain pita bread

Dinner: Baked chicken breast with roasted vegetables

Day 2:

Breakfast: Overnight oats with berries and almonds

Lunch: Vegetable stir fry with tofu or chicken

Dinner: Salmon with quinoa and steamed vegetables

Day 3:

Breakfast: Banana and peanut butter smoothie

Lunch: Grilled chicken salad with vinaigrette dressing

Dinner: Vegetable lasagna with whole-grain noodles

Day 4:

Breakfast: Greek yogurt with granola and fruit

Lunch: Black bean and corn salsa with tortilla chips

Dinner: Shrimp stir fry with brown rice

Day 5:

Breakfast: Blueberry muffin with honey butter

Lunch: Turkey and cheese sandwich on whole-grain bread

Dinner: Baked sweet potato topped with black beans and avocado

Day 6:

Breakfast: Peanut butter and banana toast

Lunch: Hummus and vegetable wrap

Dinner: Lemon-pepper cod with roasted potatoes and green beans

Day 7:

Breakfast: Spinach and cheese omelet

Lunch: Tuna salad with crackers

Dinner: Homemade pizza with whole-grain crust and vegetable toppings

This meal plan includes a variety of nutritious and delicious options that are easy to make at home. Feel free to substitute ingredients and customize the meals to suit your taste preferences and dietary needs.

Get Meal plans and recipes

[fullcravings]

3 Ingredient Fat Bombs (Keto)

[daily-deliciousness]

BLT egg sliders

[mrs-trophy-wife]

[scoutingthetrooper]

mexican eggs benedict